What training are you doing/have you done today? (Vol.3)
Discussion
Animal said:
Bench Press
Warm-up
115kg x 1
130kg x 3 (another PB!)
130kg x 1
Dips 4x20-25 (bodyweight only, rest-pause last set)
Chest Press 3x13-15 (rest-pause last set)
Pec Deck 3x15 (rest-pause last set)
Overhead Rope Extension 3x30 (rest-pause last set)
Will aim for 135kg next week - or should I just jump to 140 and see what happens?
I would go for 135kg. No reason to rush it. You are strong enough for 140kg (because 130 kg x 3 tells us so), but you want to nail the form by going up reasonably slowly. Warm-up
115kg x 1
130kg x 3 (another PB!)
130kg x 1
Dips 4x20-25 (bodyweight only, rest-pause last set)
Chest Press 3x13-15 (rest-pause last set)
Pec Deck 3x15 (rest-pause last set)
Overhead Rope Extension 3x30 (rest-pause last set)
Will aim for 135kg next week - or should I just jump to 140 and see what happens?
Animal said:
Will aim for 135kg next week - or should I just jump to 140 and see what happens?
Depends how much you want it 
Calculator says it's there, but that isn't always the case.I'd go 135 first- then you'll know if you've 140 in you- 10kg can be a big jump on the bench. 132.5 triple + 135 single next session, then 140 the following week (working up in singles, no triples before hand) That'd be my approach.
If however, the 135 feels easy next time, i'd try 140 after (only if it felt very easy though)
Tomorrow I'm jumping into a competition as a guest.
I haven't trained for it or prepared for it, just got asked if I wanted to as numbers are low.
I don't expect to win but hopefully hit some Pb's anyway
Events are:
1) Max silver dollar deadlift 17"
2) 80kg block press, 100kg 60mm axle, 115kg log, 64kg circus dumbbell for reps left in time limit.
3) Car deadlift hold
4) 245kg frame carry 15m
5) kegs carried and put up to platform, 100, 115, 130 & 150kg.
Looking forward to it
It's at Kernow gym in Redruth if anyone is down that way and wants to watch.
I haven't trained for it or prepared for it, just got asked if I wanted to as numbers are low.
I don't expect to win but hopefully hit some Pb's anyway
Events are:
1) Max silver dollar deadlift 17"
2) 80kg block press, 100kg 60mm axle, 115kg log, 64kg circus dumbbell for reps left in time limit.
3) Car deadlift hold
4) 245kg frame carry 15m
5) kegs carried and put up to platform, 100, 115, 130 & 150kg.
Looking forward to it
It's at Kernow gym in Redruth if anyone is down that way and wants to watch.
ORD said:
Awesome. Have fun, Ben!
Thanks Ended up winning comfortably
https://www.instagram.com/p/BkaXfcaBrBO/?utm_sourc...
My points weren't included which I requested as a guest and since I normally compete in opens.
Today was all about seeing how I'm doing post op and weight loss and given that I didn't give it 100% I'm really pleased even with the mistakes and calling it quits on the hold due to fear of tearing something.
Events were:
17" silver dollar deadlift rising weight: 220/240/260/280/300/320/340 (fail) - joint 2nd
Car hold 41.7s - 4th I think
80kg block, 100kg 60mm axle, 115kg log, 63kg circus dumbbell - 1st
245kg frame carry 15m drop and turn - 1st
Kegs 100/115/130/150 either 1st or 2nd
Push>
Bench, paused: 150 x 7 (+2 RP) 100 x F
Cable fly: 3 F
BHN Smith: 80kg x RPF, 60x F
Tri push downs: 6 sets F
Face pulls: 3 F
Good. Been stuck on 6 reps at 150 for a few weeks, nice to get 7, and then to RP another 2. Delts got so pumped today my arms stopped working, still a bit sore 3 hours later......
Bench, paused: 150 x 7 (+2 RP) 100 x F
Cable fly: 3 F
BHN Smith: 80kg x RPF, 60x F
Tri push downs: 6 sets F
Face pulls: 3 F
Good. Been stuck on 6 reps at 150 for a few weeks, nice to get 7, and then to RP another 2. Delts got so pumped today my arms stopped working, still a bit sore 3 hours later......
