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

[Burwood]

i think planks are very good, too. If you think about it, getting better at planks means your abs have got stronger/worked.

[TheJimi]

smiffy180 said:

TheJimi said:

Strict hanging knee / leg raises?

Strict toes-to-bar?

By strict, I mean, zero swinging and seriously controlled movements.

Try hanging at 160kg, never mind doing raises

I'm almost tempted to chain on some weights and see if I can do hanging raises at 160kg

[Burwood]

TheJimi said:

smiffy180 said:

TheJimi said:

Strict hanging knee / leg raises?

Strict toes-to-bar?

By strict, I mean, zero swinging and seriously controlled movements.

Try hanging at 160kg, never mind doing raises

I'm almost tempted to chain on some weights and see if I can do hanging raises at 160kg

it will certainly straighten out any kinks in your spine

[smiffy180]

Burwood said:

TheJimi said:

smiffy180 said:

TheJimi said:

Strict hanging knee / leg raises?

Strict toes-to-bar?

By strict, I mean, zero swinging and seriously controlled movements.

Try hanging at 160kg, never mind doing raises

I'm almost tempted to chain on some weights and see if I can do hanging raises at 160kg

it will certainly straighten out any kinks in your spine

I do strap up and hang on for a couple mins (over a few sets) to decompress the spine.
Used to be every session but got lazy with it recently.

[mcelliott]

Got on the turbo two and half hours ago just got off it.

[Halb]

smiffy180 said:

Cheers!

Any recommendations for about/core work if you can't do roll out (physio recommends I don't currently until tendon is 100%).
There's planches, beltless stuff then I'm thinking heavy side bends. Anything else?

I've got a weak core relative to what I can do.

Hanging Leg raises are easily the best, but not good with your issue, took me an age to get used to the movement again.
For you I reckon crunches on the decline bench is best, I find they are closest to my inverse crunches. Best with a broomstick/circuit bar behind your back.
If you do plank, do RKC plank

[Burwood]

Chest and triceps day before yesterday incline dbs, incline flys, seated press machine. Good pump, still sore. Yesterday shoulders. Side laterals. Front laterals, heavy 16kg dbs. I’m still very sore in the Abs.thanks DD

[Jamie VTS]

Tough one last night.

5 x 3 touch and go cleans. Building to a heavy set. Built up to a final set of 3 x cleans at 90kg without letting go of the bar. Pretty pleased.

3 sets of max strict pull ups with 1 minutes rest.

Managed 16- 7 (lol) - 11.

Workout was;

100 double unders
80 kettle bell swings
60 sit ups
40 down ups (burpees)
20 box jump overs.


On another note, this Saturday I'm completing a 24 hour workout. Going to be extremely tough!

Here's a link to the news article for anyone interested. We are raising money for a local cancer unit if anyone has a couple of pennies to spare.

http://www.newburytoday.co.uk/news/news/22625/fitn...

Jamie

[Animal]

smiffy180 said:

That's fair!
13mm is thickest belt if you want something solid. Just be aware that belts that have multiple layers of leather - 3+ are a cheaper way of making them (it was 5x cheaper for me to get them like that than the single piece I bought!) so should be priced accordingly but many companies don't.

I think RDX have a decent belt up for grabs currently.

Thanks - just ordered a 6" one from Amazon for about £20!

[Burwood]

Animal said:

smiffy180 said:

That's fair!
13mm is thickest belt if you want something solid. Just be aware that belts that have multiple layers of leather - 3+ are a cheaper way of making them (it was 5x cheaper for me to get them like that than the single piece I bought!) so should be priced accordingly but many companies don't.

I think RDX have a decent belt up for grabs currently.

Thanks - just ordered a 6" one from Amazon for about £20!

bloody Amazon, kicking the small guy in the nuts, again

[TheJimi]

Not in this case...

[Granfondo]

Yesterday- First race on Zwift 38km @37kmh and a real kicking from the A group!!!

120 press ups.

[Animal]

This morning:
10 x goblet squat (24kg kettlebell)
20 x split jump (10 per leg)
10 rounds, 2 mins rest between rounds.
Got to round 9 and pulled/twanged something in my left leg so stopped.

10 x 10 pushups

544 pushups so far this week.

[ORD]

Jamie VTS said:

Tough one last night.

5 x 3 touch and go cleans. Building to a heavy set. Built up to a final set of 3 x cleans at 90kg without letting go of the bar. Pretty pleased.

3 sets of max strict pull ups with 1 minutes rest.

Managed 16- 7 (lol) - 11.

Jamie

16, 7, 11 is very good indeed for strict pull ups (assuming that they were actually strict, rather than just not kipping). I am shot after a max effort set of pull ups.

[Jamie VTS]

ORD said:

16, 7, 11 is very good indeed for strict pull ups (assuming that they were actually strict, rather than just not kipping). I am shot after a max effort set of pull ups.

Yep strict and maintaining a 'hollow' the whole time. I'm fairly small though so find the gymnastics side of it slightly more comfortable than the bigger guys.

[ORD]

Jamie VTS said:

Yep strict and maintaining a 'hollow' the whole time. I'm fairly small though so find the gymnastics side of it slightly more comfortable than the bigger guys.

Weight is certainly a bugger for pull ups, especially dead weight (legs). I have got a lot stronger in the last year or so but have seen my max pull ups increase by only 2 thanks to a higher bodyweight, esp legs (which seem to get bigger more than they get stronger, unfortunately).

[Jamie VTS]

ORD said:

Weight is certainly a bugger for pull ups, especially dead weight (legs). I have got a lot stronger in the last year or so but have seen my max pull ups increase by only 2 thanks to a higher bodyweight, esp legs (which seem to get bigger more than they get stronger, unfortunately).

It's swings and round abouts. For example pull ups I can smash out, toes to bar, muscle ups no problem.

But as soon as you ask me to complete DT (5 round 12 deadlift, 9 hang power clean, 6 push jerk @ 70kg). I'm working with my bodyweight on the bar lol .

[chris watton]

Today:

Squats - 6x12-5 reps plus 2 singles with 160kg

BB Clean and Press - 5x12-5 reps (up to 72.5kg) plus 3x3-1 reps with 82.5 and 87.5kg

Superset:
Bench Press - 5x12-6 reps (60-100kg plus 16kg BB chains)
Wide Grip Pull Up (back of neck to bar) - 5x14-9 reps

BB BOR - 4x12-8 reps
DB Cross bench Pullovers - 4x12 reps
Seated Pulley Row - 4x12 reps

felt OK today, started to take powdered oats with my pre-workout.

[ORD]

Failed on squats again. Very dispirited. Not sure 5/3/1 works for me with squats anymore. Feeling down.

Squats:
100kg x 5
110kg x 3
125kg x 6 failed at 7

I've never failed a lift other than squat and I seem to have a mental block & to be getting weaker every month.

Bench press:
5 x 5 @ 85kg
S/S with Pendlay rows 3 x 8 @ 60kg

Pull ups: 30 or so
Tricep stuff & abs to finish but had nothing left for all this after failing squats.

[Granfondo]

Week 3 press-up challenge 900 completed.

Total so far 2400.