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A Hebridean Diary

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jtIcon...11-02-2019 @ 18:35 
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“Only slight rubbing”
Member 332, 5675 posts
Now what does that say about training frequency?
Martin1956Icon...12-02-2019 @ 01:00 
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used to be Scotlands Best Bencher
Member 75, 6855 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
jt said:Now what does that say about training frequency?


Great question. I've trained three times a week while doing relatively light weights and gradually getting myself back into some sort of shape, now I've cut back to twice a week (and added an incline bench and shoulders day). I think two sessions a week is plenty to maintain a level, but maybe three while reclimbing the mountain. The old adage about resting for a week before a competition seems sound though. Happy
Martin1956Icon...12-02-2019 @ 15:36 
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used to be Scotlands Best Bencher
Member 75, 6855 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
Today's Training

I was dreading starting off with rows and pulldowns, so I reversed the workout.

Bandwork
T Pulls, thumbs down for 20 x 3 sets
T Pulls, thumbs up for 20 x 3 sets
W Pulls for 20 x 3 sets
Shoulder Horn movement for 20 x 3 sets

External Rotations
5s for 10 x 5 sets (still feeling the 5s quite heavy)

Waist Pulls
Bandwork for 20 x 3 sets

Facepulls
30 for 20 x 3 sets

Lat Pulldowns
55 for 10 x 5 sets

Seated Rows
80 for 10 x 5 sets

Finish.

Turned into a nice little workout. Took my time, especially towards the end when Countdown came on. All this balancing work is definitely helping the shoulder.
Martin1956Icon...13-02-2019 @ 20:06 
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used to be Scotlands Best Bencher
Member 75, 6855 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
Post Edited: 13.02.2019 @ 20:07 PM by Martin1956
Today's Training

Incline Bench
Bar for 10
30 for 8
40 for 8
50 for 8
60 for 8 x 2 sets
70 for 5 x 2 sets
80 for 3 x 2 sets

Overhead Press
Bar for 8 x 2 sets
25 for 6
30 for 5
35 for 4
40 for 3
42.5 - fail

Dumbell Curls
12.5s for 15
20s for 10 x 5 sets

Finish

Happy with that, totally out of my comfort zone. First time I've done overhead press in about 6 years, and pretty much pain free if very stiff. I'll start off next Wednesday with sets of 8 with 25 and build it up slowly from there.

Then two hours in the sports centre, and 12 lengths of the 2/3 pool, then 8 lengths of the full pool, together with steam and Jacuzzi time. I'll hurt tomorrow...
Wayne_CowdreyIcon...13-02-2019 @ 20:31 
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'very impressive' ............ 7 years ago.
Member 400, 19530 posts
Well done on the 145 Happy

It seems odd that a 145 bencher can't push 42.5 vertically, but I guess this was largely due to tightness?
Martin1956Icon...13-02-2019 @ 22:00 
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used to be Scotlands Best Bencher
Member 75, 6855 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
Cheers Wayne, I agree, but I haven't done it for years and it will increase week on week. I have no ambitions of a big overhead, but it's an exercise that should help me to bench more. And another sign that the injury's on the turn... Happy I think my best was 70, so I'm more than half way there... Happy
BillytheoldIcon...13-02-2019 @ 23:55 
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Sugdens crazy old person.
Member 4936, 6079 posts
SQ 270, BP 155, DL 270
695.0 kgs @ 105kgs UnEq
Do you think overheads help your bench?
Martin1956Icon...14-02-2019 @ 15:37 
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used to be Scotlands Best Bencher
Member 75, 6855 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
Billytheold said:Do you think overheads help your bench?


Hi Billy. Yes I do. Bench is very much a pec minor and shoulder exercise. Stronger shoulders equals stronger bench generally. Plus the variety is motivational and should help overall shoulder balance. Happy
Martin1956Icon...14-02-2019 @ 15:46 
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used to be Scotlands Best Bencher
Member 75, 6855 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
Today's Training

Standard back workout. Nothing exciting or new, but then how many sessions are? Just put in the graft, day after day, and one day, with luck, you reach the summit.

Seated Rows - 80 for 10 x 5 sets
Lat Pulldowns - 55 for 10 x 5 sets
Facepulls - 30 for 20 x 3 sets
Waistpulls - band work for 20 x 3 sets
External Rotations - 2.5s for 20 x 5 sets
Then more band work
Shoulder Horn movement for 20 x 3 sets
W Pulls for 20 x 3 sets
T Pulls, thumbs up for 20 x 3 sets
T Pulls, thumbs down for 20 x 3 sets
Finish

Nice wee session. Beast band tomorrow. Won't be saying that!
Martin1956Icon...15-02-2019 @ 13:21 
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used to be Scotlands Best Bencher
Member 75, 6855 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
Today's Training

Bench with the big black band (adds 55 to 80)

Bar for 10
40 for 8
60 for 6
80 for 4
100 for 2
Black band on
40 for 5
60 for 3
70 for 1
80 for 1
90 for 1
80 for 2
70 for 3
65 for 4
60 for 5

Finish.

Nothing else today. Did all the band work with an index finger grip. Promising...
Battling every lock out is very fatiguing, plus I have a funeral to go to.
Martin1956Icon...18-02-2019 @ 13:57 
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used to be Scotlands Best Bencher
Member 75, 6855 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
Today's Training

Bench
Usual warm up to 100 for 2
120 for 1
130 for 1
110 for 8 x 3 sets
Finish

The plan was 5 sets, then some curls, but I totally ran out of energy. As I wrapped up for set 4, I sensed there was nothing left, so I stopped. I could probably have done a few reps, but at what cost? I'm not sure if I'm going down with yet another bug - everything felt really heavy today, or if I'm just reducing my sugar intake too effectively and my blood sugar was too low. Having some food, see how I feel in an hour...
Martin1956Icon...19-02-2019 @ 17:42 
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used to be Scotlands Best Bencher
Member 75, 6855 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
Didn't do much today, no energy left after walking the dogs. Plus I'm still not getting my carbs/sugars right.

Anyway, I did YTWLs as 5 different band exercises (Ts thumbs up and down), then external rotations for 20 x 5 sets and band waistpulls for 20 x 3 sets just to keep the shoulders balanced. Better than nothing. Just...
Martin1956Icon...20-02-2019 @ 16:33 
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used to be Scotlands Best Bencher
Member 75, 6855 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
Today's Training

Incline Bench
Bar for 10
30 for 8
40 for 8
50 for 8
62.5 for 8 x 2 sets
72.5 for 5 x 2 sets
82.5 for 3 x 2 sets

OH Press
25 for 8 x 5 sets

Dumbbell Curls
20s for 10 x 3 sets

Dumbbell Curls on Incline Bench
12.5s for 10 x 3 sets

Finish

Felt a lot better today, managed my blood sugars better. Still not a lot of weight being moved, but it'll go up a little every week. Incline bench hurts my forearm far more than flat bench, so taking it easy for now.

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