I have switched away from the heavy sets of 5 to do some more balanced training with less rest. I spent about 6 weeks on that linear progression and enjoyed it, but the constant 5RM loads started to kick my arse.
Thanks again to DD for some ideas on the deadlift, but I've switched back to the trap bar for a few weeks to give my lower back a rest - it was not able to keep up with the recovery demands of heavy squats and heavy conventional deadlifts. If I have to drop one, it has to be the deadlifts because I love squats. If only I could get more sleep!
I've mapped out 10-12 weeks of workouts that should take me to 200 kg trap bar deadlift, 160 kg squat, 130 kg bench press and c. bodyweight overhead press. Also hoping to lose about 2 kg of lard in the process (which should work - my previous experience of short rests periods is that I burn loads of fat).
Deadlifts today:
TB deads: 5 x 160 kg; 8 x 140 kg; 12 x 120 kg
(with Bulgarian split squats in between sets).
Football bar bench: 5 x 85 kg; 8 x 75 kg; 12 x 70 kg
S/S with T-Bar row: 5 x 90 kg; 80 x 80 kg
Face pulls and overhead tricep extensions to finish.
Sweaty as hell - not much rest and high reps is a whole different ball game after weeks of training quite heavy.
Thanks again to DD for some ideas on the deadlift, but I've switched back to the trap bar for a few weeks to give my lower back a rest - it was not able to keep up with the recovery demands of heavy squats and heavy conventional deadlifts. If I have to drop one, it has to be the deadlifts because I love squats. If only I could get more sleep!
I've mapped out 10-12 weeks of workouts that should take me to 200 kg trap bar deadlift, 160 kg squat, 130 kg bench press and c. bodyweight overhead press. Also hoping to lose about 2 kg of lard in the process (which should work - my previous experience of short rests periods is that I burn loads of fat).
Deadlifts today:
TB deads: 5 x 160 kg; 8 x 140 kg; 12 x 120 kg
(with Bulgarian split squats in between sets).
Football bar bench: 5 x 85 kg; 8 x 75 kg; 12 x 70 kg
S/S with T-Bar row: 5 x 90 kg; 80 x 80 kg
Face pulls and overhead tricep extensions to finish.
Sweaty as hell - not much rest and high reps is a whole different ball game after weeks of training quite heavy.
Pull>
T-Bar: 8 plates x 7, 7x 10
Cable rows: 3 sets F
Reverse grip Pull downs:1x RPF
Cable pull overs: 3x F
DB Preacher: 1x RPF
hammer curls: 1x F
PB on the T-bars ( https://www.instagram.com/p/BkhHgTCh42V/?hl ) and a few other things. Good session!
T-Bar: 8 plates x 7, 7x 10
Cable rows: 3 sets F
Reverse grip Pull downs:1x RPF
Cable pull overs: 3x F
DB Preacher: 1x RPF
hammer curls: 1x F
PB on the T-bars ( https://www.instagram.com/p/BkhHgTCh42V/?hl ) and a few other things. Good session!
didelydoo said:
Pull>
T-Bar: 8 plates x 7, 7x 10
Cable rows: 3 sets F
Reverse grip Pull downs:1x RPF
Cable pull overs: 3x F
DB Preacher: 1x RPF
hammer curls: 1x F
PB on the T-bars ( https://www.instagram.com/p/BkhHgTCh42V/?hl ) and a few other things. Good session!
want that crossfit hashtag in there, for all your crossfit fans. T-Bar: 8 plates x 7, 7x 10
Cable rows: 3 sets F
Reverse grip Pull downs:1x RPF
Cable pull overs: 3x F
DB Preacher: 1x RPF
hammer curls: 1x F
PB on the T-bars ( https://www.instagram.com/p/BkhHgTCh42V/?hl ) and a few other things. Good session!
how come you use the tbar over say, the row,
Halb said:
want that crossfit hashtag in there, for all your crossfit fans.
how come you use the tbar over say, the row,
Crossfitters love a proper bit of strength training how come you use the tbar over say, the row,
I alternate T-bar with bent over BB rows- stops each going stale- last pull session was BOR, this one T-bar's. They feel very, very different in what they offer, so I like to have both in there. I'll probably add in DB rows next time too, just a pain as you've got to do both arms and the second one is always more tired....
