What training are you doing/have you done today? Vol.2

[_bryan_]

Hoofy said:

Someone explained that high volume was such that your total volume of metal shifted was more if you added it all together eg 3x15 vs 3x5. The 3x15 would be lower but overall you could move more metal by volume. It still slightly bugs me as I measure solid object weight by mass. Damn my A-level Physics.

Exactly this. Volume is how much weight is shifted in total. Although high rep sets seem like high volume, eg 3x10, you're actually accumulating more volume by doing 10 sets of 3 at a higher weight.

[didelydoo]

Today>

Squat: up to 180kg
Bench, paused: 3x 60,100,120kg 1x130,155kg paused PB 20x100kg (not paused) https://www.instagram.com/p/-6lMW_rq7D/
Smith row: 4 sets10
Lat pull downs: 7 sets 10 (30 sec rest)

Decent, left squats light, quads feeling tight. Bench flying along.

[Johnny]

Was in the gym for 0815 this morning. Doesn't happen often, but I quite like it.

Squats 2x5@60, 5x5@100kg

Incline Bench 5x10@50kg
Bench 5x10@60kg
Decline DB Press 5x10@24kg/side
Incline DB Flys 5x10@ 16kg/side

3x10 Decline Weighted Sit Ups w/10kg plate
3x30 Decline Russian Twists w/10kg plate

[Pvapour]

Back to 1min handling time, 1:15 sec rest, still hitting things really well

yoga warm up

Shoulders
6 x Press behind neck > 90kg SS Upright rows
6 x Hammer machine press SS bent over dumbell rows
4 x rotator cuff SS Shruggs

Biceps
6 x Precher bench dumbell curls sat at 90º to pad, continuous pyramid 12, 14, 16, 18, 20, 16kg
6 x hammer curls 30kg dumbells SS lying 35º bench dumbell curls
4 x reverse grip ez bar curls on preacher bench 25+ reps

[Hoofy]

Pvapour said:

yoga warm up

Others warm up for yoga.

[MC Bodge]

Having never tried burpees before,

I did a Prison-style 1-10-1 Burpees ladder with a walk across the room and back between sets earlier.

I didn't find it quite as unpleasant as I'd expected it to, although I do do a fair few pressups of various types, chin/pullups, dips, run etc. so had some previous conditioning.

i warmed up with a 60K bike ride in wind and downpours.

[Hoofy]

MC Bodge said:

i warmed up with a 60K bike ride in wind and downpours.

That sounds pleasant.

I have decided that I'd rather work in a care home for a day than cycle.

[mcelliott]

Gym last night, enjoyable session involving chest and arms. Tried out a couple of different machines that I wouldn't normally use, came out pretty pumped and sore. Still doing my pull ups and dips at home - definitely noticing some subtle changes in my back and chest.

Bike ride this morning, 60km fairly hilly, very very windy, 31kph average. Legs still slightly sore from Friday's 20km run. Back to the gym tonight.

[smiffy180]

Worked on stones today. 150kg x4 which has left me confident for my comp next Sat
It will be a PB though if I do manage to get it once, never mind for reps - 160kg over yoke for reps

[Animal]

Bench press with weights/bands 4x15
Hang clean & press (slow negatives) 3x15
Barbell thruster x100
Wall ball x100
Bench med. ball throw/catch 3x30
Y raise 3x15
Halo 3x30
Lateral raise 4x12
Calf raise 4x12

[MC Bodge]

Hoofy said:

MC Bodge said:

i warmed up with a 60K bike ride in wind and downpours.

That sounds pleasant.

I have decided that I'd rather work in a care home for a day than cycle.

It's good that you enjoy your work.

I enjoy cycling. I prefer off road riding, but riding from my door is better use of time when I have family commitments, which I often do.

[Hoofy]

MC Bodge said:

Hoofy said:

MC Bodge said:

i warmed up with a 60K bike ride in wind and downpours.

That sounds pleasant.

I have decided that I'd rather work in a care home for a day than cycle.

It's good that you enjoy your work.

I enjoy cycling. I prefer off road riding, but riding from my door is better use of time when I have family commitments, which I often do.

Haha. I have done some care home work in the past and it was pretty awful. Off-road riding sounds like fun. That said, I think I'd spend too much time in A&E.

