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

[V8mate]

popeyewhite said:

V8mate said:

If I turn the weights so fingers are facing my ears, I get an impingement (on left arm) on the front edge(?) of my delt, just above my armpit.
Any web-based diagnoses?

Pain of full supination of forearm can be long head biceps tendonitis, the fact that it hurts near your front delt on half supination suggests it could be something like that. There are easy stretches on Youtube.

Thanks Popeye

[chris watton]

29th workout.

Today:

Back Extensions - 2x30 reps

Squats - 7x12-1 rep (up to 160kg - quite easy, could have done more)
Bench Press - 7x12-1 rep (up to 145kg) and then 1 x drop set with 130kg, 3 reps
Power Clean - 8x2 reps
High Pull - 4x10-5 reps
Deadlift - 4x1 rep
Pendlay Row - 5x5
Seated Pulley Row - 4x12-8 reps

Almost 30 workouts to get more or less where I was before the 3 month break!

[Halb]

push day today.

left elbow had a niggle, I think doing plate flips a few weeks ago helped do it. WHen I extend the elbow it's there, can really feel it now because of a hard push day...unsure whether to have a weekor two off or just push trough and be careful on certain things...

[marksx]

Rugby season is over now. I started half way through and I am weak, seriously weak.

For about 8 weeks I've been doing this:

Mon - squats, bench, barbell row, barbell curls
Wed - squats, bench, deadlift, overhead rows,
Fri - squats, bench, overhead press, one arm row.

Pretty much 5x5 of everything. And the odd few other exercises thrown in there just to mix it up a bit.

I pretty much made this routine up. Is it a good one for general strength training?

I'm having a week or two off now, then getting back into it. 4 months until next season starts, and want to be sure what I'm doing is effective.

I don't have much equipment. Olympic Barbell and rack. Adjustable bench, standard spinlock dumbbells, standard barbell, resistance bands, 15kg sandbag.

[didelydoo]

Pull>

Pendlay rows: 120x 8
BB rows: 200x 13
CG cable rows: 1x RPF
High cable row: 1x RPF
EZ preacher: 2x 21's
reverse EZ: 3x F

Tried to do the Pendlys very strictly, I couldn't do much stricter with just the bar TBH! - https://www.instagram.com/p/Bw1DpMrjSWw/

[Animal]

5/3/1 Week 5:
Overhead press 45x5, 50x5, 57.5x8
Pullup 5x4-10
Dip 5x8-15

[biggbn]

Cardio day, dropped rest period between sets from one minute to thirty seconds. Obviously much tougher but completed the ten sets no problem. Gonna try and add some arm work a few days a week as these are disappearing!!

[gregs656]

Halb said:

push day today.

left elbow had a niggle, I think doing plate flips a few weeks ago helped do it. WHen I extend the elbow it's there, can really feel it now because of a hard push day...unsure whether to have a weekor two off or just push trough and be careful on certain things...

I wouldn't do either FWIW, I'd dial back so you're not aggravating it any more but still working it.

[j_4m]

marksx said:

Rugby season is over now. I started half way through and I am weak, seriously weak.

For about 8 weeks I've been doing this:

Mon - squats, bench, barbell row, barbell curls
Wed - squats, bench, deadlift, overhead rows,
Fri - squats, bench, overhead press, one arm row.

Pretty much 5x5 of everything. And the odd few other exercises thrown in there just to mix it up a bit.

I pretty much made this routine up. Is it a good one for general strength training?

I'm having a week or two off now, then getting back into it. 4 months until next season starts, and want to be sure what I'm doing is effective.

I don't have much equipment. Olympic Barbell and rack. Adjustable bench, standard spinlock dumbbells, standard barbell, resistance bands, 15kg sandbag.

No need to bench three times a week imo, I'd also prioritise deadlifts over squats on Wednesday. I've always gotten more out of lower rep sets on deadlift, normally something like 3x3 followed by 3x2. Keep the squats light after.

[knk]

Had 3 weeks off while on an expedition in Nepal. 3 weeks of high altitude, walking up to 11hr/day, poor sleep, hypoxia, and good but low protein food = a serious loss of strength (but also lost a kew kilos of fat).

OHP 62.5kg x 6, previously managed 70 x 8 at the end of the last 5/3/1 cycle.

[knk]

Deadlift even worse!
managed a top set of 137.5 x 3, last working set before the trip was 152.5 x 5.

[biggbn]

First time using bike to gym and back, easy cycle, great to be out in good weather, hit arms and traps, strange combo, with high reps, so essentially a few hours of solid cardio. Will see where this trip ends up

[marksx]

j_4m said:

No need to bench three times a week imo, I'd also prioritise deadlifts over squats on Wednesday. I've always gotten more out of lower rep sets on deadlift, normally something like 3x3 followed by 3x2. Keep the squats light after.

Interesting thanks. I've figured my 1rm for deadlift is ~120-130kg. When doing 5x5 I'm at ~90kg. I'll change that.

When you say keep squats light, I don't know what my 1rm would be. I can't test as I'm in the garage on my own. Currently doing 5x5 I'm at ~75kg. (Feeble I know!) What would you knock it down to?

