What training are you doing/have you done today? Vol.2
Discussion
Fairly happy with todays efforts. Got plans for changes soon.
Squats (sitting on hamstrings)
1 x 10 at 120kg
1 x 10 at 130kg
1 x 10 at 140kg
1 x 7 at 150kg
Shoulder press
1 x 10 at 50kg
2 x 8 at 60kg
Upright row
3 x 8 at 55kg
Lat raise
3 x 10 at 14k
Ab roll outs
3 x 12
3rd day on the trot. DLs and other assorted leg work tomorrow, then rest thursday. Been a good run, so happy atm.
Squats (sitting on hamstrings)
1 x 10 at 120kg
1 x 10 at 130kg
1 x 10 at 140kg
1 x 7 at 150kg
Shoulder press
1 x 10 at 50kg
2 x 8 at 60kg
Upright row
3 x 8 at 55kg
Lat raise
3 x 10 at 14k
Ab roll outs
3 x 12
3rd day on the trot. DLs and other assorted leg work tomorrow, then rest thursday. Been a good run, so happy atm.
Reasonable session today but I was at least 1 rep short on my last deadlift set, fourth day on the trot and I think I should have rested today tbh. Stressed a muscle in my neck and tore a calluses.
DL
1 x 10 at 150kg
1 x 10 at 160kg
1 x 10 at 170kg
1 x 6 at 180kg
Leg press (different plate loaded machine than usual)
1 x 10 at 280kg
2 x 10 at 300kg
RDL
3 x 5 at 160kg
DL
1 x 10 at 150kg
1 x 10 at 160kg
1 x 10 at 170kg
1 x 6 at 180kg
Leg press (different plate loaded machine than usual)
1 x 10 at 280kg
2 x 10 at 300kg
RDL
3 x 5 at 160kg
Didely - awesome squatting! my session made me feel as weak as a kitten today.
Smiffy - ha! Need to go and get that today.
So heavy 5 reps squats today. Only got up to 155kg but I was squatting to the depth didely was which I'm not used to. I think I'm going to stay a bit higher on my heavy work days and go to total depth on my lighter days. I was 5 repping at 190kg so I want to get back there without putting bodyweight back on.
Leg press
3 x 5 at 300kg
Chins
3 x 5 at 25kg
Dips
3 x 5 at 50kg
Smiffy - ha! Need to go and get that today.
So heavy 5 reps squats today. Only got up to 155kg but I was squatting to the depth didely was which I'm not used to. I think I'm going to stay a bit higher on my heavy work days and go to total depth on my lighter days. I was 5 repping at 190kg so I want to get back there without putting bodyweight back on.
Leg press
3 x 5 at 300kg
Chins
3 x 5 at 25kg
Dips
3 x 5 at 50kg
DL session yesterday saw me max out for 5s at 190kg. Dissapointing.
Sub max squats today
Squats - Not bouncing on hamstring depth, but deep.
2 x 5 at 145kg
1 x 5 at 150kg
Bench - to max for 5. Maxed out at 115kg. Again, feeling week!
Dips
1 x 5 at 50kg
2 x 5 at 55kg
Pull overs
1 x 5 at 42kg
2 x 5 at 46kg
Sub max squats today
Squats - Not bouncing on hamstring depth, but deep.
2 x 5 at 145kg
1 x 5 at 150kg
Bench - to max for 5. Maxed out at 115kg. Again, feeling week!
Dips
1 x 5 at 50kg
2 x 5 at 55kg
Pull overs
1 x 5 at 42kg
2 x 5 at 46kg
Weekend in the lake. Short 5km walk up Loughrigg fell on the first day. Second day a much longer and much harder 12km walk from mardale head up to highstreet, climbing to 5 or 6 different peaks before coming back down. Shattered at the end, but my tiny little dog (patterdale/JRT) was still zipping around like a loon at the bottom! She's so fit!
