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

[mcelliott]

Today, race on Zwift, 8th from about 300, then a huge ten minute effort straight after, literally flat out and motionless for about 20 minutes in the garden after I finished, fabulous swim in the bay this evening whilst enjoying a stunning sunset, and another 23000 steps day so the streak continues!

[d_a_n1979]

Light session last night

Body weight pull ups (standard grip this time) super-setted with standing lat pushdowns

Then onto narrow grip lat pulldowns - 4 sets of 20s with 40kg super-setted with 4x20 with 35kg flat dumbbell bench

Ended with bodyweight hands for roughly 60 secs (wide grip, thumbless) super-setted with tricep pushdowns (4x20 with 30kg)

Left it at that; still chasing this bloody referral

[biggbn]

d_a_n1979 said:

Light session last night

Body weight pull ups (standard grip this time) super-setted with standing lat pushdowns

Then onto narrow grip lat pulldowns - 4 sets of 20s with 40kg super-setted with 4x20 with 35kg flat dumbbell bench

Ended with bodyweight hands for roughly 60 secs (wide grip, thumbless) super-setted with tricep pushdowns (4x20 with 30kg)

Left it at that; still chasing this bloody referral

Good effort, keep it up man.

Chest and double circuit today
Flat bench 105kg x 8, 100kg x 6, went backwards by a few reps here.

50kg dumbells Shrugs x 20, 2 sets
50kg single arm rows x 20 per arm, 2 sets
Clasp grip dumbell front raises x 10, 2 sets

Clean and press 50kg x 10, clean 50kg x 10

Medicine ball slams x 10, really tired by now.

No curls or wall slams, acute pain just below elbow but seems to be easing already. Forearms aching with the back to back double sets. Probably have a cardio session, ropes, tyre flips weekend sometime

[horsemeatscandal]

Leg day.

6 X barbell warm-up sets to 65% 1RM.

1 x 1 140kg, new PB!
3 x 5, 92.5kg.

2 x 10 barbell lunges, 67.5kg.

3 x 8 leg press, 230kg.

Few sets 'til failure on the leg extension.

Time for pie and Guinness.

[mcelliott]

Shoulders today, getting into standing overhead press again, 60kg from the floor, 6 sets of 6 then some heavy ass front and lateral raises.
Then a solid 50km on Zwift, two swims today, sunrise and sunset, and still the walk streak continues, 22000 steps today.

[biggbn]

mcelliott said:

Shoulders today, getting into standing overhead press again, 60kg from the floor, 6 sets of 6 then some heavy ass front and lateral raises.
Then a solid 50km on Zwift, two swims today, sunrise and sunset, and still the walk streak continues, 22000 steps today.

Clean and press is a brilliant exercise isn't it? When I say brilliant I mean awful, but it's definitely helping my fitness levels. 60kg is a decent weight for reps, I'm looking to increase the reps and speed rather than the weight.

[horsemeatscandal]

fk all today apart from digging holes and chopping wood.

Just sat down to watch the live stream of Europe's Strongest Man, just the intro highlights film has me hyped!

[d_a_n1979]

horsemeatscandal said:

fk all today apart from digging holes and chopping wood.

Just sat down to watch the live stream of Europe's Strongest Man, just the intro highlights film has me hyped!

Sounds like me when I was younger; 30mins of Pumping Iron or some classic WSM on YT and I wanted to go and smash the weights

[horsemeatscandal]

d_a_n1979 said:

Sounds like me when I was younger; 30mins of Pumping Iron or some classic WSM on YT and I wanted to go and smash the weights

It gets the people going!

Just going into the stones now. No spoilers but it couldn't be any closer.

[d_a_n1979]

horsemeatscandal said:

d_a_n1979 said:

Sounds like me when I was younger; 30mins of Pumping Iron or some classic WSM on YT and I wanted to go and smash the weights

It gets the people going!

Just going into the stones now. No spoilers but it couldn't be any closer.

I've lost all interest in current strongman now... Very few of them I like; too many ego's and its ruined the sport for me...

Long gone have the days of the camaraderie etc - the last best of the lot, IMO, were Big Z, Misha, Brian Shaw, Travis Ortmayer and the ever lasting Mark Felix, who's local to us and trains with us every so often (more so recently when he's been trying to break the Dinnie Stone walk record etc)

[horsemeatscandal]

d_a_n1979 said:

I've lost all interest in current strongman now... Very few of them I like; too many ego's and its ruined the sport for me...

