What training are you doing/have you done today? Vol.2
Discussion
Deload week for me kinda, got too much going on to train properly.
Setting up my stall and have a go area for the Northwest Strength Expo this weekend. Looking forward to it, should call over if anyone is about
Moved 1 tonne of plates, some equipment then my gym session. I'm f
ked 
Tomorrow I've got to unload it all and set up.
5x10 strict press
5x10 Incline dumbbell
5x10 flat press
10x10 flies focusing on a pump
Done.
Setting up my stall and have a go area for the Northwest Strength Expo this weekend. Looking forward to it, should call over if anyone is about
Moved 1 tonne of plates, some equipment then my gym session. I'm f
ked Tomorrow I've got to unload it all and set up.
5x10 strict press
5x10 Incline dumbbell
5x10 flat press
10x10 flies focusing on a pump
Done.
Animal said:
Been on hols for a week and done no exercise/eaten junk. Surprise, surprise, I'm a porky 199lbs - my second heaviest ever!
More consistency needed...
Today -
Overhead Press 4x7-15 (40kg)
Lateral Raise 4x15
Dumbbell Pullover 3x12
Dip 3x12
Pushup 10x10
Could be worse, could be 350lbs like me More consistency needed...
Today -
Overhead Press 4x7-15 (40kg)
Lateral Raise 4x15
Dumbbell Pullover 3x12
Dip 3x12
Pushup 10x10
smiffy180 said:
Animal said:
Been on hols for a week and done no exercise/eaten junk. Surprise, surprise, I'm a porky 199lbs - my second heaviest ever!
More consistency needed...
Today -
Overhead Press 4x7-15 (40kg)
Lateral Raise 4x15
Dumbbell Pullover 3x12
Dip 3x12
Pushup 10x10
Could be worse, could be 350lbs like me More consistency needed...
Today -
Overhead Press 4x7-15 (40kg)
Lateral Raise 4x15
Dumbbell Pullover 3x12
Dip 3x12
Pushup 10x10
This morning:
Basic warm-up - bicep curl, bent over row, hang clean, thruster, overhead squat, shoulder press. 6 reps of each, 3 rounds. 5kg dumbbells.
Front Squat 4x15. Really struggling with wrist mobility this morning and so didn't go well, even at 40kg. Will spend some time improving this.
Leg Press 4x12 up to 250kg.
Calf Raise 3x15
Barbell curl 1x100
Seated dumbbell curl 4x12
Standing hammer curl 4x12
Basic warm-up - bicep curl, bent over row, hang clean, thruster, overhead squat, shoulder press. 6 reps of each, 3 rounds. 5kg dumbbells.
Front Squat 4x15. Really struggling with wrist mobility this morning and so didn't go well, even at 40kg. Will spend some time improving this.
Leg Press 4x12 up to 250kg.
Calf Raise 3x15
Barbell curl 1x100
Seated dumbbell curl 4x12
Standing hammer curl 4x12
Animal said:
ORD said:
100 reps with the barbell? I'm weak as st at curls, it seems! No way I could do that. Good work.
Empty E-Z curl bar so about 10kg or so.t at curls, it seems! No way I could do that. Good work. I sometimes do a drop set on a final set of curls - put down the 35-40kg bar and curl an empty 20kg barbell for 5-10 reps. Maybe I'll then pick up an EZ bar for a few more.
Felt awful yesterday and today, aches and throat feels like sandpaper. Still, couldn't help myself....
Leg press - 5x20-6 reps
Power Clean - 7x6-1 rep (realised I wasn't quite up to it today..)
High Pull - 4x10-4 reps
Face Pull - 4x14-10 reps
Bench Press - 5x12-3 reps
Seated Triceps Extension - 4x12-8 reps
Cable Preacher Curl - 4x16-9 reps
Incline DB Curl - 4x12-8 reps
Nothing taxing, but still feel a tad silly for doing it.
Leg press - 5x20-6 reps
Power Clean - 7x6-1 rep (realised I wasn't quite up to it today..)
High Pull - 4x10-4 reps
Face Pull - 4x14-10 reps
Bench Press - 5x12-3 reps
Seated Triceps Extension - 4x12-8 reps
Cable Preacher Curl - 4x16-9 reps
Incline DB Curl - 4x12-8 reps
Nothing taxing, but still feel a tad silly for doing it.
ORD said:
Animal said:
ORD said:
100 reps with the barbell? I'm weak as st at curls, it seems! No way I could do that. Good work.
