What training are you doing/have you done today? Vol.2
Discussion
ORD said:
Does that workout take a long time, DD? It always puts me off low rep sets that you have to do lots of sets, which (combined with decent rest periods) means a long workout. Maybe you need less rest because you're not going anywhere near failure.
About an 1 hour 45 mins from arriving (same time I have for every session)- have to watch the time, as I tend to have to rush the deads as I run out.Not heavy, but putting in max power to get the speed wears you out more than you'd think.
Yesterdays session just gelled. The few muscle injury niggles didn't bother me and I had lots of energy. Not sure why, exactly. Chest/Tricep day.
Incline DB presses 40kg, biggest ones they have, 4 working sets, 12/10/10/8 reps.
Incline flys , worked up from 22s to 30kg, 4 working sets SS with press ups
machine vertical presses (seated)-2 sets light as it niggles my shoulder
Tricep press downs
rope skull crushers
5 working sets of each
toasted.
Had a wicked pump.
Incline DB presses 40kg, biggest ones they have, 4 working sets, 12/10/10/8 reps.
Incline flys , worked up from 22s to 30kg, 4 working sets SS with press ups
machine vertical presses (seated)-2 sets light as it niggles my shoulder
Tricep press downs
rope skull crushers
5 working sets of each
toasted.
Had a wicked pump.
didelydoo said:
No point doing something you don't like- it's supposed to be fun!
However, If grips a limiting factor- work on it, no need to write off mixed of hook grip either, nor straps. Hook grip, in particular is a skill, it's not a easy thing to do and takes a lot of perseverance.
I could not get on with a hook grip. It was fine with moderate weight and I thought I had it, but as I upped the weight it seemed to get more uncomfortable and less strong.However, If grips a limiting factor- work on it, no need to write off mixed of hook grip either, nor straps. Hook grip, in particular is a skill, it's not a easy thing to do and takes a lot of perseverance.
I brought some cobra grips from amazon and used them for the first time today. I only use them for my heavy deadlift work sets. They seem really good. Hopefully my grip strength will improve with time as I continue to do BOR and lighter deads with a normal grip, and I am also doing some hangs, passive and active.
I use the Cobra Grips for Pendlays, High Pulls and heavy Deadlifts when grip becomes a handicap in getting those last few reps. I can do a rep using alternate grip with 170kg for DL, but not multiple reps (use the grips for 5 reps), and for anything above that for singles.
Today:
Back Extension - 2x25
Wide Stance Squats - 5x12-5 reps
Static DB Lunges - 4x12-8 reps
Bench Press - 5x12-3 (2x12, 1x6, 1x4, 1x3)
BB Clean and Press - 5x12-5 reps
Wide Grip Pull Up - 4x14-8 reps
BB BOR (Reverse grip) - 4x12-8 reps
Deadlift - 5x3 reps
Seated Pulley Row - 4x16-12 reps
Standing Olympic BB Curls - 4x12-8 reps
Today:
Back Extension - 2x25
Wide Stance Squats - 5x12-5 reps
Static DB Lunges - 4x12-8 reps
Bench Press - 5x12-3 (2x12, 1x6, 1x4, 1x3)
BB Clean and Press - 5x12-5 reps
Wide Grip Pull Up - 4x14-8 reps
BB BOR (Reverse grip) - 4x12-8 reps
Deadlift - 5x3 reps
Seated Pulley Row - 4x16-12 reps
Standing Olympic BB Curls - 4x12-8 reps
Some awesome sessions on the bike, Tuesday and Wednesday Zwifting - real lung shredders. Then tonight road ride with the boys - apparently it was a recovery ride. 600m of climbing in just over 30km and over 30kph average, righhhht. Pull ups every night, I'm liking how my back looks at the moment - thick and gnarly. 
https://www.instagram.com/p/BYwGB5yhfII/?taken-by=...
https://www.instagram.com/p/BYwGB5yhfII/?taken-by=...
Argh! Shoulder pain back after Wednesday's training. Supraspinatus. I had had 2w off while on hols and had been so good doing only shoulder rehab every day, so really annoyed.
Thinking of just doing Squats and Deads at training weights and maintaining bench, rows, OHP but just doing my warm up weight (1/2 1RMish).
Will do lots of band pull aparts, resisted int/ex rotations and try to get some shoulder mobility.
