Training programmes

Page 2 of 2 Previous  1, 2

Go down

Training programmes - Page 2 Empty Training programmes

Post by GeordieFalcon on Wed 04 Nov 2015, 2:47 pm

First topic message reminder :

I have been having a look at the Wendler 5-3-1

Has any of you guys used it? Or any other programmes.

Or do you just do your own training?

GeordieFalcon

Posts : 22004
Join date : 2011-03-31
Location : Newcastle

Back to top Go down


Training programmes - Page 2 Empty Re: Training programmes

Post by AdamT on Fri 18 Mar 2016, 10:19 am

5x5 is a good workout. In fact the stronger guys above, should be doing the texas method 5x5.

Sohotnot, you will get stronger and build thick muscle. You won't be huge if natural, but you will look solid.

AdamT

Posts : 6651
Join date : 2014-03-27

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by sohotnot on Mon 11 Apr 2016, 12:23 pm

AdamT wrote:5x5 is a good workout. In fact the stronger guys above, should be doing the texas method 5x5.

Sohotnot, you will get stronger and build thick muscle. You won't be huge if natural, but you will look solid.

OK

Thanks to everybody for your input, began the 5 x 5 today and will continue up until my holiday in June. After that who knows. Will interesting to see how I progress.

sohotnot

Posts : 1432
Join date : 2011-03-09

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by AdamT on Mon 11 Apr 2016, 12:24 pm

You will progress great. Really attack the squats. Don't wimp the barbell out of the rack. A lot of lifting is down to mental attitude. Have fun making great gains man.

AdamT

Posts : 6651
Join date : 2014-03-27

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by sohotnot on Mon 11 Apr 2016, 12:54 pm

AdamT wrote:You will progress great. Really attack the squats. Don't wimp the barbell out of the rack. A lot of lifting is down to mental attitude. Have fun making great gains man.

That is something that I have learnt, I often underestimated my strength and also forced out an extra rep or 2 with bad form, not anymore. I increased the weight on squat & bench press to what I was recommended and will do the same on overhead press.

With the overhead barbell press would you recommend thumb by fingers or wrapped around the bar? Saw something on internet where they recommended thumbs by fingers.

sohotnot

Posts : 1432
Join date : 2011-03-09

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by AdamT on Mon 11 Apr 2016, 3:43 pm

It doesn't matter really. The bar travels better with a false grip. I prefer to get a good grip though. Especially when going real heavy.

AdamT

Posts : 6651
Join date : 2014-03-27

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by sohotnot on Mon 11 Apr 2016, 8:02 pm

AdamT wrote:It doesn't matter really. The bar travels better with a false grip. I prefer to get a good grip though. Especially when going real heavy.

Makes sense. I'll continue with the false grip for now.

sohotnot

Posts : 1432
Join date : 2011-03-09

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by AdamT on Mon 11 Apr 2016, 8:15 pm

Good man. Keep pushing yourself. You will reap what you sow. You're willing to listen. Many don't, me included. Keep me updated on your progress. I'm no pro, but happy to help anytime.

AdamT

Posts : 6651
Join date : 2014-03-27

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by sohotnot on Mon 11 Apr 2016, 8:53 pm

AdamT wrote:Good man. Keep pushing yourself. You will reap what you sow. You're willing to listen. Many don't, me included. Keep me updated on your progress. I'm no pro, but happy to help anytime.

Thanks for your support man OK

sohotnot

Posts : 1432
Join date : 2011-03-09

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by TRUSSMAN66 on Mon 11 Apr 2016, 9:29 pm

Don't always reap what you sow...Bodybuilding isn't a level field..

Unfortunately some find muscle harder to acquire than others..

TRUSSMAN66

Posts : 39057
Join date : 2011-02-02

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by AdamT on Mon 11 Apr 2016, 9:46 pm

I find it was now lol

AdamT

Posts : 6651
Join date : 2014-03-27

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by AdamT on Mon 11 Apr 2016, 9:46 pm

I find it easy now.

AdamT

Posts : 6651
Join date : 2014-03-27

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by AdamT on Mon 11 Apr 2016, 9:48 pm

Also he Is doing 5x5. Not technically bodybuilding. Bodybuilding is rubbish.