Legs hurt today, plus NO sleep last night as Mable (pooch) ate somnething nasty I think on the walk and thre up/shat everywhere at least once and hour all night last night. No training today, back on it tomorrow so long as my knees have recovered to squat!
Legs hurt today, plus NO sleep last night as Mable (pooch) ate somnething nasty I think on the walk and thre up/shat everywhere at least once and hour all night last night. No training today, back on it tomorrow so long as my knees have recovered to squat!
If you want strength, cheating on a pull isn't really a problem. This is strength for lifting i.e. strongman, or strength for sport i.e. rugby/rowing. If you are looking to sculpt perfect pecs or lats, then strictness is the key, as you're looking to overload the muscle not the ablitiy to shift weight.
I cheat on a few exercises. Stuff like deadlifts a lot of top lifters lift with disgusting teckers, I don't think it's worth it as I don't want to snap my back, which is always a risk if you don't lift correctly.
Todays - Max Squats
Squats
up to 160kg for a fail of 5. Up from last week, but still weak! Going an extra 6 inches deeper has knocked 10s off my squat! Going in the right direction though.
Leg press
3 x 5 at 300kg
Sub max bench press
3 x 5 at 105kg
Sub max OAR
3 x 5 at 46kg
I cheat on a few exercises. Stuff like deadlifts a lot of top lifters lift with disgusting teckers, I don't think it's worth it as I don't want to snap my back, which is always a risk if you don't lift correctly.
Todays - Max Squats
Squats
up to 160kg for a fail of 5. Up from last week, but still weak! Going an extra 6 inches deeper has knocked 10s off my squat! Going in the right direction though.
Leg press
3 x 5 at 300kg
Sub max bench press
3 x 5 at 105kg
Sub max OAR
3 x 5 at 46kg
Not posting max days anymore until I get back to a decent level again!
Submax squat for speed day today. On a biodex machine a few weeks ago, peak force is good but ROFD isn't what I want, so speed work on my light days.
SMS squats
3 x 5 at 140kg
Bench press - max
5s up to fail at 115kg. Nearly though.
Dips
1 x 5 at 50kg
2 x 5 at 55kg
Ran our of time for pull overs.
Submax squat for speed day today. On a biodex machine a few weeks ago, peak force is good but ROFD isn't what I want, so speed work on my light days.
SMS squats
3 x 5 at 140kg
Bench press - max
5s up to fail at 115kg. Nearly though.
Dips
1 x 5 at 50kg
2 x 5 at 55kg
Ran our of time for pull overs.
AnonSpoilSport said:
Fair enough, I agree to a very large extent, but I did say part of the training routine for the athletes referenced! In fact even part of Crossfit - some of the ideas on timing/intervals/intensity and mixed patterns of exercises; so more than one aspect/body part can be targeted and pushed as it might be in, say a cage fight where it could move erratically from stand up work at distance and involving speed and power to grappling against a cage where a fair degree of 'grinding it out' static & isometric work is involved. Rather than the specific 'exercises' like Grace etc.
Then there is the 'Crossfitters' themselves, as mentioned, where bing good at Crossfit does seem to have built a very good combination of strength, endurance, muscularity etc. my point being that many would be way in advance of many of the critics - esp. the lay and lift bodybuilder types who don't like it because of 'form'. I've sparred some of these sort including contest winning bodybuilders and they had very little cross over between the strength shown when pushing weights and actually being able to deploy any of that, or move for more than seconds before collapse.
Not all of those Crossfitters I've seen on TV/read about had come from a bodybuilding background, I've seen features by ex NFL players, ex, ice hockey players, a judo international etc. Obviously all will have been very likely to have done a deal of weight lifting
To my mind the best actual s&c approach to any sport, whether it be boxing, or mma, or NFL, or tennis... whatever is to get/go to a coach who is either qualified to train that specific need or has specialized in it; like some of the amazing facilities college football players go to before the NFL Combine and Draft.
