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

[Desiato]

ORD said:

Good stuff!

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.

Indeed we do seem to be! I'm currently 85kg, normally hover around the 82 mark. I have to keep reminding myself that I've just turned 50 and am not in my twenties any more!
I will concentrate a bit more on the chest and see how it goes.
The deadlift was always weaker than my squat when I was younger, technique I think.

[mcelliott]

So yesterday, an hour's warm up on the turbo (zwifting) followed by a balls-out 23 minute effort - that really hurt. Some pull ups and press ups beforehand. Today was a short but pretty brutal hilly group ride on the road, pleased with how the legs felt though. Then a big press up session at home, probably about 300 in total, the last set of 50 were done with my son clinging to my back. He weighs 30kg. The most insane pump! Tomorrow back to the gym, so last week I managed to bench 10,000kg in total. I wonder if I can beat that...of course I can! I'm a badass monster

[didelydoo]

Strength Day>

(sets x reps)
Squat, Highbar: 4x3 x 230kg
Bench: 4x3 x 162.5kg
Dead, beltless, hookgrip: 2x1 x 262.5kg

Supposed to be 4 single for the deads, but ran out of time. Good session when I got into my groove, just tough work lifting this heavy at 0530, was the third set of squats before it felt comfy......

Pretty pleased with the hook grip dead too, as I've only be trying it for a week, pretty sore still, but solid enough feeling- need to get some tape before my thumbs rupture

to add vid: www.instagram.com/p/BYfPZTrjXWl/?hl

[Animal]

Lunchtime session planned:

Overhead Press - 4 sets
Dips 3x12
Lat Raise 3x12

Then -
2x24kg kettlebell push press x 10, 2 mins row, 2 mins rest. 3 rounds
24kg kettlebell goblet squat x 10, 2 mins row, 2 mins rest. 3 rounds

[didelydoo]

Here's the hookgrip dead from earlier : www.instagram.com/p/BYfvIEBDMx1/?hl

[ORD]

Impressive stuff, DD.

Mixed bag workout today. Cack deadlifts but otherwise good.

Deadlift (target 18 reps in 4 sets):
140kg x 5, 3,1,1

Oops. Grip strength just not there at all (knackered, basically after a tough week or so with work etc)

Dumbell row & landmine press superset with not much rest (target 32 reps in 4 sets)
Rows (40kg): 10,8,10 + 4 slow paused reps in final set. Target hit.
Landmine (42.5kg): 10,8,8, 6. Target hit.

Skipped all pump/circuit work.

Chuffed with the rows and landmine presses. Work capacity has gone up a lot for hypertrophy stuff.

[chris watton]

Great work as usual, DD

Today - Full fat compound routine..

Back Extensions - 2x20

Squats - 6x12-4 reps
Bench Press - 5x12-4 reps
BB Clean and Press - 5x12-5 reps

Wide Grip Pull Ups - 4x14-8 reps
BB BOR - 4x12-8 reps
Deadlift - 5x5
Seated Pulley Row - 4x16-12 reps

Olympic Bar Standing Curls - 4x12-7 reps

[Burwood]

Relinked your instagram Ben. Good growth on the back. You'll need a pint of wax on it to see your Xmas tree, mind

[didelydoo]

Burwood said:

Relinked your instagram Ben. Good growth on the back. You'll need a pint of wax on it to see your Xmas tree, mind

Yup, you're right there- CBA trimming as I'm not competing, so have just become a bear instead!

[didelydoo]

Today>

Push press: :3 x 125kg, 4x125kg
Bb row: 10 x 180kg
Ez preacher: 50kg to failure
Hammer db: 30's to failure
Chins: +20kg x 10
Rear & side felt dbs

Done.

First push presses were with my lifting shoes, threw me right off line, second set in flats, way better, but worn out.....

[mcelliott]

Right, so workout at the gym yesterday didn't go quite as planned due to chronic night's sleep Thursday - literally 3 hours. Without my sleep I'm screwed. So swap chest for shoulders and arms, decent pump though. Brilliant night's sleep last night so an hour on the bike this morning with my wife, makes a change to ride and not kill myself - really nice. To the gym this afternoon, wasn't going to go for my total tonnage workout, that can wait, smashed out a new pb on my bench instead - 149kg. Yessss!

[ORD]

Congratulations! Fantastic effort.

Sleep is precious, precious stuff. I would put it ahead of almost anything else in terms of improving performance.

[mcelliott]

ORD said:

Congratulations! Fantastic effort.

Sleep is precious, precious stuff. I would put it ahead of almost anything else in terms of improving performance.

Thanks ORD, couldn't believe the difference I felt from the previous day. Sleep for me is the most important component for my training by a mile.

[ORD]

mcelliott said:

Thanks ORD, couldn't believe the difference I felt from the previous day. Sleep for me is the most important component for my training by a mile.

Speaking as a man with a toddler who sleeps badly and another baby on the way...don't I just know it! If I get 2-3 days proper sleep (6-7 clear hours), I feel 5 years younger and am vastly stronger.

My 16.0 second 100m row PR (by a mile) came after 3 days when my son was away. My deadlift and squat PRs likewise.

[Burwood]

I've also read that not being fully hydrated has a significant impact. As much as 25% on strength. Staggering.

[J4CKO]

Have started the Stronglifts thing, going ok but it starts you on small weights, but thats good to avoid getting injured, work on the form and build up gradually.

You know when you chaps do your pb's, say on the bench, I am guessing thats with a spotter, I can lift 80 kilos fairly easily, but I get nervoud about going any higher in case I fail.

[ORD]

J4CKO said:

Have started the Stronglifts thing, going ok but it starts you on small weights, but thats good to avoid getting injured, work on the form and build up gradually.

You know when you chaps do your pb's, say on the bench, I am guessing thats with a spotter, I can lift 80 kilos fairly easily, but I get nervoud about going any higher in case I fail.

Depends who you're asking! Some people are less risk averse than others!

I always use a spotter if I intend to go within a rep or two of failure at any serious weight (roughly 80kg too - I know from experience that I can rest with that kind of weight on my chest). I also always use a spotter for any set above about 80% of 1RM.

I almost never aim for a true 1RM. In my opinion, it has no medium term training effect that cannot be obtained from a 3RM so is largely unnecessary risk. Others disagree...and they are a lot stronger...so maybe I am missing something.

[didelydoo]

Hydration, carbs (the day prior) and sleep- in that order for me.

Marcus- great bench! But how the hell do you get 149kg!

[DSharp]

Big bench session today

5 weeks out from competition and got my new bench shirt to break in.

Raw bench
60kg x10
100kg x10
140kg x5
160kg x5

Super ram (like a slingshot)
200kg x3

New bench shirt
No touches to chest but progressively getting lower.
230kg x3
230kg x5
260kg x3
260kg x5
280kg x2
300kg x2
320kg x1 Maybe 1.5" from chest happy with this in first session

3 board narrow grip
140kg x6
160kg x6 x6

Bruised and tired


https://www.instagram.com/p/BYlKD9WAX2L/

[mcelliott]

didelydoo said:

Hydration, carbs (the day prior) and sleep- in that order for me.

Marcus- great bench! But how the hell do you get 149kg!

I eat all my greens