What training are you doing/have you done today? Vol.2
Discussion
Halb said:
Jamie VTS said:
Finished my seeding workouts for my first Crossfit (runs and hides) competition.
Viking Kelly (3 rounds of 20 cal row, 20 box jumps, 20 wall balls): 9:14
6 minute ascending thruster / over the bar burpees (3,6,9 etc): 96 reps
3rm front squat : 115
3rm deadlift : 155
3 rm shoulder to overhead: 80
Max snatch: 60
Max overhead squat: 60
Max pull ups in a min: 27
Max toes to bar in a min: 20
Max ring muscle ups in a min: 2
Ace!Viking Kelly (3 rounds of 20 cal row, 20 box jumps, 20 wall balls): 9:14
6 minute ascending thruster / over the bar burpees (3,6,9 etc): 96 reps
3rm front squat : 115
3rm deadlift : 155
3 rm shoulder to overhead: 80
Max snatch: 60
Max overhead squat: 60
Max pull ups in a min: 27
Max toes to bar in a min: 20
Max ring muscle ups in a min: 2
What's a cal row?
That overhead squat looks good! Good weight. I'm not even sure I could snatch 60kg right now! I'm gonna look at snatches when I redo my regimen post 10k.
Is 'shoulder to overhead' a push press?
Three gym visits over the weekend, lacking a little bit of strength and sharpness after two and a half weeks off from the weights, but did manage a 140kg bench for 3 reps tonight so not too shabby. 65km on the bike yesterday, and more or less the same today. Feeling really good on the bike. Planning to do a 12 hour ride in the next 2 or 3 weeks.
ORD said:
Halb said:
Jamie VTS said:
Finished my seeding workouts for my first Crossfit (runs and hides) competition.
Viking Kelly (3 rounds of 20 cal row, 20 box jumps, 20 wall balls): 9:14
6 minute ascending thruster / over the bar burpees (3,6,9 etc): 96 reps
3rm front squat : 115
3rm deadlift : 155
3 rm shoulder to overhead: 80
Max snatch: 60
Max overhead squat: 60
Max pull ups in a min: 27
Max toes to bar in a min: 20
Max ring muscle ups in a min: 2
Ace!Viking Kelly (3 rounds of 20 cal row, 20 box jumps, 20 wall balls): 9:14
6 minute ascending thruster / over the bar burpees (3,6,9 etc): 96 reps
3rm front squat : 115
3rm deadlift : 155
3 rm shoulder to overhead: 80
Max snatch: 60
Max overhead squat: 60
Max pull ups in a min: 27
Max toes to bar in a min: 20
Max ring muscle ups in a min: 2
What's a cal row?
That overhead squat looks good! Good weight. I'm not even sure I could snatch 60kg right now! I'm gonna look at snatches when I redo my regimen post 10k.
Is 'shoulder to overhead' a push press?
I went push press, push jerk and split jerk. Mainly because i couldn't manage three push presses at that weight and I find it hard to regain balance after 'catching' a split jerk.
I would really appreciate any comments from the guys on here about a proposed workout split. I have been doing the 3 x per week Beyond 5/3/1 template, which alternatives between 2 squat/bench workouts with 1 deadlift/OHP workout and the other way around (also alternating between heavy and moderate days for each lift).
I am getting bored of the same stuff over and over again and want to work in more varied stuff on one of the 3 days,
I think I respond best to one heavy set plus a couple of sets at a slightly lower weight, so I am thinking about this approach.
For each main lift, I would work up to 1 heavy set (3-5 reps) then back off 10% for 2-3 sets of 5.
Monday:
(1) Deadlift.
(2) OHP.
(3) Chins.
(4) Row of some sort (heavy).
Super-setted with:
(5) Lightish chest work - 8-10 reps (flies or dips).
1hour (high intensity).
Wednesday:
(1) Front squats or goblet squats or lunges 3 x 8-10.
(2) Loaded carries.
(3) Ab work.
