What training are you doing/have you done today? (Vol.3)
Discussion
After a quiet week, I went in today, quick all over workout.
Squat 140kg x 6
Deads 140kg x 6
Bench 100kg x 11
Clean and press 60kg x 6
Medicine ball wall and floor slams 10x10x10
Clasp grip dumbell raise 40kg x 10
Single arm dumbell row 50kg x 16 a side
Dip machine stack x 36 reps.
and done....
Squat 140kg x 6
Deads 140kg x 6
Bench 100kg x 11
Clean and press 60kg x 6
Medicine ball wall and floor slams 10x10x10
Clasp grip dumbell raise 40kg x 10
Single arm dumbell row 50kg x 16 a side
Dip machine stack x 36 reps.
and done....
MaxFromage said:
As 2024 started, I had a rough goal of an increase in w/kg of 20%. I was expecting 12 weeks plus and haven't started the proper training plan yet. So really pleased to have done the same race as I did just before Xmas but with some good improvements:
- W/kg nearly 10% increase
- 5 min power up 20%
- Av & Max HR down 5bpm during racing
- Lactate threshold up 4bpm
W/kg now up 15% from starting point and another 10% on the 5 min power. Av heart rate continues to drop for like-for-like work.- W/kg nearly 10% increase
- 5 min power up 20%
- Av & Max HR down 5bpm during racing
- Lactate threshold up 4bpm
I started the 12 week Build Me Up program on Zwift last week. Whilst doing this I'm planning to split the weight training up into smaller portions.
Good week of training, yesterday chest and hams, then 4 rounds of 200m efforts on the erg, then a horrible hour on Zwift, midweek the weather allowed a outdoor road ride, first one in about 2 months, always a bit wary after spending most of the winter on Zwift, felt a bit weird but got a steady lumpy hour in at an avg of nearly 33kph so happy with that, weekly avg on the bike is 300km walking is 100km and swimming is around 6km.
MaxFromage said:
Yes I did my first outdoor (UK) ride of the year last week, and on my new bike. The variability of it was a shock after all those steady miles on Zwift. That and potholes 
Steering was a novelty! Also the position, even if only subtle made the muscles ache in a different way, didn’t come back in a gibbering wreck so I’ll take that Last night:
Dumbbell push press 2x10kg 10 reps
2-min SkiErg (min 500m)
2-min rest
3 rounds
Goblet squat 20kg 10 reps
2-min SkiErg (min 500m)
2-min rest
3 rounds
Dumbbell curl 4x8-12
Hammer curl 2 drop sets 8-10
Machine preacher curl 4-10-12, 1x15
Pronator curl 4-12-20
Starting another course of knee physio this afternoon so cue me doing stupid-looking and improbably difficult exercises in an attempt to be able to go up the stairs without swearing!
Dumbbell push press 2x10kg 10 reps
2-min SkiErg (min 500m)
2-min rest
3 rounds
Goblet squat 20kg 10 reps
2-min SkiErg (min 500m)
2-min rest
3 rounds
Dumbbell curl 4x8-12
Hammer curl 2 drop sets 8-10
Machine preacher curl 4-10-12, 1x15
Pronator curl 4-12-20
Starting another course of knee physio this afternoon so cue me doing stupid-looking and improbably difficult exercises in an attempt to be able to go up the stairs without swearing!
Persisting with circuit. In gym at 5am,
Dumbell shoulder press 35kg x 10
20kg disc front raises x 15
40kg dumbell clasp grip front raises x 10
20kg disc repeat x 15
50kg dumbell Shrugs x 15
50kg single arm rows 15 per side
Barbell cleans from hanging and press 50kg x 10
Medicine ball wall slams 12 each side, 2 sets
Medicine ball floor slams 12 reps
Bodyweight dips x 12
Dip machine stack x 30
Olympic barbell curls bar only x 25.
45 minutes workout. This is making me out of breath, which is the point of it. I'll keep substituting the heavier first exercises for chest, back or shoulders.
