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

[Anonymous-poster]

Been doing a lot of walking lately because after my vaccine I have lost all motivation for training on the bike!
Went on Zwift yesterday which was a struggle but did 1 hour @235w so hopefully things will improve.
Anyone else felt demotivated after the jag?

[Johnny]

100km on the bike today.

Felt pretty good, some PRs including the big climb on the route. A cup. And All-Time best power numbers for 90 mins.

[smiffy180]

Johnny said:

100km on the bike today.

Felt pretty good, some PRs including the big climb on the route. A cup. And All-Time best power numbers for 90 mins.

Wow, how long did the 100km take?

[Johnny]

Wasn’t that quick, but still ok.

3h 44mins ride time. Averaged 27km/h.

Pretty sure I could do that route at 30km/h on my own (was with a friend today) but not tried yet

[ORD]

Messing about in the parks with kids yesterday. Did 5 chins with my eldest hanging off my legs, managed 1 with both boys but failed with eldest plus his cousin.

I would guess total weight at 45kg. A bit disappointed I couldn’t do that.

Also did some front lever training. Since I started that, my back feels massively better. I always thought it was an ab movement, but it’s hugely taxing on scapular control.

[Prof Prolapse]

Kids weighted pull ups are a favourite in our house. I have a selection of children, 6kg, 23kg, ~24kg, and 53kg. Not succeeded with that last one!

ORD have you not been inspired by Diddlydoo to do some kettlebell work with them?

[popeyewhite]

ORD said:

Also did some front lever training. Since I started that, my back feels massively better. I always thought it was an ab movement, but it’s hugely taxing on scapular control.

Welcome to the front lever club! Yes scapular retraction/depression is 90% of front lever, the rest is abs and keeping yourself as light as possible. Strength tables estimate a pullup + 75% bw is roughly equivalent to a single front lever in back activation. I practice scapular depression x4 a week as it's also a huge help with pullups and I perform x20 scapular activation as a pullup warm up. So far I've just about hit a 5s single leg FL sans band. Took months

[gregs656]

ORD said:

Messing about in the parks with kids yesterday. Did 5 chins with my eldest hanging off my legs, managed 1 with both boys but failed with eldest plus his cousin.

I would guess total weight at 45kg. A bit disappointed I couldn’t do that.

Also did some front lever training. Since I started that, my back feels massively better. I always thought it was an ab movement, but it’s hugely taxing on scapular control.

What are you doing for front lever?

I did tucked rows for ages and progressed quite well with them but fancied a change so have been doing paused arched pull ups for a while, trying to lean back as far as I can. That's been a good change for a little while, but I think I will go back to rows for the variation and it is easier to monitor progress.

[Its Just Adz]

Felt so good to be back in the gym today.
Just some light bits to get used to it again

Log press
Viking press
Bench
Sandbag throws
Some accessory bits

[ORD]

gregs656 said:

What are you doing for front lever?

I did tucked rows for ages and progressed quite well with them but fancied a change so have been doing paused arched pull ups for a while, trying to lean back as far as I can. That's been a good change for a little while, but I think I will go back to rows for the variation and it is easier to monitor progress.

Very early days indeed. Just tucked holds at the moment. I doubt I’ll ever get to a full front lever, but the training is doing me a lot of good.

It wouldn’t surprise me if a +75% pull up is about right in terms of upper back strength. I’m certainly a way off and am about +50%.

[biggbn]

Couple mile light jog this morning with leg raises and tucks thrown in on way round, 17 mile bike ride this afternoon, mile and a half walk this evening. I AM going to get under 17st this year!!

[gregs656]

ORD said:

Very early days indeed. Just tucked holds at the moment. I doubt I’ll ever get to a full front lever, but the training is doing me a lot of good.

It wouldn’t surprise me if a +75% pull up is about right in terms of upper back strength. I’m certainly a way off and am about +50%.

Fair enough. I messed for quite a while without much improvement, this last year at home I have made much better progress.

My bar isn't high enough to do front lever pulls properly, but that is another good exercise which brings home how much strength is required for a front lever.

[gregs656]

I hear swinging a sledge hammer makes for a good workout.

[smiffy180]

Its Just Adz said:

Felt so good to be back in the gym today.
Just some light bits to get used to it again

Log press
Viking press
Bench
Sandbag throws
Some accessory bits

Going to have to catch you at kaos for a session!

[biggbn]

Another short, slow jog this morning, trying to build up, ease in slowly. It's bloody hard though

[Animal]

Mini outdoor circuit:
6 rounds pullup, dip, leg raise.

[JKING]

Saturday just gone, did a 220kg squat and 265kg deadlift (Both RPE 7)
Bench didnt go well, as had some pec tendon pain at 120kg.

[Animal]

JKING said:

Saturday just gone, did a 220kg squat and 265kg deadlift (Both RPE 7)
Bench didnt go well, as had some pec tendon pain at 120kg.

I think I might as well delete my post...

Those are serious numbers, were you happy with them?

[biggbn]

JKING said:

Saturday just gone, did a 220kg squat and 265kg deadlift (Both RPE 7)
Bench didnt go well, as had some pec tendon pain at 120kg.

Good going man, another month till our gyms open I think, looking forward to it.

[mcelliott]

Training going really well, bike ride on Tuesday, hills headwinds and dead turns still averaged nearly 34kph, swimming the bay everyday still, when I’m not at the gym I’m doing ether 100 pull ups or 300 push ups, still working hard on my breathing too, getting closer to 3 minutes on the breath hold which has had a big effect on my cv strength.