What training are you doing/have you done today? (Vol.3)
Discussion
didelydoo said:
Sounds good- for fly, it’s important to stretch and squeeze- no delts, as they’ll do it for you if your not careful- pecs only!
Remember the failure and rest/pause sets are the ones that count. So push yourself, hard. In a few weeks you’ll realise how you’ve not been pushing as hard as you could have been - that’s the reaction most have.
It may feel like that in a few weeks, but I do know how to push hard. Baby steps on the pecs anyway, the volume should help strengthen the tendon.Remember the failure and rest/pause sets are the ones that count. So push yourself, hard. In a few weeks you’ll realise how you’ve not been pushing as hard as you could have been - that’s the reaction most have.
TheJimi said:
Sorry Hal, but that really hacks me off.
If you ask someone for a program, use the program. Don't take it then bastardise it.
You'd be as well just making up your own.
Edit: Maybe I was being overly harsh. Sorry
I see your point, glad you recanted.If you ask someone for a program, use the program. Don't take it then bastardise it.
You'd be as well just making up your own.
Edit: Maybe I was being overly harsh. Sorry
Edited by TheJimi on Monday 24th December 19:04
I have swapped out posterial DB raises for bb rear raises (this exercise was discussed some pages back), since when tired, posterior raises can get wobbly(lose target), and there is very little scope for that on the bb version. I've removed a front deltoid raise as there is a lot of pressing and my front deltoids are prominent, I wish to 'even it up.'.
I've added a unilateral KB press, it's like an Arnold press, for stability and hitting two heads of the delt. I've also added a unilateral lat pulldown as I noticed an unevenness in my lat strength, possibly exacerbated by my left side having only tendon connection on my pec (I twist on high rep pullups), the iso move helps me to 'feel' the tendon at extreme range and will be better for my health all round. I've also added a large stomach exercise per day; toes to bar and inverse crunches. I have always made my own programs, or lifted from places I trust on the net, think this may be the first time I've had someone I 'know' make one, because DD and I have posted on here for years and we share the same philosophy and I have wanted to do DC for some years and DD has made it work for himself. I was interested in the structure and rests/timings. DD gave me a three day A/B routine he had pre-written. I may add wall balls for explosiveness on the push day, we shall see. DD is not stood in front of me and so obviously I need to precision for thing slightly.
I hope your furious ire has abated...if not, happy xmas and have a pint!
Oh Imay have added an extra BB curl set...'caus I'm a f
king beast! 
so carwise, it's exactly the same, I've just gone for velour cream interior and an 8-track...caus I is stylish
Edited by Halb on Monday 24th December 20:33
Merry Christmas everyone!
Decent deadlift workout yesterday:
Deads: 6 x 3 @ 140kg. Felt easy enough but glutes are sore today!
BW pull ups.
OHP: 3 x 5 @ 60kg. Not done standing OHP for months and was very disappointed with strength here.
Prowler pushes: 4 @ 155kg
Light machine rows: 40 rep set
DB Bench press: 17 @ 30 kg
Band pull aparts
I’m all for modifying programmes. Anyone over 30 that has competed in anything has plenty of old injuries to work around and knows his own body well enough to make sensible changes. There are plenty of exercises I simply cannot do without undue risk.
Merry Christmas!!
Decent deadlift workout yesterday:
Deads: 6 x 3 @ 140kg. Felt easy enough but glutes are sore today!
BW pull ups.
OHP: 3 x 5 @ 60kg. Not done standing OHP for months and was very disappointed with strength here.
Prowler pushes: 4 @ 155kg
Light machine rows: 40 rep set
DB Bench press: 17 @ 30 kg
Band pull aparts
I’m all for modifying programmes. Anyone over 30 that has competed in anything has plenty of old injuries to work around and knows his own body well enough to make sensible changes. There are plenty of exercises I simply cannot do without undue risk.
Merry Christmas!!
First proper session back! Legs>
Front squat: 140kg x 5, 160 x 1, 182.5 x 1
Leg press: 500kg x 12, 420x 20
Ghr: 5 x F
Db ham curls: 3 x F
Leg ext: stack x F
Great session. Few rep PB’s- surprised as diets been crap and I’ve drank way too much. Was actually pretty strong!