Thinking of just doing Squats and Deads at training weights and maintaining bench, rows, OHP but just doing my warm up weight (1/2 1RMish).
Will do lots of band pull aparts, resisted int/ex rotations and try to get some shoulder mobility.
Strength day>
(sets x reps)
Squat, Highbar: 3x2x 245kg
Bench: 3x2x 170kg
Deadlift, beltless: 2x1x 272.5kg (supposed to be 3 singles, but out of time)
Pretty good. Brain told me it's going to be too heavy, but body was more than capable. PB on the squat and bench, and the heaviest beltless hook grip I've done so far on the deadlift.
Squatting, benching and deadlifting 3 days a week going great, but it's really hard work!
Squat & bench: www.instagram.com/p/BYxRJGgDO25/?hl
(sets x reps)
Squat, Highbar: 3x2x 245kg
Bench: 3x2x 170kg
Deadlift, beltless: 2x1x 272.5kg (supposed to be 3 singles, but out of time)
Pretty good. Brain told me it's going to be too heavy, but body was more than capable. PB on the squat and bench, and the heaviest beltless hook grip I've done so far on the deadlift.
Squatting, benching and deadlifting 3 days a week going great, but it's really hard work!
Squat & bench: www.instagram.com/p/BYxRJGgDO25/?hl
didelydoo said:
Strength day>
(sets x reps)
Squat, Highbar: 3x2x 245kg
Bench: 3x2x 170kg
Deadlift, beltless: 2x1x 272.5kg (supposed to be 3 singles, but out of time)
Pretty good. Brain told me it's going to be too heavy, but body was more than capable. PB on the squat and bench, and the heaviest beltless hook grip I've done so far on the deadlift.
Squatting, benching and deadlifting 3 days a week going great, but it's really hard work!
Squat & bench: www.instagram.com/p/BYxRJGgDO25/?hl
Great strength mate - looking forward to seeing what you peak at! :O(sets x reps)
Squat, Highbar: 3x2x 245kg
Bench: 3x2x 170kg
Deadlift, beltless: 2x1x 272.5kg (supposed to be 3 singles, but out of time)
Pretty good. Brain told me it's going to be too heavy, but body was more than capable. PB on the squat and bench, and the heaviest beltless hook grip I've done so far on the deadlift.
Squatting, benching and deadlifting 3 days a week going great, but it's really hard work!
Squat & bench: www.instagram.com/p/BYxRJGgDO25/?hl
Been a massive week for me in terms of bench volume - preparing for comp in 5 weeks. Have built up a lot of volume over the past 14 weeks of cycle and this week was crazy hitting 32,000kg of total bench volume. Fatigued a little now...
Sunday
Bench: 60x10, 100x10, 140x5, 160x5
Super ram 200x3
New shirt: 230x3,.230x5, 260x3, 260x5, 280x2, 300x2, 320x1
3bd narrow raw
140x6, 160x6,6,6,6,6,6
Tuesday
Bench- slingshot to half benchblolz
70x10, 120x8, 170x5, 182.5x6, 170x6,6,6,6,6
Thursday
Raw Bench: 70x10, 100x10, 120x10, 10, 13
Narrow grip 2b: 120x20
Volume tapers now so will be in 15,000 - 25,000 range and gradually decreasing volume as intensity ramps a little.
Sunday
Bench: 60x10, 100x10, 140x5, 160x5
Super ram 200x3
New shirt: 230x3,.230x5, 260x3, 260x5, 280x2, 300x2, 320x1
3bd narrow raw
140x6, 160x6,6,6,6,6,6
Tuesday
Bench- slingshot to half benchblolz
70x10, 120x8, 170x5, 182.5x6, 170x6,6,6,6,6
Thursday
Raw Bench: 70x10, 100x10, 120x10, 10, 13
Narrow grip 2b: 120x20
Volume tapers now so will be in 15,000 - 25,000 range and gradually decreasing volume as intensity ramps a little.
DSharp said:
Great strength mate - looking forward to seeing what you peak at! :O
Thanks 
Due to peak in 5 weeks, so half way through the training cycle- it's 3, 3 week waves, then a light week. looking at the weights when I started, I was sceptical that I could do it- but it's going well so far.
Program has me peaking with 285/310/195 raw (no wraps), but i'd like to squeeze out another 10kg somewhere to hit 800. We'll see I guess, if it goes ok, I think I should nail 790 without issue.
