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

[chris watton]

Today:

Squats (as per DD's instructions) - 8x2 reps with 100kg, less than 30 seconds between sets and done very quickly.
Clean and Press - 5x4 (up to 75kg) and 1x3 with 83kg
Superset - Bench Press - 4x12-4 reps/Wide grip Pull Up - 4x12-8 reps
T-Bar Rows - 4x12-8 reps
Seated Pulley Row (Wide Grip) - 4x12-8 reps.

[didelydoo]

chris watton said:

Today:

Squats (as per DD's instructions) - 8x2 reps with 100kg, less than 30 seconds between sets and done very quickly.
Clean and Press - 5x4 (up to 75kg) and 1x3 with 83kg
Superset - Bench Press - 4x12-4 reps/Wide grip Pull Up - 4x12-8 reps
T-Bar Rows - 4x12-8 reps
Seated Pulley Row (Wide Grip) - 4x12-8 reps.

How were the squats? I quite like lighter explosive stuff- you'll find your explosive strength will go up pretty quick, and it'll carry over nicely. Watch your rests though- too short and you'll not be able to fully explode on the next set- the last set should feel as strong as the first, if it's slower, up the rest a bit.

[chris watton]

didelydoo said:

How were the squats? I quite like lighter explosive stuff- you'll find your explosive strength will go up pretty quick, and it'll carry over nicely. Watch your rests though- too short and you'll not be able to fully explode on the next set- the last set should feel as strong as the first, if it's slower, up the rest a bit.

They were good, felt light, I'll take 60 seconds rest the next time, should I up the weight by 5kg each time?

[ORD]

Good back workout.

TB deadlifts: 175kg x 6 (PR)
Football bar bent over rows: 80kg x 5
S/S with Romanian deads: 85kg x 10
DB OHP: 20kg x 11

Experimenting with more specialised workouts, rather than always working the whole body. I love it - much less mentally taxing.

[didelydoo]

chris watton said:

They were good, felt light, I'll take 60 seconds rest the next time, should I up the weight by 5kg each time?

If it's feeling too easy, up the weight- don't go so heavy that you aren't moving fast though. It should feel light, but the explosiveness should make it hard- imagine shooting the bar up off your shoulders each time- it's not the weight, but the speed you need to concentrate on. Down slow, explode up- keep tight and in position throughout.

[Halb]

Practically a jump squat?

[didelydoo]

Halb said:

Practically a jump squat?

Almost- no jump though. Just power through the movement, keep the bar tight, might lift an inch or two- but do not jump.

[smiffy180]

Tonight I spent more time teaching the PT's strongman movements than training myself
Was a casual session as I pulled something yesterday.
Few strict reps pressing the yoke up to 95kg
Few speed runs @135kg
Teaching overhead walks to the PT https://www.instagram.com/p/BfZMmgph1ig/ that's me barking orders and the training partner who never turns up, ever, actually there tonight on camera humping the air.
Finished off with about 3 minutes chucking 30kg sandbag over yoke as quick as possible.

Enjoyable for conditioning work.

[V8mate]

smiffy180 said:

Teaching overhead walks to the PT https://www.instagram.com/p/BfZMmgph1ig/ that's me barking orders and the training partner who never turns up, ever, actually there tonight on camera humping the air.

What was the gross weight of that?

[Halb]

Anyone ever read up on Herschel Walker?

[smiffy180]

V8mate said:

What was the gross weight of that?

65kg ish he had there

[ORD]

Halb said:

Anyone ever read up on Herschel Walker?

I did a while back. My conclusion was "genetic freak" or "massive PED user" and that his training was largely irrelevant to normal folk.

[smiffy180]

First week of 5/3/1 following the warm up too.
Felt really strong, 10 reps @252.5kg which works out around 336kg 1RM which I put down 330 as max. https://youtu.be/UWJB-zy8nV4
I think I'm going to cycle between floor and 18" - I am not looking forward to 10 full reps at 252.5kg though

[didelydoo]

Today>

squats: 1x 200kg, 15 x 120kg
DB deadlift: 3x10
sissy Squat: 3x F
GHR: 1x f
Ham curl: RPF

some left leg extra stuff- extensions and curls.

Done. Squat back to 200kg, that's ok- loading up my strong side still, but I'll keep an eye on that.

[smiffy180]

didelydoo said:

Today>

squats: 1x 200kg, 15 x 120kg
DB deadlift: 3x10
sissy Squat: 3x F
GHR: 1x f
Ham curl: RPF

some left leg extra stuff- extensions and curls.

Done. Squat back to 200kg, that's ok- loading up my strong side still, but I'll keep an eye on that.

You're inventing you're own Squat with that path
Watched it a few times and from the pick up you can see you're loading it on your good side and the bar is leaning towards that side too but you look centred?
I wonder if you're subconsciously doing it?

[didelydoo]

smiffy180 said:

You're inventing you're own Squat with that path
Watched it a few times and from the pick up you can see you're loading it on your good side and the bar is leaning towards that side too but you look centred?
I wonder if you're subconsciously doing it?

I'm just off center- this bar had no center knurling, so it's a pain- I straighten out the bar before the descent. The rep shows the loading pretty well, but that's mostly my fault for not concentrating on it TBH. I can balance it out better if I focus a bit more. The whole rep was not as it should be.....

It's not so much subconscious as lazy tbh. However, saying that, my body's always going to follow the easiest & safest route unless I focus on making it do otherwise.

To sum up- a lazy, loose rep. But it was pretty easy and it didn't hurt.

[smiffy180]

didelydoo said:

I'm just off center- this bar had no center knurling, so it's a pain- I straighten out the bar before the descent. The rep shows the loading pretty well, but that's mostly my fault for not concentrating on it TBH. I can balance it out better if I focus a bit more. The whole rep was not as it should be.....

It's not so much subconscious as lazy tbh. However, saying that, my body's always going to follow the easiest & safest route unless I focus on making it do otherwise.

To sum up- a lazy, loose rep. But it was pretty easy and it didn't hurt.

Ah right, I lose about 20% on a unknurled bar....
I'm a lazy lifter too

[didelydoo]

smiffy180 said:

Ah right, I lose about 20% on a unknurled bar....
I'm a lazy lifter too

How do you lose 20% to lack of knurling!

[smiffy180]

didelydoo said:

How do you lose 20% to lack of knurling!

I have no idea!
Maybe it was because new gym, new bar scenario but I was struggling to Squat 200.
Took my bar in and hit 250?

[TheJimi]

Could be as simple as the confidence afforded by the extra friction.

Lifting is as much psychological as it is physical. To state the obvious...