What training are you doing/have you done today? (Vol.3)
Discussion
End of week 10 of 12, pressing day.
4 X bench warm-up sets to 60% 1RM
2 x 1 97.5kg bench
2 x 1 67.5kg push press
3 x 12 15kg lat raises
3 x 12 15kg flys
Added a few sets of overhead presses with the Swiss bar to finish off the hour.
Next week (11) is a nice and easy deload week then looking to hit all PBs on week 12; 140 squat, 160 deadlift, 102.5 bench. Ultimate goal is to get that total to 454kg/1000lb.
4 X bench warm-up sets to 60% 1RM
2 x 1 97.5kg bench
2 x 1 67.5kg push press
3 x 12 15kg lat raises
3 x 12 15kg flys
Added a few sets of overhead presses with the Swiss bar to finish off the hour.
Next week (11) is a nice and easy deload week then looking to hit all PBs on week 12; 140 squat, 160 deadlift, 102.5 bench. Ultimate goal is to get that total to 454kg/1000lb.
Edited by horsemeatscandal on Monday 25th March 07:21
I'm just back to training after an unfortunate past 14 months with 3 operations ending in Jan just gone! All down to, we think, my history of heavy lifting (competitive powerlifter etc) and more recently, stone lifting (natural manhood stones, atlas stones etc.).. Caused an issue that wasn't for disappearing, made worse by the GP pumping me full of antibiotics that the body reacted to & spent a week in hospital via A&E last year with severe cholecystitis and jaundiced...!
Anyways; final op was in Jan and I'm feeling so, so much better for it! Life seems to be getting back to normal and I'm able to train without any issues now; albeit it's very light (for me); all weights are light now, high reps and lots of walking too
Previously I couldn't walk to the bottom of the garden due to the nerve pain I was suffering from (not back related at all)...
I've a full set up in my garage that I've added to over the years; recently replaced my old/slightly damaged powercube with one from Mirafit and bought the lat pull down extension too which is superb
So all shoulders, biceps/triceps, back training is lighter weights and 15-25 reps - usually a pyramid set, as that suits my style of training best
Squats/bench and deads remain the main static/compound lifts for me with some heavy'ish dumbbell benching in there too
As an example; I did 10x10s with 100kg on squats, bench and 60mm bar deads on Saturday (using a custom made 60mm bar for grip mainly, but it helps to keep the weight down on deads, so I'm not tempted to go heavier & heavier)! It smashes the grip too which is great; I've big hands and my fingers tips are nowhere near each other, on a 50mm bar I can just get my thumb onto my index finger tip... PB on the 60mm bar is 140kg, not a lot of weight but it's a tough lift due to the thickness
So the last few sets of deads, my hands were literally opening on every lift and I was having to grind them out! But train hard/lift easy
I've just ordered some 45/50 and 55kg dumbbells from Mirafit; looking forward to them landing. They'll save my right shoulder from the issues I get benching
This is a clip of me stone lifting: https://photos.app.goo.gl/ni9eiTLqtyD1FuNF6
That now, unfortunately, is put to bed... I've sold all my stones; I've officially retired from that scene!
This is the last manhood stone I lifted, the Inver Stone at Braemar Highland Games Centre: https://photos.app.goo.gl/USuMnEu6rU1qitFc9
Drove from my folks property in Dunkeld for an hour, got out, stretched out, lapped it a few times as a warm up, shouldered it twice, drove back
Unfortunately that was midst of all the issues kicking opff, but not knowing in full what was going on... 
