hey everyone

Been a while since I last posted, I have been training quite regularly but with no specific goals. Ive recently moved into a new house right next to an athletics stadium, so went along the other night, and think I am going to start training to compete in the shot put, or perhaps another event such as javelin.

I will be training weights 3 x a week, athletics club twice a week, and plyometrics several times a week too. Hoping to get help with all of this from the coaches, my brother, and any of you that may be able to give some advice!

Anyway first weight session today..

Bulgarian Split Squats

barx6
30x5
40x3
50x3
60x3
65x2- left leg shaking a bit so didn't go for a 3rd

First time doing these today so im happy with the weight.

Push press
40x3
50x3
55x3
60x2

First time going heavy (for me lol) on these, finding them quite difficult but have only done them a couple of times before.

Yates row
50x6
60x5
75x3
85x3
90x3
95x2 - just about managed this...perhaps cheated slightly on the 2nd rep to be honest.

good to see you back mate. Shifting decent weights as usual I see

go dan! Hopefully should see you competing at some of these indoor events next year! Big push press, believe me they increase quickly, my push press has gone up a tonne, really teaches you to use fast leg drive.

Are you doing your plyos as part of your athletics session or your weights or as their own session outright?

Cheers guys.

At the moment I am doing them seperately, but once I start training properly at my athletics club (not a member at the moment, and there was no shot coach to be seen when I went last week) I am hoping that they will include some plyo training there too.

do push press before bulgarian squats and see how that feels. You want maximum leg speed on push press.

ok ash try that next time.

Good session today..

Romanian Deadlifts
110x 8 8 8
Getting a slight bit of hip pain on the negative phase of this, holding me back a bit for sure.

Incline DB Press
32sx 8 8 happy with this but had nothing left for 3rd set so lowered the weight
28sx 8
left shoulder has been playing up a bit with these recently, more uncomfortable than particularly painful but still annoyingly off putting!

one legged press
75x 8 8 8 10
plenty of volume here...last couple of reps on the final set were pretty tough

Weighted Dips
20x 8 8 9
used to be a bit better at these but happy with the reps here, last one on the 3rd set was really hard.

DB bent over rows
40x 8 - too heavy for any more sets
36x 8 8

Really pleased with this session, felt knackered from athletics last night anyway so suprised myself a bit today with a decent session.

good session, you got long way to go on your single legged leg press and u shud try get rdl to somewhere around 140 x 8 by christmas. Thats your aim bitch lol

lol sounds do-able i reckon. Didn't have chalk for my rdls today which seems to make quite a difference so need to get some more.

fletch2 wrote:lol sounds do-able i reckon. Didn't have chalk for my rdls today which seems to make quite a difference so need to get some more.

something that made my deadlift start going back up again- sounds stupid- but I wasn't gripping it very well. Might affect me more because my hands are fukking tiny! But i was holding weight more with my fingers if you no what i mean? I changed it so i try and get alot more of palm of my hand around the bar now and its much easier.

and yeah, anyway i reckon youa ctually have quite bit of potential with your deadlift, you jsut need to sort it out.

You defiently have to work on the single leg press. To put things in comparison i'm not millions miles away from doing a 100k more than you on each leg. That definetly doesn't sound right. On this exercise don't go toooooooooooo far down with it (mine doesnt let me anyway), try to go to around parralel though. Remember this is mainly about working your quads hard

yeah that does sound like a lot, and at the moment I do go down pretty low, basically knees to chest. Probably add a bit of weight on just by doing less range of movement, but aside from that legs are just something that I need to work on.

Training is looking good Dan. Shot put would be fun

cheers mate. yeah its good fun, did hammer throw the other night too which I really enjoyed too. Looking forward to trying discus and javelin soon as well.

Right, bit of a short session today in the end. As I said, tried hammer throw the other night, and managed to worsen the hip/lower back problem I mentioned when I did RDLs the other day.

Box squat
warm up
40x8
60x5- was just too painful so left it here. Also decided to leave out one legged press later in the session.

bench
40x10
60x8
75x5
80x5
85x 5 5
- didn't feel like my head was in this at all but happy with 2 sets of 5 on 85, may even be a PB.

Hammer grip chin ups
bw+5x5
+10x5
+15x5
+20x5
+25x4
bwx20

Not really a fan of these usually but went quite well today.

didnt get a chance to eat properly before training today, just had some whey and oats cause I woke up so late.
Quite a good session though..