[MC Bodge]

Following the bike ride and burpees seesion, I managed to squeeze in a sandbag session this evening:

5x10 zercher squats,
2x10 shoulder pickups
2x10 shoulder squats


It is getting easier again, time for some more difficult variations before more sand.

Edited by MC Bodge on Sunday 6th December 23:54

[militantmandy]

Back to the heavy stuff again today. Feeling a lot better after a week off!

[TheBALDpuma]

militantmandy said:

Back to the heavy stuff again today. Feeling a lot better after a week off!

I've had a deload week too - after speaking to you about it I realised I was sore, and getting progressivly more so. Week at about 60%, smash it from now till Chritmas, week off, hit it hard again in Jan.

[militantmandy]

TheBALDpuma said:

I've had a deload week too - after speaking to you about it I realised I was sore, and getting progressivly more so. Week at about 60%, smash it from now till Chritmas, week off, hit it hard again in Jan.

A wise move for me, hopefully for you too. I was just collecting too many sore bits that were flaring up every time I deadlifted. Feeling much better now but will really need to stay on top of the mobility stuff. Have backed off the volume a bit too.

[Pvapour]

had some time to kill this morning so popped in and did some triceps

8 x close grip bench press (addressing outer triceps as have left them for ages, thinking this'll aid getting benching going again)

40k cycle for this afternoon as weather is stunning..

[chris watton]

Had plenty to eat over the weekend and just sat and relaxed through most if it, so thought I'd try low reps and heavy weight for the first two compounds, to see if I've lost any strength from lower weight/higher reps sets over the past coupe of months.

Didn't start well, even though I had warmed up pretty well, the warm up squat sets were a nightmare with just 60kg - right lumbar muscle still playing up, as it hurt when squatting only half way down, could feel it pulling. I persevered though, and it seemed to loosen up as I forced myself to go deeper after a few half squats..

Squats:
7 sets of 5 reps (70-140kg)
1 set of 2 reps with 150kg
1 drop set of 10 reps with 120kg. Was quite happy with that, if a little exhausted..

Bench Press:
5 sets of 5 reps (60-100kg)
1 set of 4 reps (110kg
1 rep with 120kg
1 rep with 125kg (a new PB!)
1 drop set of 10 reps with 95kg

DB Fly's (flat) - 4 sets of 30-15 reps
Dips - 4 sets of 12 reps
Standing BB Press - 5 sets of 12-5 reps
Upright Row - 4 sets of 12-10 reps

[militantmandy]

chris watton said:

Had plenty to eat over the weekend and just sat and relaxed through most if it, so thought I'd try low reps and heavy weight for the first two compounds, to see if I've lost any strength from lower weight/higher reps sets over the past coupe of months.

Didn't start well, even though I had warmed up pretty well, the warm up squat sets were a nightmare with just 60kg - right lumbar muscle still playing up, as it hurt when squatting only half way down, could feel it pulling. I persevered though, and it seemed to loosen up as I forced myself to go deeper after a few half squats..

Squats:
7 sets of 5 reps (70-140kg)
1 set of 2 reps with 150kg
1 drop set of 10 reps with 120kg. Was quite happy with that, if a little exhausted..

Bench Press:
5 sets of 5 reps (60-100kg)
1 set of 4 reps (110kg
1 rep with 120kg
1 rep with 125kg (a new PB!)
1 drop set of 10 reps with 95kg

DB Fly's (flat) - 4 sets of 30-15 reps
Dips - 4 sets of 12 reps
Standing BB Press - 5 sets of 12-5 reps
Upright Row - 4 sets of 12-10 reps

150 is good going. Was the pain right at the bottom of your back right above your arse? If so I'd bet you it's your hamstrings!

[Johnny]

Arms today... Looking back through my training log it seems like an age since I just did arms.

6x15 Bodyweight Dips
5x10 DB French Press EZ Bar @40kg
6x10 Overhead Rope Ext. @27.5kg
5x10 Tricep Straight Bar Pushdown @30kg
Barbell Curls 2x12@20kg, 2x10@30kg, 3x6@40kg
Superset x3:
Preacher Curls 5@30kg/Hammer Curls 10@16kg
Superset x5:
EZ Bar Curls x10/Reverse EZ Bar Curls x10 (Bar Only)

3x10 Decline Weighted Sit Ups w/10kg plate
3x30 Decline Russian Twists w/10kg plate