Fantastic stuff, DD.
I play a game called 'Lift more than half what DD does'. I'm only slightly joking.
Good workout today.
Supposed to be RDLs but saw the trap bar and couldn't resist some high grip singles:
145kg
155kg
165kg
170kg (still a bit more there)
Pleased with that. High grip is easier, I know, but it also just felt vastly more comfortable for me. I have the mobility for full deadlifts but don't enjoy them. I felt powerful at these.
RDLs: 85kg x 32 in 3 sets
Pendlay rows: 80kg x 25 in 5 sets
Landmine press: 50kg x 25 in 5 sets
Curls: 40kg x 8 x 2; 35kg x 15
I play a game called 'Lift more than half what DD does'. I'm only slightly joking.
Good workout today.
Supposed to be RDLs but saw the trap bar and couldn't resist some high grip singles:
145kg
155kg
165kg
170kg (still a bit more there)
Pleased with that. High grip is easier, I know, but it also just felt vastly more comfortable for me. I have the mobility for full deadlifts but don't enjoy them. I felt powerful at these.
RDLs: 85kg x 32 in 3 sets
Pendlay rows: 80kg x 25 in 5 sets
Landmine press: 50kg x 25 in 5 sets
Curls: 40kg x 8 x 2; 35kg x 15
3 cycles last week in Tuscany with over 7000ft of climbing in training shoes and on a very heavy bike due to KLM losing my cabin bag by forcing me to put it in the hold so whole holiday with no clothes,cycling shoes,helmet or garmin!
Today 60 mins on Turbo doing mixed cadence intervals.
Followed by press ups and plank.
Today 60 mins on Turbo doing mixed cadence intervals.
Followed by press ups and plank.
Thought I'd try to see how far I could go with Bench Press today, with no chains to see if they've helped at all over the past few weeks..
Box Squat - 7x12-2 reps
Bench Press:
4x16-3 warm up sets with 40/60/80 & 100kg
5x1 rep with 110/120/130/135 and 142.5kg - Went up easier than the last 140kg PR, wish I had gone for 145 - but there would have been a chance I'd fail, so happy with the 142.5. Hit the chest and locked out at the top.
5x1-6 with 135-115kg
Power Clean - 8x6-1 rep (up to 95kg, wrists gave out, probably due to Bench Press)
High Pull - 4x10-5 reps
Wide Grip Pull Up - 4x16-8 reps
Pendlay Row - 5x8-5 reps (90-120kg)
Seated Pulley Grip - 4x16-12 reps (up to 75kg - always nice slow reps)
Standing Olympic bar Curls - 4x14-6 reps (45-60kg)
Box Squat - 7x12-2 reps
Bench Press:
4x16-3 warm up sets with 40/60/80 & 100kg
5x1 rep with 110/120/130/135 and 142.5kg - Went up easier than the last 140kg PR, wish I had gone for 145 - but there would have been a chance I'd fail, so happy with the 142.5. Hit the chest and locked out at the top.
5x1-6 with 135-115kg
Power Clean - 8x6-1 rep (up to 95kg, wrists gave out, probably due to Bench Press)
High Pull - 4x10-5 reps
Wide Grip Pull Up - 4x16-8 reps
Pendlay Row - 5x8-5 reps (90-120kg)
Seated Pulley Grip - 4x16-12 reps (up to 75kg - always nice slow reps)
Standing Olympic bar Curls - 4x14-6 reps (45-60kg)
Edited by chris watton on Friday 8th September 15:28
mcelliott said:
chris watton said:
Cheers guys!
It can be frustrating, whenever I hit a new PB, with an end goal of a double BW Bench, my weight goes up slightly, too, so it always seems slightly out of reach!
Ha welcome to my world!!It can be frustrating, whenever I hit a new PB, with an end goal of a double BW Bench, my weight goes up slightly, too, so it always seems slightly out of reach!
A 2 x BW bench is absolutely massive. I would be surprised if many hitting that haven't had a fair bit of help (unless they have short arms and a comedy huge arch so tiny ROM).
I'm off to do some hill sprints with my toddler in a bit. He's now just old enough that he can be tricked into thinking we are playing, rather than daddy exercising.
I'm off to do some hill sprints with my toddler in a bit. He's now just old enough that he can be tricked into thinking we are playing, rather than daddy exercising.
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