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

[DSharp]

Burwood said:

I have no clue what half that stuff is but it sounds heavy

Videos probably easier than text explanation...
https://instagram.com/p/BlNs4qEhB2H/

Variations to build tricep / lockout strength 😁

[didelydoo]

Heads not been in it recently- sub par effort, diet has basically been not eating much. On the plus side, I've leaned out quite a lot, strength appears not to have suffered, and I've got some striations in new places.....

Today>
Bench, paused: 140, 160, 170, 187.5kg F, 150 x 7
Cable fly (2 variations )- 6 sets F
BHN Smith: 80x RPF, 60x F
DB Side Delt: 3 F
DB Rear Delt: 2 F
Tri Pushdown SS: 2 F

Bench was pretty close, is there with more calories, which i'm beasting this week. Got a decent bit of volume in, very sweaty.
OK session, flat, but will fill up this week.

[Halb]

anyone use indian clubs here?
these are indian clubs

not this

---

DD, when you you slot in deadlifts on ppl?

[didelydoo]

Halb said:

DD, when you you slot in deadlifts on ppl?

I avoid them at the moment, potential to mess up my other training is too big. But when I do, they are usually the first thing on Pull day. I always put the 'biggest/most important' movement first, it allows for max effort when you're fresh. However, If i'm doing rows too, i'll do them first, as I class them more highly than deads.

[Animal]

Pullup x 50 total
Hammer Row 3x15-25
Vogelpohl Row 3x15-20
Cable Kickback 3x30
Seated Dumbbell Curl 3x6-15
Standing Hammer Curl 3x15-25

[ORD]

Back after a 9-day break. I did some light conditioning workouts (press ups, pull ups and air split squats) but otherwise no training except walking lots and bodyboarding.

TB deads: 5 x 165kg; 8 x 145kg; 12 x 125kg
FB bench: 5 x 87.5kg; 8 x 77.5kg; 12 x 72.5kg
T-bar row: 5 x 92.5kg; 8 x 82.5kg; 12 x 72.5kg

Some press ups and curls to finish.

Everything felt heavy!

[didelydoo]

I’m excited about pull day tomorrow- consumed a few thousand excess calories today- Pb tastic!

[didelydoo]

Pull>

BB row: 240kg x 7, 180 x 23
Underhand Pull downs: 1 RPF
Cable pull overs: 1 RPF
DB curls: 1 set F

That was it. the BB rows totally killed me! But they were rep PB's, so that was nice.

[Animal]

Bench Press
Low-rep warm-up sets then 1x10 @ 100kg, which is a PB and the first of the 3 goals I set myself for 2018.
Dips 4x12-20
Pec Desk 2x15
Cable Kickback 3x30

[ORD]

Good stuff on that 10 x 100 kg!

Quick and easyish workout tonight:

OHP: 3 x 62.5kg; 5 x 57.5kg; 8 x 52.5kg
Squats: 5 x 2 @ 120kg (just to get me used to weight again before hitting a workout on Friday)
Pull ups: 5 x 22kg; 8 x 12kg; 12 BW
Landmine press: 5 x 57.5g; 8 x 52.5kg; 12 x 42.5kg

[smiffy180]

Never thought I'd be asking this
Can anyone help with diet?
I'm seriously struggling to shift this last 10kg and it's getting ridiculous.

I post up my lifts to keep track, strength is still at 90%+ so can't be going too low?
I'm on 2900 cals but it isn't shifting.
Bodyweight is 142kg (gone up over the last 4 days weirdly) and TDEE says 3500-3800 but I seem to gain at that.
I've just started adding in cardio - 20/30mins on high incline treadmill but was hoping to avoid doing that on top of everything else.

I wanted to be done by this month which isn't happening. Might be water weight with the heat?

I'm now trying low carb non training/low impact days on top to see if that helps?

[Animal]

ORD said:

Good stuff on that 10 x 100 kg!

[didelydoo]

smiffy180 said:

Never thought I'd be asking this
Can anyone help with diet?
I'm seriously struggling to shift this last 10kg and it's getting ridiculous.

I post up my lifts to keep track, strength is still at 90%+ so can't be going too low?
I'm on 2900 cals but it isn't shifting.
Bodyweight is 142kg (gone up over the last 4 days weirdly) and TDEE says 3500-3800 but I seem to gain at that.
I've just started adding in cardio - 20/30mins on high incline treadmill but was hoping to avoid doing that on top of everything else.

I wanted to be done by this month which isn't happening. Might be water weight with the heat?

I'm now trying low carb non training/low impact days on top to see if that helps?

If you've properly stalled at 2900 cals, drop your cals lower, or do more to burn more- preferably both. This is where dieting becomes hard- easy street for you so far- now you've got to be hungry and work at it

You can try Keto, intermittent fasting, carb cycling etc, but they both ultimately work by limitation of total cals across a given time. 2900 is still a lot- so suck it up and get to work!

I presume you're diet is 100% clean, low sugar?

[TheJimi]

Smiffster, if you don't want to cardio as such, what about stuff like battle ropes and kettle bell stuff?

[smiffy180]

DD I thought I'd be doing something wrong if I was on such low cals at 140kg?
I can drop it lower it was just am I causing metabolic issues by doing so?
Only major sugar I get is from sweet potato and a smidge from sauces.

