What training are you doing/have you done today? (Vol.3)
Discussion
didelydoo said:
The first heavy set tends to activate the muscles the most- so usually the second is easier, because the muscles are fully activated. I get the same thing- first working set feels worst- way round it is to do a slow, controlled single with an explosive finish at the working weight, before the first 'set' of it, or so a single/double at a heavier weight first.
Thanks, DD. I think that’ll work. Yep, agreed. Second set of a given heavy weight is usually easier for me. The first gets the groove greased, for want of a better expression.
It's a cerebral thing too; that first heavy set gives you a "feel" for the weight / loading, and so for the next set, you know where you need to be to lift it.
It's a cerebral thing too; that first heavy set gives you a "feel" for the weight / loading, and so for the next set, you know where you need to be to lift it.
It's down to a couple of factors in my experience. Firstly not warmed up enough - if benching do a second warm up set in the same manner as you'll do the the heavy lifts, ie explode up and go slow on the way down. Secondly the CNS is primed more fully by the third set. Think about it...you don't feel stronger particularly, you couldn't lift more reps....but they feel easier. Just CNS adaptation. I've tried to force this effect by loading a squat bar heavier than my lift and just holding it on my shoulders for 10 secs until it feels really heavy. Then take - say - 20kg off per side and voila - your original heavy lift it feels much lighter.
Short one today, as I burned myself out quite early...
Squats - 5x12-5 reps (up to 160kg)
Bench Press - 5x12-3 reps (up to 140kg)
Clean and Press - 5x12-1 rep (up to 80, but pressed another 4 reps on last set before putting bar back down)
Deadlift - 5x5 (160kg)
Pendlay Row - 5x5 (100-120kg)
I felt that was enough for today..
Squats - 5x12-5 reps (up to 160kg)
Bench Press - 5x12-3 reps (up to 140kg)
Clean and Press - 5x12-1 rep (up to 80, but pressed another 4 reps on last set before putting bar back down)
Deadlift - 5x5 (160kg)
Pendlay Row - 5x5 (100-120kg)
I felt that was enough for today..
ORD said:
Brilliant work! Massive PB. Not a million miles to 3 plates now. I think 3 plates is huge for a normally shaped guy.
"normally shaped guy" 
Jeez man, talk about giving with the one hand, and taking away with the other.
Most guys who train aren't gonna appreciate being called "normally shaped"!
ORD said:
Brilliant work! Massive PB. Not a million miles to 3 plates now. I think 3 plates is huge for a normally shaped guy.
Cheers, I surprised myself.Depends on your definition of normally-shaped though: I'm 5'9 and about 88kg, but pretty flabby with it. I've been working hard on my dad bod for the past 3 months, and getting to the gym at most twice a week.
My three goals for 2018 are: deadlift 200kg, overhead press 80kg, bench press 100kg for 10 reps. Currently I'm at 192.5, 72.5 and 7 reps respectively, but you've got me thinking about benching 3 plates now...
TheJimi said:
ORD said:
Brilliant work! Massive PB. Not a million miles to 3 plates now. I think 3 plates is huge for a normally shaped guy.
"normally shaped guy" Jeez man, talk about giving with the one hand, and taking away with the other.
Most guys who train aren't gonna appreciate being called "normally shaped"!
I mean that he isn't short and isn't huge!Most guys with a good bench press are either short, with tiny arms or are massive beasts. It is easy to forget how extreme the typical powerlifting physique is. A serious powerlifter at my height (5'11) would weigh something like 125+ kg
I doubt Animal wants to look like a serious powerlifter I bet he just wants to be a strong guy who looks like he lifts.
ORD said:
I mean that he isn't short and isn't huge!Most guys with a good bench press are either short, with tiny arms or are massive beasts. It is easy to forget how extreme the typical powerlifting physique is. A serious powerlifter at my height (5'11) would weigh something like 125+ kg
I doubt Animal wants to look like a serious powerlifter I bet he just wants to be a strong guy who looks like he lifts.