Long gone have the days of the camaraderie etc - the last best of the lot, IMO, were Big Z, Misha, Brian Shaw, Travis Ortmayer and the ever lasting Mark Felix, who's local to us and trains with us every so often (more so recently when he's been trying to break the Dinnie Stone walk record etc)

We might have to agree to disagree on that one I reckon. There's been some clowns over the past few years, Thor and Eddie being the obvious mentions. Their "rivalry" and so-called boxing match was largely embarrassing. Yes, it may have brought viewers to strength sport, but they were just there for a circus sideshow. That whole episode kind of risked tarnishing strongman/woman to be honest, but Giants Live have done such a good job of changing perceptions and getting the sport taken seriously among casuals (like myself). Thankfully Eddie just makes ste YouTube videos now, though his 500kg deadlift in 2016 and his preposterous size in 2017 will forever be legendary. Thor looks to be coming back in a serious way.

There's probably some egos amongst the current. Then again it's elite level sport, so it's to be expected even if it doesn't come across well. Mitch Hooper comes about with some absolute bks and doesn't come across well at all in my.opinion, but being a relative nobody to wiping the floor at World's, it probably isn't good for your ego. Someone like Oleksii, on the other hand, couldn't possibly be more humble.

In terms of the camaraderie, it's the main thing that keeps me interested. Seeing one athlete screaming encouragement at another, even though it means they'll e.g. lose a podium place, is incredible. I was at Leeds in 2022 when Oleksii won Europe's and it felt like there wasn't a single person in the room, fan, crew or athlete, that wasn't behind that man that day; this was just after Russia invaded Ukraine and it was very emotional. The vibe amongst the crowd is always good too; everyone just there to enjoy themselves, no wkers like you get at the football.

It won't be on the TV broadcast but they did a little video/presentation for Mark Felix yesterday for his retirement (he'll never truly retire) and it was brilliant. He, of course, took his shirt off and the condition of that man will never fail to amaze me.

Anyway, I'll shut up because you know your onions and your opinions no less valid than mine. Also this is completely off topic

Edited by horsemeatscandal on Sunday 14th April 06:46

[d_a_n1979]

horsemeatscandal said:

d_a_n1979 said:

I've lost all interest in current strongman now... Very few of them I like; too many ego's and its ruined the sport for me...

Long gone have the days of the camaraderie etc - the last best of the lot, IMO, were Big Z, Misha, Brian Shaw, Travis Ortmayer and the ever lasting Mark Felix, who's local to us and trains with us every so often (more so recently when he's been trying to break the Dinnie Stone walk record etc)

We might have to agree to disagree on that one I reckon. There's been some clowns over the past few years, Thor and Eddie being the obvious mentions. Their "rivalry" and so-called boxing match was largely embarrassing. Yes, it may have brought viewers to strength sport, but they were just there for a circus sideshow. That whole episode kind of risked tarnishing strongman/woman to be honest, but Giants Live have done such a good job of changing perceptions and getting the sport taken seriously among casuals (like myself). Thankfully Eddie just makes ste YouTube videos now, though his 500kg deadlift in 2016 and his preposterous size in 2017 will forever be legendary. Thor looks to be coming back in a serious way.

There's probably some egos amongst the current. Then again it's elite level sport, so it's to be expected even if it doesn't come across well. Mitch Hooper comes about with some absolute bks and doesn't come across well at all in my.opinion, but being a relative nobody to wiping the floor at World's, it probably isn't good for your ego. Someone like Oleksii, on the other hand, couldn't possibly be more humble.

In terms of the camaraderie, it's the main thing that keeps me interested. Seeing one athlete screaming encouragement at another, even though it means they'll e.g. lose a podium place, is incredible. I was at Leeds in 2022 when Oleksii won Europe's and it felt like there wasn't a single person in the room, fan, crew or athlete, that wasn't behind that man that day; this was just after Russia invaded Ukraine and it was very emotional. The vibe amongst the crowd is always good too; everyone just there to enjoy themselves, no wkers like you get at the football.

It won't be on the TV broadcast but they did a little video/presentation for Mark Felix yesterday for his retirement (he'll never truly retire) and it was brilliant. He, of course, took his shirt off and the condition of that man will never fail to amaze me.

