east2 to prem1 in a season and me trying to stay there.

[toad1]

Tons of volume in workouts, I do that too, good job with the 150x3 PR! Strong

thanks bro. i'm trying to get away from the volume but after doing smolov jr a few times i allways think i can do more and nothing ever feels like enough.

[toad1]

Friday 3/8/12 bw103.8

DB Bench 20x20 30x6 30x6 50x9 50x8
DB Split Squat 10x10 10x10 10x10 16x10
DB Hammer Curls 16x10 22x10 22x10 22x10 22x10


"100KG Challenge" 3mins rest between rounds

Push Press 100x7 100x4
Chins 17 10
Dips 19 22
Dead 100x20 100x15

Cable Curls 50x10+10 50x10+10 22.5x10+10+10
s/s Cable Up Right Row 50x10+10 50x10+10 22.5x10+10+10


That 100kg WOW!! Tough.

Only other major thing alot of my reps felt slow tonight, duno if that's cause i maxed out the last 2 days or not, or if i'm just losing a bit of power.

[thenewguy23]

thanks bro. i'm trying to get away from the volume but after doing smolov jr a few times i allways think i can do more and nothing ever feels like enough.

Same with me, I'm doing WS4SB (new log) and my first workout seemed so short so I upped the volume

[toad1]

Saturday 4/8/12 bw103.6


Hang Clean 20x5 40x5 60x5 70x5 75x5 85x2 85x5

Box Squat 20x20 60x6 100x6 140x6 180x6 200x6 220x8 240x4
s/s HG Chins 3 2 2 2 4 4 4 4
s/s jumps off box 0 0 0 0 4 4 4 4

Standing One Arm Cable Row 22.5x4 32x4 41x4 50x4 59x4

EZ Skulls 30x20 40x6 50x6 50x6 50x6 50x6

Leg Press 90x12 140x12 190x12 240x12 280x12 320x12 340x15 200x35



Wasn't to sure what to do in the gym today , so i just thought id squat heavy.

Box Squats are so different to normal squats for me, i seem to be able to load the bar up alot heavier and hit the 'same' depth. When i know i would crumble at 220 with a normal squat.

[toad1]

Monday 13/8/12 bw104.2

Deload Week

WG Pull ups 10 7 5

BB Bench 20x30 65x5 80x5 100x5

T-Bar Row(weight on bar) 45x12 70x12 95x8 95x12 100x12
s/s db rear delt flies 5x12 20x12 20x12 20x12 20x12

BB Complex 1min rest 20x10 60x10 60x10 70x10
(Dead,Row, High Pull(60kg only), Press, Squat)

DB Hammer Curls 26x12 26x15



I just used the BB complex for my lowerbody stuff for tonight, my back was felling pretty messed up from the box squats on saturday. I allways forget how much box squats wreck my back if i get them wrong even though i don't feel anything at the time. Using 70kg for that complex was tough i didn't even attempt to try the high pulls one clean was enough.

[toad1]

Wednesday 15/8/12 bw104.7

Deload Week

Clean & Jerk 20x10 60x5 60x5 60x5

DB split squats 16x10 16x10 16x10 20x10 bwx20
s/s bb glute bridge 60x10 60x10 80x10 110x10 115x10

Leg Press 140x12 190x12 240x12 290x12 300x20 300x20
Glute Machine 20x20 32x20 45x20
Machine Curls 25x15 25x15 25x15 25x12

Jumps 5 5 5
side skips 15m 15m 15m

Climber machine 5mins of work

WG pull ups 6 4


Ended up really only deloading my press work and just doing another leg workout.

