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

[ORD]

Animal said:

Am heavily in sleep deficit (thanks, son!) and suffering from hay fever so wasn't expecting much today.
Deadlift
Bar x 20
70kg x 8
120kg x 3
170kg x 1
200 x 0 (3 failed pulls)
190 x 1
195 x 0 (couldn't lock out)

Might head back this evening for some benching. Not great timing, but I get so few opportunities to get to the gym that I've got to seize them when I can!

Good that you're just hitting the big lifts in the time you have, though - best thing you can do when short on time and recovery ability. You'll get used to the lack of sleep, kinda.

[stargazer30]

ORD said:

knk said:

AMRAP

Squats 145 x4
Row 72.5 x5
Ohp 60 x5
Deads 155 x3
Bench 77.5 x4

Cool. Are you doing 5/3/1? Those look like end of cycle AMRAP sets to me.
Your ratios are unusual - OHP very close to bench and squat very close to deadlift. Your OHP is way better than bench.

I was about to say that. I can bench 3x8 75kg or 5x5 80kg no probs. Yet my OHP (strict press, no leg assist) is a rather stty 3x8 40kg. Something about OHP with a barbell. I can do 3x12 with 2x20kg dumbbels no probs

[stargazer30]

I am just breaking in a new full body routine I've designed. Its feeling good so far. 3 days per week but 4 routines so;
week 1 A, B ,C
week 2 D, A, B
week 3 C, D, A
week 4 B, C, D
week 5 - deload or if I'm good do a Stonglifts 5x5 challenge week (this is where I try to beat my 5x5 maxes on the big compounds)
repeat

The idea is each session is 1x leg, 1x chest/push, 1x back/pull + 2 assistance exercises.

Routine A
Squat 3x8
Bench Press 3x8
DB Row 3x8
Rear Delt Fly 3x12
Calf Raise 3x12

Routine B
Deadlift 3x5 (ramp up 1 heavy set)
BD Press (Incline, shoulder or flat) 3x12
Lat Pulldown 3x12
DB Pec Fly 3x12
Prone Curl 3x8

Routine C
BB Lunge 3x8
Shoulder Press 3x8
Chinup or Pull Ups 3x5-8
DB Captains Chair Knee Raise 3x8
DB Skull Crusher or Tricep Pulldown 3x10


Routine D
Leg Press 3x12
BB Incline Bench Press 3x8
Penlay Row 3x8
Planks x 3
Preacher Curl 3x10

Edited by stargazer30 on Wednesday 23 May 22:08

[didelydoo]

Pull>

Bench, paused: 3x 160kg, 7x 140kg, load of partials with 100kg to F
BHN Smith: 100kg x 6
Reverse grip smith bench: 100kg x RPF (best triceps exercise ever!)
Cable fly (from the bottom): 3 x F (best chest exercise ever!)
Cable push downs: 3xF
Face pulls: 3 x F

Good session. Pause bench is already progressing, much more emphasis on the chest, which is what I wanted. Also makes the lift way more explosive.
https://www.instagram.com/p/BjMLKwYB8fS/?hl

[V8mate]

stargazer30 said:

I am just breaking in a new full body routine I've designed. Its feeling good so far. 3 days per week but 4 routines so;
week 1 A, B ,C
week 2 D, A, B
week 3 C, D, A
week 4 B, C, D
week 5 - deload or if I'm good do a Stonglifts 5x5 challenge week (this is where I try to beat my 5x5 maxes on the big compounds)
repeat

The idea is each session is 1x leg, 1x chest/push, 1x back/pull + 2 assistance exercises.

Routine A
Squat 3x8
Bench Press 3x8
DB Row 3x8
Rear Delt Fly 3x12
Calf Raise 3x12

Routine B
Deadlift 3x5 (ramp up 1 heavy set)
BD Press (Incline, shoulder or flat) 3x12
Lat Pulldown 3x12
DB Pec Fly 3x12
Prone Curl 3x8

Routine C
BB Lunge 3x8
Shoulder Press 3x8
Chinup or Pull Ups 3x5-8
DB Captains Chair Knee Raise 3x8
DB Skull Crusher or Tricep Pulldown 3x10


Routine D
Leg Press 3x12
BB Incline Bench Press 3x8
Penlay Row 3x8
Planks x 3
Preacher Curl 3x10

Put squats in at the start of Routine C as well as A

[knk]

Deadlifts, up to 165.
Bench at 80.

Now a week off. Family flying in tomorrow for a week travelling here in Kenya.
I think a week off will do me a lot of good.

[ORD]

Yesterday:
Deadlifts: 5 x 147.5kg
OHP:57.5kg x 5,5,3 not enough rest between sets because I was in a rush
Lots of chins ups
Front squat: 8 x 80kg

[gregs656]

Felt good all week but I've tweaked my right shoulder today. Kinda feels like it does if you sleep awkwardly.

I'm never sure with muscular tweaks like this. Sometimes they disappear into nothing in a day and other times they persist.

Frustrating though.