Anyways; final op was in Jan and I'm feeling so, so much better for it! Life seems to be getting back to normal and I'm able to train without any issues now; albeit it's very light (for me); all weights are light now, high reps and lots of walking too
Previously I couldn't walk to the bottom of the garden due to the nerve pain I was suffering from (not back related at all)...I've a full set up in my garage that I've added to over the years; recently replaced my old/slightly damaged powercube with one from Mirafit and bought the lat pull down extension too which is superb
So all shoulders, biceps/triceps, back training is lighter weights and 15-25 reps - usually a pyramid set, as that suits my style of training best
Squats/bench and deads remain the main static/compound lifts for me with some heavy'ish dumbbell benching in there too
As an example; I did 10x10s with 100kg on squats, bench and 60mm bar deads on Saturday (using a custom made 60mm bar for grip mainly, but it helps to keep the weight down on deads, so I'm not tempted to go heavier & heavier)! It smashes the grip too which is great; I've big hands and my fingers tips are nowhere near each other, on a 50mm bar I can just get my thumb onto my index finger tip... PB on the 60mm bar is 140kg, not a lot of weight but it's a tough lift due to the thickness
So the last few sets of deads, my hands were literally opening on every lift and I was having to grind them out! But train hard/lift easy
I've just ordered some 45/50 and 55kg dumbbells from Mirafit; looking forward to them landing. They'll save my right shoulder from the issues I get benching
This is a clip of me stone lifting: https://photos.app.goo.gl/ni9eiTLqtyD1FuNF6
That now, unfortunately, is put to bed... I've sold all my stones; I've officially retired from that scene!
This is the last manhood stone I lifted, the Inver Stone at Braemar Highland Games Centre: https://photos.app.goo.gl/USuMnEu6rU1qitFc9
Drove from my folks property in Dunkeld for an hour, got out, stretched out, lapped it a few times as a warm up, shouldered it twice, drove back
Unfortunately that was midst of all the issues kicking opff, but not knowing in full what was going on... d_a_n1979 said:
I'm just back to training after an unfortunate past 14 months with 3 operations ending in Jan just gone! All down to, we think, my history of heavy lifting (competitive powerlifter etc) and more recently, stone lifting (natural manhood stones, atlas stones etc.).. Caused an issue that wasn't for disappearing, made worse by the GP pumping me full of antibiotics that the body reacted to & spent a week in hospital via A&E last year with severe cholecystitis and jaundiced...!
Anyways; final op was in Jan and I'm feeling so, so much better for it! Life seems to be getting back to normal and I'm able to train without any issues now; albeit it's very light (for me); all weights are light now, high reps and lots of walking too Previously I couldn't walk to the bottom of the garden due to the nerve pain I was suffering from (not back related at all)...
I've a full set up in my garage that I've added to over the years; recently replaced my old/slightly damaged powercube with one from Mirafit and bought the lat pull down extension too which is superb
So all shoulders, biceps/triceps, back training is lighter weights and 15-25 reps - usually a pyramid set, as that suits my style of training best
Squats/bench and deads remain the main static/compound lifts for me with some heavy'ish dumbbell benching in there too
As an example; I did 10x10s with 100kg on squats, bench and 60mm bar deads on Saturday (using a custom made 60mm bar for grip mainly, but it helps to keep the weight down on deads, so I'm not tempted to go heavier & heavier)! It smashes the grip too which is great; I've big hands and my fingers tips are nowhere near each other, on a 50mm bar I can just get my thumb onto my index finger tip... PB on the 60mm bar is 140kg, not a lot of weight but it's a tough lift due to the thickness
So the last few sets of deads, my hands were literally opening on every lift and I was having to grind them out! But train hard/lift easy
I've just ordered some 45/50 and 55kg dumbbells from Mirafit; looking forward to them landing. They'll save my right shoulder from the issues I get benching
This is a clip of me stone lifting: https://photos.app.goo.gl/ni9eiTLqtyD1FuNF6
That now, unfortunately, is put to bed... I've sold all my stones; I've officially retired from that scene!
This is the last manhood stone I lifted, the Inver Stone at Braemar Highland Games Centre: https://photos.app.goo.gl/USuMnEu6rU1qitFc9
Drove from my folks property in Dunkeld for an hour, got out, stretched out, lapped it a few times as a warm up, shouldered it twice, drove back Unfortunately that was midst of all the issues kicking opff, but not knowing in full what was going on...
