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

[Burwood]

didelydoo said:

Today>

DB preacher: 30's x 10, 15's x F
Reverse BB curl: 30 x F
Calf press: 20 slow, 20 explosive
GHR, banded: 15
Squat, high bar belt & sleeves: 220kg x 9 (PB)

Good session. Only expected 5 on the squat, so chuffed with 9, though it almost killed me. Got a 'squat tan' too on account of burst blood vessels on my face, neck and shoulders...... www.instagram.com/p/BUi4c--DO3R

I wonder how much energy you burn doing that-not surprised you only do one set like that. Kick ass

[didelydoo]

Burwood said:

I wonder how much energy you burn doing that-not surprised you only do one set like that. Kick ass

Thanks

Probably not that much TBH, never checked though. One set is all I need if I do it properly, no chance I'd be able to do a second one that would be in any way productive after that! I was lucky to be able to walk back to the stands after the 9th, everything had gone to jelly and my vision had blurred up a bit.

The first 5 reps were actually a bit lopsided, with my right leg doing more of the work (due to my left glute issue) but this evened out form the 6th rep onwards, presumably because my right leg fatigued a bit and the load shifted more to the left. Pretty noticeable on play back.

[Burwood]

didelydoo said:

Burwood said:

I wonder how much energy you burn doing that-not surprised you only do one set like that. Kick ass

Thanks

Probably not that much TBH, never checked though. One set is all I need if I do it properly, no chance I'd be able to do a second one that would be in any way productive after that! I was lucky to be able to walk back to the stands after the 9th, everything had gone to jelly and my vision had blurred up a bit.

The first 5 reps were actually a bit lopsided, with my right leg doing more of the work (due to my left glute issue) but this evened out form the 6th rep onwards, presumably because my right leg fatigued a bit and the load shifted more to the left. Pretty noticeable on play back.

The 8th looked easier than Nr 7. Ive seen a few nose bleeds (woman actually) not a good look Ive got a few burst blood vessels here and there. Squat tan-never heard that before

[didelydoo]

Burwood said:

The 8th looked easier than Nr 7. Ive seen a few nose bleeds (woman actually) not a good look Ive got a few burst blood vessels here and there. Squat tan-never heard that before

Think I made up squat tan- looks like a tan until close up

I save a bit for later reps so I can explode up on the last few, not on purpose I don't think, just seem to save a bit for when I need to dig in.

[Johnny]

Yesterday:

Miltary Press 6x10@40kg
Superset:
Barbell Upright Rows 5x10@40kg/BB Front Raise 5x10@20kg
Arnolds 5x10@20kg DBs
Superset:
Smith Shrugs 5x10@100kg/Lat Raises 5x10@10kg DBs
Face Pulls 3x10@27.5kg

Felt tough after a heavy weekend and no training since

Then a lazy few miles on a bike to meet the wiff and back home to the pub.

I've just pulled the RR out of the garage for today, will head to train about 12. Not sure what yet.

[ORD]

Squats: 12 x 110kg

Close grip bench: 3 x 10 @ 80kg. Smoked my triceps.
Superset with machine rows

Cable Pec flies: 4 x 10
Superset with 3 x 8 pull ups

Flat bench: 2 x 3 @ 100kg. Nothing left!

[ORD]

Forgot to mention that I did 2 rowing sprints again - 100m each.

First was 16.8 seconds
Second was 16 seconds flat!

I felt like a 3rd might have been even faster but I wanted to save energy for my squats.

Nailed it. Now I'm going to start chasing down 15.5.

[chris watton]

Today:

Back Extensions - 2x20

Squats - 8x12-1 rep (80-165kg)
Bench Press - 5x12-2 reps (60/85 x 12 reps105kg x 11 reps, 120kg x 5 and 125kg x 2 reps)
BB Clean and Press - 6x5 reps and 4x1 up to 85kg
BB BOR - 4x12-10 reps
Reverse grip Pull Up (weighted) - 4x12-7 reps
Seated Pulley row - 4x12 reps

EZ Triceps bar Extensions (seated) - 4x12-9 reps
Low Pulley Preacher Curl - 4x12-8 reps
Dips - 3x25-18 reps
Incline DB Curls - 3x12-8 reps

[ORD]

Great work on the bench, Chris. High reps above 100kg is a rare thing for normal size folk.

[chris watton]

ORD said:

Great work on the bench, Chris. High reps above 100kg is a rare thing for normal size folk.

Thanks!

Am trying a different tack to increase Bench, as I have been stuck at 135 for a while, even though I have managed 140 - beginning to think that was a fluke, as I have only done it once. Going heavy with 8-10 reps or more may be more beneficial than constant heavier, lower rep weights.

[didelydoo]

chris watton said:

Thanks!

Am trying a different tack to increase Bench, as I have been stuck at 135 for a while, even though I have managed 140 - beginning to think that was a fluke, as I have only done it once. Going heavy with 8-10 reps or more may be more beneficial than constant heavier, lower rep weights.