Dumbell shoulder press 35kg x 10
20kg disc front raises x 15
40kg dumbell clasp grip front raises x 10
20kg disc repeat x 15
50kg dumbell Shrugs x 15
50kg single arm rows 15 per side
Barbell cleans from hanging and press 50kg x 10
Medicine ball wall slams 12 each side, 2 sets
Medicine ball floor slams 12 reps
Bodyweight dips x 12
Dip machine stack x 30
Olympic barbell curls bar only x 25.
45 minutes workout. This is making me out of breath, which is the point of it. I'll keep substituting the heavier first exercises for chest, back or shoulders.
Tuesday. The day of training I hate. 400m running reps with 60s rest in between x9. Only 9 as I had a few weeks off so dropped back from 10. As much as I tell myself “it is ok, you can chill out on the next rep, go easy on yourself” that never happens. Lighter evenings definitely lift the spirits.
Running reps have boosted my fitness levels and running speed beyond what I’d have expected!
Running reps have boosted my fitness levels and running speed beyond what I’d have expected!
Getting a little fitter...maybe...more reps on some exercises although some still have me breathing out my arse!!
Flat bench 105kg x 10
Inline dumbell 40kg x 9
Shrugs 50kg dumbells x 16
Single arm rows 50kg x 20 per side
Clean and press 50kg x 10, these still really get me breathing!
Bar only front raises x 20
Bar only reverse grip curls x 20
Medicine ball wall slams 15 per side, floor slams x 10
Machine dip stack x 40.
45 minutes, longer breaks between some exercises.
Flat bench 105kg x 10
Inline dumbell 40kg x 9
Shrugs 50kg dumbells x 16
Single arm rows 50kg x 20 per side
Clean and press 50kg x 10, these still really get me breathing!
Bar only front raises x 20
Bar only reverse grip curls x 20
Medicine ball wall slams 15 per side, floor slams x 10
Machine dip stack x 40.
45 minutes, longer breaks between some exercises.
Edited by biggbn on Thursday 7th March 06:55
Yesterday, 20 minutes in the water which for me is a long time this time of year, different bay too with the sun out and a beach cafe so truly spoilt! Apart from blue lips and fingers that refuse to ever come back to life all was good, then a tough back workout at the gym, super busy so lat pull downs it was, basically started at half stack worked down t full stack the back up again, damn hard work, could barely steer the car on the way home.
Also continuing my evening walks after my last meal, thrown in an extra loop as I’m targeting 50000m of climbing for the year on these, rain or shine illness or injuries they get done no matter what, so far I’m up to 8000m for the year so on course.
Also continuing my evening walks after my last meal, thrown in an extra loop as I’m targeting 50000m of climbing for the year on these, rain or shine illness or injuries they get done no matter what, so far I’m up to 8000m for the year so on course.
MaxFromage said:
Yes I did my first outdoor (UK) ride of the year last week, and on my new bike. The variability of it was a shock after all those steady miles on Zwift. That and potholes
A quick outdoor ride yesterday, but there were far too many impatient drivers out on the roads near my house.Back into the upper body weights properly again which feels good. I got out of keeping training records which didn't help.
Plus onto week 3 of the Build Me Up plan on Zwift, riding Tues, Thur, Fri and today. Upped the calories a bit to counteract the fatigue, but doing better than expected.
Yesterday, quick hour on the road bike, a few hills around 400m of climbing, 31kph avg, then a full body workout a decent bench 135kg for 5 was my best, lunges and L sits saw to the rest, very uncomfortable swim in the bay, freezing rain and a blowy east wind.
Today another road ride then a workout in the back garden, 130 pull ups and 200 press ups of the palletes (sp) then a much better swim on a huge tide and lovely sunset.
Today another road ride then a workout in the back garden, 130 pull ups and 200 press ups of the palletes (sp) then a much better swim on a huge tide and lovely sunset.
mcelliott said:
Yesterday, quick hour on the road bike, a few hills around 400m of climbing, 31kph avg, then a full body workout a decent bench 135kg for 5 was my best, lunges and L sits saw to the rest, very uncomfortable swim in the bay, freezing rain and a blowy east wind.
Today another road ride then a workout in the back garden, 130 pull ups and 200 press ups of the palletes (sp) then a much better swim on a huge tide and lovely sunset.