Mate that's great news, keep at it. The stone lifting looks impressive! Never tried it for many, many years now and my days of big lifts are likely over, but gonna keep ticking over into my dotage!!Anyways; final op was in Jan and I'm feeling so, so much better for it! Life seems to be getting back to normal and I'm able to train without any issues now; albeit it's very light (for me); all weights are light now, high reps and lots of walking too
Previously I couldn't walk to the bottom of the garden due to the nerve pain I was suffering from (not back related at all)...I've a full set up in my garage that I've added to over the years; recently replaced my old/slightly damaged powercube with one from Mirafit and bought the lat pull down extension too which is superb
So all shoulders, biceps/triceps, back training is lighter weights and 15-25 reps - usually a pyramid set, as that suits my style of training best
Squats/bench and deads remain the main static/compound lifts for me with some heavy'ish dumbbell benching in there too
As an example; I did 10x10s with 100kg on squats, bench and 60mm bar deads on Saturday (using a custom made 60mm bar for grip mainly, but it helps to keep the weight down on deads, so I'm not tempted to go heavier & heavier)! It smashes the grip too which is great; I've big hands and my fingers tips are nowhere near each other, on a 50mm bar I can just get my thumb onto my index finger tip... PB on the 60mm bar is 140kg, not a lot of weight but it's a tough lift due to the thickness
So the last few sets of deads, my hands were literally opening on every lift and I was having to grind them out! But train hard/lift easy
I've just ordered some 45/50 and 55kg dumbbells from Mirafit; looking forward to them landing. They'll save my right shoulder from the issues I get benching
This is a clip of me stone lifting: https://photos.app.goo.gl/ni9eiTLqtyD1FuNF6
That now, unfortunately, is put to bed... I've sold all my stones; I've officially retired from that scene!
This is the last manhood stone I lifted, the Inver Stone at Braemar Highland Games Centre: https://photos.app.goo.gl/USuMnEu6rU1qitFc9
Drove from my folks property in Dunkeld for an hour, got out, stretched out, lapped it a few times as a warm up, shouldered it twice, drove back
Unfortunately that was midst of all the issues kicking opff, but not knowing in full what was going on... biggbn said:
d_a_n1979 said:
I'm just back to training after an unfortunate past 14 months with 3 operations ending in Jan just gone! All down to, we think, my history of heavy lifting (competitive powerlifter etc) and more recently, stone lifting (natural manhood stones, atlas stones etc.).. Caused an issue that wasn't for disappearing, made worse by the GP pumping me full of antibiotics that the body reacted to & spent a week in hospital via A&E last year with severe cholecystitis and jaundiced...!
Anyways; final op was in Jan and I'm feeling so, so much better for it! Life seems to be getting back to normal and I'm able to train without any issues now; albeit it's very light (for me); all weights are light now, high reps and lots of walking too Previously I couldn't walk to the bottom of the garden due to the nerve pain I was suffering from (not back related at all)...
I've a full set up in my garage that I've added to over the years; recently replaced my old/slightly damaged powercube with one from Mirafit and bought the lat pull down extension too which is superb
So all shoulders, biceps/triceps, back training is lighter weights and 15-25 reps - usually a pyramid set, as that suits my style of training best
Squats/bench and deads remain the main static/compound lifts for me with some heavy'ish dumbbell benching in there too
As an example; I did 10x10s with 100kg on squats, bench and 60mm bar deads on Saturday (using a custom made 60mm bar for grip mainly, but it helps to keep the weight down on deads, so I'm not tempted to go heavier & heavier)! It smashes the grip too which is great; I've big hands and my fingers tips are nowhere near each other, on a 50mm bar I can just get my thumb onto my index finger tip... PB on the 60mm bar is 140kg, not a lot of weight but it's a tough lift due to the thickness
So the last few sets of deads, my hands were literally opening on every lift and I was having to grind them out! But train hard/lift easy
I've just ordered some 45/50 and 55kg dumbbells from Mirafit; looking forward to them landing. They'll save my right shoulder from the issues I get benching
This is a clip of me stone lifting: https://photos.app.goo.gl/ni9eiTLqtyD1FuNF6
That now, unfortunately, is put to bed... I've sold all my stones; I've officially retired from that scene!
