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

[horsemeatscandal]

biggbn said:

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

Genuinely quite inspirational that. Godspeed to you, look forward to hearing how it goes.

[d_a_n1979]

horsemeatscandal said:

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

TBH it's very realistic.

100kg squat to 120kg, as an example over 12 weeks is very achievable. You just have to keep at it. It gets hard, so that's when you absolutely dig in and give it your all.

It never failed me over 20 years of competitive powerlifting. I tried other routines and they messed me up... Back to the Bulgarian ways and boom, things started to fly again...

The Eastern Bloc know what they're doing when it comes to weightlifting

[mcelliott]

Yesterday, chest sesh with my wife, smith machine flat bench as she doesn't like spotting, felt a bit weird but got up to 130kg without too much trouble, weighted dips and pec dec to finish, that wasn't the highlight of the morning though, oh no that belonged to the two end bells benching opposite us, loading up the bar with 100kgs and not even able to do one single rep on their own, fk me sideways the things you see in the gym, anyway later was a swim then a pretty tough hour on Zwift.

Today, road ride in the sun, felt pretty good save for an annoying leg pump in my right leg, had it about 10yrs ago so hopefully that passes, then a really nice swim in the bay, sunny but fkin baltic, then 5 sets of 20 pull ups and L sits in the garden.

Totals for the week

Walking 110km (147000 steps) 3600ft climbed

Cycling 270km 2000m climbed

[horsemeatscandal]

[quote=mcelliott loading up the bar with 100kgs and not even able to do one single rep on their own, fk me sideways the things you see in the gym
[/quote]

Wasn't me, honest.

[horsemeatscandal]

So I'm going to try a take on 5x5 for my main lift, stick with the same complimentary work, then continue trying to add grip, core and bicep work when I have time. Today was deadlifts.

Couple of light warmup sets.

4 x 5, 112.5kg (70% 1RM, no belt)
1 x 9, 112.5kg (max. reps until form goes, belt)

3 x 5 squats, 72.5kg.

3 x 8, pendlay rows, 65kg.

4 x 12 seated rows, 82.5kg.

Few sets of side bends with 15kg.

[d_a_n1979]

horsemeatscandal said:

So I'm going to try a take on 5x5 for my main lift, stick with the same complimentary work, then continue trying to add grip, core and bicep work when I have time. Today was deadlifts.

Couple of light warmup sets.

4 x 5, 112.5kg (70% 1RM, no belt)
1 x 9, 112.5kg (max. reps until form goes, belt)

3 x 5 squats, 72.5kg.

3 x 8, pendlay rows, 65kg.

4 x 12 seated rows, 82.5kg.

Few sets of side bends with 15kg.

Why havew you gone in there and not start off with the 5x5s at 60%?

The whole point of the Eastern Bloc routine is that you put the basics & work in; they're the building blocks / what builds the strength etc

If you go in too heavy or don't follow it as it's run; you'll simply burn out again

[horsemeatscandal]

d_a_n1979 said:

Why havew you gone in there and not start off with the 5x5s at 60%?

The whole point of the Eastern Bloc routine is that you put the basics & work in; they're the building blocks / what builds the strength etc

If you go in too heavy or don't follow it as it's run; you'll simply burn out again

I'm not doing the Eastern Bloc. I found a programme I like the look of that starts at 70% and adds weight (rather than %) weekly in the smallest possible increments and drops off sets as you fail to reach 5 reps on your last set until you're down to a 1RM. I think it was called auto-regulated progression.

I start my normal programme off at something like 75%/60% for low/high reps so 70% seems fine. It felt good this morning, anyway.

I should also add that I'll be starting my chest off at a lower %.

Edited by horsemeatscandal on Monday 15th April 09:01

[horsemeatscandal]

Bench assistance day today.

4 x 8 Smith close-grip bench, 40kg loaded
4 x max. Swiss clean & press, 30kg
4 x 10-12 tricep pushdowns, 120kg
3 x 8-10 dumbbell overhead tricep press, 27.5kg

Some dumbbell/fat grip work at the end to keep at this grip strength.