That's a great combination of fitness and strength man! Today another road ride then a workout in the back garden, 130 pull ups and 200 press ups of the palletes (sp) then a much better swim on a huge tide and lovely sunset.
biggbn said:
mcelliott said:
Yesterday, quick hour on the road bike, a few hills around 400m of climbing, 31kph avg, then a full body workout a decent bench 135kg for 5 was my best, lunges and L sits saw to the rest, very uncomfortable swim in the bay, freezing rain and a blowy east wind.
Today another road ride then a workout in the back garden, 130 pull ups and 200 press ups of the palletes (sp) then a much better swim on a huge tide and lovely sunset.
That's a great combination of fitness and strength man! Today another road ride then a workout in the back garden, 130 pull ups and 200 press ups of the palletes (sp) then a much better swim on a huge tide and lovely sunset.
Yes I try and combine the two!
biggbn said:
mcelliott said:
Thank you!
Yes I try and combine the two!
I'm trying to do the same now, but baby steps! I'm no lighter but my clothes are fitting noticeably better since I started the fitness circuit after the weights Yes I try and combine the two!
Today, harder than planned Zwift session, then straight into the sea which felt great, a 10m tide meant water time was reduced, big tides are what nightmares are made of!
Training going really well, however I am starting to feel a little tired, a combination of very low bf and training load causing some fatigue so will be looking forward to some active rest in the alps in a couple of weeks, 30 something yrs of training and it's still a fine line between feeling amazing or cooked!
Squat 140kg x 8
Deadlift 140kg x 10 (this needs to move up next time)
Clean and press 60kg x 10
Medicine ball wall slams 15 each side
Floor slams 12
50kg dumbells shrug x 16
50kg single arm row 20 reps each side
40kg dumbell clasp grip front raises x 10
Cable lateral raises 12 reps per side
Pressed for time today and a bit of ache shoulder area so no dips or curls.
This took 50 minutes, a slow pace for you fit guys but the legs, deadlift and cleans really knocked my puff away!!
Deadlift 140kg x 10 (this needs to move up next time)
Clean and press 60kg x 10
Medicine ball wall slams 15 each side
Floor slams 12
50kg dumbells shrug x 16
50kg single arm row 20 reps each side
40kg dumbell clasp grip front raises x 10
Cable lateral raises 12 reps per side
Pressed for time today and a bit of ache shoulder area so no dips or curls.
This took 50 minutes, a slow pace for you fit guys but the legs, deadlift and cleans really knocked my puff away!!
Edited by biggbn on Tuesday 12th March 08:16
Yesterday, 55km on Zwift, fast group ride, legs felt pretty good, then straight into the sea, one more month of cold sea temperatures then hopefully it should start rising, probably around 7 or 8 at the moment, will do some swimming in the big lake in the Alps where we’re staying, that will be around 4 or 5 degrees colder, always found lake swimming a bit creepy, this one has those huge hydro sink holes in it!
Getting a bit quicker on my feet, circuit this morning was
Shoulder press dumbell 35kg x 11
Shrugs 50kg dumbells x 16
Single arm row 50kg x 20 per side
20kg disc front raise x 20
40kg clasp grip single dumbell front raise x 10
20kg disc front raise x 20
Cable lateral raises x 10 per side
Neutral grip bar clean and press 50kg x 10
Medicine ball wall slams 15 reps per side , 2 sets
Floor slams 10 fast reps
Olympic barbell curl x 20
Seated triceps push down stack x 40
33 minutes, which is a bit quicker than I have been. Gonna start doubling up some of the 'mobility' sets.
Oh, and dropping an avocado into your protein drink makes it like drinking cream!! Helpful hint!!
Shoulder press dumbell 35kg x 11
Shrugs 50kg dumbells x 16
Single arm row 50kg x 20 per side
20kg disc front raise x 20
40kg clasp grip single dumbell front raise x 10
20kg disc front raise x 20
Cable lateral raises x 10 per side
Neutral grip bar clean and press 50kg x 10
Medicine ball wall slams 15 reps per side , 2 sets
Floor slams 10 fast reps
Olympic barbell curl x 20
Seated triceps push down stack x 40
33 minutes, which is a bit quicker than I have been. Gonna start doubling up some of the 'mobility' sets.
Oh, and dropping an avocado into your protein drink makes it like drinking cream!! Helpful hint!!
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