This is the last manhood stone I lifted, the Inver Stone at Braemar Highland Games Centre: https://photos.app.goo.gl/USuMnEu6rU1qitFc9
Drove from my folks property in Dunkeld for an hour, got out, stretched out, lapped it a few times as a warm up, shouldered it twice, drove back Unfortunately that was midst of all the issues kicking opff, but not knowing in full what was going on...
Mate that's great news, keep at it. The stone lifting looks impressive! Never tried it for many, many years now and my days of big lifts are likely over, but gonna keep ticking over into my dotage!!Anyways; final op was in Jan and I'm feeling so, so much better for it! Life seems to be getting back to normal and I'm able to train without any issues now; albeit it's very light (for me); all weights are light now, high reps and lots of walking too
Previously I couldn't walk to the bottom of the garden due to the nerve pain I was suffering from (not back related at all)...I've a full set up in my garage that I've added to over the years; recently replaced my old/slightly damaged powercube with one from Mirafit and bought the lat pull down extension too which is superb
So all shoulders, biceps/triceps, back training is lighter weights and 15-25 reps - usually a pyramid set, as that suits my style of training best
Squats/bench and deads remain the main static/compound lifts for me with some heavy'ish dumbbell benching in there too
As an example; I did 10x10s with 100kg on squats, bench and 60mm bar deads on Saturday (using a custom made 60mm bar for grip mainly, but it helps to keep the weight down on deads, so I'm not tempted to go heavier & heavier)! It smashes the grip too which is great; I've big hands and my fingers tips are nowhere near each other, on a 50mm bar I can just get my thumb onto my index finger tip... PB on the 60mm bar is 140kg, not a lot of weight but it's a tough lift due to the thickness
So the last few sets of deads, my hands were literally opening on every lift and I was having to grind them out! But train hard/lift easy
I've just ordered some 45/50 and 55kg dumbbells from Mirafit; looking forward to them landing. They'll save my right shoulder from the issues I get benching
This is a clip of me stone lifting: https://photos.app.goo.gl/ni9eiTLqtyD1FuNF6
That now, unfortunately, is put to bed... I've sold all my stones; I've officially retired from that scene!
This is the last manhood stone I lifted, the Inver Stone at Braemar Highland Games Centre: https://photos.app.goo.gl/USuMnEu6rU1qitFc9
Drove from my folks property in Dunkeld for an hour, got out, stretched out, lapped it a few times as a warm up, shouldered it twice, drove back
Unfortunately that was midst of all the issues kicking opff, but not knowing in full what was going on... The stone lifting is the bit I miss the most TBH; it's a pure test of brute, unorganised strength
There's no 'right way' to lift a stone, everyone is individual, so you take it as it comes etc...But it is what it is, my healths more important; least I can still hammer the weights in my garage and with my pal at his superb home-gym/man-cave/dungeon when time allows
As long as I can keep training and not get injured/ill again; that's all I'm asking!