TheJimi said:

Smiffster, if you don't want to cardio as such, what about stuff like battle ropes and kettle bell stuff?

It was more I'm already at the gym 2 hours even with short rest periods!
I've just adjusted training to hypertrophy style with very short rest periods. Takes about 8mins per exercise but the gym is now so busy my total time isn't really changing

[didelydoo]

smiffy180 said:

DD I thought I'd be doing something wrong if I was on such low cals at 140kg?
I can drop it lower it was just am I causing metabolic issues by doing so?
Only major sugar I get is from sweet potato and a smidge from sauces.

2900 isn't that low really, and your lean body mass isn't 140kg- metabolic slow down issues likely won't become apparent until waaaay lower calories, for long, prolonged periods of time. As you get smaller, your body needs less calories, but your metabolism will stay the same.

If you're no longer losing weight- you're consuming too much. How do you intend to lose a further 10kg without lowering calories or doing a sh*t ton more exercise? Eat more to 'fire up the metabolism'?

I'd try intermittent fasting at dropped cals, daily cardio, std training (keeping it heavy)- add in ECA if you fancy to speed things along, as it actually does raise your metabolism. Not a huge drop in cals, but small incremental ones to keep progress moving.

Edited by didelydoo on Thursday 19th July 10:10

[Halb]

smiffy180 said:

It was more I'm already at the gym 2 hours even with short rest periods!
I've just adjusted training to hypertrophy style with very short rest periods. Takes about 8mins per exercise but the gym is now so busy my total time isn't really changing

yeah, bloody hogs taking up space at the gym, I can normally get on the O platform immediately, if not, then I hoover and swoop in then do one of my circuits. You have a sled at yours? do you do strongman medley stuff? the thing I mis most at my gym is a punch bag.
I like a frew circuits from here which I currently do;
main one from here
https://www.t-nation.com/training/lose-fat-stay-st...
2nd
Elimination Circuit With Climbing Reps from here and loaded carry stuff
https://www.t-nation.com/training/the-7-best-worko...

6 – Schedule Wisely
https://www.t-nation.com/training/8-rules-for-fat-...

https://www.t-nation.com/training/metabolic-condit...
https://www.t-nation.com/training/4-ways-to-burn-f...

[smiffy180]

didelydoo said:

2900 isn't that low really, and your lean body mass isn't 140kg- metabolic slow down issues likely won't become apparent until waaaay lower calories, for long, prolonged periods of time. As you get smaller, your body needs less calories, but your metabolism will stay the same.

If you're no longer losing weight- you're consuming too much. How do you intend to lose a further 10kg without lowering calories or doing a sh*t ton more exercise? Eat more to 'fire up the metabolism'?

I'd try intermittent fasting at dropped cals, daily cardio, std training (keeping it heavy)- add in ECA if you fancy to speed things along, as it actually does raise your metabolism. Not a huge drop in cals, but small incremental ones to keep progress moving.

Edited by didelydoo on Thursday 19th July 10:10

I was dropping 1.5kg a week at 2900, I was expecting it to get me through another 5kg/3 weeks or so before stopping, it's only lasted 2 weeks though and stopped dead.

I'm just trying to avoid any metabolism damage, I enjoy my food!

Halb said:

yeah, bloody hogs taking up space at the gym, I can normally get on the O platform immediately, if not, then I hoover and swoop in then do one of my circuits. You have a sled at yours? do you do strongman medley stuff? the thing I mis most at my gym is a punch bag.
I like a frew circuits from here which I currently do;
main one from here
https://www.t-nation.com/training/lose-fat-stay-st...
2nd
Elimination Circuit With Climbing Reps from here and loaded carry stuff
https://www.t-nation.com/training/the-7-best-worko...

6 – Schedule Wisely
https://www.t-nation.com/training/8-rules-for-fat-...

https://www.t-nation.com/training/metabolic-condit...
https://www.t-nation.com/training/4-ways-to-burn-f...

There's no sled, yet.
Not enough room to do strongman circuits during the times I go except Weekends.

There isn't that much space for circuits either, they've managed to make a big space small with how they've set the gym up.

[Halb]

smiffy180 said:

There's no sled, yet.
Not enough room to do strongman circuits during the times I go except Weekends.

There isn't that much space for circuits either, they've managed to make a big space small with how they've set the gym up.

We're lucky to hgave two platforms now. I minimize kit usage by using same BBs for two exercises. So in the climbing reps circuit, 1 bb for squat, bands for press-ups, 1 bb for cleans/presses and then chins as the vertical pull.

then there's the bobby circus maximus thing that I think, animal posted; 1 bb, 2 kbs and a floor. I also like DT
https://wodwell.com/wod/dt/

or the rower
https://strengthmatters.com/how-to-become-a-faster...

Edited by Halb on Thursday 19th July 13:13

[didelydoo]

smiffy180 said:

I was dropping 1.5kg a week at 2900, I was expecting it to get me through another 5kg/3 weeks or so before stopping, it's only lasted 2 weeks though and stopped dead.

I'm just trying to avoid any metabolism damage, I enjoy my food!

Do you really think eating 2500cals, or a little less is going to damage your metabolism? Because it won't - that would take a big drop, for a long time. The human body is a smart piece of equipment, it takes quite a lot to fk it up!

The issue is you don't want to drop cals because you enjoy your food- I'm afraid it's time to feel like you're dieting now!