What training are you doing/have you done today? Vol.2
Discussion
ORD said:
I have been focussing on upper back work for a 3 weeks, as follows:
Monday: Deadlifts plus horizontal pulls (e.g. dead stop BORs, dumbbell rows, t-bar rows - sticking to 10 reps or so per set)
Wednesday: Easy vertical pulls (e.g. 5-10 sets of chins/pull ups but miles off failure) and easy horizontal pulls (light machine work or dumbbell rows of around 10 reps but easy)
Friday: Hard vertical pulls (3 or 4 sets of chins / pull ups closer to failure) and lat pull downs (10-12 rep sets to the point of minor technique breakdown but not failure really).
Should I stick with this (it seems to be working) or add some heavier work other than the deadlifts? It is all pretty light stuff.
Maybe I could add weight to my chins/pulls - e.g. doing 3-5 x 5 with a 6RM weight instead of my higher rep day (where I get 10, 10, 8, 8 reps typically). Maybe I could do some 5 rep sets of dead stop BORs or T-bar rows (I am not really a fan of heavy dumbbell rows because they dont seem to suit my shoulders - tend to pull it out of alignment before they get terribly heavy).
If it's working, stick with it IME.Monday: Deadlifts plus horizontal pulls (e.g. dead stop BORs, dumbbell rows, t-bar rows - sticking to 10 reps or so per set)
Wednesday: Easy vertical pulls (e.g. 5-10 sets of chins/pull ups but miles off failure) and easy horizontal pulls (light machine work or dumbbell rows of around 10 reps but easy)
Friday: Hard vertical pulls (3 or 4 sets of chins / pull ups closer to failure) and lat pull downs (10-12 rep sets to the point of minor technique breakdown but not failure really).
Should I stick with this (it seems to be working) or add some heavier work other than the deadlifts? It is all pretty light stuff.
Maybe I could add weight to my chins/pulls - e.g. doing 3-5 x 5 with a 6RM weight instead of my higher rep day (where I get 10, 10, 8, 8 reps typically). Maybe I could do some 5 rep sets of dead stop BORs or T-bar rows (I am not really a fan of heavy dumbbell rows because they dont seem to suit my shoulders - tend to pull it out of alignment before they get terribly heavy).
My current preference would be to go heavy as possible for 8-10 in one vertical and one horizontal movement in one session, then do it again later in the week, though not the next session. Add weight as you progress. Intensity builds density.
Keep it simple- say rack pulls and chins (weighted if possible) one session, then BB rows and Heavy CG pull downs later in the week, then repeat- log weights and reps, and do more reps or weight the next time. Pick a weight that you maintain decent form, but fail around 10 reps. Rest/pause, or drop sets can be added if required.
This is basically my current training, and it's something I wish I'd done a long time ago.
Strength Circuit
Dumbbell Push Press 30Pendlay Row 25
Barbell Lunges 30
Pull-Up 20
1 minute Alternate Leg Squat Thrusts
1 minute KB Swings
Deadlift 20
DB Bench Press 35
Front Squat 35
High Pull 30
didelydoo said:
If it's working, stick with it IME.
My current preference would be to go heavy as possible for 8-10 in one vertical and one horizontal movement in one session, then do it again later in the week, though not the next session. Add weight as you progress. Intensity builds density.
Keep it simple- say rack pulls and chins (weighted if possible) one session, then BB rows and Heavy CG pull downs later in the week, then repeat- log weights and reps, and do more reps or weight the next time. Pick a weight that you maintain decent form, but fail around 10 reps. Rest/pause, or drop sets can be added if required.
This is basically my current training, and it's something I wish I'd done a long time ago.
Thank you, DD. Very helpful. I think I'll switch to that in a few weeks once I get bored. Deadlifts and weighted pulls ups would kill me so maybe split those two hardest exercises and pair them with easier ones (BOR and lat pull down).My current preference would be to go heavy as possible for 8-10 in one vertical and one horizontal movement in one session, then do it again later in the week, though not the next session. Add weight as you progress. Intensity builds density.
Keep it simple- say rack pulls and chins (weighted if possible) one session, then BB rows and Heavy CG pull downs later in the week, then repeat- log weights and reps, and do more reps or weight the next time. Pick a weight that you maintain decent form, but fail around 10 reps. Rest/pause, or drop sets can be added if required.
This is basically my current training, and it's something I wish I'd done a long time ago.
Workout last night:
Bench:
Really long warm up and then -
100kg x 5 with pauses (pleased with that - best pressing lift since my injury and no flare up)
90kg cluster 3,3,3,2,2,1
All S/S with 5 pull ups
Tricep rope press down: 20kg x 15 (pretty sure that's more than I've done before)
Face pulls & conditioning circuit to finish.