(4) Conditioning finisher.
45 mins to 1 hour (moderate intensity)
Friday:
(1) Back squats.
(2) Bench press.
(3) Horizontal rows (lightish 8-10 reps).
(4) Tricep work.
Super-setted with:
(5)Face pulls / band pull aparts.
I am getting bored of the same stuff over and over again and want to work in more varied stuff on one of the 3 days,
I think I respond best to one heavy set plus a couple of sets at a slightly lower weight, so I am thinking about this approach.
For each main lift, I would work up to 1 heavy set (3-5 reps) then back off 10% for 2-3 sets of 5.
Monday:
(1) Deadlift.
(2) OHP.
(3) Chins.
(4) Row of some sort (heavy).
Super-setted with:
(5) Lightish chest work - 8-10 reps (flies or dips).
1hour (high intensity).
Wednesday:
(1) Front squats or goblet squats or lunges 3 x 8-10.
(2) Loaded carries.
(3) Ab work.
(4) Conditioning finisher.
45 mins to 1 hour (moderate intensity)
Friday:
(1) Back squats.
(2) Bench press.
(3) Horizontal rows (lightish 8-10 reps).
(4) Tricep work.
Super-setted with:
(5)Face pulls / band pull aparts.
clonmult said:
Try a few intervals first to get a feel for your pacing - just do some 100s, maybe 200s. Play it by ear. At the moment I only seem to do any good when my partner is training with me.
The transition to running from rowing is hateful. And the idea of going from no running at all to a sub 25 minute 5k is looking mildly ridiculous, but only have to knock 5 minutes off - my first run outdoors last friday was 5.5k in 34 minutes.
Yesterday and today - both days started off in the gym, 6k maffetone cap row, then intervals running - 970m at faster than race pace, then walk slowly for 100m, rinse, repeat several times. Lunchtime session was a fairly full on (but slow) 5k row followed by more interval running.
sub 55 minutes for 10k is pretty good, and I'm guessing that you're around 100kg right now - thats about the same weight as me. Reckon I could do with losing a few kg before the run, it'll make it a little less hard on the joints.
Great, I'll give it a whizz soon...The transition to running from rowing is hateful. And the idea of going from no running at all to a sub 25 minute 5k is looking mildly ridiculous, but only have to knock 5 minutes off - my first run outdoors last friday was 5.5k in 34 minutes.
Yesterday and today - both days started off in the gym, 6k maffetone cap row, then intervals running - 970m at faster than race pace, then walk slowly for 100m, rinse, repeat several times. Lunchtime session was a fairly full on (but slow) 5k row followed by more interval running.
sub 55 minutes for 10k is pretty good, and I'm guessing that you're around 100kg right now - thats about the same weight as me. Reckon I could do with losing a few kg before the run, it'll make it a little less hard on the joints.
Monday morning dry weight is 104, and I reckon I'm good with that right now, but I'll stick with the restricted diet until the run.
Yeah the joints take it, for me it's the ankles. Achilles tendon mostly.
Halb said:
Great, I'll give it a whizz soon...
Monday morning dry weight is 104, and I reckon I'm good with that right now, but I'll stick with the restricted diet until the run.
Yeah the joints take it, for me it's the ankles. Achilles tendon mostly.
With me it alternates between knees and ankles. And it is never consistent which leg or which joint will hurt at any given time. But if I'm going to do a ruddy marathon, I've got to get running.Monday morning dry weight is 104, and I reckon I'm good with that right now, but I'll stick with the restricted diet until the run.
Yeah the joints take it, for me it's the ankles. Achilles tendon mostly.
clonmult said:
Halb said:
Great, I'll give it a whizz soon...
Monday morning dry weight is 104, and I reckon I'm good with that right now, but I'll stick with the restricted diet until the run.
Yeah the joints take it, for me it's the ankles. Achilles tendon mostly.
