What training are you doing/have you done today? (Vol.3)
Discussion
Deadlifts today:
150kg x 7 singles then an AMRAP. I got 6 fairly easy reps.
That puts my estimated 1RM at 174kg which is not too bad. I’ve signed up for a deadlift challenge on 19 January and have given myself a target of 405lb, which is just over 180kg. Should be OK. I think I could probably pull 180 today if I had to.
Also did:
Seated barbell OHP: 6 x 60kg; 11 x 50kg
Not sure I like this at all but my garage roof is too low for standing OHP!
Pull ups, press ups, ab roll outs & band pull aparts.
150kg x 7 singles then an AMRAP. I got 6 fairly easy reps.
That puts my estimated 1RM at 174kg which is not too bad. I’ve signed up for a deadlift challenge on 19 January and have given myself a target of 405lb, which is just over 180kg. Should be OK. I think I could probably pull 180 today if I had to.
Also did:
Seated barbell OHP: 6 x 60kg; 11 x 50kg
Not sure I like this at all but my garage roof is too low for standing OHP!
Pull ups, press ups, ab roll outs & band pull aparts.
More messing about>
Front squat: up to 180kg
Strict barbell: 120kgx 1, 100kg x 8
Smith incline: pumpy stuff.
that was it. Really wanted a 180kg front before year end.....160 before hand made me almost pass out, so I wasn't confident....however, rack felt good, and it flew up. https://www.instagram.com/p/Brj2JrtlNig/
Front squat: up to 180kg
Strict barbell: 120kgx 1, 100kg x 8
Smith incline: pumpy stuff.
that was it. Really wanted a 180kg front before year end.....160 before hand made me almost pass out, so I wasn't confident....however, rack felt good, and it flew up. https://www.instagram.com/p/Brj2JrtlNig/
Edited by didelydoo on Wednesday 19th December 09:44
didelydoo said:
More messing about>
Front squat: up to 180kg
Strict barbell: 120kgx 1, 100kg x 8
Smith incline: pumpy stuff.
that was it. Really wanted a 180kg front before year end.....160 before hand made me almost pass out, so I wasn't confident....however, rack felt good, and it flew up. https://www.instagram.com/p/Brj2JrtlNig/
Well that was easy! Front squat: up to 180kg
Strict barbell: 120kgx 1, 100kg x 8
Smith incline: pumpy stuff.
that was it. Really wanted a 180kg front before year end.....160 before hand made me almost pass out, so I wasn't confident....however, rack felt good, and it flew up. https://www.instagram.com/p/Brj2JrtlNig/
Edited by didelydoo on Wednesday 19th December 09:44
I think I'm more impressed by the front rack!
I can't front squat with a front rack at all, just collapse forward.
smiffy180 said:
Well that was easy!
I think I'm more impressed by the front rack!
I can't front squat with a front rack at all, just collapse forward.
Thank you gents. I've done more, but it's been s along time since I've even tried, so I was chuffed with it.I think I'm more impressed by the front rack!
I can't front squat with a front rack at all, just collapse forward.
I was completely unable to rack as well- Took about an hour of mobility/stretching work to get even close to front rack on Saturday, this morning was much faster. It's not perfect, but it's half decent- it hurts my wrists, but they'll get used to it.. (I simply cannot do it arms crossed)
It's as much an upper back as a leg exercise IMO.
didelydoo said:
More messing about>
Front squat: up to 180kg
Strict barbell: 120kgx 1, 100kg x 8
Smith incline: pumpy stuff.
that was it. Really wanted a 180kg front before year end.....160 before hand made me almost pass out, so I wasn't confident....however, rack felt good, and it flew up. https://www.instagram.com/p/Brj2JrtlNig/
Fantastic lift!Front squat: up to 180kg
Strict barbell: 120kgx 1, 100kg x 8
Smith incline: pumpy stuff.
that was it. Really wanted a 180kg front before year end.....160 before hand made me almost pass out, so I wasn't confident....however, rack felt good, and it flew up. https://www.instagram.com/p/Brj2JrtlNig/
Edited by didelydoo on Wednesday 19th December 09:44
I agree on front squats. I do them quite a lot (nowhere near as heavy - my best is 100kg x 6), and it is always my upper back that fails.
gregs656 said:
Yesterday -
3x10 chest to bar pull ups
3 x 6 Bulgarian ring dips
5,4,4 - wall assisted HSPU
8,8,10 - incline 1 arm push up (8 each arm, 10 alternating)
3x10 ab wheel roll outs
3x5 L sit pull through
3x5 muscle up pull through
Some mobility and handstand stuff.
