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

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

Author
Discussion

giblet

8,824 posts

176 months

Tuesday 16th March 2021
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When are fitness equipment prices likely to drop back to sensible levels?

Been plodding along with my baby weights for a while but will soon need some more 1” plates. Argos are seemingly forever out of stock, the pair of 10kg ones they would normally sell for £19.99 are being flogged for twice the price elsewhere.

Prof Prolapse

16,160 posts

189 months

Tuesday 16th March 2021
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Friday: Deadlift, Pendlay rows, Squats
Sunday: 5.5K
Monday: Bench press, OHP, EZ barbell curls.

Still getting frustrated by grip on deadlift. Using chalk, locking my thumb under the bar, used alternate grips, and, god help me, in frustration last week I used MTB gloves, but my hands are still failing me long before anything else. On the plus side I lifted all my weight plates (140kg), so curious where my max lift is (and how I'm going to afford more plates as they're ridiculous at the moment).

Also, working in squats now, brought in more rest days, and reduced my Haribo & alcohol intake.


didelydoo

5,528 posts

209 months

Tuesday 16th March 2021
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Prof Prolapse said:
Friday: Deadlift, Pendlay rows, Squats
Sunday: 5.5K
Monday: Bench press, OHP, EZ barbell curls.

Still getting frustrated by grip on deadlift. Using chalk, locking my thumb under the bar, used alternate grips, and, god help me, in frustration last week I used MTB gloves, but my hands are still failing me long before anything else. On the plus side I lifted all my weight plates (140kg), so curious where my max lift is (and how I'm going to afford more plates as they're ridiculous at the moment).

Also, working in squats now, brought in more rest days, and reduced my Haribo & alcohol intake.
Train your grip every session - weighted holds, dead hangs, heavy 1 arm pick ups etc. Go for more time, or add more weight progressively.
Grip can take a beating and recover pretty fast, add it in at the end of each session and it’ll improve fast.

Prof Prolapse

16,160 posts

189 months

Tuesday 16th March 2021
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Thanks for the advice, it's appreciated. I'll work in more grip exercises somewhere, seems a good one to do during meetings.


TheJimi

24,862 posts

242 months

Tuesday 16th March 2021
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Prof Prolapse said:
Friday: Deadlift, Pendlay rows, Squats
Sunday: 5.5K
Monday: Bench press, OHP, EZ barbell curls.

Still getting frustrated by grip on deadlift. Using chalk, locking my thumb under the bar, used alternate grips, and, god help me, in frustration last week I used MTB gloves, but my hands are still failing me long before anything else. On the plus side I lifted all my weight plates (140kg), so curious where my max lift is (and how I'm going to afford more plates as they're ridiculous at the moment).

Also, working in squats now, brought in more rest days, and reduced my Haribo & alcohol intake.
Nice, how did 140kg feel?

Don't (imo) bother with gloves. Stick to chalk.

How have you been finding hook grip? It *IS* a bit of a learning curve, and painful to begin with.

I'll echo diddely's comments, to which I'd add - single handed static hangs.

Your grip strength WILL improve, just keep lifting and don't reach for straps just yet. One more thing - buy a pair of fatgripz.


Edited by TheJimi on Tuesday 16th March 14:11

Prof Prolapse

16,160 posts

189 months

Tuesday 16th March 2021
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Cheers. It's not big numbers I accept, but it's still early days for me and it's nice to lift all your plates. It felt about 95%, and I think I can up my goals for this year which is nice.

I am still doing as you guys told me grip wise. So now use chalk always, then both overhand, then hookgrip as that diminishes, then, alternate grip if all else fails and I just need to finish that fourth set. I don't use gloves, the above was just a single incident of frustration.

The hook grip is hard. My hands are only just about large enough to do it so there's not many options for finger placement. The pain is bearable but I've starting ripping my thumbnails off a little which isn't sustainable. I'll practice the finger placement more.

Is it worth looking at the reps? I mean I'm aiming for 5-6 here and four sets, if I dropped to say, three reps over five sets I'd probably fair much better.