Might try and get out on the bike for an hour this evening as the sun is finally out. Feels like wishful thinking though.

[mcelliott]

Yesterday, 45km on the bike, then a cold swim in the bay, sea temp going the wrong way at the moment, 24000 steps, slept well

[d_a_n1979]

horsemeatscandal said:

Bench assistance day today.

4 x 8 Smith close-grip bench, 40kg loaded
4 x max. Swiss clean & press, 30kg
4 x 10-12 tricep pushdowns, 120kg
3 x 8-10 dumbbell overhead tricep press, 27.5kg

Some dumbbell/fat grip work at the end to keep at this grip strength.

Might try and get out on the bike for an hour this evening as the sun is finally out. Feels like wishful thinking though.

How are you finding the Fat Gripz?

[horsemeatscandal]

d_a_n1979 said:

How are you finding the Fat Gripz?

Only had one full session with them but my weight and/or reps is significantly lower when using them, so they're doing something. I'm basically lifting until failure, but failure of the grip of course rather than the muscle group being worked. My measure will be dead hang time and max. deadlift without straps. If I could hang for 2 minutes and pull an 85% 1RM no-strap deadlift I'd be chuffed with that. I'm probably at about 1m20s and 70%, currently.

I won't get time every week to do a full session with them so I'm going to try and just sneak a few sets in at the end with the grips when I can.

But so far, so good.

[d_a_n1979]

horsemeatscandal said:

d_a_n1979 said:

How are you finding the Fat Gripz?

Only had one full session with them but my weight and/or reps is significantly lower when using them, so they're doing something. I'm basically lifting until failure, but failure of the grip of course rather than the muscle group being worked. My measure will be dead hang time and max. deadlift without straps. If I could hang for 2 minutes and pull an 85% 1RM no-strap deadlift I'd be chuffed with that. I'm probably at about 1m20s and 70%, currently.

I won't get time every week to do a full session with them so I'm going to try and just sneak a few sets in at the end with the grips when I can.

But so far, so good.

Sounds good; the one thing that they do is never let you get used to them, if that makes sense?

They hammer your grip and make it stronger; but because you find weights easier after a while; you start to go up and start the training all over again

[d_a_n1979]

Light session for me this afternoon; unfortunately the pain inside is getting slightly worse, so will see what the specialist says tomorrow & go from there; just hope they get me booked in for scans ASAP

Started with some light stretching and bodyweight pull-ups using the widest supinated grips on the pull up frame

8 x 3 with bodyweight

Then onto back, using blue Fat Gripz on every set:

- Wide grip lat pull downs - 20 x 30kg, 40kg and 45kg x2 sets of 20
- Dumbbell rows with 30kg - 4 x 15
- Standing pulley rows using the wide-grip D bar - 4 x 15 with 35kg

Finished with rope curls - 4 x 20kg with 20kg (absolutely hammered my forearms with the Fat Gripz)

Happy with that; see what's said tomorrow and hopefully get another session in on Thursday

[horsemeatscandal]

d_a_n1979 said:

Light session for me this afternoon; unfortunately the pain inside is getting slightly worse, so will see what the specialist says tomorrow & go from there; just hope they get me booked in for scans ASAP

Started with some light stretching and bodyweight pull-ups using the widest supinated grips on the pull up frame

8 x 3 with bodyweight

Then onto back, using blue Fat Gripz on every set:

- Wide grip lat pull downs - 20 x 30kg, 40kg and 45kg x2 sets of 20
- Dumbbell rows with 30kg - 4 x 15
- Standing pulley rows using the wide-grip D bar - 4 x 15 with 35kg

Finished with rope curls - 4 x 20kg with 20kg (absolutely hammered my forearms with the Fat Gripz)

Happy with that; see what's said tomorrow and hopefully get another session in on Thursday

Feeling better this week mate?