With me it alternates between knees and ankles. And it is never consistent which leg or which joint will hurt at any given time. But if I'm going to do a ruddy marathon, I've got to get running.Monday morning dry weight is 104, and I reckon I'm good with that right now, but I'll stick with the restricted diet until the run.
Yeah the joints take it, for me it's the ankles. Achilles tendon mostly.
mondeoman said:
clonmult said:
Halb said:
Great, I'll give it a whizz soon...
Monday morning dry weight is 104, and I reckon I'm good with that right now, but I'll stick with the restricted diet until the run.
Yeah the joints take it, for me it's the ankles. Achilles tendon mostly.
With me it alternates between knees and ankles. And it is never consistent which leg or which joint will hurt at any given time. But if I'm going to do a ruddy marathon, I've got to get running.Monday morning dry weight is 104, and I reckon I'm good with that right now, but I'll stick with the restricted diet until the run.
Yeah the joints take it, for me it's the ankles. Achilles tendon mostly.
I'm being quite ambitious in ways; first step is going from no running at all to a 5k in under 25 minutes, but with only 4 weeks training. Ultimate aim is the half in well under 2 hours and the full marathon under 4.
(for reference, I've done the marathon on the erg in under 3 hours without any major training)
Had a 'mini-session' today, as I did a lot yesterday, and my pecs still ache.
I did intend to concentrate on getting over 100kg on Power Clean, but I had not taken into account the effect of doing a lot of heavy leg sets would have. Got to over 90kg on power cleans, and my knees wobbled and ended up almost doing a front squat, as my legs almost gave way! You live and learn...
Back Extensions - 2x25
Box Squat - 2x12 and 7x5 reps (150kg, pause at bottom, which was an absolute killer)
Leg Press- 5x12-5 reps
Shoulder Shrugs (To help muscle potentiation in preparation for Power Cleans..) - 5x20-6 reps (last set some rep partials with 140kg)
Power Clean - 7x5-1 rep (up to 95kg, legs let me down..)
High Pull - 5x10-4 reps
Weighted Chin Ups (Reverse Grip) - 4x12-6 reps
Meant to do a little more but was shattered, so called it a day.
I did intend to concentrate on getting over 100kg on Power Clean, but I had not taken into account the effect of doing a lot of heavy leg sets would have. Got to over 90kg on power cleans, and my knees wobbled and ended up almost doing a front squat, as my legs almost gave way! You live and learn...
Back Extensions - 2x25
Box Squat - 2x12 and 7x5 reps (150kg, pause at bottom, which was an absolute killer)
Leg Press- 5x12-5 reps
Shoulder Shrugs (To help muscle potentiation in preparation for Power Cleans..) - 5x20-6 reps (last set some rep partials with 140kg)
Power Clean - 7x5-1 rep (up to 95kg, legs let me down..)
High Pull - 5x10-4 reps
Weighted Chin Ups (Reverse Grip) - 4x12-6 reps
Meant to do a little more but was shattered, so called it a day.
Chris, re aching pecs, mine do today, does that mean I have hit them properly or what, should they ache like that ? I like it but its clear I wont be able to do anything with them for a few days, doing flys seems to have been what has caused it, same as the pec deck but that doesnt cause it.
Should we be aiming for that feeling or is that a myth, is it just its been used in a way its not used to so further sessions doing the same stuff might not hurt ?
Should we be aiming for that feeling or is that a myth, is it just its been used in a way its not used to so further sessions doing the same stuff might not hurt ?
J4CKO said:
Chris, re aching pecs, mine do today, does that mean I have hit them properly or what, should they ache like that ? I like it but its clear I wont be able to do anything with them for a few days, doing flys seems to have been what has caused it, same as the pec deck but that doesnt cause it.
Should we be aiming for that feeling or is that a myth, is it just its been used in a way its not used to so further sessions doing the same stuff might not hurt ?
