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

[Animal]

Animal said:

This morning was a circuit session:

Kettlebell push press (2x12kg kettlebells)
Barbell deadlift (60kg)
Pushup
12 reps of each for 12 rounds

The first time I tried it was in January and I managed 5 rounds in 20 minutes before being completely exhausted. A couple of days later I made it to 7 rounds. Today was the first time I managed the full 12, and in 28 mins too. I'm getting much fitter which is going to come in very handy when I move on to the strength and size sections of my plan.

I've got another workout at lunch, which will be ski-erg intervals.

Update: when I got home I realised that the prescribed workout is thrusters, not just push-press, so my time above doesn't stand. I've just come back from doing it again and finished in 33 mins. Slightly outside the 30-min standard but I'm pleased with it.

[ORD]

Animal said:

Update: when I got home I realised that the prescribed workout is thrusters, not just push-press, so my time above doesn't stand. I've just come back from doing it again and finished in 33 mins. Slightly outside the 30-min standard but I'm pleased with it.

12 rounds sounds like absolute murder, to be honest. Resting 1 minute or so between rounds, I guess?

[awlp16]

Just starting to get back in to my weights after a year or so of being lazy and training every now and again.

Going back to basics with the Arnold Blueprint to Mass. Having a week of only doing 3 days instead of the six, as you know, when starting again it's that week of pain!

Stocked up on good food and supplements. One thing I've always been good with is nutrition, plenty of decent quality fresh food, just taking BSN True Mass after training along with creatine beforehand, with casein at night-time and some multivitamins.

Have just done my first leg session in a while, not looking forward to the next few days...

[Animal]

ORD said:

12 rounds sounds like absolute murder, to be honest. Resting 1 minute or so between rounds, I guess?

No idea! The first six rounds were done with a brief rest after every second round. Thereafter, it was a case of picking myself up off the floor frequently and getting on with it. I'm very pleased I managed to finish, because after 4 rounds I was ready to quit.

[Halb]

Animal said:

No idea! The first six rounds were done with a brief rest after every second round. Thereafter, it was a case of picking myself up off the floor frequently and getting on with it. I'm very pleased I managed to finish, because after 4 rounds I was ready to quit.

Only way to be, you have a similar work ethic to me.
Try these.
4 – Elimination Circuit With Climbing Reps
from
https://www.t-nation.com/training/the-7-best-worko...
and
My 'Hulk' circuit
from
https://www.t-nation.com/training/lose-fat-stay-st...
I did the Hulk today

Strength Circuit

Dumbbell Push Press 30
Pendlay Row 25
Barbell Lunges 30
Weighted Pull-Up 20

1 minute Alternate Leg Squat Thrusts
1 minute KB Swings

Deadlift 20
DB Bench Press 35
High Pull 30
Front Squat 35
74 mins
got a bit light-headed on my third or fourth deadlift set,maybe the heat, increased my rests from 30 secs to 1 min as a safety measure from then on.

[ORD]

That Hulk workout is brutal. I may try it.

The weights must be damn high given the rep ranges. As I understand the article, where the total reps required is 20, you should be using a 5RM or 6RM and so getting 4-5 reps each circuit. It must annihilate your CNS to go from one very heavy lift to another like that.

[Burwood]

smiffy180 said:

Anyone else suffering from excessive sweat today?
Made a nice lovely patch earlier.....

what's that between your legs. Good grief

[Halb]

ORD said:

That Hulk workout is brutal. I may try it.

The weights must be damn high given the rep ranges. As I understand the article, where the total reps required is 20, you should be using a 5RM or 6RM and so getting 4-5 reps each circuit. It must annihilate your CNS to go from one very heavy lift to another like that.

Yeah it frys me, so I don't do anything the following day. The light headed thing may be the heat, I hugged the squat rack today just in case, and eventually towards the end just went down on all fours between sets to get through it. I knew it was hard because the front squats went to 6 sets, so did the DB incline bench. I know I'm doing well if I get through the reps in around 5 sets, that sticks to the set parameters of the routine...but ya know, it works, I like how I look now, and I've still not gone back onto restricting my cals.

[didelydoo]

Halb said:

..... I hugged the squat rack today just in case, and eventually towards the end just went down on all fours .....I knew it was hard ...... I know I'm doing well .........but ya know, it works, I like .

Halb, at the gym earlier, getting hot and bothered

[Halb]

I'm a very popular boy

[Granfondo]

60km cycle with 2200ft climbing.

