What training are you doing/have you done today? Vol.2
Discussion
ORD said:
Great stuff from Chris. Really impressive lifts.
Thanks, ORD! 
Burwood said:
Some good weight there Chris (for an old man 
)
late 40s I recall? Are you getting stronger? -I'm not but my weight is way down from over 90kg to about 80
Cheers! I was late 40's, am now 50 since last November )late 40s I recall? Are you getting stronger? -I'm not but my weight is way down from over 90kg to about 80
Although I don't really feel 50..I am just going as far as my bod will allow, so I include both power and hypertrophy stuff in most workouts with mixed rep ranges for Squats, Bench and a few others. (Am around 74kg now, was over 94 three years' ago, lowest weight was 71kg, around this time last year)
I was disappointed today as I have managed a 170kg Squat and 140 Bench before, I wanted to see if I could beat them today, but it wasn't quite there, felt weak (slight calorie deficit may be to blame, lack of carbs perhaps). Still, there's always another day.
I want to hit 200+kg on Deadlift by Winter (best so far is 190 just before Xmas, which took a while to recover from), I would be happy with that.
Burwood said:
Great stuff on 74 kg Chris. My lowest was 77kg and i looked a bit gaunt. Im happy at 79-80 and still quite lean. Ive toyed with the idea of going back up to 85kg and trying for a 2 X BW bench. Im not sure my old bones can hack it though I have years left before 50 (at least 3 lol)
I have years left before 50 (at least 3 lol)Your bones will be fine as long as you work up to the weight (and I am positive they're a lot thicker, stronger and healthier than most people half your age, judging from your pics), I start almost all compounds with 40kg (the bar and 2 green bumper plates) and work up and sometimes back down again. this seems to work quite well. But most of the time it's just the grind of 75-90% of my 1RM's.
I see myself as 'middling' at best, compared to some of the veteran behemoths on here!
Easy workout today:
Dreads: 5 x 5 @ 110kg
OHP: 5 x 5 @ 45kg
Each with 60 seconds rest, which does seem to make them quite a lot harder in sets 4 & 5.
To make up for that easy stuff, I did a horrible superset of curls and T-bar rows and then something god awful to finish:
20 facepulls; rest 30 seconds; 30 band pull aparts. 2 rounds of that left my rear delts screaming, which is quite good, I suppose.
Dreads: 5 x 5 @ 110kg
OHP: 5 x 5 @ 45kg
Each with 60 seconds rest, which does seem to make them quite a lot harder in sets 4 & 5.
To make up for that easy stuff, I did a horrible superset of curls and T-bar rows and then something god awful to finish:
20 facepulls; rest 30 seconds; 30 band pull aparts. 2 rounds of that left my rear delts screaming, which is quite good, I suppose.
ORD said:
Easy workout today:
Dreads: 5 x 5 @ 110kg
OHP: 5 x 5 @ 45kg
Each with 60 seconds rest, which does seem to make them quite a lot harder in sets 4 & 5.
To make up for that easy stuff, I did a horrible superset of curls and T-bar rows and then something god awful to finish:
20 facepulls; rest 30 seconds; 30 band pull aparts. 2 rounds of that left my rear delts screaming, which is quite good, I suppose.
Indeed it does, that's practically a hard circuit.Dreads: 5 x 5 @ 110kg
OHP: 5 x 5 @ 45kg
Each with 60 seconds rest, which does seem to make them quite a lot harder in sets 4 & 5.
To make up for that easy stuff, I did a horrible superset of curls and T-bar rows and then something god awful to finish:
20 facepulls; rest 30 seconds; 30 band pull aparts. 2 rounds of that left my rear delts screaming, which is quite good, I suppose.
Halb said:
Indeed it does, that's practically a hard circuit.