BB rows are my fave, because I'm good at them, but T-bars are great too.
The rotation of main exercises keeps strength climbing and avoids stagnation, generally.
For my part, I like T-Bar rows because they are probably much easier on the shoulder, and I am always trying to avoid over use injuries and inflammation around the joint.
My feeling (and I have nothing much to back this up) is that barbell rows would be the best choice if you could only do one row.
My feeling (and I have nothing much to back this up) is that barbell rows would be the best choice if you could only do one row.
ORD said:
For my part, I like T-Bar rows because they are probably much easier on the shoulder, and I am always trying to avoid over use injuries and inflammation around the joint.
My feeling (and I have nothing much to back this up) is that barbell rows would be the best choice if you could only do one row.
I like T-Bar rows because they're just *so* targettable. There's no waste or distraction as you feel them hit home.My feeling (and I have nothing much to back this up) is that barbell rows would be the best choice if you could only do one row.
Frankly, and I say this from the perspective of not even being able to lift a bar loaded with the kind of weights he uses out of the rack, but when I watch DD do barbell rows, I wonder why he bothers. He's not even getting close to full ROM and his lats don't appear to be engaging. I check in to Instagram daily to watch - in awe! - as he shifts huge weights for his various lifts, but on just that one, I wonder whether a 50% de-load might not deliver more focused results?
Like I said, fully accept that I'm in no position to criticise someone with such strength and physique, so it's a pure IMHO observation.
V8mate said:
I like T-Bar rows because they're just *so* targettable. There's no waste or distraction as you feel them hit home.
Frankly, and I say this from the perspective of not even being able to lift a bar loaded with the kind of weights he uses out of the rack, but when I watch DD do barbell rows, I wonder why he bothers. He's not even getting close to full ROM and his lats don't appear to be engaging. I check in to Instagram daily to watch - in awe! - as he shifts huge weights for his various lifts, but on just that one, I wonder whether a 50% de-load might not deliver more focused results?
Like I said, fully accept that I'm in no position to criticise someone with such strength and physique, so it's a pure IMHO observation.
Criticism is more than welcome!Frankly, and I say this from the perspective of not even being able to lift a bar loaded with the kind of weights he uses out of the rack, but when I watch DD do barbell rows, I wonder why he bothers. He's not even getting close to full ROM and his lats don't appear to be engaging. I check in to Instagram daily to watch - in awe! - as he shifts huge weights for his various lifts, but on just that one, I wonder whether a 50% de-load might not deliver more focused results?
Like I said, fully accept that I'm in no position to criticise someone with such strength and physique, so it's a pure IMHO observation.
By way of an explanation- ROM for me on BB rows is from waist to my knees- if I move the bar below the knees, I begin to engage the hips, which I don't want. It goes from arm straight, to elbows up, just behind the lats, then back- it's the lats that do the pulling, not the arms, hips or leg- so I focus on pulling the elbows back- lats don't have a huge range of motion on rowing movements tbh.
Rest assured they engage, and it's still my favourite back builder. I could drop the weight, and focus on form somewhat- but that's not what I use BB rows for- they're a great movement to load up on- the back works as a whole. I use cables and such like when I want to focus isolation.
to add- https://www.instagram.com/p/BkUP2O6hWTZ/?hl - there's no way I can increase the ROM here, without altering my body position/angle and engaging other muscles to do the pulling over the back.
It is obviously not a "strict" movement by any stretch of the imagination, but I think that kind of cheat row is probably still pretty effective. I don't think the hips are contributing much at all, and even the quads are only giving the weight a slap to get it moving. As pure anecdote, I see a lot of guys with very big backs who row like that. I see a lot of smaller guys who love a very strict Pendlay Row.
I personally prefer the Pendlay Row because I cannot tell how much I am cheating on other rows so do not know whether or not I am getting stronger or should be getting more reps. DD has a better kinematic sense and is mentally stronger, so I doubt those things apply to him. I like T-Bar rows because it is easier (for me, anyway) to see how much I am cheating the movement.
I personally prefer the Pendlay Row because I cannot tell how much I am cheating on other rows so do not know whether or not I am getting stronger or should be getting more reps. DD has a better kinematic sense and is mentally stronger, so I doubt those things apply to him. I like T-Bar rows because it is easier (for me, anyway) to see how much I am cheating the movement.
didelydoo said:
V8mate said:
I like T-Bar rows because they're just *so* targettable. There's no waste or distraction as you feel them hit home.
