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

[smiffy180]

Halb said:

smiffy180 said:

Halb said:

YOu still on this?

Yeah did 80x20 reps about 10 days ago.

Slacked off last week doing it though.

dropped to 20 huh?

Very cautious when I start getting a pump
I need to break past that mental barrier

[AMST09]

Started a new programme on alflete app today, shoulder is still healing so will take it slow
But leg day today had me with jelly legs half way through

And with the comments about training fasted, I can’t do it. I just feel exhausted and ill straight away. I get the shakes when I get that hungry. Find I can train a lot better in the evenings than the morning, I believe because I’ve been eating and am fuelled up.

[knk]

Back after a week off.
Squats, rows, OHP. And then some arms vanity sets.

Feel great, a week off really makes a difference.

[gregs656]

I went in yesterday and felt so much better.

Big deload on squats right down to 60kg but kept everything else as normal. Going much deeper in the squat.

[Halb]

5 rounds of thebear (7 rotations), in 21 mins finished on 65kg

[didelydoo]

Pull day>

BB row: 250kg x 5, 200kg x 15
Wide pull down: 1 RPF, 1 F
Narrow: 1 F
cable pull overs: 3x F
DB hammer curls: 1 F

Done. Rows felt heavy, but target was 250kg, so that's nice
https://www.instagram.com/p/Bjl5FfzhszJ/?hl

[smiffy180]

didelydoo said:

Pull day>

BB row: 250kg x 5, 200kg x 15
Wide pull down: 1 RPF, 1 F
Narrow: 1 F
cable pull overs: 3x F
DB hammer curls: 1 F

Done. Rows felt heavy, but target was 250kg, so that's nice
https://www.instagram.com/p/Bjl5FfzhszJ/?hl

Quarter tonne rows is big!

Now you've been doing them a while, have you noticed if it helped anything else like deadlifts?

[didelydoo]

smiffy180 said:

Quarter tonne rows is big!

Now you've been doing them a while, have you noticed if it helped anything else like deadlifts?

Thanks- a bit sloppy, but not too bad considering the weight I guess.

I've not deadlifted for ages- last time I did, 250 flew up, and lock out felt dead easy. So I'd rekon it has a great carry over to the second half/last 3rd of the deadlift. I also think there'd be carry over to most strongman related pulling movements.

[ORD]

Deadlifts today.

Deads: 5 x 150kg
Double overhand still absolutely fine, so grip is good.

OHP: 3 x 5 @ 57.5kg
May get some micro plates so I can go up slowly from here.

Front squats: 2 x 8 @ 82.5kg
S/S with pull ups (+25kg): 5 x 3

[Halb]

MY hour circuit; DB pushpress, pendlay, lunge, pullup, swings, cossacks, deadlifts, db incline bench, highpull, front squat
58 mins

[ORD]

Anyone got any advice on training deadlifts?

I think one v hard set of 5 is unnecessarily taxing. I don't find deadlifts particularly hard to recover from, but I am not sure it is optimal. I am only getting 5 hard reps, but it is still tough.

I see a lot of programmes that have lots of sets of heavy doubles or triples but using a 5RM or 8RM, meaning you can get 10-20 heavy reps per workout without ever being close to failure. I think that makes sense from the point of view of skill acquisition (but less so hypertrophy).

Anyone tried mixing up that approach with some higher rep work for hypertrophy? I would probably use the trap bar for higher reps and keep the barbell for the heavy day.

[didelydoo]

ORD said:

Anyone got any advice on training deadlifts?

I think one v hard set of 5 is unnecessarily taxing. I don't find deadlifts particularly hard to recover from, but I am not sure it is optimal. I am only getting 5 hard reps, but it is still tough.

I see a lot of programmes that have lots of sets of heavy doubles or triples but using a 5RM or 8RM, meaning you can get 10-20 heavy reps per workout without ever being close to failure. I think that makes sense from the point of view of skill acquisition (but less so hypertrophy).

Anyone tried mixing up that approach with some higher rep work for hypertrophy? I would probably use the trap bar for higher reps and keep the barbell for the heavy day.

