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

[feef]

Interesting article on protein stuff on the Beeb today:

http://www.bbc.co.uk/newsbeat/article/38555693/pro...

[ORD]

joshcowin said:

Milestone for me today on bench press, hit 110kg for a 1RM @RPE 9
hit 100kg for 3 x 2

That was without a liftoff or spot, maybe played a part in me getting the lift as I didn't want to look a fool.

First time I've ever pushed 100kg more than once (as in reps). I've been lifting for a while now and I know these numbers are not exactly good but I hope to really build on this! My dumbbell press is strong just barbell is a weakness of mine.

Not many blokes in the average can bench press 110kg with anything like proper form, so well done!

I would try to get a lift off and spot, though. I find it quite hard to maintain proper tension when unracking on my own, and it is a high risk moment for the shoulders.

[Johnny]

Out in Budapest again this week.

The Corinthia was full so I'm in another hotel, with no gym!!

Really wanted to train so I've signed up for 5 passes, plus 1 last night at Life1 Gym in central Budapest.

Really nice gym, loads of kit, a terrace, lovely scenery...

Hit chest, not done for what seems ages!

Bench - lots of volume up to a couple of triples @100kg
Incline up to 60kg
Incline flys at 20kg/side
Decline cables at 20kg/side.

Got a lovely pump on and then scared the locals in my gym gear on the metro. Lovely.

[joshcowin]

ORD said:

Not many blokes in the average can bench press 110kg with anything like proper form, so well done!

I would try to get a lift off and spot, though. I find it quite hard to maintain proper tension when unracking on my own, and it is a high risk moment for the shoulders.

I was let down by the lad I train with, kept tension by using the lower peg and really pushing into the bar (if that makes sense).

[Animal]

ORD said:

joshcowin said:

Milestone for me today on bench press, hit 110kg for a 1RM @RPE 9
hit 100kg for 3 x 2

That was without a liftoff or spot, maybe played a part in me getting the lift as I didn't want to look a fool.

First time I've ever pushed 100kg more than once (as in reps). I've been lifting for a while now and I know these numbers are not exactly good but I hope to really build on this! My dumbbell press is strong just barbell is a weakness of mine.

Not many blokes in the average can bench press 110kg with anything like proper form, so well done!

I would try to get a lift off and spot, though. I find it quite hard to maintain proper tension when unracking on my own, and it is a high risk moment for the shoulders.

Indeed, a fantastic effort! A few years after I first managed it two plates is still a huge thing for me. I can always manage at least one rep, but only if I've got a spotter - for some reason I've got a complete mental block about trying it by myself.

[Burwood]

Pretty crappy chest and triceps session. I was as flat as a witches tit. Strong but not a lot of pump action going on and i got a bit fed up. Incline DB at 40kg (biggest they have), fly's to 30kg superset with press ups to failure, 15 reps. 4 sets of each. Triceps just with rope flaring at the bottom. Rope skull crushes, 4 sets each. Stopped at the supermarket for a bottle of wine, some Cornettos and rice cakes

[chris watton]

Regarding Bench Press, what is a 'Lift Off', is it where someone helps you take the BB from the supports?

[ORD]

chris watton said:

Regarding Bench Press, what is a 'Lift Off', is it where someone helps you take the BB from the supports?

Yes. Also called a hand off.

[Burwood]

chris watton said:

Regarding Bench Press, what is a 'Lift Off', is it where someone helps you take the BB from the supports?

It's cheating Chris

[chris watton]

ORD said:

Yes. Also called a hand off.

Cheers, thought as much

Burwood said:

It's cheating Chris

Never had the luxury!

[ORD]

chris watton said:

Regarding Bench Press, what is a 'Lift Off', is it where someone helps you take the BB from the supports?

Yes. Also called a hand off.

[didelydoo]

I think I prefer to lift off my self, never seem to get into the same groove with a lift off, though it makes it easier.

Today>

Squat (highbar, belt n Sleeves) : up to 1x 272.5kg PB

Equals my Lowbar PB for belt and sleeves, and was actually pretty quick. Really chuffed with that!

Here it is: www.instagram.com/p/BVTxfYnjroo

Low intensity week continues, think that'll probably be me off training 'til Monday now. Squats were pain free today and moving really well, mostly because I actually warmed up properly I think. I rekon I've got over 280kg there now, but no hurry to find out. Will maybe have a look at that after the next training block in 6-7 weeks. Makes me wonder what my lowbar might be, as it's always been around 20kg up from my highbar.......

Successful week thus far

[Burwood]

Wow, that went up easily. Bit more in the tank

[ORD]

Too easy. Slacker. I expected to see at least 4 more reps given that blood wasn't coming out of your ears yet and you weren't on fire.

[smiffy180]

Awesome DD.
Anyone recommend a decent gym near Bradninch/Exeter?
Down south for a week on holiday. I'm thinking just local fitness first type gym since I'm not really able to do much, I guess machines are actually a preference for once as SSB seem to be a rarity.

[Halb]

Find a big weight (wife?) and farmer's carry?

[smiffy180]

Halb said:

Find a big weight (wife?) and farmer's carry?

Wonder if farmer will let me do a tractor pull

[chris watton]

Fantastic Squat, DD, and you make it look so easy!

Had a horrible session today, still aching, and felt tired and weak, although I have no idea why! Was meant to crack 5 reps with 175kg on DL today, but ended up doing one! Nothing clicked today, no strength, no energy. Awful.

Leg Press - 5x12-5 reps
Bench Press - 5x12-4 reps (crap)
BB O/H Press - 5x5
Power Clean - 8x2-1 rep
Deadlift - 5x5-1 rep (crap)
Pendlay Rows - 5x5
Wide Grip Pull Up - 4x12-8 reps
Seated Pulley Row - 4x12-10 reps

Hate sessions like that, quite deflating....

[didelydoo]

Thank you all

I was chuffed because it felt like a 90% effort, wish i'd put a bit more on the bar TBH. But..... this week isn't for pushing, so it'll do- a 300kg highbar squat with belt and sleeves won't be too far off if I just stick to my plan. So that's what I'll do.

[ORD]

I have been focussing on upper back work for a 3 weeks, as follows:

Monday: Deadlifts plus horizontal pulls (e.g. dead stop BORs, dumbbell rows, t-bar rows - sticking to 10 reps or so per set)

Wednesday: Easy vertical pulls (e.g. 5-10 sets of chins/pull ups but miles off failure) and easy horizontal pulls (light machine work or dumbbell rows of around 10 reps but easy)

Friday: Hard vertical pulls (3 or 4 sets of chins / pull ups closer to failure) and lat pull downs (10-12 rep sets to the point of minor technique breakdown but not failure really).

Should I stick with this (it seems to be working) or add some heavier work other than the deadlifts? It is all pretty light stuff.

Maybe I could add weight to my chins/pulls - e.g. doing 3-5 x 5 with a 6RM weight instead of my higher rep day (where I get 10, 10, 8, 8 reps typically). Maybe I could do some 5 rep sets of dead stop BORs or T-bar rows (I am not really a fan of heavy dumbbell rows because they dont seem to suit my shoulders - tend to pull it out of alignment before they get terribly heavy).