What training are you doing/have done today?
Discussion
Halb said:
Not done Pendlays for months. I switched to reverse rows for the ankle.
I like the look of that, have you got the cash to buy it? Is it too specialised?
No, don't have the cah I'm afraid - that's why I've put up with the painfully clunky substitute. Every time I do it and the crushing pain is flooding through my chest I have to think "this is saving me £500, get on and bear it"!I like the look of that, have you got the cash to buy it? Is it too specialised?
I'm trying stuff like this that avoids the risks to my ultra dodgy lower back but offers a change from the usual pulldowns and cable rows. Even T Bars done really carefully have caused a few twinges lately and some warning signs I shouldn't avoid.
Weighted dips up to 35kg and weighted pullups up to 30kg, then some close grip bench work, just lightweight stuff at 60kg, along with a burn up on the bench then some weighted crunches to finish.
Lost, the Watson stuff really isn't cheap at all, is it? Superb quality I'd imagine tho, I'd love some of their kit for our place.
Lost, the Watson stuff really isn't cheap at all, is it? Superb quality I'd imagine tho, I'd love some of their kit for our place.
Late, quick midnight crack at
100 pushups - rest pause style with short breathers in arms locked position between each batch as
45, 18, 11, 6, 8, 6, 6
single arm lateral raises, standing and v. strict with 2 x 5kg hex plates x 100 per arm
single arm front raises 5kg hex plate x 50 per side
"Pumped"!
100 pushups - rest pause style with short breathers in arms locked position between each batch as
45, 18, 11, 6, 8, 6, 6
single arm lateral raises, standing and v. strict with 2 x 5kg hex plates x 100 per arm
single arm front raises 5kg hex plate x 50 per side
"Pumped"!
A quick, rushed one after work and before fetching the kids home
Seated high angle row (@ c.60 degrees) - 180lb = 1 x 38
Kneeling dumbbell bench row - 80lb = 1 x 10 (both knees on floor, chest hanging over bench & propped up higher on a heavy bag)
Single arm dumbbell row - 80lb = 1 x 17
Single arm Grappler rows - 90lb - 12 x per arm, from behind back - awkward & hard, seen in a video about the similar Renegade system
T Bar Rows - 90lb - 1 x 35 with medium hand spacing on extension handle
1 x 20 with wide grip
1 x 56 with close, hand-over-hand grip
Seated low pulley cable rows - 140lb = 1 x 30
5 minute non stop round of power punching on wrecking bag - with my 'big' gloves on!
4 minute round of speed work on suspended ball
Still dripping sat her 30 mins later and after the shower!
Seated high angle row (@ c.60 degrees) - 180lb = 1 x 38
Kneeling dumbbell bench row - 80lb = 1 x 10 (both knees on floor, chest hanging over bench & propped up higher on a heavy bag)
Single arm dumbbell row - 80lb = 1 x 17
Single arm Grappler rows - 90lb - 12 x per arm, from behind back - awkward & hard, seen in a video about the similar Renegade system
T Bar Rows - 90lb - 1 x 35 with medium hand spacing on extension handle
1 x 20 with wide grip
1 x 56 with close, hand-over-hand grip
Seated low pulley cable rows - 140lb = 1 x 30
5 minute non stop round of power punching on wrecking bag - with my 'big' gloves on!
4 minute round of speed work on suspended ball
Still dripping sat her 30 mins later and after the shower!
Wednesday night - 5-a-side football league. Ankle held up well and I managed to bag 5 goals.
Thursday - hilly bike ride in perfect conditions - 34 kph average.
Friday - first run of the winter season. Will run every Friday now until the last Friday in December. Ran about 10kms with 750ft of elevation. Very hard going and a big shock to the system!
Also went to the gym today, mostly weighted pull ups and dips, standing military press and curls. Medium to short term goals this winter - to slightly cut down on the bike but be fit enough for the winter sportive series; to run 20 hilly kms; to get a pb in my squats sometime after Christmas - 116kgs I think; to do a 20 rep squat with 100kgs; try to keep my body fat levels between 6 - 8% which would be nice.
Thursday - hilly bike ride in perfect conditions - 34 kph average.
Friday - first run of the winter season. Will run every Friday now until the last Friday in December. Ran about 10kms with 750ft of elevation. Very hard going and a big shock to the system!
Also went to the gym today, mostly weighted pull ups and dips, standing military press and curls. Medium to short term goals this winter - to slightly cut down on the bike but be fit enough for the winter sportive series; to run 20 hilly kms; to get a pb in my squats sometime after Christmas - 116kgs I think; to do a 20 rep squat with 100kgs; try to keep my body fat levels between 6 - 8% which would be nice.
Lots of bb presses and rows and some db bicep work. Finished with the 300 rep kettlebell circuit of push-ups, sdlhp and swings.
I am training a bit better now after quite a long period of having no oomph. I am going to keep dropping the weight to under 175 and then maybe try to put some muscle on. My 34" jeans are hanging off me now and I need a belt to keep them up
Have you seen this documentary
It's brilliant and awe inspiring.
http://www.youtube.com/watch?v=Iyt0oFNb_DE
Another out on DVD now too
http://www.everysecondcounts-themovie.com/
but also on You Tube it seems - loaded for later!
@HALB - includes an ex NFL player who is 315lb - and can clean and jerk his bodyweight but even more amazing a 185lb guy who cleans and jerks 330lb!
It's brilliant and awe inspiring.
http://www.youtube.com/watch?v=Iyt0oFNb_DE
Another out on DVD now too
http://www.everysecondcounts-themovie.com/
but also on You Tube it seems - loaded for later!
@HALB - includes an ex NFL player who is 315lb - and can clean and jerk his bodyweight but even more amazing a 185lb guy who cleans and jerks 330lb!
MacGee said:
The local Crossfit gym! You must do the course before you can start the classes. It shows all the moves and good form. Each one ends with a quick workout. Knees feeling it today. I might replace running with rowing! I thought I was strong but those pull-ups do get the arms aching!
I really like the crossfit workouts, has your Son joined with you ?Edited by BenM77 on Saturday 6th October 16:47
My training has been phenomenally sporadic and my diet/ resting regime awful of late but the gym is holding a 'raw' bench comp 3 weeks today and I think that I may as well enter.
Tested the water tonight and things not looking great!
Bench: 3 x 140kg, 3 x 150kg, 1 x 160kg (the last set being reasonable hard)
Trap-bar deadlift: 8 x 195kg
Squat (safety bar): 10 x 140kg (still going to max depth to limit the weight)
I'm probably 25kg or so off my best 1RM bench right now and wondering what can be achieved with hard training, diet and decent rest over the next three weeks (work permitting)...
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