What training are you doing/have you done today? (Vol.3)

[danb79]

horsemeatscandal said:

Massive progress for me today. Was only meant to be hitting 165kg for triples. Lat pulldown was up quite significantly too and felt lightweight (baby!).

Mr Roper looking like an absolute specimen there.

Nice...! Keep it going. You'll soon smash 200kg on the deads

[Mr Roper]

danb79 said:

Haha yes they can be a sod to get off; unfortunately both pairs for me now are too big; they slide on easy and slide off easier But there's no need for them any more either; my heavy lifting days are done due to ongoing health issues... The way it goes!

And if that's the game; I'll chuck in a double biceps here too




Pardon the stupid look; I was blowing outta my arse after a hard 25min session the other night of pull ups and squats...

Not bad for someone that doesn't really put a lot of effort into training arms; they get trained through other lifts

fk me..There’s a couple of Redwoods that want their forearms back!

Love it yer big fker!

[danb79]

Mr Roper said:

danb79 said:

Haha yes they can be a sod to get off; unfortunately both pairs for me now are too big; they slide on easy and slide off easier But there's no need for them any more either; my heavy lifting days are done due to ongoing health issues... The way it goes!

And if that's the game; I'll chuck in a double biceps here too




Pardon the stupid look; I was blowing outta my arse after a hard 25min session the other night of pull ups and squats...

Not bad for someone that doesn't really put a lot of effort into training arms; they get trained through other lifts

fk me..There’s a couple of Redwoods that want their forearms back!

Love it yer big fker!

Haha thanks

I've shrunk, a LOT! Down 5stone since beginning of the year but still able to maintain quite a bit of my width/blocky'ness

That's 25 years of weightlifting, 20 years of powerlifitng competing and lifting some bloody big stones in there as well...

All fuelled by pies (not any more); no drugs, just idiocy/grunt/sweat/blood/tears and lots of eating

[horsemeatscandal]

danb79 said:

Haha thanks

I've shrunk, a LOT! Down 5stone since beginning of the year but still able to maintain quite a bit of my width/blocky'ness

That's 25 years of weightlifting, 20 years of powerlifitng competing and lifting some bloody big stones in there as well...

All fuelled by pies (not any more); no drugs, just idiocy/grunt/sweat/blood/tears and lots of eating

Christ Dan, you look positively skinny relative to some of those lifting videos you've posted.

[horsemeatscandal]

danb79 said:

Nice...! Keep it going. You'll soon smash 200kg on the deads

Thanks man. Got into the gym at peak testosterone level and my trainer had just pulled a massive deadlift so the plan went out of the window.

[danb79]

horsemeatscandal said:

Thanks man. Got into the gym at peak testosterone level and my trainer had just pulled a massive deadlift so the plan went out of the window.

Sometimes it's worth sticking a bit more weight on and just going for it. Forget the reps, see what number you can hit and then back off and do the reps

[danb79]

horsemeatscandal said:

danb79 said:

Haha thanks

I've shrunk, a LOT! Down 5stone since beginning of the year but still able to maintain quite a bit of my width/blocky'ness

That's 25 years of weightlifting, 20 years of powerlifitng competing and lifting some bloody big stones in there as well...

All fuelled by pies (not any more); no drugs, just idiocy/grunt/sweat/blood/tears and lots of eating

Christ Dan, you look positively skinny relative to some of those lifting videos you've posted.

Haha skinny and I are not in the same vocabulary but in the 17 stones now rather than 22, it makes heck of a difference

[danb79]

biggbn said:

I got up and was outside gym at 5am, but never felt it...and my rules are I get up early so I start the day doing something I enjoy...so I went home, had a bowl of porridge and a pot of chai masala tea with honey. Now, some say a bad day at the gym is better than nothing...but I don't. Had three decent mornings and I will get tomorrow! Must admit its getting harder going into a gym that has no heating before 5am every morning but pay day, gonna buy some cheap fleeces and some builders gloves...and maybe some long trousers...in preparation for next week. It was below zero INSIDE some days last year, real Rocky stuff...so I've done it before, just gotta get the mind set....eye of the tiger

A bad day at the gym for me would usually = something niggled, again... Like you I would see sense after a few sets etc and would back right off and either go on the walker or just do pull ups & hangs and then leave it for another day

I do the same now; if I'm not feeling it (which is happening more often than not currently); I'll just do pull ups, hangs and some grip stuff and leave it for the following day (or if I've trained earlier in the day, I may go in mid-evening and see how I feel then)

I call it 'active rest'

[danb79]

Mr Roper said:

Awww, you guys.

10 years dormant and 3 months putting in the work (blip aside) feels good….I feel really good. Which is something I haven’t said in years.

So I’m doing my ISO Lats….I could see this young guy doing bench presses but didn’t pay much attention. He came over and asked me to spot him. No problem, always happy to do it.
120kg loaded up. Now I must confess I thought it was a lot. Said he’ll do 3. Ok.

Did 2 unassisted.

