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

[Johnny]

6x5 Pull Ups
Bent Over Row 5x10@80kg
4x10/Side One Arm Row @40kg
Lat Pull Down 5x10@80kg,
5x10 Reverse Cable Cross @12.5kg

[Asterix]

Week 5, Day 1 - StrongLifts 5x5

Squat - 5x5 @ 55kg
Bench Press - 5x5 @ 42.5kg
Barbell Row - 5x5 @ 45kg

Sadly, work will get in the way of another session in 2 days time - flying and then a long work shift immediately on arrival. Hopefully the hotel will have a reasonable gym so I can get a work out in during the week.

[didelydoo]

Strongman stuff Today>

Farmers (all for 15m, weights per hand):
95,95,95,105,105kg
belt on
120kg
95kg
Decent, quickish when I got going
(120 vid here https://www.youtube.com/watch?v=IZe8Yl2MCrs about 10/11 seconds)


Strict Smith:
3x 60,60,80,80,100kg
from eye height:
10x 80,80kg

Good session.

[Dejay1788]

4 sets of barbell rows
4 sets of deadlifts
3 sets of close grip lat pulldowns
3 sets of wide grip lat pulldowns
3 sets of wide chin ups
3 sets of shrugs
3 sets of seated rows
4 sets of 1 arm rows (seated on machine)
Leg raises
Crunches
Planks
Crunches with resistance cables

20 minute jog.

Felt good, now it's Pizza O'Clock

[_bryan_]

[quote=didelydoo]Strongman stuff Today>

Farmers (all for 15m, weights per hand):
95,95,95,105,105kg
belt on
120kg
95kg
Decent, quickish when I got going
(120 vid here https://www.youtube.com/watch?v=IZe8Yl2MCrs about 10/11 seconds)

Watched the vid before you'd posted here, thought "ok fairly average", then I came here and read the "weight per hand" bit, so double the weight I'd originally thought, respect, I've got such a long way to go lol!

[Johnny]

Friday:

Superset x5:
Press Pullover@14kg/DB Press@20kg/Push Ups x10
Incline Bench 5x10@60kg
Superset x5:
Incline DB Press/Incline Fly x10@14kg

[_bryan_]

Today:

Bench 2x5, then Amrap set of 7.
Squats 2x5, Amrap of 11.
BB rows 3x8
Glute ham raise 3x10

Burpee challenge to finish, today was 3 sets of 15, aim to get a set in under 45secs, rest 1min between sets. The goal is 100 burpees in 5mins.

[Johnny]

Military Press 2x15@20, 2x10@40kg, 1x10@50kg, 2x5@60kg, 2x3@70kg
Barbell Shrugs 5x12@80kg
Superset:
EZ Bar Upright Rows 5x10@40kg
Front Raises 5x12@14kg

Really pleased with my progress on the Military Press over the last few weeks, feeling strong.

[didelydoo]

_bryan_ said:

Watched the vid before you'd posted here, thought "ok fairly average", then I came here and read the "weight per hand" bit, so double the weight I'd originally thought, respect, I've got such a long way to go lol!

Cheers

Tonight>

Strict:
5x 60kg
2x 80kg
1x 90,100,105kg PB
Whoop! ( https://www.youtube.com/watch?v=uqjc0NtVfuQ )


Smith seated strict:
5x 60,60,80kg
3x 90kg
10x 60kg

Delts- front/side/rear stuff.

Great session, not had a PB for a while!

[CarbonViper]

Figured I should get in on this

Shoulder press x3
Double cable rear delts x3
Cable side raises x3
Cable front raise x3
Cable upright row x3
Cable shrugs x3
Barbell shrugs x3

6 min jog
3 min walking 1 min sprinting intervals x 4

End result absolutely shattered!

[TheBALDpuma]

Day before yesteday saw...

DLs
3 x 3 at 215kg

Bench
5 x 1 at 140kg

And some other stuff

Today...

Squat
5 x 2 at 180kg

OH press
5 x 1 at 85kg

Chins
3 x 3 at 40kg

Core stuff.

