Serious Training Thread

[Krankenstein]

how long are you in the gym?

20 mins of mobility work before I start lifting
5 - 10 mins of the olympic lifting prep work
30 - 40 mins of the lifting part
5 mins of conditioning prep
15 mins for this conditioning piece

------

So about 75 - 90 mins

[joswift]

20 mins of mobility work before I start lifting
5 - 10 mins of the olympic lifting prep work
30 - 40 mins of the lifting part
5 mins of conditioning prep
15 mins for this conditioning piece

------

So about 75 - 90 mins

very impressive
I dont think I could remember that routine never mind do it

[Gym Rat]

very impressive
I dont think I could remember that routine never mind do it

I know it, these guys kick some ass w/ that stuff. (SC, Grape, Krank, etc).

Train for both Muscle & Fitness. Most Pro BB's just train for muscle, and cant walk up a few flights of stairs..

[pamith]

This week has been stressful

[wes]

December 13, 2022

Back,Traps.Neck:
Pre-Exhaust Super-Set:
{DB Pullovers - 5 sets
{Barbell Rows - 5 sets
DB Shrugs - 3 sets
Lying Plate Neck Raises - 3 sets

[Krankenstein]

very impressive
I dont think I could remember that routine never mind do it

Its not as bad as you think.  I write everything out before I hit the gym (i.e. what the weight will be that I will be using so its just a matter of looking at notebook and then putting the weights on).  I take about 90secs to 2 min between my sets of oly lifting.  When its the complexes I will just reset my hook grip.

Those front squats out of the hole are no joke. 

I did 3 x 10 unbroken on the conditioning..   1st section of conditioning was 5 mins (which gave me 2 mins rest before starting), second one was 5:21.  30 reps straight after jacking heart rate up wasn't super easy.

[joswift]

This week has been stressful

Brutal if true

[Soul Crusher]

Its not as bad as you think.  I write everything out before I hit the gym (i.e. what the weight will be that I will be using so its just a matter of looking at notebook and then putting the weights on).  I take about 90secs to 2 min between my sets of oly lifting.  When its the complexes I will just reset my hook grip.

Those front squats out of the hole are no joke. 

I did 3 x 10 unbroken on the conditioning..   1st section of conditioning was 5 mins (which gave me 2 mins rest before starting), second one was 5:21.  30 reps straight after jacking heart rate up wasn't super easy.

Having a plan going in makes it easy.   You dont have to think and you go on auto pilot

[Gym Rat]

Bench / Tri's

Bench & Accessories

The "135 lb. test" still hurts, got out the Slingshot.

Bench

*Warmup - 135 x 10 (no Slingshot)
225 x 10 (w/ SS)
315 x 5 (w/ SS)
315 x 5 (w/ SS)
335 x 3 (w/ SS)

Close Grip Bench
- 4 sets w/ 225

Incline Bench
- 4 sets w/ 225

Nose Breakers (Olympic Bar)
- 4 sets w/ 135

Tri's

Skull Crushers (Curl Bar)
- 4 sets w/ 135

Cable Skull Crushers (Pushdown but FWD a bit (from the forehead)
- 4 sets

[Soul Crusher]

Total chaos and destruction today.   Felt amazing. 

[Grape Ape]

Having a plan going in makes it easy.   You dont have to think and you go on auto pilot

That's why a couple times a year I pay for Soflete.

[IroNat]

12/14/22

Front squats - 5x5 superset Wide lat pulldowns - 5x10-15
Bench press - 4x10-15 superset Db rows - 4x10-15
Seated behind neck press - 3x15 superset Db stiff leg deadlift - 3x15
Leg curls - 3x8-12
Seated calf raises - isometric hold 3x45seconds
Hammer curl - 2x20 (rehab)

[Hulkotron]

12/14/22

Front squats - 5x5 superset Wide lat pulldowns - 5x10-15
Bench press - 4x10-15 superset Db rows - 4x10-15
Seated behind neck press - 3x15 superset Db stiff leg deadlift - 3x15
Leg curls - 3x8-12
Seated calf raises - isometric hold 3x45seconds
Hammer curl - 2x20 (rehab)

Interesting combo of exercises.  What does the rest of your split (nh) look like?