Good work Chris.

I've had good progress aiming to fail at 8-10, rack and take 15 deep breaths, try for 2-3 more reps, rack for 15 breaths, then 1-2 more reps. Aiming for 15 all together, then up the weight next time if you get 15. Rest pause stuff, best strength builder I've come across TBH. (Works best for pressing, not recommended for squats/Deads though)

[chris watton]

didelydoo said:

Good work Chris.

I've had good progress aiming to fail at 8-10, rack and take 15 deep breaths, try for 2-3 more reps, rack for 15 breaths, then 1-2 more reps. Aiming for 15 all together, then up the weight next time if you get 15. Rest pause stuff, best strength builder I've come across TBH. (Works best for pressing, not recommended for squats/Deads though)

Cheers, I shall try the rest pause method the next time. I feel I need to work up to at least 10 reps with 120, that's the aim - I know there's a world of difference to doing 5 and going for 10 reps with the same weight..

Wouldn't do that on DL's, strictly once a fortnight right now, as that's how long it takes me to fully recover when going heavy for reps - this is the only exercise I won't risk pushing the limit too often..

[ORD]

Heavy weights for lots of reps is the key for both strength and hypertrophy, ultimately. The best strength programmes seem to involve high rep sets (5/3/1 being an obvious example but also nuts stuff like DD's programme) as well as training at or around 90% of 1RM.

It's quite a shock to the system to see how many reps you can actually get at 80%

[ORD]

I've finally discovered and used my lats - they are still sore from my Friday workout (concentrating like hell on taking my arms and shoulders out of rows and pull ups). This should unlock some progress in all pulling exercises, including deadlifts, I hope.

I'm taking a month or so off deadlifts to mix things up with other hip and lower back exercises. To be honest, nothing else seems to work my lower back well without making it ache. I get almost no lower back ache from deadlifts (but I do from high rep squats). I'll do some Romanian deadlifts tomorrow to see how it feels.

In a way, it's good to know how many weak links I have (chest is also weak relative to triceps, I think) because it offers the chance to make good progress.

Any suggestions for a good set / rep scheme for lat pull downs? I find that I need to use quite low resistance or I lose the ability to feel it in my lats.

[didelydoo]

For me today>

Bench: 140kg x 10, + 2 rest pause PB
Dips: +70kg x 10
Strict BB: 85kg x 10
Romanian deads: 200kg x 10
Chins: +20kg x 10

That was that. Been pushing to get 140kg for 10 on the bench for ages now, so chuffed to finally do it! Failed the 11th rep, but then did 2 more after some deep breaths ( www.instagram.com/p/BUqnaskDY-d )
Deads felt heavy for the glute, so didn't push it.

Good but not great overall.

[chris watton]

didelydoo said:

For me today>

Bench: 140kg x 10, + 2 rest pause PB
Dips: +70kg x 10
Strict BB: 85kg x 10
Romanian deads: 200kg x 10
Chins: +20kg x 10

That was that. Been pushing to get 140kg for 10 on the bench for ages now, so chuffed to finally do it! Failed the 11th rep, but then did 2 more after some deep breaths ( www.instagram.com/p/BUqnaskDY-d )
Deads felt heavy for the glute, so didn't push it.

Good but not great overall.

Well done on the 140kg for 10 on Bench!

Today:

Back Extensions - 1x20

Squats - 6x12-5 reps (didn't click at all with these today)

Bench Press - 3x12 with 60, 85 and 105kg, 1x5 with 120 and 1x3 with 125kg - quite pleased with that. (Although I forgot what Didely told me to do regarding pause reps, dammit)

Power Clean - 8x5-2 reps
High Pulls - 5x10-4 reps

Wide Grip Pull Ups - 4x12-8 reps
T-Bar Rows - 4x12-8 reps
Seated Pulley Rows (wide grip) - 4x12-10 reps

Weighted Dips - 4x12-10 reps
Cable Preacher Curls - 4x12-8 reps

[Granfondo]

85km fast solo cycle!

[Halb]

Nice lil 10k, and by nice I mean not nice, got massive calf cramp at 7k, wearing a 15lb belt probably helped.

[ORD]

A very long workout by my standards - over an hour. It was great having time to do more.

Squats:
8 x 120kg (had reps left in the tank so pleased with that)
3 x 5 @ 100kg

DB OHP:
5 x 18, 22, 24kg
7 x 26kg

DB row: 3 x 8 @ 30kg (light but working on technique)

Cable pull throughs; curls; pull ups; face pulls

[Johnny]

Friday:

Deads

2x2@60
5x10@100
3x3@120
3x1@140kg

Stiff leg deads
3x10@60kg

Then got home and had the RR stolen, as some of you saw.

So glad it was found.

Was emotionally & physically draining.