[ashleyman]

I’m kinda typing out loud here but perhaps if anyone has time they might look at this and give me something to think about.

Anyway, I was reading you guys talking about your weight differences for OHP and Jerk/cleans and was thinking about my own bodyweight and what I can lift for different movements to see where/if I fall short or if there are any discrepancies between weights for similar exercises.

I’ve just weighed myself and I’m a measly 82.4KG.

I’ve only been doing the big 3 compound lifts for 3 months so I know my numbers are just beginner so please don’t laugh. My goal has always been to try and get to lift 100% of my bodyweight for these 3.

The first numbers are what I can comfortably do and what % of my bodyweight that is, my PR is shown next.

Deadlift - 90KG - 109% of BW / PR 110KG
Squat - 70KG - 85% of BW / PR 90KG
Bench Press - 50KG - 60% of BW / PR 60KG

So if the goal was to try and get to 100% of bodyweight on those lifts I’m pretty much there with my deadlift but I need to work harder on my squat and my bench press. But, if I can deadlift 90 should I be able to squat 70?

Leg Press - 160KG - 305KG PR
So my leg press is actually quite good but my squat sucks. Why?

Other exercises I looked at were :

Overhead Press - 30KG
Military Press - 25KG
Shoulder Press (Machine) - 40KG

All very similar exercises but I’m assuming the machine press is higher because it’s a machine and not dumbbells. Therefore you’re not using as many surrounding muscles as you would with dumbbells. Perhaps I should skip the machine and just stick with the dumbbells to strengthen those smaller muscles that wouldn’t get worked otherwise.

Incline Dumbbell Press - 20KG per side - think I could go to 22KG comfortably which isn’t too far off my bench press numbers. I haven’t done incline bench press in a few weeks.

Dumbbell Bench Press - 16KG per side. So 32KG in total. Again, I think perhaps this is lower because the smaller muscles aren’t getting attention when using a barbell for chest press.

Barbell Bicep Curl - 25KG
Dumbbell Bicep Curl - 10KG per side

So I think I need to go higher with my dumbbells as they should work out to the same weight as the barbells?

I’m not really sure what this tells me other than I just need to knuckle down and put in the work with the big lifts and perhaps ditching the barbell when dumbbells are an option. Obviously I work in smaller exercises to pad out a session, perhaps I need to be more thoughtful of what I am doing on the big lifts and then trying to work out how that dictates what I’m lifting for smaller lifts.

On topic,

Squats - 5x12 (up to 70KG then 1 set of 80KG)
Lunge - 4x12 up to 25KG
Leg Press - 4x12 @ 160KG

Couldn’t be bothered anymore so did 15 miles on the static bike and then left.

[popeyewhite]

ashleyman said:

So my leg press is actually quite good but my squat sucks. Why?

Quick scan only but if you add bodyweight to squat (squat + bodyweight = 152.4) it looks pretty similar to press! Don't get too hung up on this sort of stuff

[ashleyman]

popeyewhite said:

ashleyman said:

So my leg press is actually quite good but my squat sucks. Why?

Quick scan only but if you add bodyweight to squat (squat + bodyweight = 152.4) it looks pretty similar to press! Don't get too hung up on this sort of stuff

I'm not too hung up about this stuff. I was just trying to get an idea of what standards there are and found this site: https://strengthlevel.com/strength-standards/squat... which says that for an 85KG man a beginner Squat weight is 77KG. It doesn't say if that includes bodyweight or not. Just got me thinking if I was anywhere near my bodyweight goal.

[marksx]

You're at similar numbers to me after a similar amount of training. I used dumbbells where possible rather than the bar, as you say to strengthen the smaller muscles. They're just too bulky now though as I only have the concrete/sand type.

I may be way off here, but with the squat and the weight being high up, that must be having an effect on why you can lift a certain amount. It isn't just the legs that are working.

[biggbn]

marksx said:

You're at similar numbers to me after a similar amount of training. I used dumbbells where possible rather than the bar, as you say to strengthen the smaller muscles. They're just too bulky now though as I only have the concrete/sand type.

I may be way off here, but with the squat and the weight being high up, that must be having an effect on why you can lift a certain amount. It isn't just the legs that are working.

If you could only do two exercises it would be deadlift and squat. Nothing builds functional strength quicker.

[ashleyman]

marksx said:

You're at similar numbers to me after a similar amount of training. I used dumbbells where possible rather than the bar, as you say to strengthen the smaller muscles. They're just too bulky now though as I only have the concrete/sand type.

I may be way off here, but with the squat and the weight being high up, that must be having an effect on why you can lift a certain amount. It isn't just the legs that are working.

Its probably just poor core strength if anything. Perhaps I need to look into ways to incorporate core in each session.

[Animal]

ashleyman said:

Leg Press - 160KG - 305KG PR
So my leg press is actually quite good but my squat sucks. Why?

Something to bear in mind is that you'll probably use different weights on different leg press machines, depending on the type. My leg press varies from 220-300 for a working set, entirely dependent on which gym I'm training at.