[BobisMighty]

Saturday 4/8/12 bw103.6


Hang Clean 20x5 40x5 60x5 70x5 75x5 85x2 85x5

Box Squat 20x20 60x6 100x6 140x6 180x6 200x6 220x8 240x4
s/s HG Chins 3 2 2 2 4 4 4 4
s/s jumps off box 0 0 0 0 4 4 4 4

Standing One Arm Cable Row 22.5x4 32x4 41x4 50x4 59x4

EZ Skulls 30x20 40x6 50x6 50x6 50x6 50x6

Leg Press 90x12 140x12 190x12 240x12 280x12 320x12 340x15 200x35



Wasn't to sure what to do in the gym today , so i just thought id squat heavy.

Box Squats are so different to normal squats for me, i seem to be able to load the bar up alot heavier and hit the 'same' depth. When i know i would crumble at 220 with a normal squat.

Nice work with the hang cleans and box squats. I always think box squats are weird. Some people can box squat heavier than a traditional squat, not sure why.

Monday 13/8/12 bw104.2

Deload Week

WG Pull ups 10 7 5

BB Bench 20x30 65x5 80x5 100x5

T-Bar Row(weight on bar) 45x12 70x12 95x8 95x12 100x12
s/s db rear delt flies 5x12 20x12 20x12 20x12 20x12

BB Complex 1min rest 20x10 60x10 60x10 70x10
(Dead,Row, High Pull(60kg only), Press, Squat)

DB Hammer Curls 26x12 26x15



I just used the BB complex for my lowerbody stuff for tonight, my back was felling pretty messed up from the box squats on saturday. I allways forget how much box squats wreck my back if i get them wrong even though i don't feel anything at the time. Using 70kg for that complex was tough i didn't even attempt to try the high pulls one clean was enough.

You might have been rocking back when you sat down on the box. that's what usually hurts peoples backs when they do it.

Wednesday 15/8/12 bw104.7

Deload Week

Clean & Jerk 20x10 60x5 60x5 60x5

DB split squats 16x10 16x10 16x10 20x10 bwx20
s/s bb glute bridge 60x10 60x10 80x10 110x10 115x10

Leg Press 140x12 190x12 240x12 290x12 300x20 300x20
Glute Machine 20x20 32x20 45x20
Machine Curls 25x15 25x15 25x15 25x12

Jumps 5 5 5
side skips 15m 15m 15m

Climber machine 5mins of work

WG pull ups 6 4


Ended up really only deloading my press work and just doing another leg workout.

i really like the glute bridge, even though everyone stares at you when you do it.

[toad1]

Nice work with the hang cleans and box squats. I always think box squats are weird. Some people can box squat heavier than a traditional squat, not sure why.

You might have been rocking back when you sat down on the box. that's what usually hurts peoples backs when they do it.

i really like the glute bridge, even though everyone stares at you when you do it.

Thanks man, i really want to be able to hang clean more but my form is really bad so i try to avoid oly lifts as much as possible but as i progress into the season i'm going to focus on doing more power based moves.

Yeh the bridges felt good i think that supper set will be the focus of my leg work along with deads, i was thinking about going back to squating but i think ill stick to the split squats and bridges, maybe do single leg bridges aswell.

I was talking to the phsyio about my sore back and she said it could be lots of things, but thinking about it i do rock back when i box squat. I thought you were meant to do that as i've allways thought of it as 'sitting back' on the box but i suppose that's rocking back as i have to rock my back forward to get off the box.

[BobisMighty]

Thanks man, i really want to be able to hang clean more but my form is really bad so i try to avoid oly lifts as much as possible but as i progress into the season i'm going to focus on doing more power based moves.

Yeh the bridges felt good i think that supper set will be the focus of my leg work along with deads, i was thinking about going back to squating but i think ill stick to the split squats and bridges, maybe do single leg bridges aswell.

I was talking to the phsyio about my sore back and she said it could be lots of things, but thinking about it i do rock back when i box squat. I thought you were meant to do that as i've allways thought of it as 'sitting back' on the box but i suppose that's rocking back as i have to rock my back forward to get off the box.