A muscular, lean 125kg at 5'11 is fIcking HUGE5'10/11" I guess is average height (my height for instance)
Great PB BTW
A big lad, yeah!
Crappy workout today.
Squats:
137.5 kg x 5, 4 (no way I was getting the 5th rep so didn't attempt it).
130 kg x 3
115 kg x 3
Dropped the volume on the back off sets because I was shot.
Barely bothered at all with the deadlifts (RDLs or speed deadlifts) - just did 3 x 3 @ 120 kg
PB on pull ups: 3 x 30 kg
3 x circuit of 20 press ups, 5 pull ups and some ab work (5 second hollow holds followed by 5 v-sits, repeated 3 times)
Crappy workout today.
Squats:
137.5 kg x 5, 4 (no way I was getting the 5th rep so didn't attempt it).
130 kg x 3
115 kg x 3
Dropped the volume on the back off sets because I was shot.
Barely bothered at all with the deadlifts (RDLs or speed deadlifts) - just did 3 x 3 @ 120 kg
PB on pull ups: 3 x 30 kg
3 x circuit of 20 press ups, 5 pull ups and some ab work (5 second hollow holds followed by 5 v-sits, repeated 3 times)
No time to train today, just got in some leg press:
up to 500kg x 8
PB of some kind, also felt like the pressure was tearing my quads, left one is still sore on the outside. This is the only exercise I do where you can feel all the quad fibres working (you can't really, but you get the gist) www.instagram.com/p/BkJ8sduHvUm/?hl
up to 500kg x 8
PB of some kind, also felt like the pressure was tearing my quads, left one is still sore on the outside. This is the only exercise I do where you can feel all the quad fibres working (you can't really, but you get the gist) www.instagram.com/p/BkJ8sduHvUm/?hl
didelydoo said:
ORD said:
I mean that he isn't short and isn't huge!Most guys with a good bench press are either short, with tiny arms or are massive beasts. It is easy to forget how extreme the typical powerlifting physique is. A serious powerlifter at my height (5'11) would weigh something like 125+ kg
I doubt Animal wants to look like a serious powerlifter I bet he just wants to be a strong guy who looks like he lifts.
A muscular, lean 125kg at 5'11 is fIcking HUGE5'10/11" I guess is average height (my height for instance)
Great PB BTW
As a comparison, Stan Efferding is 6ft and weighed in at 125kg, and he's enormous. I'd be perfectly happy with being able to maintain my strength levels at a lower bodyweight, and 80kg is my aim.
Today:
Squats - 5x12-5 reps
Clean and Press - 5x5-2 reps
Superset - Bench Press - 4x12-3 reps - Wide Grip Pull Ups - 4x12-8 reps
T-Bar Rows - 4x12-8 reps
Wide Grip Seated Pulley Rows - 4x12-8 reps
Been running the same routine for around a year and a half, and I feel a little burnt out, and feel I need to change routine. But to what!
Squats - 5x12-5 reps
Clean and Press - 5x5-2 reps
Superset - Bench Press - 4x12-3 reps - Wide Grip Pull Ups - 4x12-8 reps
T-Bar Rows - 4x12-8 reps
Wide Grip Seated Pulley Rows - 4x12-8 reps
Been running the same routine for around a year and a half, and I feel a little burnt out, and feel I need to change routine. But to what!
Animal said:
Cheers!
As a comparison, Stan Efferding is 6ft and weighed in at 125kg, and he's enormous. I'd be perfectly happy with being able to maintain my strength levels at a lower bodyweight, and 80kg is my aim.
I doubt that will be possible, to be blunt. Without pharmaceutical help, weight loss will involve some loss of strength. As a comparison, Stan Efferding is 6ft and weighed in at 125kg, and he's enormous. I'd be perfectly happy with being able to maintain my strength levels at a lower bodyweight, and 80kg is my aim.
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