Heavy set of 7-10 (pretty much to technical failure), followed by 1 or two back of sets at a fair bit lighter. Add weight to the heavy set each week until it's down to 1 rep; then restart.

to add- most deadlift programs aim to increase your deadlift, which isn't always best for hypertrophy, even if you are getting stronger. Getting close to failure with a heavy weight (load stress) then some 'pumpy' reps (metabolic stress) should cover most of the bases for growth.

Edited by didelydoo on Monday 4th June 17:34

[smiffy180]

didelydoo said:

Thanks- a bit sloppy, but not too bad considering the weight I guess.

I've not deadlifted for ages- last time I did, 250 flew up, and lock out felt dead easy. So I'd rekon it has a great carry over to the second half/last 3rd of the deadlift. I also think there'd be carry over to most strongman related pulling movements.

That's what I'm thinking, stones especially since I don't get chance to train them often and off the floor is where I usually struggle.

Also 18" deadlifts seem to be in fashion at the moment so a strong upper part of the deadlift would be helpful.

[didelydoo]

smiffy180 said:

That's what I'm thinking, stones especially since I don't get chance to train them often and off the floor is where I usually struggle.

Also 18" deadlifts seem to be in fashion at the moment so a strong upper part of the deadlift would be helpful.

I'd say it'd have a great carry over to both of those. T-bars might be better for stones- similar stance and pull.

[ORD]

didelydoo said:

Heavy set of 7-10 (pretty much to technical failure), followed by 1 or two back of sets at a fair bit lighter. Add weight to the heavy set each week until it's down to 1 rep; then restart.

to add- most deadlift programs aim to increase your deadlift, which isn't always best for hypertrophy, even if you are getting stronger. Getting close to failure with a heavy weight (load stress) then some 'pumpy' reps (metabolic stress) should cover most of the bases for growth.

Edited by didelydoo on Monday 4th June 17:34

I thought you might say that, you absolute bd! I was hoping for validation for one of these damn easy programmes I see around...
Honestly, I would love one of those programmes to work but I just cannot see it - the reps are so low for the load that you are miles from failure.

I’ll move to the programme you suggest when 1 hard set of 5 becomes too much - maybe 160kg or so.

[AMST09]

Did a little bit of chest yesterday and buggered my shoulder up again in the first 10minutes even being extra careful

Physio has told me to lay off it completely now for a couple of weeks which is ok I guess just want it fixed now so frustrating

[didelydoo]

today>

Bench, paused: 1x 160, 170, 180kg, 7x 145kg
Leg ext: 2 sets
GHR: 1 set.

That was that. Off 'til Monday now, got a 7hr drive tomorrow, so today's leg session was altered to accommodate..... 180kg pause was good, decent pause, pretty quick, more there. Paused 200kg will be the aim.
Bench - https://www.instagram.com/p/BjrCEVhBHvf/?hl

[Animal]

Today's lunchtime workout:

Bench Press
100kg x7 (same as last week)
100kg x6
110kg x1
115kg x1 (new PB)
60kg x10

Dips 4x12
Pec Deck 3x12
Overhead Rope Extension 3x30

[chris watton]

Have been doing my usual compound routine over the past few weeks, nothing new..

Today:

Squats - 5x12-5 reps
Superset - Bench Press - 4x12-4 reps - Wide grip Pull Ups - 4x12-8 reps
Power Clean - 8x2-1 rep
High Pull - 4x10-5 reps
BB BOR - 4x12-8 reps
Seated Pulley Row - 4x12-8 reps

Now four full years since starting this, time does fly....

[ORD]

Animal said:

Today's lunchtime workout:

Bench Press
100kg x7 (same as last week)
100kg x6
110kg x1
115kg x1 (new PB)
60kg x10

Dips 4x12
Pec Deck 3x12
Overhead Rope Extension 3x30

I expect you’d be good for 120kg, if not more. You’re bound to have been fatigued after the two sets at 100kg.
I wouldn’t bother with the 10 reps at 60kg - I think that’s the fluff in the workout. It’s only extra stress on the shoulder and won’t have any training effect given how easy it is.