[didelydoo]

First day at the gym for a wee bit....

Bench: 140kg x12 (last 2 rest paused) drop into 100kg then 60kg
Standing strict: 80kg x 10
Skull crushers: 50kg x 15 drop into 30 x 15
Rack pulls: 220kg x 10
Chins: +20kg x 10, wide BW to failure

That was that.

Decent start TBH, pretty much where I left of at the end of my last training cycle 1.5 weeks ago, so hope to be rep PB'ing through out this one too, with some decent singles at the end, all going well. A few exercises have been dropped & replaced, mostly for variation to avoid stagnating. Bit more focus on volume for my legs, as they're lagging, so 20 reppers and other horrible stuff to bring them up.

[chris watton]

Another extremely hot day in a very hot garage, even with two large fans blowing.

I had every intention of doing Pull Ups, as I see Pull Downs as a secondary, lesser choice, but I tried to do a couple of Pull Ups, and it was so hot at the top, near the roof of the garage, it was too unbearable to continue, making my head pound.

Back Extensions - 2x20

Leg Press - 5x12-8 reps

Bench press - 5x12-6 reps - not as good as Monday, but I never am after doing PB's - clearly, 48 hours isn't quite enough time to fully recover to try and do another reps PB..

Power Clean - 8x5-2 reps
Standing strict BB O/H Press - 4x12-8 reps
BB Shoulder Shrug - 4x20-12 reps

Rack Pull - 4x10,8,6 & 4 reps
SLDL - 4x10,8,6 & 4 reps

T-Bar Row - 4x12-8 reps
Lat Pull Down (after abandoning Pull Ups) - 4x12-8 reps (bar behind neck)
Seated Pulley Row - 4x16-12 reps

Probably did a little too much, and will regret that later...

[didelydoo]

chris watton said:

I had every intention of doing Pull Ups, as I see Pull Downs as a secondary, lesser choice, but I tried to do a couple of Pull Ups, and it was so hot at the top, near the roof of the garage, it was too unbearable to continue, making my head pound.

pro-tip: If you do your pullups upside down, your head gets closer to the floor, cooling it down.

[chris watton]

didelydoo said:

pro-tip: If you do your pullups upside down, your head gets closer to the floor, cooling it down.

For a moment, I thought you were serious!

[didelydoo]

[TheJimi]

chris watton said:

didelydoo said:

pro-tip: If you do your pullups upside down, your head gets closer to the floor, cooling it down.

For a moment, I thought you were serious!

I used to do inverted pullups. So basically jump up, grab a set of neutral bars, flip myself upside down, and then do "chins"

Keeping yourself tight and straight while doing it - good workout!

[Burwood]

Back and biceps today combined with a sauna. I think Smithy was in the gym. Some guy sweating bucks all over the shop. Lots of pull downs, rowing (seating, bent over). My back has never been great due to lack of deads but it's coming on. Anyone else a big bloated in the heat. Not sure if water retention or vessels coming to surface to cool off.

[Animal]

Lunchtime today:

Kettlebell push-press x 10 (started with 2x12kg and moved up to 2x16kg)
2-min row (minimum 500m
2 mins rest
x 3
24kg goblet squat x 10
2-min row (minimum 500m
2 mins rest
x 3
I'm not sure why (maybe a combination of heat and hay fever), but I'm frequently feeling as though I'm not getting enough oxygen, despite breathing deeply.

[chris watton]

Burwood said:

Back and biceps today combined with a sauna. I think Smithy was in the gym. Some guy sweating bucks all over the shop. Lots of pull downs, rowing (seating, bent over). My back has never been great due to lack of deads but it's coming on. Anyone else a big bloated in the heat. Not sure if water retention or vessels coming to surface to cool off.

Yes, I feel a bloated from all the water I have been drinking. My wife bought me some small bottle of 'Zero Calorie' Lucozade, and I think that helped slightly when training (not really into these high sugar sports drinks..)

regarding Deads, my only regret with them is that I wish I had started doing these from day one, instead of waiting a whole year before trying them - always feel I am playing catch up compared to the rest of my lifts. What I do know is that when I do 4 or 5 reps of my near maximum (90%), I can really feel it in my traps and lats days afterwards. But they are very exhausting and take 100% focus, for me at least. I am sure my traps and lats have become noticeably larger at least in part to these heavy Deadlifts, even though they're usually done two weeks apart.