For your cleans, have you tried doing them off blocks? Things like that can really help your form as it forces you to focus on one aspect of the pull.
As for the box rocking, i think a lot of people do that because they think of how much you have to sit back, but the way i see it, it's supposed to mimic an actual squat. i don't rock back in an actual squat, so i try to stay as stationary as possible during the box squat. your sore back could also be from anterior pelvic tilt, where your lower back tightens up and it pushes your butt back and your stomach forward. the glute bridges will help counteract that.

[toad1]

For your cleans, have you tried doing them off blocks? Things like that can really help your form as it forces you to focus on one aspect of the pull.
As for the box rocking, i think a lot of people do that because they think of how much you have to sit back, but the way i see it, it's supposed to mimic an actual squat. i don't rock back in an actual squat, so i try to stay as stationary as possible during the box squat. your sore back could also be from anterior pelvic tilt, where your lower back tightens up and it pushes your butt back and your stomach forward. the glute bridges will help counteract that.

Don't really have any blocks as most folk use them for box squating, which also seems to be a bit more fashionable these last few months. I have tried pin pulls and pin cleans before and i get what your saying so i might try some pin hang cleans. i think a more 'touch an go' box squat could maybe work and do my box squats the exact same way the phsyio has me doing them instead of sitting back on the box.

I not going to try an figure out what causes my back pain as no doubt it wil change in a few months, but i'm definatley going to doing alot more glute/hip work.

[toad1]

Monday 13/08/12 bw104.7

TJM Bench 5s acc 5/3/1 3x5 Dead

Pull ups 8 8 8
BB Bench 20x20 60x5 100x5 115x5 115x5 115x5 115x5 115x5 115x10
Clean Pull 60x5 100x3 100x3 120x1
Deads 150x1 170x5 195x5 220x6PR!!!
DB Bench 42x10 42x10 42x7
s/s DB Row 42x10 42x10 42x10


Rower 5x300m 30sec rest.



So hungover tonight it was unreal my body just can't handle weekend benders any more! Bench wasn't great, power felt good, endurance not so much. Decided to leave a few reps 'in the tank' for once. Deadlift PR was good maybe a bit to much given my 'knee' isnt recovered but it was far from a complete grind. Fitness was awfull, my cardio levels are going to be really low when i actually start training again.

[toad1]

Wednesday 15/08/12 bw103.5


Clean 35x5 45x5 55x5 60x5 70x5 80x8
DB Split Squats bwx10 20x10 20x10 20x10 bwx10
s/s BB Glute Bridge 70x10 110x10 150x10 170x15 single leg 70x5 bwx10
Leg Press 90x12 190x12 260x12 310x15 340x12 350x12 250x25


Bike

4mins fast 2.25k 2.4k 2.36k
3mins recovery 1.05k 0.88k 1.1k

Total Time 21mins Total Distance 10.04K.

[toad1]

Friday 17/8/12 bw104.4


TJM 5s acc

Pin Cleans(from waist) 20x10 40x3 60x3 70x3 70x3 80x3 90x1

Push Press 40x6 60x6 80x6 90x5 90x5 90x5 90x5 90x5 90x11

DB Incline Bench 20x10 30x10 30x12 38x10 38x15
s/s BB Row 60x10 100x10 100x10 120x8 120x8

DB Shrugs 38x15 48x15 48x15 70x15
s/s DB Hammer Curls 20x8 20x8 20x8 20x8

Machine Curls 32x12 32x12 32x12 32x12

Rope Pulldowns 41x20 50x20 50x20
s/s pull ups 5 5 5



Push press was pretty poor tonight, stability just isnt there. The super sets where tough. The 90kg clean was 100% strength and 0% form, i did like how the pin cleans felt at that height.

[toad1]

Monday 20/08/12 bw 104.4

TJM 5s int & 5/3/1 3x3

WG Pull ups 10 10

BB Bench 20x30 60x5 100x5 110x2 120x2 130x5 130x5 130x5 130x8

Clean Pull 60x3 110x3 110x3 140x2
Deads 150x1 180x3 205x3 230x4PR

DB Incline 38x10 38x10 38x10 38x10 38x10
s/s DB Row 38x10 38x10 38x10 38x10 38x10


Happy with that, lost my gym book on the way home tonight gutted.