Again, if I could go back that would be something I'd have wished to do, rather than getting sucked into the bodybuilding approach because that was the most well known and available thing in the towns and gyms I started with. Way late in the day I realised that was not the right way and so spent a good few years tying to find and steal ideas from s&c coaches involved in boxing and mma at a high level, and to replicate those. Worked far better for my wishes too. With injuries sorted and more time available I'll go back to that sort of cycle at some point.
Then there is the 'Crossfitters' themselves, as mentioned, where bing good at Crossfit does seem to have built a very good combination of strength, endurance, muscularity etc. my point being that many would be way in advance of many of the critics - esp. the lay and lift bodybuilder types who don't like it because of 'form'. I've sparred some of these sort including contest winning bodybuilders and they had very little cross over between the strength shown when pushing weights and actually being able to deploy any of that, or move for more than seconds before collapse.
Not all of those Crossfitters I've seen on TV/read about had come from a bodybuilding background, I've seen features by ex NFL players, ex, ice hockey players, a judo international etc. Obviously all will have been very likely to have done a deal of weight lifting
To my mind the best actual s&c approach to any sport, whether it be boxing, or mma, or NFL, or tennis... whatever is to get/go to a coach who is either qualified to train that specific need or has specialized in it; like some of the amazing facilities college football players go to before the NFL Combine and Draft.
Again, if I could go back that would be something I'd have wished to do, rather than getting sucked into the bodybuilding approach because that was the most well known and available thing in the towns and gyms I started with. Way late in the day I realised that was not the right way and so spent a good few years tying to find and steal ideas from s&c coaches involved in boxing and mma at a high level, and to replicate those. Worked far better for my wishes too. With injuries sorted and more time available I'll go back to that sort of cycle at some point.
Edited by AnonSpoilSport on Sunday 29th September 12:35
goldblum said:
There'a a reason why competitive athletes at county, national and international level including boxers, sprinters, powerlifters, basketball players etc shouldn't train Crossfit, and it's because it can't be sports specific; you can't cycle (periodise) it,you can't adapt it. My point is - the goal is being good at Crossfit. It mixes hypertrophy/endurance, strength, speed and power in workouts that bear no relation to how the human body will most benefit.
If all you want is a bit of fun though I suppose it's ok. Do a couple of years bodybuilding first, like most of the top Crossfit chaps seem to have.
Goldblum has pretty much identified my issue with crossfit.If all you want is a bit of fun though I suppose it's ok. Do a couple of years bodybuilding first, like most of the top Crossfit chaps seem to have.
It's marketed as creating the best all round athlete in the world. How can this possibly be acheived when their training is focused around "workout of the day(s)" (WOD), which are not specific to anything other than crossfit, not tailored for individual's training needs, and not periodized/cycled.
On top of that they take great exercises like plyometrics, and olympic lifting and ruin them with silly rep/set prescription, which very often leads to improper form due to either fatigue or a rush to beat the rep target and increasing risk of injury along with not getting the desired training effect.
Exercises like the snatch and C&J are used within S&C to create speed and power through triple extention. If you are doing high rep work (anything more than 3 really, definately more than 5) then this is not what you are achieveing.
There are a lot of things wrong with CF, but the main thing that gets me is the marketing, and crossfitters perception of themselves as "amazing all round atheltes" when really all they are is crossfitters.
Halb said:
What do you think is being achieved?
It depends. If you are doing 50 reps, you'll get more of a cardiovasular effect. Similar to doing burpees in a circuit. Again, even at 20 reps this would most likely be the case.At 10 reps say, then by the end of the set you will not be able to create the power/bar speed needed to see power/speed specific training adaptations so you're either just wasting your time, or also increasing injury risk as the chacnes of a fatigue/poor form related injury are going to be increases. Training benefit at 10 reps, very little I would say.
Not sure if you're disagreeing with me, or whether you're just interested what I thought so I don't know if you would have an answer for this, but at 10 reps what do you think the benefit would be?
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