Frankly, and I say this from the perspective of not even being able to lift a bar loaded with the kind of weights he uses out of the rack, but when I watch DD do barbell rows, I wonder why he bothers. He's not even getting close to full ROM and his lats don't appear to be engaging. I check in to Instagram daily to watch - in awe! - as he shifts huge weights for his various lifts, but on just that one, I wonder whether a 50% de-load might not deliver more focused results?
Like I said, fully accept that I'm in no position to criticise someone with such strength and physique, so it's a pure IMHO observation.
Criticism is more than welcome!Frankly, and I say this from the perspective of not even being able to lift a bar loaded with the kind of weights he uses out of the rack, but when I watch DD do barbell rows, I wonder why he bothers. He's not even getting close to full ROM and his lats don't appear to be engaging. I check in to Instagram daily to watch - in awe! - as he shifts huge weights for his various lifts, but on just that one, I wonder whether a 50% de-load might not deliver more focused results?
Like I said, fully accept that I'm in no position to criticise someone with such strength and physique, so it's a pure IMHO observation.
By way of an explanation- ROM for me on BB rows is from waist to my knees- if I move the bar below the knees, I begin to engage the hips, which I don't want. It goes from arm straight, to elbows up, just behind the lats, then back- it's the lats that do the pulling, not the arms, hips or leg- so I focus on pulling the elbows back- lats don't have a huge range of motion on rowing movements tbh.
Rest assured they engage, and it's still my favourite back builder. I could drop the weight, and focus on form somewhat- but that's not what I use BB rows for- they're a great movement to load up on- the back works as a whole. I use cables and such like when I want to focus isolation.
to add- https://www.instagram.com/p/BkUP2O6hWTZ/?hl - there's no way I can increase the ROM here, without altering my body position/angle and engaging other muscles to do the pulling over the back.
For me, the key part of the ROM is touching the belly button. I got the tip from a Mark Rippetoe tutorial, where he reinforced the importance of the bar making proper contact with the belly button, i.e. not just brushing the front of your vest etc.
I made a point of pulling the elbows just that little bit further back so that there was proper belly contact, and I really felt the lat activation. The weight you use >respect< seems to stop you getting that contact, and I was just wondering whether you'd improve your results if you could lift it that bit higher?
Hands-up though: you have a physique most of us can't even aspire to, so you must be doing something right!
V8mate said:
Hey - thanks for the response. And absolutely agree that it's a back exercise - walk into any High St gym and there are more people doing back exercises with their arms, shoulders, chest etc, than not!
For me, the key part of the ROM is touching the belly button. I got the tip from a Mark Rippetoe tutorial, where he reinforced the importance of the bar making proper contact with the belly button, i.e. not just brushing the front of your vest etc.
I made a point of pulling the elbows just that little bit further back so that there was proper belly contact, and I really felt the lat activation. The weight you use >respect< seems to stop you getting that contact, and I was just wondering whether you'd improve your results if you could lift it that bit higher?
Hands-up though: you have a physique most of us can't even aspire to, so you must be doing something right!
In my view, Rippetoe is wrong. The only reason he wants people to touch the stomach is so that the rep is repeatable (i.e. you can tell whether or not the rep was completed).For me, the key part of the ROM is touching the belly button. I got the tip from a Mark Rippetoe tutorial, where he reinforced the importance of the bar making proper contact with the belly button, i.e. not just brushing the front of your vest etc.
I made a point of pulling the elbows just that little bit further back so that there was proper belly contact, and I really felt the lat activation. The weight you use >respect< seems to stop you getting that contact, and I was just wondering whether you'd improve your results if you could lift it that bit higher?
Hands-up though: you have a physique most of us can't even aspire to, so you must be doing something right!
But that is pretty simplistic. It encourages all sorts of dodgy form looking to make the touch - leaning into the bar at the last moment, while the bar "floats", over-pulling at the upper arm, allowing the humerus to glide forward in the socket...all bad things. DD's elbows are going behind his torso, and that may be the optimum end for the pull, depending on his particular articulations.
Rippetoe's own form on rows is pretty suspect.
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