[Halb]

TheBALDpuma said:

3 x 3 at 215kg
Bench
5 x 1 at 140kg
Squat
5 x 2 at 180kg
OH press
5 x 1 at 85kg
Chins
3 x 3 at 40kg
Core stuff.

Strong stuff. What are your warm-ups/rest periods?

[TheBALDpuma]

Halb said:

TheBALDpuma said:

3 x 3 at 215kg
Bench
5 x 1 at 140kg
Squat
5 x 2 at 180kg
OH press
5 x 1 at 85kg
Chins
3 x 3 at 40kg
Core stuff.

Strong stuff. What are your warm-ups/rest periods?

Thanks

My squat is lagging behind my DL a little as it took longer to be able to do them after a knee injury, but still pretty happy where it's at.

I always start with a 1000m row. Physically warms me up and just gets me feeling ready. Then I'll work up to the work sets similarly for most of the above. SO an example, DLs...
1 x 10 empty bar squats
1 x 10 @ 70kg
1 x 10 @ 120kg
1 x 3 @ 170kg

Then into my worksets. I used to do more, but now don't want to over fatigue by doing too much as a warm up. Rest perioids in the warm ups are just whatever feels right. In the work sets I try to stick to 2 mins, but will sometimes go over particularly on 3s as it takes more out of me. I'm not too strict to be honest though.

[Johnny]

6x15 Bodyweight Dips
5x10 DB French Press EZ Bar @40kg
6x10 Overhead Rope Ext. @27.5kg
Tricep Rope Pushdown 5x10@30kg
EZ Bar Narrow - 50x2.5kg
Superset x4
Preacher Curl 8@30kg
Hammer Curls 10@16kg

[didelydoo]

Tonight>

squat:
3x 60,100,140kg
1x 180,220kg
wraps on:
1x 240,260,280kg ( https://www.youtube.com/watch?v=cr2bkN8ZQC0 )


Ham curls + Leg ext to finish.

will add 5kg a week, aiming for 305kg.

[_bryan_]

^^^^Crazy squatting as always dd.

Today:

Strict Press 2x5, 1x9
Deadlift 4x5 ramping weights, 1x9
Weighted pull-ups 3x8
Tricep Pushdown 3x15
Leg Raises 3x10

[JKING]

Back Squats
Bar x 20
60kg x 10
100kg x 5
140kg x 3
160kg x 1
170kg x 1
180kg x 1
190kg x 2 PB
170kg x 2, 2, 2

Conventional Deadlift
70kg x 5
110kg x 5
150kg x 3
180kg x 1
200kg x 1
220kg x 1
230kg x 1 =PB
190kg x 5, 5, 5

Leg Extensions ss Lying Leg Curls
20kg/side x 20 ss 15kg/side x 15
20kg/side x 18 ss 15kg/side x 12
20kg/side x 18 ss 15kg/side x 10
20kg/side x 16 ss 10kg/side x 15

[didelydoo]

Early session>

Viking Press (plate weight):
5x 40,80,100kg
2x 120kg
1x 130kg
2x 120,100kg
Never done this before, set up means I can't get much legs into it as it hits the stand if I dip down too far.

Bench (CG):
3x 60,80kg
1x 100,120,130,140,152.5kg PB (Thought my previous PB was 155kg, but checked and it was actually 150)
Not bad, more there fresh and with a hand off.

Not a bad session.

[Johnny]

Bench 10x10@60kg
Incline Bench 5x10@60kg
Decline Bench 5x10@40kg
Superset x5:
Press Pullover@14kg/DB Press@14kg/Push Ups x10 (failing about 5...)

[JKING]

Session from earlier on today
Flat Barbell Press
Bar x 20
60kg x 10
100kg x 5, 5, 5, 3, 3, 3

Inc Dumbbell Press
35kg/side x 12, 10, 6
30kg/side x 10

Machine Flye
49.5kg x 15, 12
40.5kg x 15, 12

Close Grip Pulldown
49kg x 12
77kg x 10
105kg x 5, 5, 5
98kg x 5, 5

Wide Hammer Grip Pulldown
77kg x 10, 10
70kg x 12, 12

Rope Stiff Arm Pulldown
28kg x 15
24.5kg x 15
21kg x 15, 12