[BobisMighty]

Congrats on the Dead PR. Shame you lost your gym book though.

[toad1]

Wednesday 22/08/12 bw103.5


Cleans 35x5 45x5 55x3 65x3 75x3 85x5

BB Split Squat/lunge 40x10 40x10 50x10 50x10 bwx15
s/s BB Glute Brigde 70x10 160x10 160x10 185x6 205x5
BB single leg glute bridge 20x10 20x10

Leg curl 45x12 66x12 80x12 80x8

Leg Press 140x15 240x12 310x12 340x12 370x12 240x20


Had to rush tonight, i was later in getting home from work, then it took me 20mins to get parked because of the festival so annoying.

My clean form really isnt great and it wasn't helped by the met con i did at training last night, did a few hang cleans KB sntaches etc was just kinda mucking around doing a bit of a circuit with a few of the other injured guys. i also don't like that leg curl machine it feels really wierd on the knees.

Congrats on the Dead PR. Shame you lost your gym book though.

Thanks bro, deads are going great with all the glute work i'm doing. getting the bar off the floor is going great.

yeh totally gutted about that, my gym book is like my personal bible but atleast i have this thing as an online back up, it's just usefull to see what i did a few weeks ago when i'm actually in the gym.

[toad1]

Friday 24/8.12 bw103.8


TJM 5s int

Push Press 40x10 60x10 85x2 95x2 100x5 100x5 100x5 100x12PR

Pin Cleans from waist 40x3 60x3 80x2 80x2 60x5 60x5

Chins 6 +10x6 +20x6 +25x5 +25x3 +10x8 +10x10 +10x8 +10x8

DB Hammer Curls 16x12 24x10 24x10 24x10 24x10

Machine Curls 25x12 32x12 34.5x8 20.5x9 16x15

Stir the pot 10 each way x2
s/s stab ball plank crunches 20 20

Plank feet on ball x2


Not the best gym session tonight couldn't really be bothered. Focused on just getting my press done an that was it really. Clean form was poor.

[toad1]

Saturday 25/08/12 bw 104.4

Foam Roll

Pin Pulls(below waist) 20x20 60x4 80x4 100x4 120x4 130x3 145x2 100x6 150x3
s/s NG Chins 3 4 3 4 4 4 4 4 4

CGBP 20x50 60x8 80x8 100x8 120x7

Dips 30 23

Tred 30mins 4.05k

[toad1]

Monday 27/08/12 bw 105.3

TJM 5s rez 5/3/1-531 Dead

Pull ups 10 10

Bench 20x20 60x5 85x5 100x3 115x2 125x1 130x1 140x5PR 60x5

Clean Pull 60x3 100x3 105x1 125x2*
Deads 150x1 195x5 220x3* 245x2*PR 150x10

DB Row 56x15(L),2(R) 32x30 22x35

Side Skips 4x50
Run 3x50

Tred 1k 5mins

*straps


I would have preferred bigger PRs but i've been trying to bench more than 140x4 for a long time so i'm happy the bench and i really thought i had 3 reps at 245 but i waited just a bit to long after the 2nd rep. My Bench felt weak in the middle which is new for me so ill have to go find out what that means and work on that. Legs where fried on the treadmill and i really strugled to get that 1k done. I couldn't hold the db with my right hand for some reason and i still don't like high rep deads form went after the 8th rep.

[BobisMighty]

Congrats on the Push Press, Bench, and Deadlift PRs. Yeah high rep deads are awful. I always dread the 10's and 8's wave of Deadlifts because of that reason.

[toad1]

Congrats on the Push Press, Bench, and Deadlift PRs. Yeah high rep deads are awful. I always dread the 10's and 8's wave of Deadlifts because of that reason.