AdamT

Posts : 6651
Join date : 2014-03-27

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by sohotnot on Fri 22 Apr 2016, 2:16 pm

Well just completed my 2nd week on 5 x 5 and so far so good. I think I got my starting weights right but the next 2 weeks will tell if I have. Squats and overhead press are going to starting hurting the next 2 weeks, I've never had much strength in my shoulders, overhead press whether with barbell or dumbbells has always been my weakest exercise. Chest & back will probably begin to hurt week 5 onwards. What has surprised me is how much your abs come in on the lifts, I had previously read this but this is the first time I have felt it. I don't think I will be adding any extra abs work in the near future. What I like about this workout is its simplicity and that it is not time consuming, in & out of the gym in around 30 minutes at the moment.

sohotnot

Posts : 1432
Join date : 2011-03-09

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by AdamT on Fri 22 Apr 2016, 2:22 pm

I don't do ab exercise mate. I do some planks from time to time. I do a lot of squats and deads without a belt. No need for endless crunches, if you hit compounds hard.

Shoulders is my forte. After you do your sets. Put an extra 5-10 kilos or so on the bar. Hit a couple of reps, but only go halfway. It will give you a good feel of heavier weight and help strengthen shoulders.

I do this sometimes for squats. If I did a set of 5 with 170. I would put 180-185 on my back to get a feel for the weight. So when I do go for 180 or so, I will know how that weight feels.

It's all about strengthening your core and firing your CNS.


AdamT

Posts : 6651
Join date : 2014-03-27

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by bluestonevedder on Fri 22 Apr 2016, 4:36 pm

sohotnot wrote:Well just completed my 2nd week on 5 x 5 and so far so good. I think I got my starting weights right but the next 2 weeks will tell if I have. Squats and overhead press are going to starting hurting the next 2 weeks, I've never had much strength in my shoulders, overhead press whether with barbell or dumbbells has always been my weakest exercise. Chest & back will probably begin to hurt week 5 onwards. What has surprised me is how much your abs come in on the lifts, I had previously read this but this is the first time I have felt it. I don't think I will be adding any extra abs work in the near future. What I like about this workout is its simplicity and that it is not time consuming, in & out of the gym in around 30 minutes at the moment.

Glad it's going well. 30 minutes is an incredibly quick workout! Believe me, it will start to take longer and longer. Do you do accessory lifts with it?

bluestonevedder

Posts : 3948
Join date : 2011-08-22

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by sohotnot on Fri 22 Apr 2016, 10:05 pm

AdamT wrote:I don't do ab exercise mate. I do some planks from time to time. I do a lot of squats and deads without a belt. No need for endless crunches, if you hit compounds hard.

Shoulders is my forte. After you do your sets. Put an extra 5-10 kilos or so on the bar. Hit a couple of reps, but only go halfway. It will give you a good feel of heavier weight and help strengthen shoulders.


I do this sometimes for squats. If I did a set of 5 with 170. I would put 180-185 on my back to get a feel for the weight. So when I do go for 180 or so, I will know how that weight feels.

It's all about strengthening your core and firing your CNS.


I'll give this a go

sohotnot

Posts : 1432
Join date : 2011-03-09

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by sohotnot on Fri 22 Apr 2016, 10:14 pm

bluestonevedder wrote:
sohotnot wrote:Well just completed my 2nd week on 5 x 5 and so far so good. I think I got my starting weights right but the next 2 weeks will tell if I have. Squats and overhead press are going to starting hurting the next 2 weeks, I've never had much strength in my shoulders, overhead press whether with barbell or dumbbells has always been my weakest exercise. Chest & back will probably begin to hurt week 5 onwards. What has surprised me is how much your abs come in on the lifts, I had previously read this but this is the first time I have felt it. I don't think I will be adding any extra abs work in the near future. What I like about this workout is its simplicity and that it is not time consuming, in & out of the gym in around 30 minutes at the moment.

Glad it's going well. 30 minutes is an incredibly quick workout! Believe me, it will start to take longer and longer. Do you do accessory lifts with it?