[Krankenstein]

Conditioning before lifting today

AMRAP 10 Minutes
4 Bar Muscle Ups
10 Shuttle Runs (25’=1 rep)
Only got 7 rds, gassed out FAST from BMU

Back Rack Bulgarian Split Squats + Single Arm Suitcase Hold Heel Elevated Squats
4 x 10 / Leg Back Rack Bulgarian Split Squats + 10 / leg Single Arm Suitcase Hold Heel Elevated Squats

Weighted Push Ups + Weighted Chin Ups (using a 20# vest)
4 x 10 Weighted Push Ups + 7 Weighted Chin Ups
:30  rest between movement and sets

Weighted Barbell Back Extensions + Sled Push
4 x 10 Weighted Barbell Back Extensions + 50 ft Sled Push (Heavy)

Deadlift 4x3
3 Deadlift @ 8.5/10 RPE
3 Deadlift @ 9/10 RPE
3 Deadlift @ 9/10 RPE
3 Deadlift @ 9.5/10 RPE

Hamstrings still dead from Sunday

[Gym Rat]

12/14/22

Front squats - 5x5 superset Wide lat pulldowns - 5x10-15
Bench press - 4x10-15 superset Db rows - 4x10-15
Seated behind neck press - 3x15 superset Db stiff leg deadlift - 3x15
Leg curls - 3x8-12
Seated calf raises - isometric hold 3x45seconds
Hammer curl - 2x20 (rehab)

Excellent session!

[IroNat]

Interesting combo of exercises.  What does the rest of your split (nh) look like?

It's full body not a split.

[IroNat]

Excellent session!

Thanks.  First time back after giving my forearm a rest.

Hopefully, it won't act up.

[joswift]

sub zero in the gym today

trained legs
6 sets hacks
4 sets leg ext
4 sets single leg hams
3 sets seated, 3 sets standing calf

[Soul Crusher]

Good one.

Conditioning before lifting today

AMRAP 10 Minutes
4 Bar Muscle Ups
10 Shuttle Runs (25’=1 rep)
Only got 7 rds, gassed out FAST from BMU

Back Rack Bulgarian Split Squats + Single Arm Suitcase Hold Heel Elevated Squats
4 x 10 / Leg Back Rack Bulgarian Split Squats + 10 / leg Single Arm Suitcase Hold Heel Elevated Squats

Weighted Push Ups + Weighted Chin Ups (using a 20# vest)
4 x 10 Weighted Push Ups + 7 Weighted Chin Ups
:30  rest between movement and sets

Weighted Barbell Back Extensions + Sled Push
4 x 10 Weighted Barbell Back Extensions + 50 ft Sled Push (Heavy)

Deadlift 4x3
3 Deadlift @ 8.5/10 RPE
3 Deadlift @ 9/10 RPE
3 Deadlift @ 9/10 RPE
3 Deadlift @ 9.5/10 RPE

Hamstrings still dead from Sunday

[chaos]

That's why a couple times a year I pay for Soflete.

I lost all my screenshots for a couple of the programs I enjoyed.

[Gym Rat]

Cardio (10 mins):

ArcTrainer - 10 mins (like an Elliptical)
Bike - 10 mins

Two 5 min rounds of this (10 mins):

Assault Bike - 1 min
Shoulder Press/Lateral Raise (ss) - 1 min
Assault Bike - 1 min
Shoulder Press/Lateral Raise (ss) - 1 min
Assault Bike - 1 min

Misc

Stretch (back, hams, hips) - 10 mins
Abs - 5 mins

Really liking the Assault Bike 

[sculpture]

6 x 5reps weighted dip with 100lbs
6 x 9reps underhand chin up unweighted
6 x 5reps pike handstand pushup
5 x 20reps hanging leg raises
1 min rest between sets

30 mins roughly in gym

Out

[Gym Rat]

6 x 5reps weighted dip with 100lbs
6 x 9reps underhand chin up unweighted
6 x 5reps pike handstand pushup
5 x 20reps hanging leg raises
1 min rest between sets

30 mins roughly in gym

Out

Excellent job...

[Soul Crusher]

Destruction

75 min - all out interval circuit - sledz deadz and bench and assault bike

60 min BJJ - awesome class

[Krankenstein]

1hr of coaching for my oly lifts.

then

Death By Bike Erg & GHD
1 Set Every 2 minutes:
12 GHD Sit Ups
Bike Erg Calories

*Start with 12 Calories and add 2 calories every set.  When you can't complete the calories, you are done.