What training are you doing/have you done today? Vol.2
Discussion
ORD said:
Great stuff, Chris. Impressive on the bench and clean and press.
What's the consensus around here on push presses? I am thinking about replacing the strict OHP with push presses for a month or two to see what happens. I like the idea of a bit more explosive work and getting the upper and lower body in sync.
Thanks! Although my body's in total shock right now.. What's the consensus around here on push presses? I am thinking about replacing the strict OHP with push presses for a month or two to see what happens. I like the idea of a bit more explosive work and getting the upper and lower body in sync.
I had meant to do some arm isolation stuff after the main exercises but TBH, I was too tired to do anything else. With hindsight, that was more than enough anyway..Do both strict and push press. Start with strict and then after do a few push press sets. I find that I can push press more if I clean it first, as it must fire up more muscles.
ORD said:
Thanks.
I like OHP but find the AMRAP sets wipe me out in terms of recovery.
I think I'll do a slightly less demanding final set of OHP and then 2 or 3 sets of push presses at 110-120% of my OHP max.
I'd do it before strict TBH- you'll need all your strength to lock it out, it'll be pretty hard it not fresh. An alternative is to strict to failure, then carry on, but pushing. I prefer to do one or the other, as they'll impact on each other, but I usually go to failure on everything.I like OHP but find the AMRAP sets wipe me out in terms of recovery.
I think I'll do a slightly less demanding final set of OHP and then 2 or 3 sets of push presses at 110-120% of my OHP max.
didelydoo said:
I'd do it before strict TBH- you'll need all your strength to lock it out, it'll be pretty hard it not fresh. An alternative is to strict to failure, then carry on, but pushing. I prefer to do one or the other, as they'll impact on each other, but I usually go to failure on everything.
To me, that's like having dessert before my main course, as I love push presses! I have always done mine after strict press because I followed one of Arnolds routines last year. On arm and shoulder days, the shoulder stuff was:
BB C&P
Low Pulley Lat raises
Heavy upright Rows
And then Push Press (3 x 8/6/3 reps)
I was always too tired (or my shoulders were) by the time I got to the push press, so I ended up including them after doing the C&P, so I did clean and push press instead.
Fantastic session with a mate tonight.
Wasn't sure how I'd feel having not trained chestbfor 2 weeks but I felt great. 100kg felt nice. Minimal rest on the cable inclines finished us.
Bench
3x10@60
1x8@80
6x3@100kg
Chest Press Machine
5x10@80kg
Incline Bench
5x10@60kg
Cable Incline Flys
5x10@12.5kg/side
ETA - sitting at 93kg/205lbs
Wasn't sure how I'd feel having not trained chestbfor 2 weeks but I felt great. 100kg felt nice. Minimal rest on the cable inclines finished us.
Bench
3x10@60
1x8@80
6x3@100kg
Chest Press Machine
5x10@80kg
Incline Bench
5x10@60kg
Cable Incline Flys
5x10@12.5kg/side
ETA - sitting at 93kg/205lbs
Edited by Johnny on Monday 15th May 22:32
ORD said:
... there are some exercises on which I can keep going when it's uncomfortable and very tough (squats, isolation work, deadlifts) and others where it goes from fairly easy to impossible very quickly (bench press, pull ups). On the latter kind, I only get 1 hard rep before I hit failure. On the former, I can do several reps more after it feels marginal whether or not I can make the lift. Is it just mental? Is it because on some exercises you can cheat more / shift emphasis onto other muscles so work around l the weak link?
If you're lifting heavy enough for the given bodypart you should fail more 'totally' on the larger muscle groups as you lift heavier per se, so less margin for recovery, although cheating is possible. Smaller muscle groups, like triceps/calves etc use lighter weights and generally have more fast twitch fibres so you should be able to knock out some extra reps with greater ease. Smaller muscle groups can take higher reps for hypertrophy/strength and this can cause lactic acid build up. Although painful, it's also a fuel... .didelydoo said:
I think I may try a 100m sprint on the concept 2 tomorrow morning- never done it before, so what would be a good time? 15/16 seconds? Also, what do you put the dampener at, just set it to 5 or whack it to 10?
No idea on damper in theory, but I would put it at 10. I find that much easier to pull fast.I think I could pull 100 metres in around 18 seconds and am short and light compared to you, so you should go for 15 or 16. Bear in mind the World Record is something like 12 seconds.
This morning>
100m row sprint:
attempt 1- foot came out of the thing
attempt 2- fell off with 25m left
attempt 3- 17.1 sec, legs were shot so mostly back this attempt
Middle attempt was the fastest, but bum lifted and I went back without the seat, then fell off.... 16.x should be no problem with a bit of practice.
Proper stuff>
Preacher Curl: 70kg x 3, 67.5kg x 7
Hammer curl: 30's x 14
Calf press: 240
GHR: against 2 red bands: 8
Squat: 205kg x 10 www.instagram.com/p/BULuJCpDpDv
Done. The rowing had a knock on against recovery for the rest of the session..... next time i'll do it on a non training day.
100m row sprint:
attempt 1- foot came out of the thing
attempt 2- fell off with 25m left
attempt 3- 17.1 sec, legs were shot so mostly back this attempt
Middle attempt was the fastest, but bum lifted and I went back without the seat, then fell off.... 16.x should be no problem with a bit of practice.
Proper stuff>
Preacher Curl: 70kg x 3, 67.5kg x 7
Hammer curl: 30's x 14
Calf press: 240
GHR: against 2 red bands: 8
Squat: 205kg x 10 www.instagram.com/p/BULuJCpDpDv
Done. The rowing had a knock on against recovery for the rest of the session..... next time i'll do it on a non training day.
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