Nice - will keep an eye on your stuff.3x10 chest to bar pull ups
3 x 6 Bulgarian ring dips
5,4,4 - wall assisted HSPU
8,8,10 - incline 1 arm push up (8 each arm, 10 alternating)
3x10 ab wheel roll outs
3x5 L sit pull through
3x5 muscle up pull through
Some mobility and handstand stuff.
One question - I'm finding that I'm getting quite 'twingey' and I think that's because it's actually harder to regulate 'load' and the effort required - easier when it's a set weight on a bar, but a slight difference in form or set up on a BW exercise and you can suddenly load up a joint/tendon/muscle far more than expected and once you're committed to a move, it's harder to get out of it.
I'm guessing that it's something where I'm just going to have to take it pretty slow, build it up gently and really concentrate on technique, form and how it's applied.
Frankly, even after a couple of weeks, I can see a difference in my body and how it's working compared to weights and I was only really doing compound stuff anyway.
What's been your experience?
Edited by Mothersruin on Wednesday 19th December 16:11
I started in December last year and had tendon trouble in both elbows after about a month. In January I scaled back and it settled down fairly quickly.
The biggest cause seemed to be tight triceps and the cold of my old gym in the winter. I tried lots of things but foam rolling and buying elbow sleeves helped the most.
I then had another flare up when I moved to rings, particularly ring dips. Again I scaled back and did regular foam rolling.
Both times I have tried doing weighted pull ups and dips I have had twinges that haven't developed but have made me stop. I have just switched to bulgarian dips and I think there is plenty of development there but I think I will work on (lightly) weighted pull ups again.
Your muscles are much faster to adapt than your tendons.
I absolutely love doing calisthenics though, and feel like I have come a long way this year.
The biggest cause seemed to be tight triceps and the cold of my old gym in the winter. I tried lots of things but foam rolling and buying elbow sleeves helped the most.
I then had another flare up when I moved to rings, particularly ring dips. Again I scaled back and did regular foam rolling.
Both times I have tried doing weighted pull ups and dips I have had twinges that haven't developed but have made me stop. I have just switched to bulgarian dips and I think there is plenty of development there but I think I will work on (lightly) weighted pull ups again.
Your muscles are much faster to adapt than your tendons.
I absolutely love doing calisthenics though, and feel like I have come a long way this year.
gregs656 said:
Highly recommend looking at the BWF reddit - lots of good stuff on there - it's where the basis of this current routine came from, and I did their 'Recommended Routine' for about 9 months (probably 2 months too long).
Bookmarked that last night. Haven't had a chance to look other than to realise there's a huge amount of info there.
didelydoo said:
Send me your Email, and i'll knock you up a split. I tend to rotate 2 main lifts now (push A, pull A, legs A, Push B, Pull B, Legs B)rather than 3, as I found that the 3rd lift was picked just to be a third lift, after a block, i'll swap one out, if I think necessary, which I often don't.
Just push/pull days needed, or legs too?
YHM. JUst push/pull please, can't bring my pace down with legs as well. Just push/pull days needed, or legs too?
Did DT, got 15 mins, then watched Annie thingydottir do it in 8, then this guy, do it in 5!
https://youtu.be/E6QaheZ8RsE
Halb said:
YHM. JUst push/pull please, can't bring my pace down with legs as well.
Did DT, got 15 mins, then watched Annie thingydottir do it in 8, then this guy, do it in 5!
https://youtu.be/E6QaheZ8RsE
How did you break it up/pace yourself?Did DT, got 15 mins, then watched Annie thingydottir do it in 8, then this guy, do it in 5!
https://youtu.be/E6QaheZ8RsE
DT is both my favourite and least favourite workout. It sucks massively but you feel so good after!
I usually go for 11 dl, 1dl+8 cleans, 1 clean + 6 jerks
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