Last night: What should have been a simple pull ups and stretching session turned into bit of a grip session as well
I did bodyweight (122kg currently) wide-grip pull ups - set of 5 super-setted with 99kg 60mm axle deadlift lockouts from knee height and then ended that part of the session with 45 second bodyweight hangs (wide grip also); I'm getting calluses on my calluses
I ended the session with 8lb sledgehammer levers; great for wrist strength; just mind your nose/chin/forehead
https://photos.app.goo.gl/foWrTnep6UZHDFdc6
This afternoon: 10x10s with 75kg on squats; the 100kg squats on Saturday were a jump too far weight-wise and I'm sore currently; so dropped the weight back and concentrated on keeping the reps going and not locking out at the top and not dropping through too deep either; I'm still slightly uncomfortable from the operation I had in late Jan, so really need to be mindful of that
Finished with 8x8 25kg SLDLs super-setted with normal chin-ups (5 reps per set)
That'll do until Thursday now probably
I did bodyweight (122kg currently) wide-grip pull ups - set of 5 super-setted with 99kg 60mm axle deadlift lockouts from knee height and then ended that part of the session with 45 second bodyweight hangs (wide grip also); I'm getting calluses on my calluses
I ended the session with 8lb sledgehammer levers; great for wrist strength; just mind your nose/chin/forehead
https://photos.app.goo.gl/foWrTnep6UZHDFdc6
This afternoon: 10x10s with 75kg on squats; the 100kg squats on Saturday were a jump too far weight-wise and I'm sore currently; so dropped the weight back and concentrated on keeping the reps going and not locking out at the top and not dropping through too deep either; I'm still slightly uncomfortable from the operation I had in late Jan, so really need to be mindful of that
Finished with 8x8 25kg SLDLs super-setted with normal chin-ups (5 reps per set)
That'll do until Thursday now probably
biggbn said:
Still f
ked with this cough/cold. Mrs off work, both our heads are thumping constantly because of coughing, throats raw. Lots of staff and pupils off my work with it. Feel really st!!
Plenty of fluids, vit c, paracetamol to get your body temps in check (if needed) and if you drink it, then whisky in a hot toddie ked with this cough/cold. Mrs off work, both our heads are thumping constantly because of coughing, throats raw. Lots of staff and pupils off my work with it. Feel really st!! You'll soon be sorted
25 miles on the bike commuting (bit of electrical assistance for a mile or two, can't deny it).
Nice little deloading day on the deadlifts this evening.
5x deadlift warm-up sets to 65% 1RM
3 x 3 deadlifts at 105kg
3 x 5 pendlay rows at 60kg
3 x 3 barbell squats at 85kg
4 x 12 lat pulldowns at 82.5kg
Nice little deloading day on the deadlifts this evening.
5x deadlift warm-up sets to 65% 1RM
3 x 3 deadlifts at 105kg
3 x 5 pendlay rows at 60kg
3 x 3 barbell squats at 85kg
4 x 12 lat pulldowns at 82.5kg
horsemeatscandal said:
25 miles on the bike commuting (bit of electrical assistance for a mile or two, can't deny it).
Nice little deloading day on the deadlifts this evening.
5x deadlift warm-up sets to 65% 1RM
3 x 3 deadlifts at 105kg
3 x 5 pendlay rows at 60kg
3 x 3 barbell squats at 85kg
4 x 12 lat pulldowns at 82.5kg
Have you got a meet/comp coming up or are you just trying to suss your 1RM max currently?Nice little deloading day on the deadlifts this evening.
5x deadlift warm-up sets to 65% 1RM
3 x 3 deadlifts at 105kg
3 x 5 pendlay rows at 60kg
3 x 3 barbell squats at 85kg
4 x 12 lat pulldowns at 82.5kg
d_a_n1979 said:
Have you got a meet/comp coming up or are you just trying to suss your 1RM max currently?
Hi mate, Nar, just lift for fun. Try and get new 1RM PBs every 10-12 weeks so nothing crazy. Looking to start a new program soon though as I've done this one 3 times now and don't want to get bored.
There's a county strongman competition and this year they've introduced a 'strongest novice' comp, I might be tempted to apply for that next year if I can get to my "1000lb club" target by then.
Nice stone videos by the way, gives me the heeby jeebies watching though. I'd love to have a go at some of the <100kg stones.
Good luck with your recovery.
horsemeatscandal said:
d_a_n1979 said:
Have you got a meet/comp coming up or are you just trying to suss your 1RM max currently?