Well I am at beginner level, have not done weights seriously in years. Joined a gym a couple of months ago, did an 8 week beginners full body workout off of bodybuiding.com then decided on 5 x 5. So you can imagine the weights I started with are low but I think suitable for me. I get the impression that the first couple of weeks is conditioning the body especially with squatting 3 days per week. Week 5 onwards I think I will be really feeling every set. At the moment my rest time between sets isn't that much hence why its a quick workout. I am under no illusion that it will remain that way as you can be resting up to 3 minutes between sets as you progress. Not doing any accessory lifts at the moment, intending to do 12 weeks on the basic program then take it from there.

sohotnot

Posts : 1432
Join date : 2011-03-09

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by AdamT on Sat 23 Apr 2016, 6:40 pm

Don't need accessory work just yet. Maybe a bit of arms, if you can be bothered.

AdamT

Posts : 6651
Join date : 2014-03-27

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by bluestonevedder on Mon 25 Apr 2016, 11:14 am

Fair enough sohotnot- best of luck with it and let us know how you get on!

I used to throw an arms session in on either Tuesdays or Thursdays depending on when bench press was that week. I used to hate not training arms.

bluestonevedder

Posts : 3948
Join date : 2011-08-22

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by sohotnot on Tue 26 Apr 2016, 11:58 am

Well the way my arms feel after yesterdays workout I think I'll skip the arms! Was thinking about doing a set of dips and some curls either on a Friday, having 2 full days off or Monday when maybe I'm freshest.

sohotnot

Posts : 1432
Join date : 2011-03-09

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by AdamT on Tue 26 Apr 2016, 12:08 pm

A few sets of curls, doesn't do any harm. I throw them in at the end of workouts, from time to time.

AdamT

Posts : 6651
Join date : 2014-03-27

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by sohotnot on Tue 26 Apr 2016, 12:17 pm

I thought curls were for girls! Wink I'll see how I feel after tomorrows workout and if all good maybe I'll give them a go on Friday.

Do you think dips would be the best exercise to add for triceps and all round strength?

sohotnot

Posts : 1432
Join date : 2011-03-09

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by AdamT on Tue 26 Apr 2016, 12:34 pm

I have big triceps, so need to do curls lol

AdamT

Posts : 6651
Join date : 2014-03-27

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by sohotnot on Thu 19 May 2016, 12:46 pm

Well disaster struck. Began week 4, workout B which was my hardest so far, felt every rep, went home felt good then went for a run in the afternoon, woke up the next day feeling like I'd been run over, then wednesday woke up with a chest infection. Taken almost 2 weeks to get over it. Trained Monday and have lost a bit of strength. Rather than up my weights by 2.5 kg I've had to drop by 2.5 kg on squats and keep the weight the same on bench press. Had to miss Wednesday as legs really sore but back tomorrow but will keep the same weight on squats. I know this is not recommended but I want to have good form and be back in the gym Monday.

sohotnot

Posts : 1432
Join date : 2011-03-09

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by AdamT on Thu 19 May 2016, 2:13 pm

sohotnot wrote:Well disaster struck. Began week 4, workout B which was my hardest so far, felt every rep, went home felt good then went for a run in the afternoon, woke up the next day feeling like I'd been run over, then wednesday woke up with a chest infection. Taken almost 2 weeks to get over it. Trained Monday and have lost a bit of strength. Rather than up my weights by 2.5 kg I've had to drop by 2.5 kg on squats and keep the weight the same on bench press. Had to miss Wednesday as legs really sore but back tomorrow but will keep the same weight on squats. I know this is not recommended but I want to have good form and be back in the gym Monday.

Cardio is hard when doing 5x5, or any strength training. Easy to over train. Eat more calories and drink plenty of Fluid. Also get a foam roller if you don't presently have one.

AdamT

Posts : 6651
Join date : 2014-03-27

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by sohotnot on Fri 20 May 2016, 1:23 pm

I will still try and fit some cardio in but I will decrease the distance I run. I ran almost 2.5 miles so maybe on a training day start off with a mile. I will probably look to add some form of cardio in at the end of my workoutrs, to sore day after.

Any foam roller you recommend? Seen this for 15 quid at sports direct.

http://images.sportsdirect.com/images/imgzoom/76/76459012_xxl.jpg

sohotnot

Posts : 1432
Join date : 2011-03-09

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by AdamT on Fri 20 May 2016, 1:37 pm

That foam roller is perfect. Use it every morning and after every session. You can also use it before, if you feel tight.