TheJimi

24,862 posts

242 months

Wednesday 17th March 2021
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Prof Prolapse said:
Cheers. It's not big numbers I accept, but it's still early days for me and it's nice to lift all your plates. It felt about 95%, and I think I can up my goals for this year which is nice.

I am still doing as you guys told me grip wise. So now use chalk always, then both overhand, then hookgrip as that diminishes, then, alternate grip if all else fails and I just need to finish that fourth set. I don't use gloves, the above was just a single incident of frustration.

The hook grip is hard. My hands are only just about large enough to do it so there's not many options for finger placement. The pain is bearable but I've starting ripping my thumbnails off a little which isn't sustainable. I'll practice the finger placement more.

Is it worth looking at the reps? I mean I'm aiming for 5-6 here and four sets, if I dropped to say, three reps over five sets I'd probably fair much better.
Sorry for the delayed response.

Yes, lowering the rep range would potentially help with grip fatigue.

The key, really though, is to just dig in and persevere - that and focus on auxiliary grip work.

I'd incorporate RDLs as well - great for posterior chain development, lots of carry over to the conventional deadlift, and into the bargain, quite intensive on grip.

Animal

5,246 posts

267 months

Wednesday 17th March 2021
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No exercise this week. Brought home a puppy on Saturday and have been up every night with him. Does mopping floors count as exercise?! Mental health suffering as a result though.

Animal

5,246 posts

267 months

Thursday 18th March 2021
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5k run 31 min 43 sec. Averaged 6.20/km but more importantly I didn't have to stop and felt comfortable throughout.

popeyewhite

19,622 posts

119 months

Thursday 18th March 2021
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Prof Prolapse said:
Cheers. It's not big numbers I accept, but it's still early days for me and it's nice to lift all your plates. It felt about 95%, and I think I can up my goals for this year which is nice.

I am still doing as you guys told me grip wise. So now use chalk always, then both overhand, then hookgrip as that diminishes, then, alternate grip if all else fails and I just need to finish that fourth set. I don't use gloves, the above was just a single incident of frustration.

The hook grip is hard. My hands are only just about large enough to do it so there's not many options for finger placement. The pain is bearable but I've starting ripping my thumbnails off a little which isn't sustainable. I'll practice the finger placement more.

Is it worth looking at the reps? I mean I'm aiming for 5-6 here and four sets, if I dropped to say, three reps over five sets I'd probably fair much better.
Controversial I know but unless you're training for Strongman or powerlifting you don't really need deads. Risk/effort/reward etc.

Prof Prolapse

16,160 posts

189 months

Thursday 18th March 2021
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popeyewhite said:
Controversial I know but unless you're training for Strongman or powerlifting you don't really need deads. Risk/effort/reward etc.
Always open to suggestions if you have any mate. I have no clue (and no one to ask) that's why I come on here.

All I have to work with is a barbell, an EZ bar, an old punch manikin, and a pair of trainers. What I don't have is much time, or patience for loads of complex exercises, so aside from a couple of 5Ks a week, what I've finally ended up doing by trial and error, is variations of curls, bench press, OHP, squats, Pendlay rows, and deadlifts (I must confess I'm struggling with those last two, but I'm not one to give up).

Aside from my upper back feeling a tad overworked at times, the exercises seem to not encroach on one another too much, and meet my other requirements, so that's why I'm here but honestly open to any alternate suggestions and comments. As I say, I'm learning.

You google any exercise and get told "it's the best exercise ever" so it's hard to know what's best.








popeyewhite

19,622 posts

119 months

Thursday 18th March 2021
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Prof Prolapse said:
popeyewhite said:
Controversial I know but unless you're training for Strongman or powerlifting you don't really need deads. Risk/effort/reward etc.
Always open to suggestions if you have any mate. I have no clue (and no one to ask) that's why I come on here.

All I have to work with is a barbell, an EZ bar, an old punch manikin, and a pair of trainers. What I don't have is much time, or patience for loads of complex exercises, so aside from a couple of 5Ks a week, what I've finally ended up doing by trial and error, is variations of curls, bench press, OHP, squats, Pendlay rows, and deadlifts (I must confess I'm struggling with those last two, but I'm not one to give up).

