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

Continued from here:-

https://www.pistonheads.com/gassing/topic.asp?h=0&...

I've noticed these 24hr commercial places are expanding from "planet fitness" to half decent for strength athletes/bodybuilders.
There's a few bodybuilders at my gym and a couple Powerlifters. With a bit more weight (dumbbells and plates) they could attract a larger crowd for sure.

Same/20min walk

That's not a bad set up really if it meets your needs.

Deadlift session today. Aimed for 190kg and didn't even get close. Did get 170kg for 3 though: https://www.instagram.com/p/Bb_USO4lzyP/?taken-by=...

Thanks for the tips - definitely easier with my shoes off, and I kept my heels down (I think). Bum still too high though!

Then:

4x12 barbell row
2 sets pullups to failure
10x10 pushups

Hardcore struggling today. 2 days with almost no sleep (my toddler spent the weekend throwing up & screaming all night).

Still hit a PB or two!

Squats: 8 x 107.5kg; 5 x 117.5kg; 3 x 127.5kg

DB row: 8 x 34,40,46kg (PB)

Bench: 8 x 95kg; 5 x 105kg; 3 x 110kg (PB)
S/S with lunges

Press ups, triceps & abs stuff to finish.

Threw up 30 seconds after finishing. First time ever for that.

Saturday
Bike: 50km, 350m climbing, 26.7kmh average. Too chuffing cold to go any quicker

Sunday
Bike: 58km, 707m climbing, 24.6kmh average. Still too chuffing cold to go any quicker

Today
Circuits:
Press-ups - KB Swing @ 12kg - Lunge jumps - Climbing plank - KB curl & press @12kg - High knees - Single leg glute raise - KB squat & press @ 12kg - burpees - Squat run - KB alternating lunges @12kg - Plyometric jumps - Side plank dips - Ski sit - Star jumps

2 circuits of 40secs on/20 secs rest followed by 1 circuit of 20 secs on/10 secs rest followed by 60 seconds of KB squat & press.

After which I ditched today's planned 5x5 session - too knackered to guarantee good form.

I've not posted here for a while.

Training has been going well. I've kept it nice and simple, lots of strength work and my diet is spot on. I've had issues with my back since the beginning of the year so have only just started squatting again and am yet to return to deadlifting. Working with a great physio now so shouldn't be long until I'm back to normal. The benefit of not squatting for a while meant I focused on hamstrings/glutes and this in turn has made a big difference in leg strength.

I'm going to start a variation of 5/3/1 in the new year - Madcow probably as it's my favourite strength programme, but for now I've just been playing around with 5x5 on compounds and accessory work.

Recent lifts:
Squat - 5x5 @ 130kg - was easy but I'm not rushing back into heavy weights until my back is 100%. My 2017 aim was 200kg and I think I would have got there without the injury so not too disappointed
Bench - 5x5 @ 110kg - hit 125kg 1RM a month ago, would like 130kg before the end of the year
OHP - 5 x 3 @ 70kg

Unfortunately an old shoulder injury has flared up again and halted process for now. Rather than try and push through the pain like I have for the past 10 years I'm going I'm going to try and get a scan and see what the actual damage is. It's always been the bit that's held me back the most.

Shoulders this evening;

Seated dumbbell press
Side lateral raise
Front plate raise
Cable raise
Upright dumbbell rows
Dumbbell shrugs

35 minute/650kCal spin class

Followed by:

5x5 Squat @45kg
5x5 OHP @30kg
1x5 Deadlift @ 45kg

Deadlift form is feeling better, but I'm leaving the weight where it is for a few more sessions yet.

Today>

Bench: 157.5kg x 5 +1 RP, 157.5kg x 3 paused
BHN Smith Press: 100kg x 10
Dips: BW x 20
18" deads: nope....
Chins: 8x +40kg

Tried using an arch to bench....not for me, so did another set with my usual tech, much better. Dips were rubbish, Deads hurt too much. Chins were good.

Rejigged my plan to aid recovery, avoid injuries and keep progressing. Going heavy to failure means I need to rotate the exercise more than I have been. (my own fault, as I'd deviated form the original plan in the first place.....)