Wine, gin, pigs n blankets and chocolate diet- patent pending.
Front squat: 140kg x 5, 160 x 1, 182.5 x 1
Leg press: 500kg x 12, 420x 20
Ghr: 5 x F
Db ham curls: 3 x F
Leg ext: stack x F
Great session. Few rep PB’s- surprised as diets been crap and I’ve drank way too much. Was actually pretty strong!
Wine, gin, pigs n blankets and chocolate diet- patent pending.
didelydoo said:
First proper session back! Legs>
Front squat: 140kg x 5, 160 x 1, 182.5 x 1
Leg press: 500kg x 12, 420x 20
Ghr: 5 x F
Db ham curls: 3 x F
Leg ext: stack x F
Great session. Few rep PB’s- surprised as diets been crap and I’ve drank way too much. Was actually pretty strong!
Wine, gin, pigs n blankets and chocolate diet- patent pending.
It's weird isn't it, I've eaten my family out of house and home, and a lot of it crap, but I feel so strong at the gym. Probably not sustainable though Front squat: 140kg x 5, 160 x 1, 182.5 x 1
Leg press: 500kg x 12, 420x 20
Ghr: 5 x F
Db ham curls: 3 x F
Leg ext: stack x F
Great session. Few rep PB’s- surprised as diets been crap and I’ve drank way too much. Was actually pretty strong!
Wine, gin, pigs n blankets and chocolate diet- patent pending.
mcelliott said:
It's weird isn't it, I've eaten my family out of house and home, and a lot of it crap, but I feel so strong at the gym. Probably not sustainable though
I think I’ve eaten LESS than normal! (Total calorie wise) But it’s been almost all carbs and booze. But no- it’s not sustainable! But.... there is a load of junk still requiring eating...... didelydoo said:
mcelliott said:
It's weird isn't it, I've eaten my family out of house and home, and a lot of it crap, but I feel so strong at the gym. Probably not sustainable though
I think I’ve eaten LESS than normal! (Total calorie wise) But it’s been almost all carbs and booze. But no- it’s not sustainable! But.... there is a load of junk still requiring eating...... 
Yesterday -
1x5 back squats 80kg
3x5 back squats 92.5kg
1x5 trap bar deads 100kg
1x5 TBDs 120kg
3x10 hanging leg to bar raises
3x10 ab wheel roll outs
3x5 L sit pull through
3x5 muscle up pull through (feet on the floor like before)
Never done trap bar deads before - liked them.
Current weight is 66kg.
1x5 back squats 80kg
3x5 back squats 92.5kg
1x5 trap bar deads 100kg
1x5 TBDs 120kg
3x10 hanging leg to bar raises
3x10 ab wheel roll outs
3x5 L sit pull through
3x5 muscle up pull through (feet on the floor like before)
Never done trap bar deads before - liked them.
Current weight is 66kg.
V8mate said:
Yep. Really can't put my finger on why, but I wasn't overly impressed today.
yeah same. I think THor has pissed away his best years messing about with other things.gregs656 said:
3x10 hanging leg to bar raises
3x10 ab wheel roll outs
3x5 L sit pull through
3x5 muscle up pull through (feet on the floor like before)
l-sits are very impressive.3x10 ab wheel roll outs
3x5 L sit pull through
3x5 muscle up pull through (feet on the floor like before)
when you to legs to bar, do you keep them locked straight? can you do wipers?
L sit pull throughs are great - https://www.instagram.com/p/BqxfU1Ag5Se/?utm_sourc...
I go a bit slower than this guy.
I can't keep completely straight legs. My mobility is getting better but it's not there yet. I can do wipers, I just tried a couple of weeks a go actually.
I am actively working on my mobility again now. I stopped for a while.
I feel close to getting the handstand too, closer than I have ever been before anyway!
I go a bit slower than this guy.
I can't keep completely straight legs. My mobility is getting better but it's not there yet. I can do wipers, I just tried a couple of weeks a go actually.
I am actively working on my mobility again now. I stopped for a while.
I feel close to getting the handstand too, closer than I have ever been before anyway!
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