Hi mate, Nar, just lift for fun. Try and get new 1RM PBs every 10-12 weeks so nothing crazy. Looking to start a new program soon though as I've done this one 3 times now and don't want to get bored.
There's a county strongman competition and this year they've introduced a 'strongest novice' comp, I might be tempted to apply for that next year if I can get to my "1000lb club" target by then.
Nice stone videos by the way, gives me the heeby jeebies watching though. I'd love to have a go at some of the <100kg stones.
Good luck with your recovery.
Haha thanks re the stones; all retired from that now unfortunately, but just the way it goes... It was superb fun at the time
Cheers re the recovery
Just the bike yesterday.
This morning was pressing.
4 x bench warm up sets to 60% 1RM
3 x 3 bench, 92.5kg
2 x 1 strict press, 52.5kg (bit of a deload on this one)
3 x 12 each arm overhead dumbbell press, 20kg
3 x 8 dumbbell hammer press, 30kg
Might try a short arm session at home this afternoon. Severely neglected body part, need to get some beach muscles going. Will probably have a nap instead.
This morning was pressing.
4 x bench warm up sets to 60% 1RM
3 x 3 bench, 92.5kg
2 x 1 strict press, 52.5kg (bit of a deload on this one)
3 x 12 each arm overhead dumbbell press, 20kg
3 x 8 dumbbell hammer press, 30kg
Might try a short arm session at home this afternoon. Severely neglected body part, need to get some beach muscles going. Will probably have a nap instead.
I started back at the gym on Wednesday 13 March 2024 after an 8 year break.
I used to train for about 4 years from 18-22. Without real purpose or results. I am 30 now and a lot more resilient and determined.
I am about 15st 6lbs and “skinnyfat”. However you would be surprised that I was 15st 6lbs if you saw me.
I have started up doing StrongLifts 5x5 to work on steady progression and form - which was always good in my opinion but it has been a while.
Started on complete beginner weight level and I manage 2-3 days a week to the gym due to commitments.
Started at:
Currently at:
Still finding it relatively easy thankfully (apart from the pesky OHP!).
I will keep progress updated here.
I used to train for about 4 years from 18-22. Without real purpose or results. I am 30 now and a lot more resilient and determined.
I am about 15st 6lbs and “skinnyfat”. However you would be surprised that I was 15st 6lbs if you saw me.
I have started up doing StrongLifts 5x5 to work on steady progression and form - which was always good in my opinion but it has been a while.
Started on complete beginner weight level and I manage 2-3 days a week to the gym due to commitments.
Started at:
Currently at:
Still finding it relatively easy thankfully (apart from the pesky OHP!).
I will keep progress updated here.
VoynichMS said:
I started back at the gym on Wednesday 13 March 2024 after an 8 year break.
I used to train for about 4 years from 18-22. Without real purpose or results. I am 30 now and a lot more resilient and determined.
I am about 15st 6lbs and “skinnyfat”. However you would be surprised that I was 15st 6lbs if you saw me.
I have started up doing StrongLifts 5x5 to work on steady progression and form - which was always good in my opinion but it has been a while.
Started on complete beginner weight level and I manage 2-3 days a week to the gym due to commitments.
Started at:
Currently at:
Still finding it relatively easy thankfully (apart from the pesky OHP!).
I will keep progress updated here.
You can change the app to increase by 1kg rather than 2.5 if you are finding the OHP is ramping up too quickly. Also, it is the first one you will fail on, unless you are doing something wrong. 5x5 is a great beginner program and took me all the way to the 1000lb club.I used to train for about 4 years from 18-22. Without real purpose or results. I am 30 now and a lot more resilient and determined.
I am about 15st 6lbs and “skinnyfat”. However you would be surprised that I was 15st 6lbs if you saw me.
I have started up doing StrongLifts 5x5 to work on steady progression and form - which was always good in my opinion but it has been a while.
Started on complete beginner weight level and I manage 2-3 days a week to the gym due to commitments.
Started at:
Currently at:
Still finding it relatively easy thankfully (apart from the pesky OHP!).