Anyway, I'll shut up because you know your onions and your opinions no less valid than mine. Also this is completely off topic

Edited by horsemeatscandal on Sunday 14th April 06:46

Yeah; the Thor/Hall bks was just tht; should never have been allowed IMO and part of me wonders whether it was all down for £££

Hall is a dick; never liked him. His attitude stinks; he's only won WSM once yet goes on about it like he's won multiple etc... Amazing strength; but at what cost! Thor's 501kg deadlift was overall a much better lift too... But not a fan of either

Agree re Hooper; I'm not keen on him at all. He's done amazingly well, but there's something about him I'm not sure about. Novikov similar; very good, but still he just doesn't do it for me

The more humble folks like Katona, Zavickas, Koklyaev, Ortmayer, Lalas, Ostlund, Wenta, Nigamtulin, Tarmo Mitt etc (I know I'm harking back some years) for me were a much better bunch and the weights we're beynd stupid, like they are now...

[biggbn]

Stoltmans always seem decent guys when I've seen them interviewed both during and away from Strongman. Hall might be a duck but to achieve what he did with such genetic shortcomings in comparison to Shaw and Bjornsson was an incredible achievement. I take my hat of to all of these guys 'dicks' or not. It is an incredible discipline to be so strong, so consistently and people outside of weight training only see the 'circus', not the sacrifices

[horsemeatscandal]

d_a_n1979 said:

Yeah; the Thor/Hall bks was just tht; should never have been allowed IMO and part of me wonders whether it was all down for £££

Hall is a dick; never liked him. His attitude stinks; he's only won WSM once yet goes on about it like he's won multiple etc... Amazing strength; but at what cost! Thor's 501kg deadlift was overall a much better lift too... But not a fan of either

I've literally just arrived in Stoke, might go 'round his house and give him a piece of my mind....

[d_a_n1979]

biggbn said:

Stoltmans always seem decent guys when I've seen them interviewed both during and away from Strongman. Hall might be a duck but to achieve what he did with such genetic shortcomings in comparison to Shaw and Bjornsson was an incredible achievement. I take my hat of to all of these guys 'dicks' or not. It is an incredible discipline to be so strong, so consistently and people outside of weight training only see the 'circus', not the sacrifices

That I do not take away; they don't just take gear and that's it as most folk would believe; they sacrifice their lives to it... Seen it in the flesh; met quite a few of them and been there/done that with training and competing myself (albeit 100% drug free)

But the training, eating, lifting, dying slowly is a day in/day out affair and to get to the levels they're at; you can't do anything but, day in, day out!

IT's just a shame some of their ego's for me ruin it at times... The in-house bhin and moaning etc...

The passion & entertainment is superb; but sometimes, IMO, it just goes OTT

[d_a_n1979]

Felt better today; enough to train at least...

x35 bodweight pull ups; sets of 5s and 6s with varying grips - did as many wide grip as I could until my right shoulder said enough and then stuck with wide & narrow supinated grip until I was burned out

Onto arms...

Super-setted NG bench with EZ bar curls:

20 x bar / 20 x 15kg
20 x 40kg / 20 x 20kg
20 x 60kg / 20 x 22.5kg
20 x 70kg / 20 x 25kg

Tricep push-downs with dumbbell curls:

20 x 20kg / 20 x 20kg
20 x 25kg / 20 x 20kg
20 x 30kg / 20 x 22.5kg
20 x 35kg / 18 x 25kg

Finished with grip:

4 x 10 with 60mm pinch block / weight on pin: did 50kg, 60kg, 70kg and ended on 75kg then ended the set with 60kg on the oly bar for 4 x 20 standing wrist rolls (ie roll bar into your palms etc)

See how I feel tomorrow and go from there

Good news is finally got my referral through to see the gasto specialist on Wednesday afternoon; see what happens after that

[horsemeatscandal]

Very inactive day today, 6+ hours on the M6. Managed to resist the temptress that is Burger King.

Pressing day today.

Warm up on the bench for a few sets up to 60kg.

Tackled that 1 x 1 100kg again, managed it *fairly* easily. Tried the 102.5kg.... failed.

5 x 2 Smith presses, 20kg loaded.

3 x 12 lat raises, 17.5kg.

3 x 12 rear flys, 15kg.

Managed to sneak in a few heavy-ish sets on the hammer strength press machine or whatever it's called. Damn this weak chest.

That's the end of that 12 weeks. Overall target was 400kg, managed 402.5kg. Exceeded deadlift, met squat, failed bench.

