
[b][size=+1]Monday 18th May[/b][/size]
[u]S&C[/u]
Snatch warm up
2nd pull Snatches:
40 x 2nd pull shrug x 2, 1
40 x 3
40 x 3
Hang Cleans:
65 x 3
75 x 3
80 x 3
85 x 2
90 x 2
Very last rep was my last rep. lol
Squat:
90 x 3
90 x 1
100 x 3
110 x 3
115 x 3
120 x 3
125 x 3
Easily have the strength for this but have a huge sticking point mid squat. Need to push my hips under myself out of the hole + start doing a lot of glute strengthening + activation exercises.
Bench:
70 x 5
85 x 5
95 x 5
100 x 4
105 x 3
110 x 2
Last set was realllly easy. Coach said I'd 3 more in there
RDL:
80 x 4
90 x 4
90 x 4
[u]Supersetted with[/u] 1 arm DB row:
70 lbs x 6
75 lbs x 4
80 lbs x 2
Concentrated on pinching shoulder blades, worked a lot better
Paloff press:
40 x 6
40 x 6
40 x 6
[u]Supersetted with[/u] BB rollout:
3 x 8

doing warmups with bands around my knees has given me mad glute activation

[QUOTE=connorpat1995;1363927791]doing warmups with bands around my knees has given me mad glute activation[/QUOTE]
i think ts more extension at the hip by glute max rather than abduction by the glute med etc, that i need to develop (my knees don't cave), however it's probably something i'll incorporate

[b][size=+1]Wednesday 20th May[/b][/size]
[u]S&C[/u]
Snatch Warmup
Power Cleans:
60 x 3
70 x 3
75 x 2
80 x 2
85 x 1
90 x 1
lol easy
Explosive Front squats:
80 x 3
90 x 3
95 x 3
90 x 3
These were fast today, the bar came off my shoulders by about 23 inches on the 95 set. feelsgood
Back didn't enjoy it so much (on the way down) which is due to my compromised flexibility i think. Needa get back on that horse
BTN:
60 x 3
65 x 2
67.5 x 1
Chin ups:
+7 x 3
+12 x 3
+14.5 x 3
+20 x 3
3 Count NHE:
3 x 6
[u]Supersetted with[/u] 10 kg Weighted Side Plank:
3 x 45s
The pain lmao

[b][size=+1]Saturday 23rd May[/b][/size]
Phuck this ghey earth
Squats:
60 x 5
80 x 5
100 x 5
110 x 5
120 x 0
120 x 0
My form is phucked now on this, i don't know how to fix it + its just shyt. too scared to go down fully on the 120 because my back was starting to hurt quite badly on the eccentric?
Think my hips are tight cus sitting (exams), developed APT, excessive butt wink at bottom of squat and not enough reinforcement of correct motor pattern
Not gonna back squat for the next 34 weeks on a sat. PHUCKKKKKKKKKKKKKKKKKKKKKKKKKKK
Bench:
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
105 x 3
110 x 2
115 x 2
120 x 0 phuck my life, who was technique?
120 x 1 phuck my life #2, who was technique? not happy but still *[b]PB[/b]*
Would've probs had a good chance of 3 if my tech wasn't so bawls on every rep.
1st rep of the successful 120 was good, pretty easy tbh, then i touch the bar most of the way to my clavicle on the next..
If i can have a bad fail one set, then come back for a pretty easy first rep, I easily have the strength for 3, just not the technique today i guess.
After comp season is over I might go back on a high volume programme to try and get my bench technique back, as it really limited me today fs
CGBP:
60 x 12
i felt like it
an assortment of pistol squats + 1 set 5kg weighted, 8 /ea side. Total reps maybe 25?
eugh
im 100% done
edit: I blame exams + cutting, mainly cutting though.. ;)

[b][size=+1]Wednesday 27th May[/b][/size]
[u]S&C[/u]
Snatch warmup
Hang Cleans:
60 x 3
70 x 3
75 x 2
77.5 x 1
80 x 1
Squat:
80 x 2
90 x 3
Nope. Back is ****ed. Nope. eugh
Bench:
70 x 5
80 x 5
85 x 5
90 x 5
This was hilarious easy, at least
DB row:
70 lbs x 3
75 lbs x 2
80 lbs x 1

what's up with your squats man,back pain?
get better brah

[QUOTE=orion792;1366227911]what's up with your squats man,back pain?
get better brah[/QUOTE]
yeah mane, bad pain on the way down, still sore today :( thanks and you too (you haven't been squatting for a while right?)
Think I'll try to do some bodyweight stuff for the next while like pistols etc, avoiding any major compression on my spine

[QUOTE=j0hn117;1366264131]yeah mane, bad pain on the way down, still sore today :( thanks and you too (you haven't been squatting for a while right?)
Think I'll try to do some bodyweight stuff for the next while like pistols etc, avoiding any major compression on my spine[/QUOTE]
I did stop pretty much all squats/deadlifts/bench/heavy back work because of back pain (almost 2 weeks) but I'm going back slowly now that I'm feeling better. I want a BW seated ohp bad before my first year of lifting ends,but I haven't pressed seriously for 3 weeks now...
we'll see how it goes :)

[b][size=+1]Thursday 18th June[/b][/size]
Finally finished my exams.. dear lawd that was bad
So tight, esp in hip area (still experimenting with squats)
I have consistently worked out I just haven't had time to log it.
Hang Clean Pulls:
65 x 3
70 x 3
80 x 3
90 x 3
100 x 3
110 x 3
120 x 2
130 x 1
110 x 3
Overhead Squat:
20 x 5
30 x 5
40 x 5
Overhead Press:
30 x 8
40 x 6
50 x 4
57.5 x 3
60 x 3
62.5 x 3
65 x 3
67.5 x 3
50 x 12
Close Grip Bench:
60 x 10
70 x 8
80 x 6
Still on a cut, hanging around a low of ~92.5kg (down from ~97.5)
Was a little more maintenance during exams but now I'm back to cutting. Goal is to get below 90kg before August.

