What training are you doing/have you done today? Vol.2
Discussion
Today (early morning, before work):
Back Extensions - 2x20
Squats - 5x12-8 reps
Bench Press - 5x12-3 reps (2x12, 1x10 with 115kg, 1x4 with 125kg and 1x3 with 130kg)
Standing BB O/H Press - 5x12-5 reps
Power Clean - 9x6-1 rep
BB BOR (reverse grip) - 4x12-10 reps
SLDL - 3x10, 6 & 4 reps
Wide grip Pull Ups - 4x12-8 reps
Seated Pulley row - 4x16-12 reps
Back Extensions - 2x20
Squats - 5x12-8 reps
Bench Press - 5x12-3 reps (2x12, 1x10 with 115kg, 1x4 with 125kg and 1x3 with 130kg)
Standing BB O/H Press - 5x12-5 reps
Power Clean - 9x6-1 rep
BB BOR (reverse grip) - 4x12-10 reps
SLDL - 3x10, 6 & 4 reps
Wide grip Pull Ups - 4x12-8 reps
Seated Pulley row - 4x16-12 reps
This morning:
Circuit Maximus
Kettlebell thruster x 12 (2x12kg kettlebell)
Barbell deadlift x 12 (60kg)
Pushup x 12
12 rounds against the clock - I managed 34:25 this morning which is a way off my PB, but I'm so tired and finding it hard to breathe that this isn't too bad. I worked hard and I didn't quit, that's good enough for me today!
Circuit Maximus
Kettlebell thruster x 12 (2x12kg kettlebell)
Barbell deadlift x 12 (60kg)
Pushup x 12
12 rounds against the clock - I managed 34:25 this morning which is a way off my PB, but I'm so tired and finding it hard to breathe that this isn't too bad. I worked hard and I didn't quit, that's good enough for me today!
back to 4 days a week>
Incline Smith: 140kg x 5, 120kg x 5
BHN Smith: 80kg x 12
Dips: +40kg x 23
DB Row: 105kg x 10 (+3 RP)
Pull downs: stack + band RPF + drop
Good. Not done DB rows for a while, always like them though, 105kg was moving very well: www.instagram.com/p/BV1R0Nhj8Lj
Incline Smith: 140kg x 5, 120kg x 5
BHN Smith: 80kg x 12
Dips: +40kg x 23
DB Row: 105kg x 10 (+3 RP)
Pull downs: stack + band RPF + drop
Good. Not done DB rows for a while, always like them though, 105kg was moving very well: www.instagram.com/p/BV1R0Nhj8Lj
Evening/morning
Had a couple of weeks of more pub than gym.
Back on it this week (mainly because I felt like a fat
) and really enjoying it.
Deads Thursday:
12-15x10@60kg (felt that after not doing for weeks)
Legs Friday:
Squats 5x10@60kg
Press 5x10@200kg (Lazy session, not feeling it at all)
Monday:
Bench 2x10@60, 2x6@80, 2x3@90, 3x1@100kg
Incline Bench 2x10@60, 2x6@80, 2x2@90, 1x1@100kg (failed)
Flys 5x8@26kg
Decline Cables 5x10@15kg/side
Tuesday:
Pull Ups 6x3
Lat Pulldown Plates 2x10@80, 2x6@100, 1x5@120, 1x3@140, 1x2@150, 1x2@160kg
BOR 1x10@60, 2x8@80, 2x6@100kg
T Bar Row 1x10@50, 2x10@60, 1x8@70, 1x6@80kg
Upper Back Machine 3x15@25kg
Seated Cable Row 5x10@40kg
Feel like I've been on a mini bulk, feel plenty strong considering some inconsistent training lately.
Intend to train every day for the next week.
Had a couple of weeks of more pub than gym.