Empty E-Z curl bar so about 10kg or so.t at curls, it seems! No way I could do that. Good work. I sometimes do a drop set on a final set of curls - put down the 35-40kg bar and curl an empty 20kg barbell for 5-10 reps. Maybe I'll then pick up an EZ bar for a few more.
k me.This morning:
2x20 hang cleans and 1x20 front squat - bar only for practice and to try and improve my flexibility a little.
10x10 pushups
Then - 'Row to Hell'
500m row, rest for 500m time
400m row, rest for 400m time
300m row, rest for 300m time
200m row, rest for 200m time
100m row
This evening will be a SkiErg interval session.
2x20 hang cleans and 1x20 front squat - bar only for practice and to try and improve my flexibility a little.
10x10 pushups
Then - 'Row to Hell'
500m row, rest for 500m time
400m row, rest for 400m time
300m row, rest for 300m time
200m row, rest for 200m time
100m row
This evening will be a SkiErg interval session.
Workout last night:
Bench:
95kg x 25 reps (in 5 sets)
Supersetted with:
Weighted chins (+14kg) x 25 reps (in 5 sets)
Squat:
100kg - 3 sets of 10
Triceps and abs stuff to finish.
Supersetting strength work is brutal. Chins were surprisingly tough, but that's maybe because I did a hard back workout on Monday and then spent 3 hours carrying around sofas and a washing machine and a huge oven with my dad. Bloody incredible that he could put in the shift he did at 64 - 14 stone of short, fat Welsh power, it seems.
Bench:
95kg x 25 reps (in 5 sets)
Supersetted with:
Weighted chins (+14kg) x 25 reps (in 5 sets)
Squat:
100kg - 3 sets of 10
Triceps and abs stuff to finish.
Supersetting strength work is brutal. Chins were surprisingly tough, but that's maybe because I did a hard back workout on Monday and then spent 3 hours carrying around sofas and a washing machine and a huge oven with my dad. Bloody incredible that he could put in the shift he did at 64 - 14 stone of short, fat Welsh power, it seems.
Slowly getting back into the 5x5 plus a good mix on the other days.
Squats 5x5 @117.5
OHP 5x5 @62.5
DL 5 @ 140
BP 5x5 @82.5
BOR 5x5 @85
It's my bench that I seem to be struggling with, and yet when I was younger it was one of my strongest lifts, even managing 2x body weight a couple of times.
I tend to finish off with pull ups, dips and sometimes 1rm squats, currently at 135, although it seemed relatively easy. Also do kettlebells, leg press, today I did five sets of incline DB press up to 8x36.
Always makes me feel better for the afternoon in the office.
Squats 5x5 @117.5
OHP 5x5 @62.5
DL 5 @ 140
BP 5x5 @82.5
BOR 5x5 @85
It's my bench that I seem to be struggling with, and yet when I was younger it was one of my strongest lifts, even managing 2x body weight a couple of times.
I tend to finish off with pull ups, dips and sometimes 1rm squats, currently at 135, although it seemed relatively easy. Also do kettlebells, leg press, today I did five sets of incline DB press up to 8x36.
Always makes me feel better for the afternoon in the office.
Desiato said:
Slowly getting back into the 5x5 plus a good mix on the other days.
Squats 5x5 @117.5
OHP 5x5 @62.5
DL 5 @ 140
BP 5x5 @82.5
BOR 5x5 @85
It's my bench that I seem to be struggling with, and yet when I was younger it was one of my strongest lifts, even managing 2x body weight a couple of times.
I tend to finish off with pull ups, dips and sometimes 1rm squats, currently at 135, although it seemed relatively easy. Also do kettlebells, leg press, today I did five sets of incline DB press up to 8x36.
Always makes me feel better for the afternoon in the office.
Good stuff! Squats 5x5 @117.5
OHP 5x5 @62.5
DL 5 @ 140
BP 5x5 @82.5
BOR 5x5 @85
It's my bench that I seem to be struggling with, and yet when I was younger it was one of my strongest lifts, even managing 2x body weight a couple of times.
I tend to finish off with pull ups, dips and sometimes 1rm squats, currently at 135, although it seemed relatively easy. Also do kettlebells, leg press, today I did five sets of incline DB press up to 8x36.
Always makes me feel better for the afternoon in the office.
We are pretty much strength twins and, in my opinion, your bench isn't hugely out of whack with your other lifts. Probably only 5-10kg down from what your other lifts would suggest. For comparison, this 83kg desk jockey has the following weak efforts:
Bench 5 x 5: c. 97.5kg
Squats 5 x 5: c. 120kg
Deadlift 5 x 145kg (double overhand)
BOR 5 x5: c. 80kg
But bench is easily my best lift so I would expect someone with roughly my strength on the other lifts to bench about 90kg for 5 x 5 (if that). I think that's what the commonly used strength standards would suggest.
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