What training are you doing/have you done today? Vol.2
Discussion
This morning:
Ab circuit -
30 sec work/30 sec rest (5 pushups in each rest period)
Sit up
Front Leaning Rest (pushup plank)
V-sit kickout
V-sit hold
Leg raise
Leg raise hold
Toes to bar
FLR
3 rounds
10x10 kettlebell curls
Lunchtime:
Ski Erg Intervals (30 sec on/30 sec off)
6 intervals
4 mins rest
6 intervals
4 mins rest
6 intervals
10x10 pushups
Ab circuit -
30 sec work/30 sec rest (5 pushups in each rest period)
Sit up
Front Leaning Rest (pushup plank)
V-sit kickout
V-sit hold
Leg raise
Leg raise hold
Toes to bar
FLR
3 rounds
10x10 kettlebell curls
Lunchtime:
Ski Erg Intervals (30 sec on/30 sec off)
6 intervals
4 mins rest
6 intervals
4 mins rest
6 intervals
10x10 pushups
t gym.today>
EZ preacher: 60kg x 11
Hammer Curl: 30's x 17
Calf press: 260 x 20, 20
GHR, banded: 9 into BW to failure
High bar Squat: 227.5kg x 4. glute pain so stopped.
Bit of a meh session. Wanted 8+ on the squat, but glute was pretty sore, so stopped- weight felt decent and was moving well though. In hindsight, I felt should have pushed on, but that would probably have been a bad idea as I yelped at the top of the last two reps...... Done now so that's that.
EZ preacher: 60kg x 11
Hammer Curl: 30's x 17
Calf press: 260 x 20, 20
GHR, banded: 9 into BW to failure
High bar Squat: 227.5kg x 4. glute pain so stopped.
Bit of a meh session. Wanted 8+ on the squat, but glute was pretty sore, so stopped- weight felt decent and was moving well though. In hindsight, I felt should have pushed on, but that would probably have been a bad idea as I yelped at the top of the last two reps...... Done now so that's that.
I may be moving to Surrey (assuming a Conservative election win - otherwise, I will rent forever), and I just found this awesome gym in Haslemere:
http://www.uniqphysique.com/
It has bloody heavy dumbbells, farmers carry racks, atlas stones and other cool strongman stuff. Would be great to have that as my local.
http://www.uniqphysique.com/
It has bloody heavy dumbbells, farmers carry racks, atlas stones and other cool strongman stuff. Would be great to have that as my local.
Well done ORD on the Squats.
Today:
Back Extensions - 1x20
Leg Press - 5x12-8 reps (3x12 and 2x8)
Bench Press - 3x12-2 reps (3x12 with 60, 85 and 107.5kg and the last two sets with 120kg of 4 and 2 reps - the third set used up most I had left in the tank and getting that 12th rep took all I had, so the following two sets suffered..)
BB Strict O/H Press - 5x8-5 reps
Deadlift - 3x5-1 warm up and 1x4 with 175kg - wanted 5 reps but it wasn't to be, again.
Pendlay Row - 5x5
Wide grip Pull Ups - 4x12-8 reps
Seated Pulley Row - 4x14-10 reps
Weighted Dips - 4x12-10 reps
Cable Preacher Curls - 4x12-8 reps
May see how I feel next week and give the Deadlifts another go to see if I can get 5 reps...
Today:
Back Extensions - 1x20
Leg Press - 5x12-8 reps (3x12 and 2x8)
Bench Press - 3x12-2 reps (3x12 with 60, 85 and 107.5kg and the last two sets with 120kg of 4 and 2 reps - the third set used up most I had left in the tank and getting that 12th rep took all I had, so the following two sets suffered..)
BB Strict O/H Press - 5x8-5 reps
Deadlift - 3x5-1 warm up and 1x4 with 175kg - wanted 5 reps but it wasn't to be, again.
Pendlay Row - 5x5
Wide grip Pull Ups - 4x12-8 reps
Seated Pulley Row - 4x14-10 reps
Weighted Dips - 4x12-10 reps
Cable Preacher Curls - 4x12-8 reps
May see how I feel next week and give the Deadlifts another go to see if I can get 5 reps...
ORD said:
107.5kg x 12 on the bench press is awesome. Are those all paused reps? I think I can 3 at that weight and bench is my strongest lift 
Cheers! No, not paused reps, just standard, down to chest so bar touches it and straight back up to lockout each rep. I do very slow reps in the first couple of sets though, just to make sure everything's working as they should...
chris watton said:
Cheers!
No, not paused reps, just standard, down to chest so bar touches it and straight back up to lockout each rep. I do very slow reps in the first couple of sets though, just to make sure everything's working as they should...
Still very impressive.No, not paused reps, just standard, down to chest so bar touches it and straight back up to lockout each rep. I do very slow reps in the first couple of sets though, just to make sure everything's working as they should...
Touch and go reps are generally seen as easier, but I am not sure the difference is huge unless there is a long pause. It would take a long pause to allow all the stretch effect to subside. Any view on that DD?
I think it makes a bigger difference on squats - some people really do get a bounce out of the whole and struggle if they have to take even a tiny pause.
ORD said:
Still very impressive.
Touch and go reps are generally seen as easier, but I am not sure the difference is huge unless there is a long pause. It would take a long pause to allow all the stretch effect to subside. Any view on that DD?
I think it makes a bigger difference on squats - some people really do get a bounce out of the whole and struggle if they have to take even a tiny pause.
Even a short pause makes quite a difference on bench IME- try touch and go vs a 1 or 2 sec pause, will probably knock 5-10kg off your 1RM. Good idea to train both, but touch and go allows a bit more volume and TUT so I mostly stick with that.Touch and go reps are generally seen as easier, but I am not sure the difference is huge unless there is a long pause. It would take a long pause to allow all the stretch effect to subside. Any view on that DD?
I think it makes a bigger difference on squats - some people really do get a bounce out of the whole and struggle if they have to take even a tiny pause.
didelydoo said:
Even a short pause makes quite a difference on bench IME- try touch and go vs a 1 or 2 sec pause, will probably knock 5-10kg off your 1RM. Good idea to train both, but touch and go allows a bit more volume and TUT so I mostly stick with that.
I would have guessed about 5-10kg, too. Notable but not night and day.I always pause reps except when going for a rep PR, where I let the pause reduce to almost nothing (still not quite touch and go).
Reasonable workout today. Upper body is still a bit dodgy after my neck injury.
Squats:
80kg x 20 + 5 more after 10 seconds rest
Bench:
5 x 105kg. Pleased with that given that my shoulders still feel a bit rough and that I've barely touched a barbell for 3 weeks.
Close grip bench:
3 x 10 @ 80kg
Pull ups: 10, 10, 8
Flies, band pull aparts
Squats:
80kg x 20 + 5 more after 10 seconds rest
Bench:
5 x 105kg. Pleased with that given that my shoulders still feel a bit rough and that I've barely touched a barbell for 3 weeks.
Close grip bench:
3 x 10 @ 80kg
Pull ups: 10, 10, 8
Flies, band pull aparts
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