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

[awlp16]

ORD said:

Unless you are very strong and looking only to bulk up, those rep ranges look a bit high to me. High rep deadlifts are particularly suspect, in my opinion. If it’s light enough to do 5 x 10, it’s light enough to allow sloppy form to creep in.

What are you squatting at 5 x 10? That would kill me with any real weight on the bar.

Strength is OK, 1rm for bench is 110, squat 150 and dead 180. I've been on 3x8 for a while, as well as throwing in a few 3x12 weeks.

Form is good, one thing I make sure I keep strict, tomorrow is first time doing a high rep deadlift day. Can never go heavy as a fractured my spine years ago so back is a weak point. Will see how I get on and reign the reps in if it feels to much.

5x10 on squats is currently 75kg.

Edited by awlp16 on Tuesday 13th February 20:24

[ORD]

awlp16 said:

Strength is OK, 1rm for bench is 110, squat 150 and dead 180. I've been on 3x8 for a while, as well as throwing in a few 3x12 weeks.

Form is good, one thing I make sure I keep strict, tomorrow is first time doing a high rep deadlift day. Can never go heavy as a fractured my spine years ago so back is a weak point. Will see how I get on and reign the reps in if it feels to much.

5x10 on squats is currently 75kg.

Edited by awlp16 on Tuesday 13th February 20:24

Similar numbers to mine. Horses for courses but that volume would bore and exhaust me! You’ll be damn hungry

[awlp16]

ORD said:

Similar numbers to mine. Horses for courses but that volume would bore and exhaust me! You’ll be damn hungry

I'm a week in, enjoying it so far, but you're right, you can get bored quickly, same with any programme I guess. I definitely feel like I'm working more, last few reps and last set is always a push.

And yeah, I'm hungry all the time!

[smiffy180]

Burwood said:

Smitty, you're over 6ft aren't you? You don't look 350

6'3 and anywhere from 159/161kg (350/355lbs) on a morning up to 165kg (364lbs) on a evening.
I think being (to a degree) well proportioned doesn't give the illusion of my size, it's only when you get an averaged sized person next to me it becomes transparent.
Get a few people saying the same not realising how big I am

[Animal]

didelydoo said:

Animal said:

3 heavy sessions/week or a mix of heavy and volume?

Below is what pushed my bench up, mon/wed/fri:

1 hypertrophy (4x 6-10 rep 70-80%)
2 speed ( 7x 2-3 rep, around 60% FAST as poss)
3 heavy (1-3x 1-3 rep 85%+)


Focus on always moving the bar fast. Start at the lower end of the % range, up it each week. Like wise, aim for the upper end of the rep range, decreasing as the % increases. Speed day is pretty much the same each week.

Tried a speed session this morning: https://www.instagram.com/p/BfK-Cn3A2B8/?taken-by=...

[didelydoo]

Animal said:

Tried a speed session this morning: https://www.instagram.com/p/BfK-Cn3A2B8/?taken-by=...

Good work. What I would say is to reset between each rep, rather than touch n go. Let’s you get full power in to it, and keeps the line identical for each rep.

For me>

Incline DB’s- 55’s
Incline DB fly- 15’s
Lots of db delts stuff
Tri push downs, various

Done. Cut is done, food is up, forgot how pumped I could get when I eat lots! Great session.
Start point is 102.5kg dry morning weight- https://www.instagram.com/p/BfK9xAij8z9/
Time to add some mass

[chris watton]

Halb said:

I have so much stuff I wanna do, but snatches will have to wait, I've cut out all posterior chain stuff and circuits to bring in more running, tweaking my back in my hulk circuit did that. My PBs were mostly in elite, but now, they go up and down, deadlifts is my only lift which is stil up there. I'm a fairly weak presser now

I like these people for technique, I currently do light overhead squats, (not above 80), nice for getting that weight up there.
https://youtu.be/n2t9xkKzATU

Interesting link, thanks . I seem to be good on upper body stuff, but currently middling on lower body, even though I do back work three times a week!

Today:

Leg Press - 5x12-5 reps
Superset - Bench Press - 4x14-3 reps / Wide Grip Pull Ups - 4x14-10 reps
Power Clean - 8x2 reps
High Pull - 4x10-5 reps
BB BOR (Reverse Grip) - 4x12-8 reps
Seated Pulley Row - 4x14-10 reps

[ORD]

Animal said:

Tried a speed session this morning: https://www.instagram.com/p/BfK-Cn3A2B8/?taken-by=...

Good speed. The clean is a little unorthodox, as you pointed out!