Back on it this week (mainly because I felt like a fat
) and really enjoying it.Deads Thursday:
12-15x10@60kg (felt that after not doing for weeks)
Legs Friday:
Squats 5x10@60kg
Press 5x10@200kg (Lazy session, not feeling it at all)
Monday:
Bench 2x10@60, 2x6@80, 2x3@90, 3x1@100kg
Incline Bench 2x10@60, 2x6@80, 2x2@90, 1x1@100kg (failed)
Flys 5x8@26kg
Decline Cables 5x10@15kg/side
Tuesday:
Pull Ups 6x3
Lat Pulldown Plates 2x10@80, 2x6@100, 1x5@120, 1x3@140, 1x2@150, 1x2@160kg
BOR 1x10@60, 2x8@80, 2x6@100kg
T Bar Row 1x10@50, 2x10@60, 1x8@70, 1x6@80kg
Upper Back Machine 3x15@25kg
Seated Cable Row 5x10@40kg
Feel like I've been on a mini bulk, feel plenty strong considering some inconsistent training lately.
Intend to train every day for the next week.
ORD said:
Even I row more than that, you cry baby!
This morning:
Kettlebell push press x 12 (2x24kg)
Row 2 mins (min 500m)
Rest 2 mins
3 rounds
Kettlebell goblet squat x 12 (24kg)
Row 2 mins (min 500m)
Rest 2 mins
3 rounds
Dumbbell lateral raise 4 x15
Pushup maximus (10x10, 10-15 sec between sets)
Today:
Back Extensions - 2x20
Squats - 5x12-5 reps
Bench Press - 5x12-3 reps (not as good as Monday, but better than last Wednesday..)
BB O/H Press - 5x12-5 reps
High Pull - 4x10-6 reps
Deadlift - 4x8-3 (up to 160) and a final 1x4 with 175kg
Pendlay Row - 5x5
Wide Grip Pull Ups - 4x12-8 reps
Seated Pulley Row (Reverse grip) - 4x14-10 reps
Squats don't feel as good as usual for the last few weeks, it seems my brain has put my legs into 'Limp Home' mode for some reason, they ache more than usual, too. Should I try a different tack, perhaps Front Squats and more Leg Presses? I always do them first so there's no excuses for being tired when doing them!
Back Extensions - 2x20
Squats - 5x12-5 reps
Bench Press - 5x12-3 reps (not as good as Monday, but better than last Wednesday..)
BB O/H Press - 5x12-5 reps
High Pull - 4x10-6 reps
Deadlift - 4x8-3 (up to 160) and a final 1x4 with 175kg
Pendlay Row - 5x5
Wide Grip Pull Ups - 4x12-8 reps
Seated Pulley Row (Reverse grip) - 4x14-10 reps
Squats don't feel as good as usual for the last few weeks, it seems my brain has put my legs into 'Limp Home' mode for some reason, they ache more than usual, too. Should I try a different tack, perhaps Front Squats and more Leg Presses? I always do them first so there's no excuses for being tired when doing them!
chris watton said:
Squats don't feel as good as usual for the last few weeks, it seems my brain has put my legs into 'Limp Home' mode for some reason, they ache more than usual, too. Should I try a different tack, perhaps Front Squats and more Leg Presses? I always do them first so there's no excuses for being tired when doing them!
Stop squats for a week, then go back to them with fresh legs. 
Good luck with the new gym BALDPuma!
From me, suffering with a bit of a head cold at the moment, so Monday was an easy recovery ride on Zwift, followed by a huge cheat meal - greasy chicken wings and pizza - lovely
An hour on the turbo yesterday followed by pull ups and then a further two hours this evening. Hoping to feel better tomorrow.
From me, suffering with a bit of a head cold at the moment, so Monday was an easy recovery ride on Zwift, followed by a huge cheat meal - greasy chicken wings and pizza - lovely
An hour on the turbo yesterday followed by pull ups and then a further two hours this evening. Hoping to feel better tomorrow.
mcelliott said:
Good luck with the new gym BALDPuma!
From me, suffering with a bit of a head cold at the moment, so Monday was an easy recovery ride on Zwift, followed by a huge cheat meal - greasy chicken wings and pizza - lovely
An hour on the turbo yesterday followed by pull ups and then a further two hours this evening. Hoping to feel better tomorrow.
Only in your world goes someone do cardio for hours and consider that a recovery session. From me, suffering with a bit of a head cold at the moment, so Monday was an easy recovery ride on Zwift, followed by a huge cheat meal - greasy chicken wings and pizza - lovely
An hour on the turbo yesterday followed by pull ups and then a further two hours this evening. Hoping to feel better tomorrow.
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