Today's Sally

[Mike T]

Chin-ups - alternating unweighted with 5 kg weighted - sets to failure, set + rest = 4 minutes, 8 sets - unweighted were 6 - 4 - 5 - 4; weighted were 3 - 2 - 2 - 2.

20 squats and lunges before and in-between the sets.

Not much change then. The first un-weighted rep after a weighted set feels good - really easy - but it does not last.

[Travs]

Today was a Push session.

So on my shoulders, i did sets of dumbell press reps with a couple of minutes rest. Sets of between 10-12 reps.

I managed about 4 sets with 14kg dumbells, 4 sets dropping down to 12kg, and a couple of sets to finish with 10kg.

Then did similar on the bench press. 3 sets of about 8-10 at 50kg, before dropping down to 40kg and 4 sets of 15.

Then finished off with sets to failure of pressups with legs raised up on a bench, to hit the shoulders as well as the chest.... managed 4 reps of about 12, and i was really struggling on the final one.

These aren't groundbreaking weights by any means, but its a cautious return to weights, and i had done a 75 minute uphill run just before, and 10mins of XC Skiing, so pushing myself mentally for another big effort on the weights is quite tough.

[mr brightside]

i've got lofty ambitions this year...

You're over 6' tall aren't you? We could start calling you 'Lofty Ecclestone'.

[Llani Boy]

When I was a lad, people who were tall were called Tiny and those who were short, Lofty.

Lovely Boy!

[Mike T]

Today was a Push session.

So on my shoulders, i did sets of dumbell press reps with a couple of minutes rest. Sets of between 10-12 reps.

I managed about 4 sets with 14kg dumbells, 4 sets dropping down to 12kg, and a couple of sets to finish with 10kg.

Then did similar on the bench press. 3 sets of about 8-10 at 50kg, before dropping down to 40kg and 4 sets of 15.

Then finished off with sets to failure of pressups with legs raised up on a bench, to hit the shoulders as well as the chest.... managed 4 reps of about 12, and i was really struggling on the final one.

These aren't groundbreaking weights by any means, but its a cautious return to weights, and i had done a 75 minute uphill run just before, and 10mins of XC Skiing, so pushing myself mentally for another big effort on the weights is quite tough.

Wow, that is a real push session - I suspect you will be a bit sore tomorrow.

[Travs]

Wow, that is a real push session - I suspect you will be a bit sore tomorrow.

Well its my 3rd or 4th push session since getting back on the weights, so i've sort of got used to the feeling again. The first couple of sessions gave me significant DOMS.

The good thing about push/pull for me is i won't be due another push session until wednesday (on the basis of a pull session tomorrow, and club session tuesday). So it gives a decent recovery.

[Mike T]

Press-ups - alternating unweighted with 5 kg weighted - sets to failure, set + rest = 4 minutes, 8 sets - unweighted were 22 - 15 - 12 - 12; weighted were 11 - 8 - 9 - 8.

20 squats or lunges before and in-between the sets.

No progress yet.

[Mossdog]

EMOM - sets of 11 press-ups, floor to lock to floor. Time in secs remaining for each min.

41 - 40 - 41 - 41 - 40 - 41 - 37 - 30 - 29 - 27

My press-up routines are sounding a bit 'vanilla' compared to your use of weighted packs Mike

So, to add something a bit different I'd read about 'hanging' as an exercise, with some attributing this as reflecting our arboreal primeval ancestry. Not sure about that, but I managed 1 min and 37 secs of 'dangling' - dead-hang, from my chin-up bar, before my grip gave up and I had to settle my feet onto the ground again. I think I can do much better, but rowed 10K this morning so my grip was still a bit sensitive. I'll try again on a none row day next time.

https://theworkoutdigest.com/dead-hang-exercise/

[Travs]

"pull" session tonight.

About 7 sets of seated rows, followed by about 4 sets of landmine rows. All sets of 15-18 at 35kg (i can handle far more weight than this on the back but i was not wanting to ruin myself tonight as we have a strength/conditioning session at the club tomorrow night).

[Mike T]

EMOM - sets of 11 press-ups, floor to lock to floor. Time in secs remaining for each min.

41 - 40 - 41 - 41 - 40 - 41 - 37 - 30 - 29 - 27

My press-up routines are sounding a bit 'vanilla' compared to your use of weighted packs Mike

So, to add something a bit different I'd read about 'hanging' as an exercise, with some attributing this as reflecting our arboreal primeval ancestry. Not sure about that, but I managed 1 min and 37 secs of 'dangling' - dead-hang, from my chin-up bar, before my grip gave up and I had to settle my feet onto the ground again. I think I can do much better, but rowed 10K this morning so my grip was still a bit sensitive. I'll try again on a none row day next time.

https://theworkoutdigest.com/dead-hang-exercise/

Using a weighted pack adds variety/interest and therefore I am more likely to do the exercise.

I must try that dead hang - after my next press-up session.