I watched your most recent deadlift video, too - very strong on that 150kg. Only one criticism (from the biggest form Nazi around) - you jerk the bar up on your first rep, which makes the rep harder as well as increasing the chance of a bicep tear on your supinated arm.

[Jamie VTS]

Animal said:

Tried a speed session this morning: https://www.instagram.com/p/BfK-Cn3A2B8/?taken-by=...

Good work. Gave you a follow!

[Animal]

ORD said:

Good speed. The clean is a little unorthodox, as you pointed out!

I watched your most recent deadlift video, too - very strong on that 150kg. Only one criticism (from the biggest form Nazi around) - you jerk the bar up on your first rep, which makes the rep harder as well as increasing the chance of a bicep tear on your supinated arm.

I can't get the timing right at all - the squat/catch portion is pretty much just for the sake of it; certainly didn't add anything to my lift!

Re deadlift: thanks, having watched it back I can see exactly what you mean. It's funny, my first rep of a heavy set is typically less than perfect. It often seems to take me a rep to hit the groove. Still, I think I'm on course to get to 200kg by the end of this year.

[ORD]

Animal said:

I can't get the timing right at all - the squat/catch portion is pretty much just for the sake of it; certainly didn't add anything to my lift!

Re deadlift: thanks, having watched it back I can see exactly what you mean. It's funny, my first rep of a heavy set is typically less than perfect. It often seems to take me a rep to hit the groove. Still, I think I'm on course to get to 200kg by the end of this year.

No doubt on that - great progress.

I've just watched the 170kg x 3 video and you jerk each rep up in that heavier set. Good to have a technical flaw to remove quickly.

[smiffy180]

Taking a full deload, think I've fried myself, yesterday's deadlift session went really bad.....

Going to start again next week and follow 5/3/1 for deadlifts which by the way if anyone is running Android; I saved the apk of the best version a few years back before it disappeared!
https://www.dropbox.com/sh/xrp44key7zdybva/AADC7C6...

[nealeh1875]

Hi Guys,

started the again about 6 weeks ago and now starting to see improvement with how much i'm lifting, form is getting better too.

I feel i am getting caught in a trap now and being quite repetitive.

I want to start introducing some ab/core work out, something to hit just below the pecs too as i feel it is all a bit top heavy at the mo.

not sure if there are sites or if anyone has any decent routines they can share?

thanks,
Neale

[Halb]

nealeh1875 said:

Hi Guys,

not sure if there are sites or if anyone has any decent routines they can share?

thanks,
Neale

THee's a wiki in this forum

[Challo]

Training for a marathon at the moment but started attending a strength & conditioning class once a week to supplement my running.

Last night was a bit quiet so the coach taught us how to Olympic Snatch, breaking down all the main steps. Was really interesting and now looking forward to practicing and getting better. Hoping to move on to clean & jerk, and some of the other big lifts.

[CAH706]

Did a 5k run with my 9 year old this morning on holiday which was anice way to start the morning.

Hotel is not up to much so but we did a post workout session of;

Dips/chins superset (5 sets)
Seated cable row/pressure superset (5 sets)
Seated shoulder press. Light as I hate the Smith machine with a passion and at 46 its horrible on my shoulders 4 sets
Reverse machine flye 4 sets
Pec deck 4 sets 4 sets
Curls and tricep pushdown 4 sets

Took circa 35 mins and nothing more than a pump/cardio workout.

Pretty different to what I usually do other than the dips and chins

[Animal]

Jamie VTS said:

Good work. Gave you a follow!

[Animal]

ORD said:

No doubt on that - great progress.

I've just watched the 170kg x 3 video and you jerk each rep up in that heavier set. Good to have a technical flaw to remove quickly.

I've just watched it back and I can see exactly what you mean. I'm losing the tension at the start of every rep. I haven't deadlifted in a while, so this is something to work on.

[ORD]

Anyone on here had good experiences with heavy(ish) kettlebells?

I’m thinking of buying a 30-40kg one and using swings as an assistance exercise for deadlifts. I quite like swings if done violently and for moderate reps, but I don’t know anyone strong who does them.

[didelydoo]

ORD said:

Anyone on here had good experiences with heavy(ish) kettlebells?

I’m thinking of buying a 30-40kg one and using swings as an assistance exercise for deadlifts. I quite like swings if done violently and for moderate reps, but I don’t know anyone strong who does them.

I’ve got a 48kg one, taped bits of steel on it to make it up to 90kg at one point....

It’s ok, great for glutes..... however, there’s a good reason kbs fell out of favour when barbells came along. The recent resurgence seems to be dying down now too. They’re fun for a change, but I always find more effective things to do.