What training are you doing/have you done today? (Vol.3)
Discussion
Today I managed to hit 150kg on Bench Press, which surprised me, as I was sure I wouldn't do it and only added it in to exhaust the muscles by trying...
Squats - 8x2 with 105kg (explosive pushes back up)
Bench Press - 8x12-1 rep. Last reps were 135, 145 and finally, 150kg. After 145, I thought that rep went well, so figured it wouldn't hurt to try 150, even though I usually have only one good rep with the heavy stuff, and thought 145 was it. However, to my amazement, the bar touched the chest and, instead of failing a quarter of the way up, the bar kept going up! I did less warm up reps, so perhaps that made all the difference. Also gave myself 5 minutes rest from 145 to 150.
Clean and Press - 7x5-1 rep (up to 90kg)
Pendlay Row - 5x5 (up to 125kg)
Wide Grip Pull Ups (BW+15kg) - 4x7-5 reps (chest to bar)
Seated Pulley Rows (Reverse Grip) - 4x12 reps (70kg)
Squats - 8x2 with 105kg (explosive pushes back up)
Bench Press - 8x12-1 rep. Last reps were 135, 145 and finally, 150kg. After 145, I thought that rep went well, so figured it wouldn't hurt to try 150, even though I usually have only one good rep with the heavy stuff, and thought 145 was it. However, to my amazement, the bar touched the chest and, instead of failing a quarter of the way up, the bar kept going up! I did less warm up reps, so perhaps that made all the difference. Also gave myself 5 minutes rest from 145 to 150.
Clean and Press - 7x5-1 rep (up to 90kg)
Pendlay Row - 5x5 (up to 125kg)
Wide Grip Pull Ups (BW+15kg) - 4x7-5 reps (chest to bar)
Seated Pulley Rows (Reverse Grip) - 4x12 reps (70kg)
chris watton said:
Today I managed to hit 150kg on Bench Press, which surprised me, as I was sure I wouldn't do it and only added it in to exhaust the muscles by trying...
Squats - 8x2 with 105kg (explosive pushes back up)
Bench Press - 8x12-1 rep. Last reps were 135, 145 and finally, 150kg. After 145, I thought that rep went well, so figured it wouldn't hurt to try 150, even though I usually have only one good rep with the heavy stuff, and thought 145 was it. However, to my amazement, the bar touched the chest and, instead of failing a quarter of the way up, the bar kept going up! I did less warm up reps, so perhaps that made all the difference. Also gave myself 5 minutes rest from 145 to 150.
Clean and Press - 7x5-1 rep (up to 90kg)
Pendlay Row - 5x5 (up to 125kg)
Wide Grip Pull Ups (BW+15kg) - 4x7-5 reps (chest to bar)
Seated Pulley Rows (Reverse Grip) - 4x12 reps (70kg)
Well done Chris! That’s a big ol’ bench- over 2x bw? Some going, but not unexpected tbh- work horse!Squats - 8x2 with 105kg (explosive pushes back up)
Bench Press - 8x12-1 rep. Last reps were 135, 145 and finally, 150kg. After 145, I thought that rep went well, so figured it wouldn't hurt to try 150, even though I usually have only one good rep with the heavy stuff, and thought 145 was it. However, to my amazement, the bar touched the chest and, instead of failing a quarter of the way up, the bar kept going up! I did less warm up reps, so perhaps that made all the difference. Also gave myself 5 minutes rest from 145 to 150.
Clean and Press - 7x5-1 rep (up to 90kg)
Pendlay Row - 5x5 (up to 125kg)
Wide Grip Pull Ups (BW+15kg) - 4x7-5 reps (chest to bar)
Seated Pulley Rows (Reverse Grip) - 4x12 reps (70kg)
didelydoo said:
Well done Chris! That’s a big ol’ bench- over 2x bw? Some going, but not unexpected tbh- work horse!
Thank you! Am still surprised I managed it, as I fully expected it to be a failed rep.. Yes, x2BW, but only just, I must be having another little growth spurt, as I am only 75kg in the morning, dry weight. By the evening, it goes to 77-79kg!Lower body stuff (including lower back) frustrates me, though, as I know I should be doing better on Squats and Deads - I even do more back stuff than any other area. Perhaps that's the problem? Or I need more exercises dedicated to my lower back - but the problem with that is the lower back takes longer to recover...
V8mate said:
That is an outstanding bench press! Are you really only 75kg BW?
For some reason, I always imagined you as a... larger chap.
No idea why
chris watton said:
Thanks! Yes, I am not a large bloke, am 5'7". Four years ago, I was over 90kg, borderline obese, and my lowest weight since starting down this road was a little over 70kg. It's been going up slowly since then, but not in a bad way. It's nice to have the upper torso wider than the lower part..
4 years of work/dedication. Pretty amazing what can be done, 150 is ace. Having a garage gym is a boon I bet. Have you been consistent through all that time with the large compound movements?Halb said:
4 years of work/dedication. Pretty amazing what can be done, 150 is ace. Having a garage gym is a boon I bet. Have you been consistent through all that time with the large compound movements?
Cheers. I think consistency is the key, if I kept changing my routine because it became 'boring', I am pretty sure I'd only be half as strong as I am now. To me it's really simple, if you keep doing something, keep practising properly, it is inevitable you will get better. I think the problem for some is lack of patience, and because of this, they flit from one silly routine to another in a matter of weeks. I think you need to stick to a set routine for at least 6 months. I have been doing the same routine (more or less), for almost two years now, as I don't think there are better alternatives to what I do for both strength and muscle building, given the equipment I have at hand.