Aside from my upper back feeling a tad overworked at times, the exercises seem to not encroach on one another too much, and meet my other requirements, so that's why I'm here but honestly open to any alternate suggestions and comments. As I say, I'm learning.

You google any exercise and get told "it's the best exercise ever" so it's hard to know what's best.
Squats and Pendlays virtually cover deads. Easiest and far less taxing option would be kettlebell swings instead. If you had a kb biggrin Personally I'd just ditch the deads in favour of getting squats and Pendlays bang on. Save your energy for when you start pullups. smile What's your training goal? I notice you're quite a keen runner, so gaining size isn't the target...

Prof Prolapse

16,160 posts

189 months

Thursday 18th March 2021
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popeyewhite said:
Squats and Pendlays virtually cover deads. Easiest and far less taxing option would be kettlebell swings instead. If you had a kb biggrin Personally I'd just ditch the deads in favour of getting squats and Pendlays bang on. Save your energy for when you start pullups. smile What's your training goal? I notice you're quite a keen runner, so gaining size isn't the target...
Makes sense. I’ll see how I get on. I could come back to it later as well I guess. Definitely not buying any more heavy things, I will need more weight plates for squats come summer as it is!

I used to do loads of pull ups but I felt with pendlays, bench, OHP, curls they were pretty redundant. Not easy to increase the difficulty either.

I’d not really considered goals in terms of physique. Just wanted to lift more and not get fat. But I guess the former means being bigger. I only run 10-15k a week at moderate pace now though, never thought that was enough to cause issues with lifting/muscle growth?

ORD

18,086 posts

126 months

Thursday 18th March 2021
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I think pull ups are one of the 4 or 5 best things you can do for strength and physique goals.

Prof Prolapse

16,160 posts

189 months

Friday 19th March 2021
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ORD said:
I think pull ups are one of the 4 or 5 best things you can do for strength and physique goals.
I'll see if I can work them back in. The bar is in my office so not hard to throw them in somewhere.

What are your other 3/4 best things?


popeyewhite

19,622 posts

119 months

Friday 19th March 2021
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Prof Prolapse said:
I’d not really considered goals in terms of physique. Just wanted to lift more and not get fat. But I guess the former means being bigger. I only run 10-15k a week at moderate pace now though, never thought that was enough to cause issues with lifting/muscle growth?
It'll cause issues if you don't get enough recovery. You can do both, obviously, but for best returns I'd suggest you prioritise one aspect of training (cardio vs resistance) over the other. If you always approach your weights at 100% energy, you'll challenge your body the most, and force the most adaptation. Your choice. Generally if you keep your lifts under 9 reps it's considered optimum for a strength/size trade off. Top lifts? I fall more on the risk averse side of anything involving shoulders because mine are like glass now after 40 years of training, so I try to stay away from bench press and heavy lifts for shoulders.... Squats (any kind, mix them up), bench press (dumbells only), pullups, dips, handstand pushups (or any press that requires balance but not too much weight), and lots of ancillary gymnastic work. My workouts lean more towards strength than size, but it wasn't always that way.

Animal

5,246 posts

267 months

Friday 19th March 2021
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Another 5k this afternoon. 30:44 and 6:08/km average. Feels good!

AJLintern

4,199 posts

262 months

Friday 19th March 2021
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Good job! You'll be under 30mins on your next 5k at that rate smile

ORD

18,086 posts

126 months

Friday 19th March 2021
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Prof Prolapse said:
I'll see if I can work them back in. The bar is in my office so not hard to throw them in somewhere.

What are your other 3/4 best things?
An area in which reasonable people reasonably disagree.

(1) Squats.
(2) Deadlifts.
(3) Some kind of horizontal push - resisted press ups; land mine press (halfway house between horizontal and vertical); bench press.
(4) Ab roll out or hollow body hold.

That is what i would do if limited to 5 lifts / movements.

Animal

5,246 posts

267 months

Friday 19th March 2021
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AJLintern said:
Good job! You'll be under 30mins on your next 5k at that rate smile
Thx! That's the target...