Edited by horsemeatscandal on Sunday 14th April 20:10

Edited by horsemeatscandal on Sunday 14th April 20:18

Edited by horsemeatscandal on Sunday 14th April 20:41

[d_a_n1979]

horsemeatscandal said:

Very inactive day today, 6+ hours on the M6. Managed to resist the temptress that is Burger King.

Pressing day today.

Warm up on the bench for a few sets up to 60kg.

Tackled that 1 x 1 100kg again, managed it *fairly* easily. Tried the 102.5kg.... failed.

5 x 2 Smith presses.

3 x 12 lat raises, 17.5kg.

3 x 12 rear flys, 15kg.

Managed to sneak in a few heavy-ish sets on the hammer strength press machine or whatever it's called. Damn this weak chest.

That's the end of that 12 weeks. Overall target was 400kg, managed 402.5kg. Exceeded deadlift, met squat, failed bench.

Edited by horsemeatscandal on Sunday 14th April 20:10

Edited by horsemeatscandal on Sunday 14th April 20:18

Still did the session though and still did good out of it... So take it as a positive

My advice re bench. Leave it alone for a good few weeks...

Use flat dumbbell bench for a change, keep doing narrow grip bench though. Train the pecs more with dumbbells, triceps and front delts with the narrow grip bench and 'reset' your brain when it comes to bench...

Then have another run at it

Try either the Bulgarian / Eastern Bloc routine (use your 1RM, add 20%) and then 4 weeks of 5x5s with 60/65/70/75% of the 120% figure. A week's break off the routine and then the next 3 weeks of 5x5s with 80/85/90% of the 120% figure and the last week of triples and doubles. Weeks break and then try for your new 1RM.

Its an old skool, tried and tested routine and it works very well.

Or you could try the Coan 5/3/1 routine but that's very hard and tbh, aimed at those on gear as recovery is a nightmare in all honesty...

You'll soon smash it

[biggbn]

horsemeatscandal said:

Very inactive day today, 6+ hours on the M6. Managed to resist the temptress that is Burger King.

Pressing day today.

Warm up on the bench for a few sets up to 60kg.

Tackled that 1 x 1 100kg again, managed it *fairly* easily. Tried the 102.5kg.... failed.

5 x 2 Smith presses.

3 x 12 lat raises, 17.5kg.

3 x 12 rear flys, 15kg.

Managed to sneak in a few heavy-ish sets on the hammer strength press machine or whatever it's called. Damn this weak chest.

That's the end of that 12 weeks. Overall target was 400kg, managed 402.5kg. Exceeded deadlift, met squat, failed bench.

Edited by horsemeatscandal on Sunday 14th April 20:10

Edited by horsemeatscandal on Sunday 14th April 20:18

Well done man, keep at it. That's me back to the 04.50am sessions from tomorrow, back at work. Shoulders then circuit. Start upping cardio by two light 'jogs' a week and proper diet Monday to Friday at least!! The circuit I've been doing has notably improved my shoulder shape, not that I'm a bodybuilder, far from it, but it's made me realise there must be a well put together human being under the padding I've accrued over the years, and I'm gonna work on setting that version of me free over next few months. Last time I dropped a load of weight, it was muscle and fat, dropped @7.5 stones, wanna lost 3 stone this time but hold onto the muscle I have. Keep y'all posted although I'll likely not be on as much over next few months. Peace and love all, gbn x

[horsemeatscandal]

d_a_n1979 said:

Still did the session though and still did good out of it... So take it as a positive

My advice re bench. Leave it alone for a good few weeks...

Use flat dumbbell bench for a change, keep doing narrow grip bench though. Train the pecs more with dumbbells, triceps and front delts with the narrow grip bench and 'reset' your brain when it comes to bench...

Then have another run at it

Try either the Bulgarian / Eastern Bloc routine (use your 1RM, add 20%) and then 4 weeks of 5x5s with 60/65/70/75% of the 120% figure. A week's break off the routine and then the next 3 weeks of 5x5s with 80/85/90% of the 120% figure and the last week of triples and doubles. Weeks break and then try for your new 1RM.

Its an old skool, tried and tested routine and it works very well.

Or you could try the Coan 5/3/1 routine but that's very hard and tbh, aimed at those on gear as recovery is a nightmare in all honesty...

You'll soon smash it

Good advice mate, thanks. Chest/pressing does need a rethink, just need to find the time to sit down and plan it out. Though +20% sounds bloody ambitious