Thank bro. Yeh the 10s wave really puts me off doing TJM for deads and 531 works really well for my deadlift so i don't see why i should change it, but i am thinking about adding in some high rep deads again for some more grip work as i've started using my straps again.

[toad1]

Wednesday 29/8/12 bw103.7


Cleans 35x5 35x5 55x3 70x5 80x3 90x7

BB Split Squats/Lunges bwx10 50x6 60x6 80x8
s/s BB Single leg glute raises 60x10el 60x8el 60x8el Double leg 120x6

Leg Press 140x8 240x10 300x12 340x12 380x15 360x8 290x28

Core Work

Squats on Stab Ball roughly 100 100
s/s plank leg curls 20 20
sit ups on stab ball 20 20
8kg med ball twists roughly 40 40
Hanging leg Raises 12 12


Didn't really count most of the core work properly but i need to start doing more core work to help with my knee rehab.

[toad1]

Friday 31/08/12 bw104.3


Push Press 20x12 65x5 80x3 90x2 100x1 105x1* 110x8PR* 125x1PR*

Front Squat 60x5 80x1 100x1 120x1 140x1 150x1* 160x0*

BB Row 60x10 80x10 80x10 80x10 80x10 90x10

DB Hammer Curls 26x10 26x10 26x10
EZ Cable Curls 22.5x12 36x12 45x12 59x12 32x25


Tred 30sec sprint 30sec rest x6


Happy with that last night. It's good to be able to stabilize the weight for both the front squats and the push press made a big difference to my push press. My traps where the weakest like for the push press which is new for me.

[toad1]

Monday 03/09/12

Deload Week

I had physio and did some running tonight as it's my deload week i'm just going to skip the gym mon & wed and do some more running.

3laps of the pitch
10x100m
Sprint to every line walk back to the previous x2

[BobisMighty]

Wednesday 29/8/12 bw103.7


Cleans 35x5 35x5 55x3 70x5 80x3 90x7

BB Split Squats/Lunges bwx10 50x6 60x6 80x8
s/s BB Single leg glute raises 60x10el 60x8el 60x8el Double leg 120x6

Leg Press 140x8 240x10 300x12 340x12 380x15 360x8 290x28

Core Work

Squats on Stab Ball roughly 100 100
s/s plank leg curls 20 20
sit ups on stab ball 20 20
8kg med ball twists roughly 40 40
Hanging leg Raises 12 12


Didn't really count most of the core work properly but i need to start doing more core work to help with my knee rehab.

Nice single leg superset. Also lots of reps with the cleans! Were they full cleans or power cleans?

Friday 31/08/12 bw104.3


Push Press 20x12 65x5 80x3 90x2 100x1 105x1* 110x8PR* 125x1PR*

Front Squat 60x5 80x1 100x1 120x1 140x1 150x1* 160x0*

BB Row 60x10 80x10 80x10 80x10 80x10 90x10

DB Hammer Curls 26x10 26x10 26x10
EZ Cable Curls 22.5x12 36x12 45x12 59x12 32x25


Tred 30sec sprint 30sec rest x6


Happy with that last night. It's good to be able to stabilize the weight for both the front squats and the push press made a big difference to my push press. My traps where the weakest like for the push press which is new for me.

congrats on the push press prs!

Monday 03/09/12

Deload Week

I had physio and did some running tonight as it's my deload week i'm just going to skip the gym mon & wed and do some more running.

3laps of the pitch
10x100m
Sprint to every line walk back to the previous x2

good idea for your deload week.

[toad1]

Wednesday 05/09/12

physio work

50m in 30sec x10(all under 10secs)
50m in 30sec x10(all under 10secs)

Weighted sled work.

Nice single leg superset. Also lots of reps with the cleans! Were they full cleans or power cleans?

congrats on the push press prs!

good idea for your deload week.

Thanks man. nope i always do power cleans i can't clean properly i would need to get proper coaching and do alot of flexibility work which i just dont think is worth it. even though id love to be able clean properly.

