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Thread: Post Your Last Workout

  1. #1
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    Post Your Last Workout

    I think it could be fun/interesting/educational to post our latest workout on this thread with some quick explanations of the training principles behind.
    Not for boasting or bragging, but for comparison and discussion of pros and cons of our different approaches.

    I will start, of course: I am still on Stronglifts 5x5 Beginner programme, although I am borderline Intermediate by now. I have been training on this programme on and off for the past two years, with some pauses and diversions on the way. The programme aims to teach beginners proficiency in the five most basic barbell exercises: Squat, Overhead Press, Bench Press, Deadlift, Barbell Row. The programme deliberately avoids isolation exercises in favour of compound exercises, training as many muscles as possible with the least possible number of exercises.

    My last training:

    Squat: 1x5 70 kg (warm up set)
    3x5 105 kg

    Overhead Press: 1x5 35 kg
    5x5 42,5 kg

    Deadlift: 1x5 120 kg (failed)

    The programme consists of two different workouts(labelled A and B), following the same principles: first Squat, which is the backbone of the programme. Then an upper body exercise, either Overhead Press or Bench Press. And then finally an exercise for the back, either Deadlift for the lower back or Barbell Row for the upper back.

    Thoughts? Comments?

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    Senior Member Stimme's Avatar
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    props for the dead lift weight - I tried that once with much less weight and had such severe pain in my back that I'm too afraid of doing it again.

    ____________

    That's my workout:

    as many good pull-ups as possible (last time its been 12)

    those abs exercises

    as many good pull-ups as possible

    half an hour jogging

    3*6-8 Squats

    3*6-8 Military Presses (or overhead presses, as you call them)

    those abs exercises

    3*10-12 Bicepscurls

    those abs exercises

    and, at last, an exercise I don't know the name of. I hold my body weight on my underarms and toes for at least a minute.
    The Indians did not stop the flood of immigrants - today they live in reservations.

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    Just now, I had an hour long dance fitness work out.
    It's really an all over workout without anything too specific.
    I try to do an hour or half an hour a day.

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    Quote Originally Posted by Sindig_og_stoisk View Post
    Thoughts? Comments?
    I more or less followed the same plan some time ago, but never was really satisfied.
    I altered it only a little, namely that I do more reps and when I can do 3x8 I increase weight and do 3x5, if I can do this 3x6, then 3x7 then 3x8 and then increase weight, and do 3x5 ....
    With this I am much more satisfied.

    So I am currently
    Squat 3x8 120kg

    Deadlift 3x6 140kg

    Press 3x8 50kg (what a tedious exercise!)

    I increase in 5kg steps for the squats and deadlifts, and 2,5kg steps for the rest.

    And as a side note, your program is usually not meant to be done with the barbel row, but rather with the power clean, you can substitute the power clean with barbel row and chin-ups though (which you seem to forget ).

    Quote Originally Posted by Stimme View Post
    3*6-8 Military Presses (or overhead presses, as you call them)
    The correct name is simply "The Press", the military press is without the use of hip and shoulder repositioning (a reference to discipline), yet it is a mere bb exercise.
    "Nothing is more disgusting than the majority: because it consists of a few powerful predecessors, of rogues who adapt themselves, of weak who assimilate themselves, and the masses who imitate without knowing at all what they want." (Johann Wolfgang Goethe)

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    Senior Member Ulvoktr's Avatar
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    My last workout. Finished a couple of minutes ago

    Warming up (jumping, punching and kicking)
    lifting weigts (40kg. 10x3)
    Bench press (40 kg. 20x3)
    Situps (100x2)
    and then 30 minutes of jogging outside (about half an hour)

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    Stronglifts is a great program since it focuses on general body strength and not isolated muscle groups. I went through the beginner program in which I added more reps, it took me longer to complete but it was well worth it. When I started the intermediate program, I liked it even better as the de-load days gave me time to recoup. For this I found it beneficial to underestimate the starting weight but add more reps to prevent stalling too soon, I increase slowly but steadily. I also substitute the power cleans for barbell rows and on off days I try to do a half hour or so of light calisthenics. My workouts rarely exceed 45 minutes.

    Squat: 3X5- 140k

    Dead lift: 3X5- 130kg

    Press: 3X5- 57kg

    Bench: 3X5: 100kg

    Barbell Rows: 56kg
    Added to this are weighted dips, pull/chin ups and push ups.

    Over all SL is a good program if you are disciplined, which is the key here. It is also excellent if you don't have a lot of time. Most programs in the past I have tried were not balanced enough or too time consuming and I often found myself making gains at the expense of other areas, so far I have not had that problem.

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    Quote Originally Posted by Stimme View Post
    props for the dead lift weight - I tried that once with much less weight and had such severe pain in my back that I'm too afraid of doing it again.

    ____________

    That's my workout:

    as many good pull-ups as possible (last time its been 12)

    those abs exercises

    as many good pull-ups as possible

    half an hour jogging

    3*6-8 Squats

    3*6-8 Military Presses (or overhead presses, as you call them)

    those abs exercises

    3*10-12 Bicepscurls

    those abs exercises

    and, at last, an exercise I don't know the name of. I hold my body weight on my underarms and toes for at least a minute.
    The three steps to a succesfull deadlift are: 1) press your legs through the floor 2) push with your hips forward before trying to pull upwards with your upper body and 3) now you can finish the movement by pulling your upper body into an upright position. You will still get sore, but at least not injured. Don't give up on the deadlift. It is a really rewarding exercise when done correctly.

    You don't mention how much weight you use for your presses and curls. Be sure to make a note of it and aim to increase the weight every few workouts.

    Your pullups are quite impressive. I myself seem to have hovered around 5-6 for a while now. But I haven't been training them regularly in the past few months.

    And that final exercise is called the "plank". It is great for building static strength in your abdominals and core. I use it myself whenever I can find the time.

  8. #8
    Senior Member Stimme's Avatar
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    Since I didn't want to harm my injured right wrist, I tried something different this time. It was just too hard for me to lift the weight over my head to do squats. However, it wasn't too hard to lift it up to the hips. So, motivated by Sindig_og_stoisk's post, I did dead lifts instead. It's just been 47kg (plus the weight of the stick or however it's called, so let's say around 50kg; I don't have any more) but, damn, I was so glad I could actually do it. Last time I tried to lift less than 20kg and I sucked ass.

    __________

    3*20 Push-ups

    Video

    3*10 Dead Lifts

    Video

    10/7/4 Presses

    Plank

    @Sindig_og_stoisk: When I started, I could hardly do 4 pull-ups. I just kept training and tried to increase the reps every now and then. Plus, last time my ex girlfriend happened to watch me - so I had to do extra well .
    When you think you can't do any more reps, do one more, lol.
    The Indians did not stop the flood of immigrants - today they live in reservations.

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    Senior Member Stimme's Avatar
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    This thread died early. Is there nobody else working out? Are the skadians that lazy?
    The Indians did not stop the flood of immigrants - today they live in reservations.

  10. #10
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    Interval rowing workout on Concept 2 rower at work.

    300m in one minute followed by one minute rest, repeat 15 times.

    If you want to try it, select "workout" on the menu, then "custom workout", then "interval training". Most versions of Concept 2 have roughly the same menu structure.

    Enter the distance you want to row in one minute, start at 200 metres with a rest period of one minute and increase the distance every other session.

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