Bench:
Really long warm up and then -
100kg x 5 with pauses (pleased with that - best pressing lift since my injury and no flare up)
90kg cluster 3,3,3,2,2,1
All S/S with 5 pull ups
Tricep rope press down: 20kg x 15 (pretty sure that's more than I've done before)
Face pulls & conditioning circuit to finish.
ORD said:
didelydoo said:
If it's working, stick with it IME.
My current preference would be to go heavy as possible for 8-10 in one vertical and one horizontal movement in one session, then do it again later in the week, though not the next session. Add weight as you progress. Intensity builds density.
Keep it simple- say rack pulls and chins (weighted if possible) one session, then BB rows and Heavy CG pull downs later in the week, then repeat- log weights and reps, and do more reps or weight the next time. Pick a weight that you maintain decent form, but fail around 10 reps. Rest/pause, or drop sets can be added if required.
This is basically my current training, and it's something I wish I'd done a long time ago.
Thank you, DD. Very helpful. I think I'll switch to that in a few weeks once I get bored. Deadlifts and weighted pulls ups would kill me so maybe split those two hardest exercises and pair them with easier ones (BOR and lat pull down).My current preference would be to go heavy as possible for 8-10 in one vertical and one horizontal movement in one session, then do it again later in the week, though not the next session. Add weight as you progress. Intensity builds density.
Keep it simple- say rack pulls and chins (weighted if possible) one session, then BB rows and Heavy CG pull downs later in the week, then repeat- log weights and reps, and do more reps or weight the next time. Pick a weight that you maintain decent form, but fail around 10 reps. Rest/pause, or drop sets can be added if required.
This is basically my current training, and it's something I wish I'd done a long time ago.
Tend to do the deads or racks first, then switch over to the weighted pulls/chins.
getting into the gym for the first time in a couple of months. feel so much weaker then before. Even when I'm cycling (and going up hills) I feel weaker. I'm not sure what it was but when I was doing squats today I was getting a strange puffy sensation around my knees. It didn't hurt or anything, but was a noticable feeling.
Another tough week of training - Monday recovery ride, Tuesday a pretty frantic 40 hilly km on the bike, yesterday another recovery ride then straight to the gym for a rare mid-week excursion. Stupendous pump - short and sharp. Tonight 46 hilly km on the bike, then 20 mins of near non-stop pull ups. Results of the daily grind below.
https://www.instagram.com/p/BVXytGQhCMt/?taken-by=...
Driving to Le Mans tomorrow so no training for me for two or three days, which is some sort of record for a couple of years.
https://www.instagram.com/p/BVXytGQhCMt/?taken-by=...
Driving to Le Mans tomorrow so no training for me for two or three days, which is some sort of record for a couple of years.
Burwood said:
Yep.
Thank you 
I figured out that tensing the abs held the lats back, a wee vacuum with the chest up let me flare them out- much wider look, though it'll look much better when i'm properly lean. My rib cage shape isn't that suited to full vacuums I don't think, but little ones can help out loads on some poses. Guess that it's good that an old dog is still picking up new tricks and tips all the time!
( www.instagram.com/p/BVY-PnGDi_X )
Everyone's doing great!
Today (had to keep garage door closed as plasterer is doing our kitchen, and no power, so no fan, and quite hot!)
Back Extensions - 2x20
Squats - 6x12-8 reps
Bench Press - 2x12 with 65/85kg, 1x9 with 115kg (and a failed 10th rep, I tried, thank God for spotter bars..), 1x6 with 120 and 1x4 with 125kg. A little better than Wednesday's efforts.
Deadlift - 4x5-1 rep
SLDL -4x10/8/6 and 4 reps
BB BOR - 4x12-8 reps
Lat Pull Downs (for a change) - 4x12-8 reps
Seated Pulley Row - 4x16-12 reps
BB Clean and Press - 5x5
Today (had to keep garage door closed as plasterer is doing our kitchen, and no power, so no fan, and quite hot!)
Back Extensions - 2x20
Squats - 6x12-8 reps
Bench Press - 2x12 with 65/85kg, 1x9 with 115kg (and a failed 10th rep, I tried, thank God for spotter bars..), 1x6 with 120 and 1x4 with 125kg. A little better than Wednesday's efforts.
Deadlift - 4x5-1 rep
SLDL -4x10/8/6 and 4 reps
BB BOR - 4x12-8 reps
Lat Pull Downs (for a change) - 4x12-8 reps
Seated Pulley Row - 4x16-12 reps
BB Clean and Press - 5x5
ORD said:
6 reps at 120kg is strong work, Chris!
Thanks ORD I am finding that when doing sets at or near the limit, the reps can vary massively from one workout to the next. I have eaten more the last couple of days compared to the beginning of the week, and wonder if that had an effect - or possibly I still hadn't fully recovered from last weeks exertions..
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