I was properly impressed…Then he said his best is 140 for one. Again very impressed.

Then he said he’s 16.

Drop the fking mic!

At 16 I couldn't bench for sh** but I squatted 180kg ass-to-the-grass! My legs were always dominent due to playing rugby since I was 8 years old and squatting 180kg in 1994 was something to be very proud of

It was a horrible lift; I was bent double But I ground it out and the owner of the gym who was pals with my parents next door neighbour at that time told me he'd never seen anything like it, but to back off and concentrate on rugby and fitness and come back to the weights when I was older, which I did...

Started going back there when I was 18; he wrote me a very basic static training routine to concentrate on the main lifts with plenty of back & leg work in there, it helped a lot as I was at my peak then with playing for Grasshoppers B and Lancashire B teams (Union) and started to dabble in League too.

Broke 6 ribs just as I turned 20 and retired then as I couldn't take a tackle/make a tackle due to how I'd damaged a few of my ribs; went back to the gym, met my pal Mark who was a world RH then in powerlifting (IPA Opens (drug free) and BDFPA had just started going; he saw my horrible squats and deadlifts, but saw a potential as well, so coached me for a few years and in 2001 I did my first comp; squatted 200kg, benched 125kg and pulled 255kg raw (ie no belt/no straps/no nothing - just porridge, rice puddin' & jelly babies)

The rest, as they say, is history...

[Its Just Adz]

Looking good Dan!!

I might put up a cheeky photo after today's if I'm feeling brave.

[danb79]

Its Just Adz said:

Looking good Dan!!

I might put up a cheeky photo after today's if I'm feeling brave.

Just stick it up

I never take pictures but genuinely wanted to see how I looked; arms/forearms still got some thickness. My backs coming on well (that'll be more from the weight loss as I've always had a barn door back through years of heavy rows and deads)

But arms I never really paid attention too; biceps got trained with deads, pull ups/chin ups and grip stuff; triceps got hammered with pressing etc

Now I train them properly; sort of

[Bobberoo]

danb79 said:

horsemeatscandal said:

Thanks man. Got into the gym at peak testosterone level and my trainer had just pulled a massive deadlift so the plan went out of the window.

Sometimes it's worth sticking a bit more weight on and just going for it. Forget the reps, see what number you can hit and then back off and do the reps

I've considered doing this, as I'm convinced I can get over 180kg off the floor, but in my head I think I need to warm up first?

If we're doing posing shots, this is possibly NSW as I'm in my boxers.....

Apologies if it's put you off your breakfast!!!!

[danb79]

Bobberoo said:

danb79 said:

horsemeatscandal said:

Thanks man. Got into the gym at peak testosterone level and my trainer had just pulled a massive deadlift so the plan went out of the window.

Sometimes it's worth sticking a bit more weight on and just going for it. Forget the reps, see what number you can hit and then back off and do the reps

I've considered doing this, as I'm convinced I can get over 180kg off the floor, but in my head I think I need to warm up first?

If we're doing posing shots, this is possibly NSW as I'm in my boxers.....

Apologies if it's put you off your breakfast!!!!

Good lad

Yes; absolutely warm up; but then take sensible jumps in doubles till you get to a working weight and then singles (ie. warm up / stretch out and then working sets for 5s with 60kg, 80kg and 100kg, then doubles with 120kg, 140kg and singles with 155kg, 167.5kg, 177.5 or 182.5kg and then try 185/187.5/190kg and see how you get on

Doing this will save a lot of energy for the big pulls and once done; back off and do your reps with working weight of probably 140kg and drop 10/20kg per set from there to 100kg

Reps are the workers; they build big deadlifts; but you also need to get used to the heavy pull off the floor and the poundage in the hand. These are good ways to train every 3 or 4 weeks as it gives you plenty of time to rest from the big pulls

Rack pulls are great builders too; bar from knee height or just above; helps you to train the lockout part and also allows you to have more weight in the hands again

I'd also suggest learning proper hook-grip; it can be very uncomfortable to begin with (I'd recommend taping your thumbs) but overall it makes for a much stronger pull/grip and also a shorter lift than alternate grip due to the hand placement

[horsemeatscandal]

Bob looking good if maybe a bit pale

Every little detail that I've been improving on deadlifts, week-on-week, has been like a cheat code. I've got my hip position, foot position, head position, when to pull, when to push, when to hinge all improved. Yesterday I focussed on bar position i.e. pulled in tight to my shins and I really surprised myself, didn't see it coming at all.

https://www.instagram.com/reel/DC-Gk_Ou4u9/?igsh=M...

Looking at 190kg next week, maybe for a double then going to go for 200kg at this event which will be half of what some of the lads are going for but I'll be chuffed if I can manage it.

https://www.instagram.com/p/DCzs2UroCVZ/?igsh=bzlz...