[horsemeatscandal]

horsemeatscandal said:

Might try and get out on the bike for an hour this evening as the sun is finally out. Feels like wishful thinking though.

Me of little faith.




Managed 22 miles in the sunshine, swiftly followed by a couple of pints of the black stuff.

[d_a_n1979]

horsemeatscandal said:

d_a_n1979 said:

Light session for me this afternoon; unfortunately the pain inside is getting slightly worse, so will see what the specialist says tomorrow & go from there; just hope they get me booked in for scans ASAP

Started with some light stretching and bodyweight pull-ups using the widest supinated grips on the pull up frame

8 x 3 with bodyweight

Then onto back, using blue Fat Gripz on every set:

- Wide grip lat pull downs - 20 x 30kg, 40kg and 45kg x2 sets of 20
- Dumbbell rows with 30kg - 4 x 15
- Standing pulley rows using the wide-grip D bar - 4 x 15 with 35kg

Finished with rope curls - 4 x 20kg with 20kg (absolutely hammered my forearms with the Fat Gripz)

Happy with that; see what's said tomorrow and hopefully get another session in on Thursday

Feeling better this week mate?

No unfortunately; I did have a few easier days but since Sunday I've just felt constantly sick & the pain in my right hand side has gotten worse; it's bad after I've eaten which is what's making me believe I've potentially got a stone/stones stuck somewhere still...

See what the consultant says tomorrow and take it from there

[MaxFromage]

horsemeatscandal said:

Me of little faith.




Managed 22 miles in the sunshine, swiftly followed by a couple of pints of the black stuff.

Nice

2 hours on the bike for me, with 1300m of climbing. Shame it was indoors Only just over 3 weeks left of the training plan and then I can swap to much more outdoors riding.

[biggbn]

d_a_n1979 said:

horsemeatscandal said:

d_a_n1979 said:

Light session for me this afternoon; unfortunately the pain inside is getting slightly worse, so will see what the specialist says tomorrow & go from there; just hope they get me booked in for scans ASAP

Started with some light stretching and bodyweight pull-ups using the widest supinated grips on the pull up frame

8 x 3 with bodyweight

Then onto back, using blue Fat Gripz on every set:

- Wide grip lat pull downs - 20 x 30kg, 40kg and 45kg x2 sets of 20
- Dumbbell rows with 30kg - 4 x 15
- Standing pulley rows using the wide-grip D bar - 4 x 15 with 35kg

Finished with rope curls - 4 x 20kg with 20kg (absolutely hammered my forearms with the Fat Gripz)

Happy with that; see what's said tomorrow and hopefully get another session in on Thursday

Feeling better this week mate?

No unfortunately; I did have a few easier days but since Sunday I've just felt constantly sick & the pain in my right hand side has gotten worse; it's bad after I've eaten which is what's making me believe I've potentially got a stone/stones stuck somewhere still...

See what the consultant says tomorrow and take it from there

Best wishes man.

[biggbn]

Blitzed through usual shoulder plus circuit Monday AM, today was the worst one, squats and deadlifts. I did drop the weight to ensure I was getting my 10 reps and won't move it up till I'm getting 12s.
Squat 130kg x 10
Deadlift 150kg x 10
Clean and press 50kg x 10

Dumbell Shrugs 50kg x 20
Single arm rows 50kg x 20
Clasp grip dumbell front raise 40kg x 10

Medicine ball floor slams. Two sets of ten.

Had to modify workout as I'm getting really acute kinda 'golfers elbow' pain which the ball wall slams seems to make a lot worse so I'm gonna incorporate something else instead, doubling up on floor slams for now. Been on reduced calories and feeling it, trying to get 120g protein in each day though which should help hold onto muscle given I hardly ate any previously!!

Edited by biggbn on Wednesday 17th April 06:50

[mcelliott]

Yesterday, huge one hour effort on Zwift, been Zwifting since it’s very earliest days and that one one of the toughest, then a 20 minute swim in the bay, managed 21000 steps again so may try a week of them, looking forward to some big numbers at the gym today.