[toad1]

Friday 7/9/12 bw103.5

Clean & Jerk 50x5 50x5 50x5

plate front raise 10x101
BB Curls 20x40 20x20 20x21 20x20
Karwoski Rows 60x10 60x10

Snatch Grip Deads 60x5 60x5 90x3 90x3 110x1 110x1 130x1 130x1 100x10

Clean to Press 60x10 60x10 70x10 85x3

Lat Pulldown 45x15 59x12 50x12 50x12
Chest Press 50x10 85x10 105x10 119x10 119x5 d/s 50x15


Didn't really have a plan tonight just did what i felt like. Was reading t-nation at lunch so chucked in some of the 100rep stuff that was in an article i read and i did some snatch grip deadlifts as they have been popping up in a few other websites and journals i read now and again and i've been wanting to try them for a while.

[toad1]

Monday 10/09/12 bw 103.8

TJM 3s acc 531 dead 3x5

Push Press 20x20 60x3 80x3 100x3 100x3 100x3 100x3 100x3 100x3 100x10

Clean Pull 60x3 100x3 140x3*

Deads 150x1 170x5 195x5* 245x2* 225x4*

Pull ups WGx8 6 7 6

DB Incline Bench 30x20 30x15.


I had physio before the gym tonight, which made my deads that little bit harder and i didn't help that i put 245 on the bar instead of 225 not happy with that as i reckon i would have got 225x5 easily if i didn't but that 225x4 was a real grind and my deadlifts in general where slow tonight and my back was doing more of the lifting than normal. I'm going on holiday in a few weeks so i'm planing to run my TJM Push Press cycle in 2 weeks and drop my bench work and just leave the clean and deadlift work as is and try a heavy week straight after a holiday which will either be genius or stupid. Whislt trying to squeeze in as much running as possible.

[toad1]

Friday 14/09/12 bw 103.6

TJM 3 int

Push Press 20x20 40x3 60x3 95x1 105x1 110x3 110x3 110x3 110x3 110x7 MP 60x6

Back Circuit 10secs/2mins/2mins -rest between exercises
1A WG Pull ups 5 5 5 5 6
1B Chins 10 7 7 5 5
1C WG BB Rows 80x10 90x8 90x8 105x5 100x4

BB Row 60x25

Hang Snatch 20x5 30x5 35x5 45x1 50x2 50x2

DB Incline 30x25 30x23

Single Arm Cable Curls 23x10 32x10 36x8 36x6 25x15

Single Arm Cable Chest Press 25x8 41x8 41x8 double 25x40


Happy with the push press tonight as the 4 sets of 3 felt tough. Wide grip BB rows are awesome i really like them. The rest was all just mucking around really we have new cable machines in the gym so i was just giving them a shot i think they go upto 91kg which is good.

[JT4Rugby]

Friday 14/09/12 bw 103.6

TJM 3 int

Push Press 20x20 40x3 60x3 95x1 105x1 110x3 110x3 110x3 110x3 110x7 MP 60x6

Back Circuit 10secs/2mins/2mins -rest between exercises
1A WG Pull ups 5 5 5 5 6
1B Chins 10 7 7 5 5
1C WG BB Rows 80x10 90x8 90x8 105x5 100x4

BB Row 60x25

Hang Snatch 20x5 30x5 35x5 45x1 50x2 50x2

DB Incline 30x25 30x23

Single Arm Cable Curls 23x10 32x10 36x8 36x6 25x15

Single Arm Cable Chest Press 25x8 41x8 41x8 double 25x40


Happy with the push press tonight as the 4 sets of 3 felt tough. Wide grip BB rows are awesome i really like them. The rest was all just mucking around really we have new cable machines in the gym so i was just giving them a shot i think they go upto 91kg which is good.

Strong push press! I can never perform that properly, too used to overhead press. Nice volume of chins/ pull ups. Looking strong.