What training are you doing/have you done today? (Vol.3)
Discussion
TheJimi said:
The trap bar is an awesome bit of kit, imo. I love it.
Having said that a lot of people fall into the trap (!) of thinking it’s a direct deadlift replacement.
Watched a good Alan Thrall vid on it yesterday as to the different ways you can use it.Having said that a lot of people fall into the trap (!) of thinking it’s a direct deadlift replacement.
I think it's something to compliment but not take over from a BB DL, not while I can do the latter without issue.
ETA - Vid - https://www.youtube.com/watch?v=TU2xZ7s4jus
Edited by Mothersruin on Tuesday 5th November 14:03
I was gonna post that as I too watched it yesterday. He also has a good vid on RDL and SLDL.
I use the trap bar as a farmer's carry as a conditioner at the end of my push day. DBs only go up to 50, so moved onto the trap bar.
Today was my first deload session. All at 60%. Rest period at 60 seconds. Felt great, a nice work out that was work, but not exhaustive. And now, I feel good. It did feel a tad weird but hit max numbers on everything so was a good pumpy workout. Also tried to dial down technique and the mind-muscle connection.
I use the trap bar as a farmer's carry as a conditioner at the end of my push day. DBs only go up to 50, so moved onto the trap bar.
Today was my first deload session. All at 60%. Rest period at 60 seconds. Felt great, a nice work out that was work, but not exhaustive. And now, I feel good. It did feel a tad weird but hit max numbers on everything so was a good pumpy workout. Also tried to dial down technique and the mind-muscle connection.
TheJimi said:
The trap bar is an awesome bit of kit, imo. I love it.
Having said that a lot of people fall into the trap (!) of thinking it’s a direct deadlift replacement.
I think doing TB deadlifts plus Romanian DLs would be a pretty much optimum approach for most people.Having said that a lot of people fall into the trap (!) of thinking it’s a direct deadlift replacement.
I do like a barbell deadlift, though.
Here's another 20.4, it's good. I was probably being mean with the 'juice' comment earlier, thinking back, my top power clean was 140+change, I never learned to clean, so wish I did back i those days.
https://youtu.be/zgMjHqpi_Kg
https://youtu.be/zgMjHqpi_Kg
ORD said:
TheJimi said:
The trap bar is an awesome bit of kit, imo. I love it.
Having said that a lot of people fall into the trap (!) of thinking it’s a direct deadlift replacement.
I think doing TB deadlifts plus Romanian DLs would be a pretty much optimum approach for most people.Having said that a lot of people fall into the trap (!) of thinking it’s a direct deadlift replacement.
I do like a barbell deadlift, though.
TheJimi said:
Aye, not a bad combination, that. It would definitely be effective.
Effective for what though? All depends on what you want to achieve I guess.I front squatted for the first time in forever this morning, well over a year I'd rekon. Worked up to the fastest, easiest 180kg single I've ever done. I've only back squatted one, maybe two times this year as well. Nice surprise! Rack position was a bit sloppy, but that'll come with a bit more practice and being forced in to position. PB is only 202.5kg, rekon I could beat that already- but, I shall wait.
TheJimi said:
In general, man! Obtuse rocket, ye.
Obtuse!? how dare you! 
General, pfft! I'm into specifics
I was more meaning that if you need to pick two exercises, squats and Deads would trump trap bar and Romanians. Leg press and Rack pulls, front squats and back squats- loads of combos i'd choose first probably. And that's more for strength, for growth more specificity is needed again.
Horses for courses though- as you know, everything works if you try hard for a long time.
t.How often, if ever, do you actually have a pop at your 1RM?
I've never tried - I've only ever gone for reps, but never done just one and failed on the next one.
Maybe I should just have a session where I try them and get a spotter for bench.
How would you do it - decent warm up and then start off at a doable heavy single and keep doing singles with a decent rest until you fail?
I've never tried - I've only ever gone for reps, but never done just one and failed on the next one.
Maybe I should just have a session where I try them and get a spotter for bench.
How would you do it - decent warm up and then start off at a doable heavy single and keep doing singles with a decent rest until you fail?
Edited by Mothersruin on Wednesday 6th November 18:59
England qualifier events and date have been set!
It's heavy
although I'm liking the events too!
21st March:
140kg floor to overhead axle press
300kg deadlift for reps (no suits or fig 8 straps)
400kg yoke 15m there, 15m back
320kg frame carry 15m there, 15m back (no straps)
Sandbag toss - 5 bags from 15-25kg over a 4m bar
Atlas stones over bar 100-175kg
Only top 3 qualify because last year's winner of Englands was from the North so automatically goes through and takes a spot. Usually top 4.
It's heavy
although I'm liking the events too!21st March:
140kg floor to overhead axle press
300kg deadlift for reps (no suits or fig 8 straps)
400kg yoke 15m there, 15m back
320kg frame carry 15m there, 15m back (no straps)
Sandbag toss - 5 bags from 15-25kg over a 4m bar
Atlas stones over bar 100-175kg
Only top 3 qualify because last year's winner of Englands was from the North so automatically goes through and takes a spot. Usually top 4.
Mothersruin said:
How often, if ever, do you actually have a pop at your 1RM?