In regards cardio. Do it after you workout. It is very hard to squat and deadlift to your max, if you do cardio before.

If you insist on doing cardio the day before, make it easy or do sprints, but not too many.

AdamT

Posts : 6651
Join date : 2014-03-27

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by sohotnot on Mon 30 May 2016, 7:58 pm

Well I'm finally back on track with 5 x 5 after my chest infection and my weights are back to what they were before although I didn't lose any strength on row or deadlift and was able to continually increase the weight on these. Unfortuantely that wasn't the the case on the others. Definitely need to increase my rest time between sets, failed to get 5 on my fourth set on OHP, app told me to rest 5 minutes and that I'd get my next set and did, so definitely something for me to consider.

Got myself the roller and it has helped massively, not the most enjoyable experience I must add.

sohotnot

Posts : 1432
Join date : 2011-03-09

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by AdamT on Mon 30 May 2016, 10:06 pm

Take your time mate. No rush in strength training.

AdamT

Posts : 6651
Join date : 2014-03-27

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by GeordieFalcon on Mon 06 Jun 2016, 10:02 am

Ive had bad problems with my calves over the years, the left one in particular. I find the roller is a godsend.

My gym has one of those with all the nobbly bits on...its not a pleasant experience at all...but It does seem to help.

When I stop doing it for a longer period, the problems come back.

GeordieFalcon

Posts : 22004
Join date : 2011-03-31
Location : Newcastle

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by AdamT on Thu 16 Jun 2016, 3:18 pm

It's temporary relief, but it helps with any muscle tightness.

AdamT

Posts : 6651
Join date : 2014-03-27

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by aja424 on Thu 30 Jun 2016, 12:34 am

Will anyone be changing there training regime in response to the United Kingdoms imminent withdrawal of membership to the European Union?

aja424

Posts : 727
Join date : 2011-03-18
Age : 41
Location : Nottingham

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by Galted on Thu 30 Jun 2016, 8:23 am

aja424 wrote:Will anyone be changing there training regime in response to the United Kingdoms imminent withdrawal of membership to the European Union?

I do seven push-ups each day now instead of five.  Sometimes my willy touches the ground and I do a few more.
Galted
Galted
Galted
Galted

Posts : 11966
Join date : 2011-10-31
Location : In bed with Ada

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by Guest on Thu 30 Jun 2016, 3:16 pm

Galted wrote:
aja424 wrote:Will anyone be changing there training regime in response to the United Kingdoms imminent withdrawal of membership to the European Union?

I do seven push-ups each day now instead of five.  Sometimes my willy touches the ground and I do a few more.
Careful Galted, you may find that the soothing lotion needed to care for your badly scraped bell-end has to be imported from Europe and then you're in big trouble.

As for changing my training regime, I simply take note of how much the pubs are charging for a pint each time I run past. the price hasn't changed yet, mind you there are still England flags up in the windows so Lord only knows what's going on.

Guest
Guest


Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by sohotnot on Sat 16 Jul 2016, 4:19 pm

aja424 wrote:Will anyone be changing there training regime in response to the United Kingdoms imminent withdrawal of membership to the European Union?

Yes, after much consideration it is with regret that I will no longer perform Romanian deadlifts or Bulgarian split squats.

sohotnot

Posts : 1432
Join date : 2011-03-09

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by king_carlos on Mon 06 Apr 2020, 12:46 pm

The discussion of the moment then. Bodyweight workouts?

As we are stuck in isolation and mostly inside many of use will be doing them I suspect.

I'm on a cut currently and had been working on conditioning more than strength prior to the cricket season so it hasn't impacted my training as much as others. I am missing the 3 weight sessions a week though and have had to drop my calories a bit without them.

Skipping rope
A fantastic cardio or HIIT training tool that I'm using a lot currently. Often in circuits of 1 minute intense skipping, 1 minute burpees, rest 1 minute. Also 1m30s on, 30s off for 15 sets gives a good 30 minute workout.

Burpees
Already mentioned above but few things will spike your heart rate up quicker than burpees done properly (chest to floor, press up, feet off the ground, hands over your head). Aiming for a hundred a day as a benchmark, also to offset not being able to go hill walking which I tended to on my days off.