[danb79]

horsemeatscandal said:

Bob looking good if maybe a bit pale

Every little detail that I've been improving on deadlifts, week-on-week, has been like a cheat code. I've got my hip position, foot position, head position, when to pull, when to push, when to hinge all improved. Yesterday I focussed on bar position i.e. pulled in tight to my shins and I really surprised myself, didn't see it coming at all.

https://www.instagram.com/reel/DC-Gk_Ou4u9/?igsh=M...

Looking at 190kg next week, maybe for a double then going to go for 200kg at this event which will be half of what some of the lads are going for but I'll be chuffed if I can manage it.

https://www.instagram.com/p/DCzs2UroCVZ/?igsh=bzlz...

Good pulls there pal...

I know this may be unwelcome; but can I suggest you learn to pull without the straps ASAP; your hand positioning is spot on, but turn that into hook grip and you'll soon see how strong your grip is, more so as you get used to the weight in your hands

And you're initial pull is from the lower back rather than your hips/gluts and hamstrings/quads; try and sit into the pull more and drive your feet into the ground; like you're trying to push it away from you

As an example; Misha Koklyaev for me is about one of the best technical deadlifters ever; he and Benni Magnusson lift more or less perfectly with their hip leverage etc



https://www.youtube.com/watch?v=ozMxmxy8Wok&ab...

Not saying to try and copy it; but watch how he drops his hips on the initial pull etc and drives up from there

[horsemeatscandal]

Any friendly advice is never unwelcome Dan.

I won't be losing straps though. I see your point and it's valid but I do almost every lift, regardless of weight, with the same gear I'd use for a 1RM. I don't train deadlift for grip, I do other stuff for that e.g. Farmer's walks, which I'm good for 85kg per hand last time out a few weeks back, so 90kg per hand i.e. the equivalent of this deadlift, is there.

I can see improvement needed in that initial pull and I have been working a lot on floor speed but yeah. I started a few weeks ago with my hips too low, then too high and now I'm trying to find the middle ground. In my defense, form on a *RM is almost never going to be pretty.

Edited by horsemeatscandal on Saturday 30th November 10:48

[Its Just Adz]

Horsemeat, nice pull, I've give you a follow on Instagram.

I've done a big session this morning, went in as full kit wker. Straps, elbow sleeves and even tripod....

Cable lateral raise into bar tricep pushdown x 3
Drag curls into forearm curls x 3
Single arm lat pulldown x 3
Smith shoulder press x 4 - shoulder pain gone so pushed this a bit more, up to 50kg per side for 6 reps. Couldn't quite get them low enough due to elbow pain but strength was there
Chest supported lat row x 3
Hammer chest press x 3
Db behind head raise into Preacher curl x 2
Shrugs x 2
Cable fly x 2

Honestly felt so good after this, feel like making some good progress.

And of course took tripod so could get a pic for you lovely lot.

[horsemeatscandal]

Its Just Adz said:

Horsemeat, nice pull, I've give you a follow on Instagram.

Thanks mate, have a follow back!

Looking pretty bloody jacked there dude, nice work.

[Bobberoo]

Danb79, many thanks for the advice, I'm going to do something I don't ever do and take my phone into the gym Monday and attempt that workout you've kindly provided!!!

horsemeatscandal said:

Bob looking good if maybe a bit pale

Every little detail that I've been improving on deadlifts, week-on-week, has been like a cheat code. I've got my hip position, foot position, head position, when to pull, when to push, when to hinge all improved. Yesterday I focussed on bar position i.e. pulled in tight to my shins and I really surprised myself, didn't see it coming at all.

https://www.instagram.com/reel/DC-Gk_Ou4u9/?igsh=M...

Looking at 190kg next week, maybe for a double then going to go for 200kg at this event which will be half of what some of the lads are going for but I'll be chuffed if I can manage it.

https://www.instagram.com/p/DCzs2UroCVZ/?igsh=bzlz...

We have a young apprentice in our ME team at work, he's suggested that I have legs the colour of Casper the friendly ghost!!

[biggbn]

danb79 said:

Good lad

Yes; absolutely warm up; but then take sensible jumps in doubles till you get to a working weight and then singles (ie. warm up / stretch out and then working sets for 5s with 60kg, 80kg and 100kg, then doubles with 120kg, 140kg and singles with 155kg, 167.5kg, 177.5 or 182.5kg and then try 185/187.5/190kg and see how you get on

Doing this will save a lot of energy for the big pulls and once done; back off and do your reps with working weight of probably 140kg and drop 10/20kg per set from there to 100kg

Reps are the workers; they build big deadlifts; but you also need to get used to the heavy pull off the floor and the poundage in the hand. These are good ways to train every 3 or 4 weeks as it gives you plenty of time to rest from the big pulls

Rack pulls are great builders too; bar from knee height or just above; helps you to train the lockout part and also allows you to have more weight in the hands again

I'd also suggest learning proper hook-grip; it can be very uncomfortable to begin with (I'd recommend taping your thumbs) but overall it makes for a much stronger pull/grip and also a shorter lift than alternate grip due to the hand placement

Suggested a similar protocol to another poster. Low reps on the way up, high reps on the way down.