I will keep progress updated here.
horsemeatscandal said:
Just the bike yesterday.
This morning was pressing.
4 x bench warm up sets to 60% 1RM
3 x 3 bench, 92.5kg
2 x 1 strict press, 52.5kg (bit of a deload on this one)
3 x 12 each arm overhead dumbbell press, 20kg
3 x 8 dumbbell hammer press, 30kg
Might try a short arm session at home this afternoon. Severely neglected body part, need to get some beach muscles going. Will probably have a nap instead.
This morning was pressing.
4 x bench warm up sets to 60% 1RM
3 x 3 bench, 92.5kg
2 x 1 strict press, 52.5kg (bit of a deload on this one)
3 x 12 each arm overhead dumbbell press, 20kg
3 x 8 dumbbell hammer press, 30kg
Might try a short arm session at home this afternoon. Severely neglected body part, need to get some beach muscles going. Will probably have a nap instead.
A nap sounds the right idea I rarely trained biceps; they were looked after by all the heavy deads and stone lifting (it was my biceps that hurt the most with stones, you don't realise how much you use them until they're absolutely hammered)! I always trained triceps though as they're needed for pressing (so lots of NG bench, dips, cable pushdowns etc)
But I train biceps more now; light weights/high reps and they've grown, a lot! Oly bar curls, cable curls, dumbbell curls - simple training, just lots of reps. It's also helped to alleviate some right hand side long head bicep tendon issues I had as well
I train them twice a week now in a dedicated biceps and grip session (triceps are trained alongside chest and shoulders etc)
VoynichMS said:
I started back at the gym on Wednesday 13 March 2024 after an 8 year break.
I used to train for about 4 years from 18-22. Without real purpose or results. I am 30 now and a lot more resilient and determined.
I am about 15st 6lbs and “skinnyfat”. However you would be surprised that I was 15st 6lbs if you saw me.
I have started up doing StrongLifts 5x5 to work on steady progression and form - which was always good in my opinion but it has been a while.
Started on complete beginner weight level and I manage 2-3 days a week to the gym due to commitments.
Started at:
Currently at:
Still finding it relatively easy thankfully (apart from the pesky OHP!).
I will keep progress updated here.
With the OHP; are you standing, seated, seated without support etc?I used to train for about 4 years from 18-22. Without real purpose or results. I am 30 now and a lot more resilient and determined.
I am about 15st 6lbs and “skinnyfat”. However you would be surprised that I was 15st 6lbs if you saw me.
I have started up doing StrongLifts 5x5 to work on steady progression and form - which was always good in my opinion but it has been a while.
Started on complete beginner weight level and I manage 2-3 days a week to the gym due to commitments.
Started at:
Currently at:
Still finding it relatively easy thankfully (apart from the pesky OHP!).
I will keep progress updated here.
One great way of growing your OHP are clean & seated presses (without back support); this forces your core to get stronger, but also your shoulders due to the stability needed in the press
Basically you clean the bar to shoulders; sit down on a flat bench with no back support and do your presses...
They'll soon help to grow your strength
Works brilliantly with dumbbells too FYI
d_a_n1979 said:
A nap sounds the right idea I rarely trained biceps; they were looked after by all the heavy deads and stone lifting (it was my biceps that hurt the most with stones, you don't realise how much you use them until they're absolutely hammered)! I always trained triceps though as they're needed for pressing (so lots of NG bench, dips, cable pushdowns etc)
But I train biceps more now; light weights/high reps and they've grown, a lot! Oly bar curls, cable curls, dumbbell curls - simple training, just lots of reps. It's also helped to alleviate some right hand side long head bicep tendon issues I had as well
I train them twice a week now in a dedicated biceps and grip session (triceps are trained alongside chest and shoulders etc)
k about bicep curl world records Triceps get plenty of targeted work, thankfully. Gassing Station | Health Matters | Top of Page | What's New | My Stuff