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

[ORD]

Decent workout today on my new programme. Quite exhausting (but that may be partly because I'm recovering from a nasty cold).

Bench:
92.5kg x 8,6,6,5 reps

Squats:
100kg x 10,10,10, 4 (after 3 seconds rest)

S/S with pull ups: 10,10,8,6

Circuit of triceps stuff - push downs, press ups, barbell OHP.

[Burwood]

ORD said:

Burwood said:

I wouldn't say I eat a lot of cake etc. Just eat what I want. My diet is very good actually. I'm in my 40s. Who wouldn't have a few muscle related niggles if you pound the gym for 25 years. I think I'm very healthy.

It wasn't meant as a criticism, Burwood. I apologise if it came across that way.

No problem

[Johnny]

Sat:

Military Press 6x10@40, 3x6@60, 1x2@70, 2x3@60kg
BB Upright Row 5x10@40kg
Superset x5:
Face Pulls 10@27.5kg/Cable Straight Bar Front Raise 10@12.5kg
Superset x5:
Smith Shrugs 10@100kg/DB Lat Raise 10@12kg

Yesterday:

10.6 miles on the road bike at a more respectable 17mph average

[chris watton]

I did a 3 day, twice weekly split last week to see how I get on with it. I feel that now, with the weights I use and effort put into each exercise, it was too much for me to give my all every time and felt slightly weaker on the main compounds. With that in mind, I have gone back to a three or four day full body routine again. I thought today would be a breeze after a nice relaxing weekend and good food, but it wasn't...

Squats - 5x12-8 reps (with chains)
DB Static Lunges - 3x8 reps (each side)
Bench Press - 5x12-3 reps (with chains)
BB Clean and Press - 5x12-5 reps
BB BOR - 4x12-8 reps
Wide grip Pull Ups - 4x14-8 reps
Seated Pulley Row - 4x16-12 reps

[Kawasicki]

Went for a run last night, 6 km, including stops for sit ups, chin ups, press ups, hopping over wooden logs and some core strength exercises.

As a cyclist I am fit but pretty weak...so today I ache like hell. The plan is to do this twice a week.

[Granfondo]

Thursday 49km cycle with 2300ft climbing.

Today 67km cycle with 3300ft climbing

Strava challenge 80% completed.

[mcelliott]

Fantastic week of training last week, really strong at the gym and on the bike. Started a mini summer pull up challenge. Yesterday was 2 hours of fairly hilly biking, average speed of 35kph and I did a 147kg bench at the gym in the afternoon. All-round fitness is the way to go people.

[ORD]

Maybe for you, Marcus! Some of us have about 2 hours per week to exercise...and we need every minute of that for gainZ. #gettingfat

147kg at a BW of 83kg is bloody amazing. Not a million miles off a 2 x BW bench.

[Kawasicki]

mcelliott said:

Fantastic week of training last week, really strong at the gym and on the bike. Started a mini summer pull up challenge. Yesterday was 2 hours of fairly hilly biking, average speed of 35kph and I did a 147kg bench at the gym in the afternoon. All-round fitness is the way to go people.

The biking I can do...the bench lift...hmmm.....no

Respect

[mcelliott]

Cheers lads I'm hoping for a 150 bench by xmas, however at the rate I'm eating, I'll be 90 kg...

[Burwood]

mcelliott said:

Cheers lads I'm hoping for a 150 bench by xmas, however at the rate I'm eating, I'll be 90 kg...

You must burn an insane amount on your bike. Bit of creatine if your aren't using it will get the 150.

[Halb]

Hulk circuit, last one for a bit. Was curious on the volume after the 10,000kg deadlifts above, the volume equates to 23,330 kg, 3,880 of which is deadlifts.
60 mins

[ORD]

Halb said:

Hulk circuit, last one for a bit. Was curious on the volume after the 10,000kg deadlifts above, the volume equates to 23,330 kg, 3,880 of which is deadlifts.
60 mins

Bloody hell. A fair bit of volume, then! I dont think my workouts normally exceed 10,000kg.

[Halb]

ORD said:

Bloody hell. A fair bit of volume, then! I dont think my workouts normally exceed 10,000kg.

Yeah, no wonder it destroys my CNS for a couple of days.

[Johnny]

Good stuff.

In answer to your previous question - I felt it in my hams very much 2 days after, but it wasn't that bad...

Legs for me later this afternoon.

[smiffy180]

Organised a tug of war team in 24hrs, had lads travel from 20 mins to 2 hours away to compete on Sunday at Mirfield Agricultural show.
We turned up in trainers as rules read said no spiked shoes even though the winning team wore them and we were Infact allowed...
We finished second only just due to slipping all over the place, was good fun though
Then yesterday's session went well:
220x3 SSB squat (always stopping when form breaks down so I don't injure chest) followed by a few singles at 180kg deadlift - just my luck someone walked out on the rep I was recording
https://youtu.be/i0LtykSOKfk
3x6 160kg RDL's - they were hard
Leg extensions
Leg curls
Hack squat - not keen on it but going to see if it helps leg growth.
Then today an hours massage to start the day.

Lats, shoulders, Triceps and Biceps later!

Edited by smiffy180 on Tuesday 22 August 14:24

[ORD]

Good progress, Ben. Nice to see you deadlifting more than my 1RM as fast as I can lift 60kg!

[smiffy180]

ORD said:

Good progress, Ben. Nice to see you deadlifting more than my 1RM as fast as I can lift 60kg!

Thanks!
Feels great to be deadlifting again, will just be speed pulls for a few months until I get the go ahead to go heavy.
I do think both SSB squats and RDL's have kept and possibly even improved my deadlift!
Goal is 300x6 around Christmas so fingers crossed

[ORD]

smiffy180 said:

Thanks!
Feels great to be deadlifting again, will just be speed pulls for a few months until I get the go ahead to go heavy.
I do think both SSB squats and RDL's have kept and possibly even improved my deadlift!
Goal is 300x6 around Christmas so fingers crossed

How do you find the SSB? Everyone seems to rave about it, and it is certainly more comfortable. But I seem to be able to squat quite a lot more with a regular BB. Do you think that's just down to familiarity?

[Johnny]

This afternoon.

Squats:

4x10@60kg
3x5@100kg
2x3@120kg
2x2@140kg
1x1@150kg
2x10@60kg

Feeling it. Lots.

(6530kg total Halb )