Push press
50x 8 7 7
- Slowly getting there...

Bulgarian split squats
40x
8 8 11
- only my 2nd time doing this exercise and first time I've done volume on it. Bit disappointed, was hoping for 50x8, kind of just underestimated how hard these are for reps! Happy to get 11 on the last set though.

Yates row
80x 8 8
70x12
-never been great at these, and improvements have been very slow but it is gradually improving!

thats actually a real strong session dan, if i were you i would get something like a high step up or a single legged press at the end though. Make sure you get both of these exercises in at least once during week.

Those are good split squats, especially as its the only the second time you've done them Dan.

Yeah probably try some step ups next week Ash.

Cheers Richard

Really good session today, improvements in most areas.

RDLs (no chalk)
100x5
120x 5 5 6 (PB...i think lol)
-making some steady gains on this

Inc DB press
32sx 5
34sx 5 5 5
-not too bad weight, DBs are pretty shit compared to my usual gym so it felt tougher than it should have done.

Running out of time so the rest was done with fairly short rest times.

Weighted dips
20x5
25x5
30x5
35x5
40x5- HARD last rep (PB)

One legged press (shorter ROM)
l.12x5
l.14x5
l.15x5
l.16x7

Lat pulldowns
l.10x8
l.11x5
l.12x5
l.13x5
l.14x4

VERY nice dips! Good work on those, db presses not bad either. RDL's are improving too but you still need to get them alot stronger, maybe 140/145 x 5 for one set by end of year would be a good aim?

I still don't understand why ya'll fletchies have so much love for (one)leg press...
I can think of plenty of unilateral exercises I'd prefer. Especially as you're both training for athletic performance.

Well I actually don't really like them that much... Gonna carry on with them once a week, but also doing step ups now.

Good session today.

Bench
40x8
60x6
75x3
82.5x3
85x2
90x3
92.5x3 (PB) progressing well on this.

box squats
40x8
50x5
60x3
70x3
-hate these, didnt feel right so left it there. Probably going to leave these for a while, perhaps do step ups and one legged press next week.

weighted chin ups
5x6
15x3
20x3
25x3
30x 3 3
-pretty good, happy with two sets on 30

Step ups
did these but didn't really bother recording the weight, just trying to get a feel for it today.

Decent session today. Bench is coming on well, would like 100x3 by end of the year. Happy with chin ups, probably looking for about 40x3 end of the year. Lower body stuff is really pissing me off at the moment though. Hate squats lol, so will do some more unilateral work for a while, but not sure this is an adequate replacement?

box squats
40x8
50x5
60x3
70x3
-hate these, didnt feel right so left it there. Probably going to leave these for a while, perhaps do step ups and one legged press next week.

Seriously what kind of athlete are you?! Especially someone who wants to try out some shotput.. " ooooo these feelin a bit difficult i think i will replace it with another exericse which isnt soo hard "

Lower body stuff is really pissing me off at the moment though. Hate squats lol, so will do some more unilateral work for a while, but not sure this is an adequate replacement?

no it's not an adequate replacement! You pussy!

Apart from general complete gayness over exercises that are actually mega important, that was an awesome session with very good progressions.

I still don't understand why ya'll fletchies have so much love for (one)leg press...
I can think of plenty of unilateral exercises I'd prefer. Especially as you're both training for athletic performance.

Rilla baby...
If you see my program I have a nice range of exercises for legs, if your doing enough freeweigth exercises already, you can benefit from some fixed weight exercises to supplement your other work , single legged leg press is actually a very popular exercise and has really benefited me alot. When i added it to my program the improvements i was making from it were very obvious after not very long atal.

p.s Dan I'm gonna come down to reading one time and sort your technique out on squats as your obvsiouly doing them wrong. lol

pps. Someone needed to have ago at you for your patheticness! lol I understand you wasnt allowed to do legs for while because of op, but you have no excuses anymore! You have big upper body and twiglet legs

lol they don't feel hard as in difficult to do...i mean bad pain in my lower back/hips..

This might be because of form but I think it would be stupid to keep doing them, upping the weight if its causing pain?? surely I should temporarily do a replacement until my form (flexibility perhaps??) is good enough to continue properly with the exercise.

you wear a belt? If not, pain could be cause your core isnt strong enough yet and your form is being shitty and causing pain in lower back?