[smiffy180]

140kg power clean and press post op PB
https://www.instagram.com/p/BjSXJqfB0pE/?utm_sourc...
180kg will happen this year!
Just got to stay injury free and keep training smart

[V8mate]

smiffy180 said:

140kg power clean and press post op PB
https://www.instagram.com/p/BjSXJqfB0pE/?utm_sourc...
180kg will happen this year!
Just got to stay injury free and keep training smart

Post-op? Should we call you Benjamina now?

[smiffy180]

V8mate said:

Post-op? Should we call you Benjamina now?

I've got the boobs to go so why not

[didelydoo]

Push>

Bench, paused: 170kg x 3, 140kg x 7
DB Shoulder press: 40's x F,F 20's x F,F
Reverse grip smith bench: 120kg x RPF
Tri pushdowns SS Face pulls: 3 sets F

Alright.

[ORD]

Squats last week (PR of 3 x 5 @ 130kg) drilled me into the ground, so I took 4 days off completely. Gonna stretch that to a full week for lower body.

Back today with some upper body work only.

Bench: 3 x 5 @ 102.5 kg (PR - never hit 3 x 5 at that weight). All moderate apart from quite a slow 5th rep on 3rd set.
Lots of dumbbell rows and band rows (but taking it easy), including 40kg x 10

Ab roll outs.

I am really itching to get back to squats, but my lower back and hips still feel a bit off.

[smiffy180]

https://www.instagram.com/p/BjYBIBtBaxg/?utm_sourc...
127.5kg axle powerclean (PB) and press
180kg deadlift
185kg squat (just weren't happening for reps tonight)
200kg x4 Yates row - DD/anyone how do they look? Felt very cheaty so stopped after rep 4.

[ORD]

smiffy180 said:

https://www.instagram.com/p/BjYBIBtBaxg/?utm_sourc...
127.5kg axle powerclean (PB) and press
180kg deadlift
185kg squat (just weren't happening for reps tonight)
200kg x4 Yates row - DD/anyone how do they look? Felt very cheaty so stopped after rep 4.

Those rows are an abomination! But I think everyone cheats the crap out of barbell rows, so it’s hard to say when a lot of cheat is too much.

Power clean was very explosive at the start of the second pull - nice technique! Only thing I would say is that your arms looked slightly bent to me, at least during the first pull.

Nice to see you deadlifting my 1RM (or slightly over) like it’s an empty bar.

[didelydoo]

Rows looked a bit odd- bar path seemed... bouncy... or something! 200kg is a pretty big weight to start off with though- drop back the weight and get comfy, then build up. Try to keep it smooth, and use the lats more.

for me today:

T-Bar rows: 7 1/2 plates x 9, 6 plates x15
Meadows rows: 3 sets F
Chins: 2 sets F
DB Hammer curls: 3 sets F
Cable curls: 2 sets F

https://www.instagram.com/p/BjZC8DGBWO4/?hl

[smiffy180]

ORD said:

Those rows are an abomination! But I think everyone cheats the crap out of barbell rows, so it’s hard to say when a lot of cheat is too much.

Power clean was very explosive at the start of the second pull - nice technique! Only thing I would say is that your arms looked slightly bent to me, at least during the first pull.

Nice to see you deadlifting my 1RM (or slightly over) like it’s an empty bar.

Haha! I need to work on them, only put them in a couple weeks back as I don't really do any rowing!
The arms bent I think just look like it because I slightly push knees into arms, I could bring stance in a smidge though to reduce it.

Deadlift I do daily and it seems to be working, hopefully Friday it all pays off when I do 260 for reps, aiming for a minimum of 6 but would be very happy with 8-10

didelydoo said:

Rows looked a bit odd- bar path seemed... bouncy... or something! 200kg is a pretty big weight to start off with though- drop back the weight and get comfy, then build up. Try to keep it smooth, and use the lats more.

Yeah no idea, wanted to go heavy so I could get form breakdown and feedback, they did feel cheaty.
160 felt fine though so I'll drop back to that and stick to it until I get better at them.

[Animal]

Lunchtime session:
Bench Press (first time in a while)
Bar x 30
60 x 8
80 x 3
100 x 7 (new PB), 4, 5, 5

Superset
Pullup x 5
Dip x 6-12
5 rounds

Overhead Rope Extension 3 x 30

250 Star Jumps to finish

[didelydoo]

smiffy180 said:

Yeah no idea, wanted to go heavy so I could get form breakdown and feedback, they did feel cheaty.
160 felt fine though so I'll drop back to that and stick to it until I get better at them.

Stick with a weight you can do and keep tight, work up to 10 reps with it, add weight when you can do that, repeat. Every so often throw in a super heavy set, just to overload/see how it feels. As you get better, throw in more heavy/lower rep stuff. (I've also found it's an easy way to tweak your back if you don't stay mega braced, so be careful!)

[smiffy180]

didelydoo said:

Stick with a weight you can do and keep tight, work up to 10 reps with it, add weight when you can do that, repeat. Every so often throw in a super heavy set, just to overload/see how it feels. As you get better, throw in more heavy/lower rep stuff. (I've also found it's an easy way to tweak your back if you don't stay mega braced, so be careful!)

That's pretty much how I train anyway!
Just needed a heavy 4-6 reps to see breakdown and what's going wrong

Last thing I need is another injury