In my case, I am sure it was because of the cross-cables I did yesterday. I usually only do these once per week as I don't have this fantastic (but too large) piece of equipment in my home gym. I managed to get quite a stretch on each rep, which I am sure resulted in the aches I have today. It's just because my muscles aren't as used to this exercise as the ones I do every other day. I am sure yours ache because of the Fly's, if you do them only occasionally.Should we be aiming for that feeling or is that a myth, is it just its been used in a way its not used to so further sessions doing the same stuff might not hurt ?
chris watton said:
J4CKO said:
Chris, re aching pecs, mine do today, does that mean I have hit them properly or what, should they ache like that ? I like it but its clear I wont be able to do anything with them for a few days, doing flys seems to have been what has caused it, same as the pec deck but that doesnt cause it.
Should we be aiming for that feeling or is that a myth, is it just its been used in a way its not used to so further sessions doing the same stuff might not hurt ?
In my case, I am sure it was because of the cross-cables I did yesterday. I usually only do these once per week as I don't have this fantastic (but too large) piece of equipment in my home gym. I managed to get quite a stretch on each rep, which I am sure resulted in the aches I have today. It's just because my muscles aren't as used to this exercise as the ones I do every other day. I am sure yours ache because of the Fly's, if you do them only occasionally.Should we be aiming for that feeling or is that a myth, is it just its been used in a way its not used to so further sessions doing the same stuff might not hurt ?
clonmult said:
No idea yet; the half marathons are likely to be Basingstoke and Reading, with Fleet apparently being a good one. Get myself used to doing the half distance. My partner thinks I'd be able to get a place on the London marathon via her sons charity (he has chronic cystic fibrosis), and once I've done a couple of halfs start looking into the charity places.
I'm being quite ambitious in ways; first step is going from no running at all to a 5k in under 25 minutes, but with only 4 weeks training. Ultimate aim is the half in well under 2 hours and the full marathon under 4.
(for reference, I've done the marathon on the erg in under 3 hours without any major training)
My downfall has always been joints/ankles. My lung power and lactic acid washing has always (I tink) allowed me to really push myself when I do running, and I ramp things up to quickly, being used to pushing beyond certain pain barriers, but then that fI'm being quite ambitious in ways; first step is going from no running at all to a 5k in under 25 minutes, but with only 4 weeks training. Ultimate aim is the half in well under 2 hours and the full marathon under 4.
(for reference, I've done the marathon on the erg in under 3 hours without any major training)
ks my joints up. Plan your rise incrementally, and allow the joints to catch up.ORD said:
I would really appreciate any comments from the guys on here about a proposed workout split. I have been doing the 3 x per week Beyond 5/3/1 template, which alternatives between 2 squat/bench workouts with 1 deadlift/OHP workout and the other way around (also alternating between heavy and moderate days for each lift).
I have a nice Mark Ripptoe routine that I may return to post run, I@ll look for it. I also like utilising the high/med/low method.Awesome workout today, despite being fat & bit poorly.
Deadlift:
3 x 150kg
Strip to 120kg for 3 more reps.
3 clusters of 3 reps at 100kg
OHP:
6 x 60kg
3 x 5 @ 50kg with minimal rest
Wide arm pull ups (8,8,6 reps) supersetted with press ups. Chest supported incline rows.
I had intended to do more girly assistance work but I felt strong and had limited time so stuck to big exercises.
Deadlift:
3 x 150kg
Strip to 120kg for 3 more reps.
3 clusters of 3 reps at 100kg
OHP:
6 x 60kg
3 x 5 @ 50kg with minimal rest
Wide arm pull ups (8,8,6 reps) supersetted with press ups. Chest supported incline rows.
I had intended to do more girly assistance work but I felt strong and had limited time so stuck to big exercises.
