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

[Johnny]

Great session Sat. Superset everything

Squats up to a few sets of 3x130KG (not done much lately so happy with that, lots of volume prior)
BOR - Lots of sets, x8, @60/80kg.
Curls @22/26KG DBs

Some other stuff. Some calf raises on the machine.

Sunday

13.5 mile recovery ride on the SS, still set some PRs

[smiffy180]

didelydoo said:

Legs>

Leg press: 460kg x 20 (PB) 200x 3F tempo reps
Leg ext: 3x F
1 leg: 3x F
GHR: 3x F
DB hams: 3x F
ham curl: RPF
1 leg: 3x F

Good. leg press was real tough, really feel it pulling my quads to bits!..... 500 for 20 on this leg press would be impressive, so that's my aim.

I'd say 500 for 20 on any is to be honest!

[didelydoo]

Push>

Bench: 145kg x 7, 100x 21's, 60 x tempo reps F
Front to back BB OH: 3x F
DB Fly: 3x F
DB lat raise: 3x F
BB rear delts: 3 x F
Trip push downs- OH>Rope>CG superset x 3F

Fluffed the bench by laying too far back when I lifted off, but OK over all.

[ORD]

Very late posting Monday’s workout. Recovering from a sickness bug so was weak as a kitten and dropped volume down.

RDLs: 4 x 6 @ 90 kg
Squats: 10 x 97.5kg; 2 x 12 @ 87.5 kg

T-Bar: 12 x 75 kg
Swapped in ring rows because I had no back strength.
Band press ups: 3 x 12
Triceps, curls and face pulls to death.

[Regiment]

didelydoo said:

Legs>

Leg press: 460kg x 20 (PB) 200x 3F tempo reps
Leg ext: 3x F
1 leg: 3x F
GHR: 3x F
DB hams: 3x F
ham curl: RPF
1 leg: 3x F

Good. leg press was real tough, really feel it pulling my quads to bits!..... 500 for 20 on this leg press would be impressive, so that's my aim.

I used to have a plated loaded leg press that I was doing 3 x 10 on years ago, I’d have thought 460kg for someone as strong as you would be comfortable?

[didelydoo]

Regiment said:

I used to have a plated loaded leg press that I was doing 3 x 10 on years ago, I’d have thought 460kg for someone as strong as you would be comfortable?

All depends on the leg press machine used I guess- weight used can vary wildly from one to another. Also foot position, back rest etc. But 460 on the one I use, is pretty heavy, and by rep 20 it's even heavier. Not comfortable, by any means.

[Regiment]

didelydoo said:

All depends on the leg press machine used I guess- weight used can vary wildly from one to another. Also foot position, back rest etc. But 460 on the one I use, is pretty heavy, and by rep 20 it's even heavier. Not comfortable, by any means.

There was a cable leg press machine next to the plate loaded machine that I was repping out 180 for single leg and then a hack squat machine where 3 plates either side was heavy.

[ORD]

I wish I had a leg press machine in my home gym. I think they’re often underrated.

[Halb]

Regiment said:

I used to have a plated loaded leg press that I was doing 3 x 10 on years ago, I’d have thought 460kg for someone as strong as you would be comfortable?

I used to use a leg press at the start of my gym journey, before I started to learn, it was a sawdust gym and a good one. I read an article recently that some l-press machines are not good for tall people, the angle can hamper. I notice a large difference in the cable leg-press and the hammer plate l-press in my current gym, the hammer press is damn awkward. But I can go atg with the cable one. I can remember people pushing way more than I could on lp, but they couldn't come close to me on squats 10 years ago.
there is so much discrepancy between leg-presses. Puts me in mind of one old muscle-head in my current gym, built like a gorilla, wraps his knees up, fills up the machine with 25's and then shifts it a few inches...ffs

[smiffy180]

https://www.instagram.com/p/BnZcMXzh3lR/?utm_sourc...
100kg 4x6 and 140kg for 1, maybe 2 reps if you're feeling nice. Pushed forward on first rep instead of up. I love overhead but I'm just so bad at it!
Need to work on catching - watch how I catch forward then readjust, it gets worse as I rep out or get heavier.
Incline bench 80kg 3x8
Flat dumbbell bench 30kg 3x12
Rear delts 3x12
Alekna 3x8 4s count at bottom.

[chris4652009]

Did some deadlifts last night
up at 04:30 in the gym for 5 this morning, awesome core session

[chris4652009]

ORD said:

I wish I had a leg press machine in my home gym. I think they’re often underrated.

Agreed
I wish I had an assault bike too

[Animal]

Block 1:
Deadlift x 5 (110kg)
Burpee x 5
10 mins EMOM (I managed 6 rounds in 10 mins)

Block 2:
Thruster x 10 (40kg)
10 mins EMOM (I managed 5 rounds in 10 mins)

Block 3:
Interval Row 20 sec on, 40 sec off
10 mins, starting at 90m/interval adding 1m each time

Block 4:
Sit-up + Hollow Rock
50-40-30-20-10

[ORD]

Decent workout last night. Still feeling rough but getting stronger again.

Landmine press: 12 x 47.5kg, 42.5kg, 42.5kg
Pull ups (+15kg): 4 x 6

Split squats: 3 x 15 @ 30kg (total of 2 DBS)
Band pull throughs: 3 x 18

Curls and overhead triceps extend to finish.

I tried supersetting the upper body lifts with lower body lifts, rather than the usual antagonistic pairing that I do (push with pull). It was much easier. Less effective for moving lots of weight, I guess.

[didelydoo]

Pull>

18" deads: 285kg x 5
T-Bars: some, lower back was too gone from pulls....
Cable rows: 3x F
High cable rows: 3x F
EZ curls: 75kg x 5, 50kg x 14
DB hammers: 3x F
BB reverse curls s/s wrist curls: 3x F

Reasonable. Deads were tough work this week, keeping position totally frazzled my back- expected them to be easier, though I'm not sure why...... Working up towards 2 x 20 plates aside on the preacher as well, that'd be cool! 32.5kg a side today.

Progress.

[Regiment]

Last night

Deadlift
5 x 142.5kg
3 x 160kg
7 x 180kg - 4 of these reps were touch n go with really stty, back breaking technique. Never doing that again.

Squats
Set of 7, 5, 5, 6, 5 at 95kg which is 70%of my training max. Horrible but more my head was spinning from deadlifts, should have been 5 x 10.

Hip Thrusts
3 x 15 at 47.5kg dumbbell.

Currently, my calculated 1rep maxes based on reps in the final set are
Deadlift - 222kg
Squat - 146kg
Bench - 126kg
Overhead - 82kg

[chris4652009]

ORD said:

Curls and overhead triceps extend to finish.

Do you ever get elbow discomfort doing them overhead? I switched to doing tricep extensions using the high cable and pulling it downwards with elbows locked at the waist, works great get a great squeeze at the bottom

[ORD]

chris4652009 said:

Do you ever get elbow discomfort doing them overhead? I switched to doing tricep extensions using the high cable and pulling it downwards with elbows locked at the waist, works great get a great squeeze at the bottom

Nah. I am terrible at all direct arm exercises but don't get elbow trouble from any type of tricep extension. Curls are a different matter - barbell curls hurt my shoulders.

[chris4652009]

ORD said:

Nah. I am terrible at all direct arm exercises but don't get elbow trouble from any type of tricep extension. Curls are a different matter - barbell curls hurt my shoulders.

Fair enough


As for shoulders, I'm working on my shoulders for snatch, so hard

[Halb]

chris4652009 said:

Fair enough


As for shoulders, I'm working on my shoulders for snatch, so hard

have you got your technique down?