I find it funny now that one of the first things I bought was a Preacher Curl bench, and that is now the least used! For me, there are no real substitutes to the main compounds - at least for beginners and intermediates who want both muscle and strength, everything else is just garnish.
I would love to learn how to do Snatches though, but am unsure if I am now supple enough..
Chris gets it! Just put the work in, for time, consistently.
For me>
BB row: 8x200kg, 20x 160kg
Rack pulls: 10x 220kg
Cable rows: 3 sets
DB preacher: 2 sets
Db hammers: 2 sets
Pull downs: 1 set.
Tough session, but good. Feeling strong! Back looking stacked too
https://www.instagram.com/p/BfkwsUyDi4M/?hl=en
For me>
BB row: 8x200kg, 20x 160kg
Rack pulls: 10x 220kg
Cable rows: 3 sets
DB preacher: 2 sets
Db hammers: 2 sets
Pull downs: 1 set.
Tough session, but good. Feeling strong! Back looking stacked too
https://www.instagram.com/p/BfkwsUyDi4M/?hl=en
Well done Chris. Superb number on the bench!
I had my first ever weightlifting and powerlifting competition yesterday.
Weightlifting managed a 75kg snatch and a 102.5kg clean and jerk. Which got me first place!
Powerlifting managed 160kg squat, 85kg bench and a 185kg deadlift. Which was enough for a silver medal!
It was scored using body weight. I weighed in at 75kg.
Was a really enjoyable and nerve wracking day!
I had my first ever weightlifting and powerlifting competition yesterday.
Weightlifting managed a 75kg snatch and a 102.5kg clean and jerk. Which got me first place!
Powerlifting managed 160kg squat, 85kg bench and a 185kg deadlift. Which was enough for a silver medal!
It was scored using body weight. I weighed in at 75kg.
Was a really enjoyable and nerve wracking day!
Jamie VTS said:
Well done Chris. Superb number on the bench!
I had my first ever weightlifting and powerlifting competition yesterday.
Weightlifting managed a 75kg snatch and a 102.5kg clean and jerk. Which got me first place!
Powerlifting managed 160kg squat, 85kg bench and a 185kg deadlift. Which was enough for a silver medal!
It was scored using body weight. I weighed in at 75kg.
Was a really enjoyable and nerve wracking day!
I doff my cap to a 185Kg deadlift at 75kg!I had my first ever weightlifting and powerlifting competition yesterday.
Weightlifting managed a 75kg snatch and a 102.5kg clean and jerk. Which got me first place!
Powerlifting managed 160kg squat, 85kg bench and a 185kg deadlift. Which was enough for a silver medal!
It was scored using body weight. I weighed in at 75kg.
Was a really enjoyable and nerve wracking day!
Just wondering though... as you're a lightweight (
) are you also a short-arse? I think deadlifting should be organised by a height check-in V8mate said:
I doff my cap to a 185Kg deadlift at 75kg!
Just wondering though... as you're a lightweight ( ) are you also a short-arse? I think deadlifting should be organised by a height check-in
Haha! I am a short arse (5’6). It’s a shame that sumo deadlifting wasn’t allowed in the standards of the comp yesterday. I can pull a little more with that variation! But it was still a new (conventional) pb!Just wondering though... as you're a lightweight (
) are you also a short-arse? I think deadlifting should be organised by a height check-in Jamie VTS said:
Well done Chris. Superb number on the bench!
I had my first ever weightlifting and powerlifting competition yesterday.
Weightlifting managed a 75kg snatch and a 102.5kg clean and jerk. Which got me first place!
Powerlifting managed 160kg squat, 85kg bench and a 185kg deadlift. Which was enough for a silver medal!
It was scored using body weight. I weighed in at 75kg.
Was a really enjoyable and nerve wracking day!
Fantastic work, Jamie. I don't really know anything about weightlifting numbers, but those squat and deadlift numbers are great (even with a 5 inch ROM).I had my first ever weightlifting and powerlifting competition yesterday.
Weightlifting managed a 75kg snatch and a 102.5kg clean and jerk. Which got me first place!
Powerlifting managed 160kg squat, 85kg bench and a 185kg deadlift. Which was enough for a silver medal!
It was scored using body weight. I weighed in at 75kg.
Was a really enjoyable and nerve wracking day!
New baby was born on Thursday. Wonderful!
But I am functioning on almost zero sleep. DOMs from walking in the garden!
Still managed a quick workout yesterday.
Squat: 5 x 110, 120, 110kg
Landmine press: 5 x 55kg (massively down on this one - can normally do 57.5 x 8)
DB rows: 3 x 8 @40kg
Pull ups: 3 x 10 @ BW; 5 @ 12kg; 3 @20kg
All within myself but still tough given the lack of sleep.
But I am functioning on almost zero sleep. DOMs from walking in the garden!
Still managed a quick workout yesterday.
Squat: 5 x 110, 120, 110kg
Landmine press: 5 x 55kg (massively down on this one - can normally do 57.5 x 8)
DB rows: 3 x 8 @40kg
Pull ups: 3 x 10 @ BW; 5 @ 12kg; 3 @20kg
All within myself but still tough given the lack of sleep.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff