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

[Johnny]

More Zwift last night.

Got a week off now so will get the 4 stages of Tour De Zwift completed and focus on some getting some quality training at home in, plus plenty of downtime.

[Johnny]

Did Tour De Zwift Stage 1A @ 8A back to back just now...

Finished 246/534 on 1A and 110/208 on 8A

Edited by Johnny on Sunday 14th February 15:31

[ORD]

Bugger all today so far but 3rd day in a row under 86kg, so that’s sticking :-). Less than a kg to go now on this diet.

[biggbn]

First squat day since before Christmas, worked up to 155kg using a 25kg safety bar, first time I have used one, couple sets of 5 then down to 65kg with a narrow stance for three sets of 10, then we done someeg extensions with bands and high rep sets of dumbell squats. Legs already feel like jelly...

Edited by biggbn on Sunday 14th February 19:59

[biggbn]

biggbn said:

First squat day since before Christmas, worked up to 155kg using a 25kg safety bar, first time I have used one, couple sets of 5 then down to 65kg with a narrow stance for three sets of 10, then we done someeg extensions with bands and high rep sets of dumbell squats. Legs already feel like jelly...

Edited by biggbn on Sunday 14th February 19:59

Thoughts on safety bar...must have hit quads more than anywhere, they are quite tight but not too bad...yet....but upper back, traps and shoulders ache...from a leg workout...

[smiffy180]

Safety bar is quite quad dominant, I enjoy using one when I have access.

---

Had a week off to reset, now to peak.
This morning 3x 15/15m runs with 143kg farmers followed by 3 sets of tossing..... Bags...
18-30kg which is 5kg over comp weight at the height needed which I'm happy with for my first time training sandbag throws with the correct equipment and not med balls.
https://www.instagram.com/p/CLUN0L0gKrk/?igshid=1f...

Followed by 3x5 at 200kg axle squats just now which moved nice and smooth. Happy considering this morning nearly wrote me off hah.
https://www.instagram.com/p/CLU3XPMg9lN/?igshid=14...

Spent the last week sorting out my conservatory so I've got a proper home gym set up.
There's a deadlift platform inside and space to squat/bench with trestles as safety bars.

[Johnny]

40km Z1 easy ride outside today

[Prof Prolapse]

Yesterday; Deadlift x 5 sets, Pendlay rows x 4 sets, punching bag x 5 short rounds
Today; 5.5K before breakfast. Horrific.

Really struggling with grip on the deadlift.

[TheJimi]

What grip are you using? (and what weights?)

[Animal]

No time this morning so 5 supersets pullup/dip followed by 3 supersets plate curl/pushup.

[Johnny]

Tour de Zwift Stage 2C just now

33/105

Enjoyed that.

[biggbn]

140 press ups at work, kinda tweaked shoulder so will take it easy tomorrow.

[biggbn]

smiffy180 said:

Safety bar is quite quad dominant, I enjoy using one when I have access.

---

Had a week off to reset, now to peak.
This morning 3x 15/15m runs with 143kg farmers followed by 3 sets of tossing..... Bags...
18-30kg which is 5kg over comp weight at the height needed which I'm happy with for my first time training sandbag throws with the correct equipment and not med balls.
https://www.instagram.com/p/CLUN0L0gKrk/?igshid=1f...

Followed by 3x5 at 200kg axle squats just now which moved nice and smooth. Happy considering this morning nearly wrote me off hah.
https://www.instagram.com/p/CLU3XPMg9lN/?igshid=14...

Spent the last week sorting out my conservatory so I've got a proper home gym set up.
There's a deadlift platform inside and space to squat/bench with trestles as safety bars.

Keep it up bigchap, looking strong.

[Prof Prolapse]

TheJimi said:

What grip are you using? (and what weights?)

Pronated. Not hooking my thumb under or anything clever. I'm not a heavy bloke but the weight is bugger all, 110kg, anything heavier I can't lift more than one or two.

I did try a mixed grip but the weight seemed too light to warrant it, at the moment I concluded it best to try get my grip strength up by doing pronated bicep curls, holding grippers closed, and occasionally hanging from my chin up bar (much to the amusement of the children).

Any tips/comments on grip or exercises would be appreciated.

Also, if I'm struggling due to grip, is it better to go for a higher weight for less reps on deadlift?

[biggbn]

Prof Prolapse said:

TheJimi said:

What grip are you using? (and what weights?)

Pronated. Not hooking my thumb under or anything clever. I'm not a heavy bloke but the weight is bugger all, 110kg, anything heavier I can't lift more than one or two.

I did try a mixed grip but the weight seemed too light to warrant it, at the moment I concluded it best to try get my grip strength up by doing pronated bicep curls, holding grippers closed, and occasionally hanging from my chin up bar (much to the amusement of the children).

Any tips/comments on grip or exercises would be appreciated.

Also, if I'm struggling due to grip, is it better to go for a higher weight for less reps on deadlift?

I have returned to a mix grip for all my deadlifts. Used it exclusively for years before moving to a gym that did not allow chalk...really...so had to use double overhand and straps. Personally I feel much stronger using a mixed grip, and tighter throughout the lift. But. After years of using the same grip I do have one side stronger than the other, one trap bigger!! ....I switch them now!!

Short run with the dog tonight, legs properly in bits now!!

Edited by biggbn on Tuesday 16th February 18:26

[jako1]

Prof Prolapse said:

Pronated. Not hooking my thumb under or anything clever. I'm not a heavy bloke but the weight is bugger all, 110kg, anything heavier I can't lift more than one or two.

I did try a mixed grip but the weight seemed too light to warrant it, at the moment I concluded it best to try get my grip strength up by doing pronated bicep curls, holding grippers closed, and occasionally hanging from my chin up bar (much to the amusement of the children).

Any tips/comments on grip or exercises would be appreciated.

Also, if I'm struggling due to grip, is it better to go for a higher weight for less reps on deadlift?

Alternate grip, chalk (liquid is fine)

[mcelliott]

Yesterday, press ups 100x3, pull ups 10x12, swim, then a 25km TT on Zwift

[TheJimi]

Prof Prolapse said:

TheJimi said:

What grip are you using? (and what weights?)

Pronated. Not hooking my thumb under or anything clever. I'm not a heavy bloke but the weight is bugger all, 110kg, anything heavier I can't lift more than one or two.

I did try a mixed grip but the weight seemed too light to warrant it, at the moment I concluded it best to try get my grip strength up by doing pronated bicep curls, holding grippers closed, and occasionally hanging from my chin up bar (much to the amusement of the children).

Any tips/comments on grip or exercises would be appreciated.

Also, if I'm struggling due to grip, is it better to go for a higher weight for less reps on deadlift?

Doing static hangs is good for both grip strength and spinal decompression, so keep doing those.

How much are you struggling with the grip? I mean, struggling to hold it from the first rep of the first set is different from struggling on the last reps of the final set.

I should really have asked that to begin with.

Broadly though, try to stick to double overhand for as long as possible - your grip strength will improve. If you do anything, maybe dab a little bit of liquid chalk at the point where you feel the grip is becoming a limiting factor. Another thing to do is continue with double overhand, then switch to hook when you need the assistance.

Avoid straps at this point, imo.

Edited by TheJimi on Wednesday 17th February 15:59

[Prof Prolapse]

TheJimi said:

Doing static hangs is good for both grip strength and spinal decompression, so keep doing those.

How much are you struggling with the grip? I mean, struggling to hold it from the first rep of the first set is different from struggling on the last reps of the final set.

@110kg, I can do about 5-8 reps. Then next set and beyond, 3 reps.

Then I just can't hold the bloody thing and it starts to slip, so put it down rather than injure myself.

[TheJimi]

Prof Prolapse said:

TheJimi said:

Doing static hangs is good for both grip strength and spinal decompression, so keep doing those.

How much are you struggling with the grip? I mean, struggling to hold it from the first rep of the first set is different from struggling on the last reps of the final set.

@110kg, I can do about 5-8 reps. Then next set and beyond, 3 reps.

Then I just can't hold the bloody thing and it starts to slip, so put it down rather than injure myself.

Practice hook grip - or use a little chalk.

Hook grip has a learning curve though, and is painful until you get used with it, but once you do, it's brilliant.