What training are you doing/have you done today? (Vol.3)
Discussion
nice pull day today (and the last but of push from yesterday). The ongoing he-man conquering of deads continues but I reckon next session I won't go or the full 4x8 as I up the weight and settle for the min reps. Allow a time to catch up.
Legs B tomorrow. My thighs/calves are still not 100% from legs a on tuesday. I need to sort out my week so I can be more regular.
Legs B tomorrow. My thighs/calves are still not 100% from legs a on tuesday. I need to sort out my week so I can be more regular.
Did some speed and endurance training yesterday, few rounds of medleys working up to my top set which is still very light.
200kg yoke 10m
100kg farmers 10m
25kg bag about 9m
25kg bag about 7.5m
30kg bag about 6m
All bags to a platform.
https://www.instagram.com/p/B3zxoI4gHT7/?igshid=ax...
Hoping to get hold of some proper sand bags or weighted kegs so can replicate comps a bit closer, I feel quite nimble for 22st though.
200kg yoke 10m
100kg farmers 10m
25kg bag about 9m
25kg bag about 7.5m
30kg bag about 6m
All bags to a platform.
https://www.instagram.com/p/B3zxoI4gHT7/?igshid=ax...
Hoping to get hold of some proper sand bags or weighted kegs so can replicate comps a bit closer, I feel quite nimble for 22st though.
Halb said:
nice pull day today (and the last but of push from yesterday). The ongoing he-man conquering of deads continues but I reckon next session I won't go or the full 4x8 as I up the weight and settle for the min reps. Allow a time to catch up.
Legs B tomorrow. My thighs/calves are still not 100% from legs a on tuesday. I need to sort out my week so I can be more regular.
Remember to build in a deload/rest week every 6-10 weeks (depends on how you feel) Legs B tomorrow. My thighs/calves are still not 100% from legs a on tuesday. I need to sort out my week so I can be more regular.
I tend to do one every 7 weeks nowadays. Keeps things moving forward, rebuilds drive, and imo, essential to keep progressing.
Watch sleep, appetite, drive, recovery, progress. 2-3+ of these, and take a rest.
didelydoo said:
Remember to build in a deload/rest week every 6-10 weeks (depends on how you feel)
I tend to do one every 7 weeks nowadays. Keeps things moving forward, rebuilds drive, and imo, essential to keep progressing.
Watch sleep, appetite, drive, recovery, progress. 2-3+ of these, and take a rest.
AH yeah....hadn't even thought of that.... I tend to do one every 7 weeks nowadays. Keeps things moving forward, rebuilds drive, and imo, essential to keep progressing.
Watch sleep, appetite, drive, recovery, progress. 2-3+ of these, and take a rest.
I think I'm due/would like one. My sleep is good, as is appetite.
Reduce intensity with weight? How do you do it?
Put my name down for a comp in 2 weeks time.
No expectations, just going to go enjoy it as its been a while and I need something to keep me sane from all this dieting
Events are:
-120kg yoke press for reps in a minute
-280kg frame hold for time
-Last man standing rising weight 18" axle deadlift. Starts at 280kg and goes up in 20kg jumps until 360kg
-25kg plate front hold for time.
-Medley that's a bit different to the norm, not exactly sure how it works other than grab i g and chucking it after you've ran however many meters with it; 90kg bar, 90kg dumbell, 90kg duck walk.
No expectations, just going to go enjoy it as its been a while and I need something to keep me sane from all this dieting
Events are:
-120kg yoke press for reps in a minute
-280kg frame hold for time
-Last man standing rising weight 18" axle deadlift. Starts at 280kg and goes up in 20kg jumps until 360kg
-25kg plate front hold for time.
-Medley that's a bit different to the norm, not exactly sure how it works other than grab i g and chucking it after you've ran however many meters with it; 90kg bar, 90kg dumbell, 90kg duck walk.
Halb said:
AH yeah....hadn't even thought of that....
I think I'm due/would like one. My sleep is good, as is appetite.
Reduce intensity with weight? How do you do it?
It varies person to person, but eitherI think I'm due/would like one. My sleep is good, as is appetite.
Reduce intensity with weight? How do you do it?
a) work at 50-60% capacity (weight and intensity)- Just approach it as blood flow to aid recovery. Do NOT push. On a 4 day/week split- do this 3-4 sessions.
b) take 3-4 sessions off entirely- eat as normal, but rest.
I almost always go with b) - I can not work at 50%, it’s a not me. So I rest. I’ve noted that this option works best generally. As it’s not just the reduction in effort, but the mental break from training entirely.
Your call. Option b) is my recommendation, particularly if aches/pains is an issue.
Had mess about with chest yesterday, 5 x 120kg flat bench, 5 x 100kg high incline, 8 x 50kg dumbbell press low incline, 12 x 40kg. 8 x 44kg low incline pronated grip flies, 12 x 38kg. Two sets of twelve low pulley rope bent triceps extension one plate!! (horrible exercise), 3 sets 12 7.5kg lateral one arm cable raises, three sets half motion lay raises 16kg, 3 sets incline face down front raises 10kg...shoulders like boulders after that, no pressing, no big weights. Strength significantly down but hardly trained in last five or six weeks
120kg x11 yoke press in a minute
https://youtu.be/wVSKPaSZ6K4
Cocked up 2 reps and a plate fell off too, I think that's a good start, going to add a bit more weight next session.
Did 10 reps after, then 2 sets to failure @80kg strict press which is much harder that resetting each rep as the yoke just wobbles.
Actually feeling quite confident and went much better than planned!
https://youtu.be/wVSKPaSZ6K4
Cocked up 2 reps and a plate fell off too, I think that's a good start, going to add a bit more weight next session.
Did 10 reps after, then 2 sets to failure @80kg strict press which is much harder that resetting each rep as the yoke just wobbles.
Actually feeling quite confident and went much better than planned!
I’ve been experimenting with a General Gains hybrid. I thought the volume looked a bit low, but it doesn’t seem to be in practice.
Yesterday’s workout:
Deadlifts: 160kg x 5 plus 5 sets of 2
Weighted chins: 20kg x 5 plus 5 sets of 2-3
DB OHP: 14,12,7,7 (doing a very bastardised version on these where I do two max sets and then half the first set for 2 follow up sets)
Circuit of fluff: 3 rounds of 10-20 reps of curls, triceps extensions, 45 degree back extensions and face pulls.
Yesterday’s workout:
Deadlifts: 160kg x 5 plus 5 sets of 2
Weighted chins: 20kg x 5 plus 5 sets of 2-3
DB OHP: 14,12,7,7 (doing a very bastardised version on these where I do two max sets and then half the first set for 2 follow up sets)
Circuit of fluff: 3 rounds of 10-20 reps of curls, triceps extensions, 45 degree back extensions and face pulls.
chris4652009 said:
Halb said:
won't bother with 20.2 as I can't skip
Same, I can't do double unders yet didelydoo said:
t varies person to person, but either
a) work at 50-60% capacity (weight and intensity)- Just approach it as blood flow to aid recovery. Do NOT push. On a 4 day/week split- do this 3-4 sessions.
b) take 3-4 sessions off entirely- eat as normal, but rest.
I almost always go with b) - I can not work at 50%, it’s a not me. So I rest. I’ve noted that this option works best generally. As it’s not just the reduction in effort, but the mental break from training entirely.
Your call. Option b) is my recommendation, particularly if aches/pains is an issue.
Excellent. I think in the old days I'd just rest. But I've come to learn how great recovery and movement is as one gets on. So I think I'll do the 50%, yeah it may feel mentally hard not to go for it, but I can feel a slow accumulation of tiredness coming from the heavy compounds...although, sometimes it feels great and sometimes not...possibly diet, as rest is always good. I have found though that if my legs go beyond a certain time in the days inbetween, it's hell, but keep it in the 'goldilocks' spot, like Earth and it's good.a) work at 50-60% capacity (weight and intensity)- Just approach it as blood flow to aid recovery. Do NOT push. On a 4 day/week split- do this 3-4 sessions.
b) take 3-4 sessions off entirely- eat as normal, but rest.
I almost always go with b) - I can not work at 50%, it’s a not me. So I rest. I’ve noted that this option works best generally. As it’s not just the reduction in effort, but the mental break from training entirely.
Your call. Option b) is my recommendation, particularly if aches/pains is an issue.
130kg x8 yoke press in a minute
https://youtu.be/qcjWPUQAcaM
Dropped into 100kg x16 in a minute for some conditioning.
Last heavy session is Saturday doing 140kg in a minute just to see out of interest more than anything.
https://youtu.be/qcjWPUQAcaM
Dropped into 100kg x16 in a minute for some conditioning.
Last heavy session is Saturday doing 140kg in a minute just to see out of interest more than anything.
Sharing this here. I have been using bands (up to purple) on my GHR and hypers. This looks like an interesting variation
The Most Underrated Exercise To Get Yoked: Hits The Traps, Triceps, Lats, Glutes
https://youtu.be/J46aPqFl0WE
Jeff Nippard
The Most Underrated Exercise To Get Yoked: Hits The Traps, Triceps, Lats, Glutes
https://youtu.be/J46aPqFl0WE
Jeff Nippard
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