Moby - Flower
Press up challenge to the 'Moby' song 'Flower'. Bring Sally up, bring Sally down. Many will have heard of it I imagine, if you haven't it's a good one to google as it's an simple but tough challenge for muscular endurance.

king_carlos

Posts : 5017
Join date : 2011-05-31
Location : Ankh-Morpork

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by GeordieFalcon on Tue 14 Apr 2020, 4:11 pm

Hi Carlos,

ive got some belter workouts for you to try...ill put them on here tonight Very Happy

i only do two heavy powerlifting sessions a week (which im missing big time) but do lots of circuits and thai boxing. I particularly love kettlebell training.  Big heavy kettlebells for power sessions and light ones, with skipping etc for endurance. Cant beat them. Thats what i miss most at the moment, aswell as pull ups.

Try this little one...we use it as a litle warm up  / burner

45 secs Burpees                                          
15 secs rest
45 secs push ups
15 secs rest
45 secs chest to ground burpees
15 secs rest
45 secs squat jumps
15 secs rest
45 secs Burpees
15 secs rest
45 secs Plank
15 secs rest
45 secs chest to ground burpees
15 secs rest
45 secs Lunges
15 secs rest
45 secs Burpees
Then 60 secs Plank


Last edited by GeordieFalcon on Tue 14 Apr 2020, 4:13 pm; edited 1 time in total

GeordieFalcon

Posts : 22004
Join date : 2011-03-31
Location : Newcastle

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by GeordieFalcon on Tue 14 Apr 2020, 4:12 pm

king_carlos wrote:The discussion of the moment then. Bodyweight workouts?

As we are stuck in isolation and mostly inside many of use will be doing them I suspect.

I'm on a cut currently and had been working on conditioning more than strength prior to the cricket season so it hasn't impacted my training as much as others. I am missing the 3 weight sessions a week though and have had to drop my calories a bit without them.

Skipping rope
A fantastic cardio or HIIT training tool that I'm using a lot currently. Often in circuits of 1 minute intense skipping, 1 minute burpees, rest 1 minute. Also 1m30s on, 30s off for 15 sets gives a good 30 minute workout.

Burpees
Already mentioned above but few things will spike your heart rate up quicker than burpees done properly (chest to floor, press up, feet off the ground, hands over your head). Aiming for a hundred a day as a benchmark, also to offset not being able to go hill walking which I tended to on my days off.

Moby - Flower
Press up challenge to the 'Moby' song 'Flower'. Bring Sally up, bring Sally down. Many will have heard of it I imagine, if you haven't it's a good one to google as it's an simple but tough challenge for muscular endurance
.

We have done it to The Police's Roxanne....everytime he says that name.

GeordieFalcon

Posts : 22004
Join date : 2011-03-31
Location : Newcastle

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by king_carlos on Tue 14 Apr 2020, 6:03 pm

Used that circuit you put up to finish off my workout tonight GF. Brutal. During the second round of chest to ground burpees my abs and shoulders were screaming at me!

We did the Roxanne press up challenge at an old rugby club. Press up on 'Roxanne' and mountain climbers (just 1 rep each leg) on 'red light'. Not as intense as Moby - Flower given it doesn't leave you in the bottom position of the press up for long periods of time but still a good conditioning tool. Most the squad can get a long way into the song as well which many didn't when first using Flower.

I'm missing Kettlebell training as well. Back when I did a lot of rowing we used 10 x 10 x 10 (10 sets, 10 reps, in 10 minutes) kettlebell front squats religiously for muscular endurance training. A lot of rowing is on the mental side, i.e. keeping the stroke rate up through the pain given you get a lot of lactic buildup. 10 sets of 10 reps was great for that mental side as it teaches you the importance of stringing reps together. If you get 5 sets in and start trying to take the reps as 5 doubles then you're ******. Only way to keep up with short rest times is stringing the 10 reps together.

Rowing and workouts such as that and the old school 20 rep squat routine are absolutely brutal but taught me so much about the mental aspect of S&C training.

king_carlos

Posts : 5017
Join date : 2011-05-31
Location : Ankh-Morpork

Back to top Go down

Training programmes - Page 2 Empty Re: Training programmes

Post by Sponsored content


Sponsored content


Back to top Go down

Page 2 of 2 Previous  1, 2

Back to top


 
Permissions in this forum:
You cannot reply to topics in this forum