In my crazy moments, I have considered doing the 5 x 5 lifts as a superset, but that would leave only around 30 seconds rest (maintaining 60 seconds between the sets of each). When I start doing 5 x 5 instead of 5/3/1, I think I'll keep the rest periods pretty short (maybe 90 seconds to allow me to keep the weight a bit higher - 60 seconds does eat into strength quite badly).
didelydoo said:
For me>
Incline Dbs: 60kg x 4, 50's x 13
Seated strict BB: 70kg x 11
CG bench: 110kg x 12
Pull downs: lots
BOR: 140kg x 20
Happy with that. Never managed the 60kg DBs before, progress is being made.
Hi Didley,Incline Dbs: 60kg x 4, 50's x 13
Seated strict BB: 70kg x 11
CG bench: 110kg x 12
Pull downs: lots
BOR: 140kg x 20
Happy with that. Never managed the 60kg DBs before, progress is being made.
Somewhat confused here!
Incline Dbs? [don't be silly's]?
Seated strict BB? [booby bench]?
CG Bench? [clearly gone]?
Pull downs: lots [sale items]?
BOR? [Best on rack]?
Keep up the good work.
Mark.
Nice DB BP's, Didely!
Today, no pressing, my shoulders didn't feel 100% so missed out BP and O/H press, mostly pulling today..
Back Extensions - 2x20
Squats - 4x12-8 reps and 4x5-2 reps
Power Clean - 8x2 reps
High Pulls - 5x10-4 reps
Wide grip Pull Ups (BW+15kg, neck to bar) - 5x5
BB BOR - 4x12-8 reps
Seated Pulley Row - 4x14-9 reps
Weighted Back Extensions - 3x20-14 reps
Triceps Rope Push Downs - 4x12-8 reps
Face Pulls - 4x12-9 reps
Pulley Preacher Curls - 4x12-8 reps
Today, no pressing, my shoulders didn't feel 100% so missed out BP and O/H press, mostly pulling today..
Back Extensions - 2x20
Squats - 4x12-8 reps and 4x5-2 reps
Power Clean - 8x2 reps
High Pulls - 5x10-4 reps
Wide grip Pull Ups (BW+15kg, neck to bar) - 5x5
BB BOR - 4x12-8 reps
Seated Pulley Row - 4x14-9 reps
Weighted Back Extensions - 3x20-14 reps
Triceps Rope Push Downs - 4x12-8 reps
Face Pulls - 4x12-9 reps
Pulley Preacher Curls - 4x12-8 reps
markbe said:
Hi Didley,
Somewhat confused here!
Incline Dbs? [don't be silly's]? - Incline Dumbbell Bench Press
Seated strict BB? [booby bench]? Seated Barbell overhead Press (? I think)
CG Bench? [clearly gone]? Close Grip bench Press (for triceps)
Pull downs: lots [sale items]? When using an overhead Pulley machine
BOR? [Best on rack]? Bent Over Row
Keep up the good work.
Mark.
Somewhat confused here!
Incline Dbs? [don't be silly's]? - Incline Dumbbell Bench Press
Seated strict BB? [booby bench]? Seated Barbell overhead Press (? I think)
CG Bench? [clearly gone]? Close Grip bench Press (for triceps)
Pull downs: lots [sale items]? When using an overhead Pulley machine
BOR? [Best on rack]? Bent Over Row
Keep up the good work.
Mark.
Another easy 5 x 5 today, which was bloody hard work because I'm unwell (just a bug). Legs wobbling in the squats and sweating like I was running in the desert.
Squats: 5 x 5 @ 95 kg
Bench: 5 x 5 @ 80 kg
Tricep pulldowns; chins (could barely manage sets of 5 which normally I use to 'grease the groove' for actual chin up workouts!). Wish I could do wide arm pull ups like Chris, but they murder my shoulders - just not right for my body at all.
Squats: 5 x 5 @ 95 kg
Bench: 5 x 5 @ 80 kg
Tricep pulldowns; chins (could barely manage sets of 5 which normally I use to 'grease the groove' for actual chin up workouts!). Wish I could do wide arm pull ups like Chris, but they murder my shoulders - just not right for my body at all.
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