I've never tried - I've only ever gone for reps, but never done just one and failed on the next one.
Maybe I should just have a session where I try them and get a spotter for bench.
How would you do it - decent warm up and then start off at a doable heavy single and keep doing singles with a decent rest until you fail?
Very rare indeed. But I often do one or more singles at 90% or so. I've never tried - I've only ever gone for reps, but never done just one and failed on the next one.
Maybe I should just have a session where I try them and get a spotter for bench.
How would you do it - decent warm up and then start off at a doable heavy single and keep doing singles with a decent rest until you fail?
Edited by Mothersruin on Wednesday 6th November 18:59
I would warm up as usual and then do singles from 80% upwards.
For example, I think my deadlift 1RM is about 190kg. I’ll often do a single at 170kg as my last warm up set before dropping back down for working sets. I otherwise find my first working set feels very heavy. Likewise, I very often do a squat single at 140-145kg (max is around 160kg) before dropping quite a lot lower than that for working sets.
It works for upper body, too, but I don’t find it so necessary to a heavy single to get ‘activated’.
ORD said:
Very rare indeed. But I often do one or more singles at 90% or so.
I would warm up as usual and then do singles from 80% upwards.
For example, I think my deadlift 1RM is about 190kg. I’ll often do a single at 170kg as my last warm up set before dropping back down for working sets. I otherwise find my first working set feels very heavy. Likewise, I very often do a squat single at 140-145kg (max is around 160kg) before dropping quite a lot lower than that for working sets.
It works for upper body, too, but I don’t find it so necessary to a heavy single to get ‘activated’.
Getting activated does seem to be key. How many times do the warm-up reps feel heavy but the working reps go up no problem. My 1RMs are pretty much identical to yours. The number of times 100kg squat feels heavy at the end of the warm-up but 140-or 150kg goes up for multiple reps no problem at all after a few sets of 3-5 at interim weights.I would warm up as usual and then do singles from 80% upwards.
For example, I think my deadlift 1RM is about 190kg. I’ll often do a single at 170kg as my last warm up set before dropping back down for working sets. I otherwise find my first working set feels very heavy. Likewise, I very often do a squat single at 140-145kg (max is around 160kg) before dropping quite a lot lower than that for working sets.
It works for upper body, too, but I don’t find it so necessary to a heavy single to get ‘activated’.
RTB said:
Getting activated does seem to be key.
Yes. You're warming up for a max lift, not sets so change it accordingly. For a 1RM lift warm ups take longer and there are more. If you find yourself doing 1s at a heavier weight than you'd previously imagined then you've miscalculated you're 1RM. Normally when I go for a 1RM my weight is peaking at a certain lift so I know roughly beforehand what I should be capable of. Normal warm up for me is roughly 30% x 10, 40 x 8, 50 x 6. For a 1RM however I'd do 30% x 8, 40 x 7, 50 x 6, 60 x 5, 70 x 4 and maybe even 80 x 3. then go for it.I keep reps minimal if going for a 1RM- say on bench, i'd go:
bar x some
60x 10
100x 5
140x 1-2
160x1
180x1
1RM
Once over 70%, anything more than singles is detrimental to top end strength I find. And the singles are gauges as to your performance on that day- at around 90%, you're going to know (or have a very good idea) if you can break your 1RM.
Everyone is different though.
bar x some
60x 10
100x 5
140x 1-2
160x1
180x1
1RM
Once over 70%, anything more than singles is detrimental to top end strength I find. And the singles are gauges as to your performance on that day- at around 90%, you're going to know (or have a very good idea) if you can break your 1RM.
Everyone is different though.
Had a day off yesterday so managed to get to the gym for the first time in a week.
Squat 4x4-6
Hammer incline press 5x8
Snatch grip high pull 5x5
Cable row 5x12
Lateral raise 3x12
Reverse flye (pec deck) 4x12
Bodyweight dip 4x15
Overhead rope extension 3x30
EZ bar curl 5x6-12
Dumbbell hammer curl 3x12
Squat 4x4-6
Hammer incline press 5x8
Snatch grip high pull 5x5
Cable row 5x12
Lateral raise 3x12
Reverse flye (pec deck) 4x12
Bodyweight dip 4x15
Overhead rope extension 3x30
EZ bar curl 5x6-12
Dumbbell hammer curl 3x12
My last 1rm for deadlift went:
60x 5
100kg x5
140kg x3
180kg x3
220kg x1
260kg x1
300kg x1
330kg x1
360kg x1
Usually ill jump up in 10% increases but out of laziness I did 20kg a side jumps until I was at roughly 80%
Today worked up to 140kg axle clean and press. https://www.instagram.com/p/B4kSqfCAmHR/?igshid=1b...
It felt heavy but moved quick.
20 weeks to make this 6 comfortable reps minimum.
60x 5
100kg x5
140kg x3
180kg x3
220kg x1
260kg x1
300kg x1
330kg x1
360kg x1
Usually ill jump up in 10% increases but out of laziness I did 20kg a side jumps until I was at roughly 80%
Today worked up to 140kg axle clean and press. https://www.instagram.com/p/B4kSqfCAmHR/?igshid=1b...
It felt heavy but moved quick.
20 weeks to make this 6 comfortable reps minimum.
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