Just under an hour of recovery on Zwift tonight, legs feel a little bit tired from yesterday. The links below are a couple of cool little replays of two of the rides I did in the Alps - I sometimes use as a link to my Strava rides as well.
https://www.relive.cc/view/936075104
https://www.relive.cc/view/941461081
As a quick footnote I would like to ask the more experienced lifters on this thread if they've ever experimented or used SARMS - I've been reading quite a few articles on this and out of pure curiosity would be interested in doing a 4 or 6 week cycle on it. Interested in the safety aspect.
https://www.relive.cc/view/936075104
https://www.relive.cc/view/941461081
As a quick footnote I would like to ask the more experienced lifters on this thread if they've ever experimented or used SARMS - I've been reading quite a few articles on this and out of pure curiosity would be interested in doing a 4 or 6 week cycle on it. Interested in the safety aspect.
Edited by mcelliott on Monday 24th April 20:23
Edited by mcelliott on Monday 24th April 21:08
Great session today:
Incline Bench
3x8@60
2x6@80
2x4@90
1x2@95 PB
1x1@100kg PB
Bench
5x20@60kg
Decline Cable Flys
5x10@25kg
First couple of reps at 60kg my shoulder really hurt but all felt much better when I upped the weight.
The last couple of sets of 20 I had to break up. Think I got 13 & 15 in sets 4/5 befor needing to reset for a second...
Surprised and happy and the 95/100kg PBs, wasn't expecting that. Plenty more in the tank there I think.
https://instagram.com/p/BTRmlPyFhYB/
Headphones were great btw, couldn't hear a thing playing in the gym with them on.
Incline Bench
3x8@60
2x6@80
2x4@90
1x2@95 PB
1x1@100kg PB
Bench
5x20@60kg
Decline Cable Flys
5x10@25kg
First couple of reps at 60kg my shoulder really hurt but all felt much better when I upped the weight.
The last couple of sets of 20 I had to break up. Think I got 13 & 15 in sets 4/5 befor needing to reset for a second...
Surprised and happy and the 95/100kg PBs, wasn't expecting that. Plenty more in the tank there I think.
https://instagram.com/p/BTRmlPyFhYB/
Headphones were great btw, couldn't hear a thing playing in the gym with them on.
Johnny said:
Great session today:
Incline Bench
3x8@60
2x6@80
2x4@90
1x2@95 PB
1x1@100kg PB
Bench
5x20@60kg
Decline Cable Flys
5x10@25kg
First couple of reps at 60kg my shoulder really hurt but all felt much better when I upped the weight.
The last couple of sets of 20 I had to break up. Think I got 13 & 15 in sets 4/5 befor needing to reset for a second...
Surprised and happy and the 95/100kg PBs, wasn't expecting that. Plenty more in the tank there I think.
https://instagram.com/p/BTRmlPyFhYB/
Headphones were great btw, couldn't hear a thing playing in the gym with them on.
Well done Johnny boy!Incline Bench
3x8@60
2x6@80
2x4@90
1x2@95 PB
1x1@100kg PB
Bench
5x20@60kg
Decline Cable Flys
5x10@25kg
First couple of reps at 60kg my shoulder really hurt but all felt much better when I upped the weight.
The last couple of sets of 20 I had to break up. Think I got 13 & 15 in sets 4/5 befor needing to reset for a second...
Surprised and happy and the 95/100kg PBs, wasn't expecting that. Plenty more in the tank there I think.
https://instagram.com/p/BTRmlPyFhYB/
Headphones were great btw, couldn't hear a thing playing in the gym with them on.
mcelliott said:
... would be interested in doing a 4 or 6 week cycle on it. Interested in the safety aspect.
It's cheating and when the relative sports bodies catch up SARMS will be banned unless used under prescription. Just like testosterone. As to the bit you're interested in: Most research has been concerned with bone density post-illness (osteoporosis/cancer). Medical dosages have been shown to strengthen bones and increase lean mass, with few, if any, side effects. Bodybuilders have been interested in SARMS for quite some time, and have noted side effects at doses that increased muscle size such as impaired vision and nausea. Some sites recommend pct, but not all. Seems fairly safe...so far, but can affect people differently.Gassing Station | Health Matters | Top of Page | What's New | My Stuff