[b][size=+1]Saturday 20th June[/b]
Front Squat:
60 x 8
70 x 8
75 x 8
80 x 8
80 x 8 Meant to be 85 lol
90 x 8
Back Squat:
100 x 3
110 x 5
OHP:
30 x 8
40 x 7
50 x 6
55 x 5
57.5 x 5
60 x 5
62.5 x 5
65 x 5
[b]Supersetted with[/u] BB RDL:
20 x 5
30 x 5
40 x 5
50 x 5
55 x 5
60 x 5
10kg weighted chinups:
3 x 5
[u]Supersetted with[/u] CGBP:
60 x 12
65 x 12
70 x 12

[b][size=+1]Monday 22nd June[/b][/size]
OHP:
20 x 8
30 x 6
40 x 6
50 x 5
57.5 x 4
60 x 4
[u]Supersetted with[/u] 1 arm DB row:
25 x 8
30 x 8
32.5 x 8
Decided to stop after this cus my left rotator cuff wasn't feeling great
Shoulder circuit

[b][size=+1]Monday 13th July[/b][/size]
Posting has been bad because training hasn't been much to speak of. Still recovering from various injuries but hopefully within the next month I can start getting properly back into it.
Front Squats:
60 x 5
70 x 5
80 x 5
Bench:
60 x 5
70 x 5
80 x 6
90 x 5
[u]Supersetted with[/u] Chinups:
3 x 6
BB curls:
25 x 12
25 x 10
25 x 8
[u]Supersetted with[/u] Tricep kick backs (i know..):
5 x 12
5 x 12
5 x 12
Edit: Cut has slowed down.. been at ~ 9091 for like 10 days now.
Lowest recorded weight so far has been 88.8 kg (after workout but water weight isn't tissue, so bite me)

[b][size=+1]Wednesday 15th July[/b][/size]
[u]S&C[/u]
Squat jump has gone up by 5 W/kg which is good (considering not much training  so not much strength loss despite weight loss)
Hang Clean:
60 x 2
70 x 1
80 x 3
85 x 3
90 x 2
95 x 1,1 (rep, 30s, rep) *[b]PB[/b]*
Hang Snatch:
30 x 3
30 x 2,2 (pull  rep)
30 x 2,2
30 x 2,2
30 x 2,2
Squat:
60 x 5
80 x 5
90 x 5
95 x 5
100 x 5
Actually felt alright which is nice. Will be able to start loading pretty soon.
Bench:
70 x 5
85 x 5
95 x 3
100 x 3
102.5 x 3
105 x 2
Easy
RDL:
70 x 4
80 x 4
90 x 4
[u]Supersetted with[/u] 1 arm DB row:
70 lbs x 6
70 lbs x 6
75 lbs x 6
Split stance pallof press:
30 lbs x 8
30 lbs x 8
30 lbs x 8
[u]Supersetted with[/u] BB rollout:
3 x 8

[b][size=+1]Monday 20th July[/b][/size]
[u]S&C[/u]
Hang cleans:
60 x 3
70 x 2
80 x 3
90 x 2
95 x 1
100 x 1 *[b]Pb[/b]*
102.5 x 1 *[b]Pb[/b]*
105 x 1 *[b]Pb[/b]*
Squat:
70 x 5
80 x 5
90 x 5
100 x 5
110 x 5
A little pain in back but hopefully thatll go in the next few weeks
Bench:
75 x 5
90 x 4
100 x 3
105 x 2
110 x 1
115 x 1
120 x 1 *[b]=Pb[/b]*
125 x 1 *[b]Pb[/b]*
Lower bw than my last pb and i havent really trained bench so im happy with this
Db row:
70 lbs x 6
75 lbs x 6
75 lbs x 6
Split stance paloff press;
3 x 8 @ 30 lbs
BB rollout;
3 x 8

[b][size=+1]Wednesday 29th July[/b][/size]
[u]S&C[/u]
Clean Pulls:
70 x 3
90 x 3
Nope, back didn't like this
Front Squats:
60 x 5
80 x 5
85 x 4
90 x 3
95 x 3
Went higher on these to protect back
BTN push press:
60 x 3
70 x 2
75 x 1
Weighted Chins:
+22 x 3
+27 x 3
+29.5 x 3
4 count NHE:
x5
x5
x5
[u]Supersetted with[/u] Adductor bridge hold:
2 x 20s
[u]and[/u] Side plank:
3 x 45s

[b][size=+1]Friday 31st July[/b][/size]
[u]S&C[/u]
1 hour long warmup (fml)
Hang Snatch: (1 hpull, 1 hsnatch = 1)
30 x 2
30 x 2
35 x 2
35 x 2
Single Leg Squat:
3 x 5
[u]Supersetted with[/u] DB bench: 311
60 lbs x 6
65 lbs x 6
70 lbs x 4
70 lbs x 4
2nd week of doing db bench ever, this was pretty easy but the hardest bit is actually getting the dumbbells up to start.. lol
Single leg RDL:
25 lbs x 5
25 lbs x 5
25 lbs x 5
[u]Supersetted with[/u] TRX row:
3 x 10
Deadbugs:
3 x 10
[u]Supersetted with[/u] Prone hold w/reverse fly:
2 x 10
2 x 10
2 x 10
My logging recently has sucked, but back injury due to failing a powerclean has affected my motivation a lot.. been a few months since my back has been 100% now

how'd you take an hour to warm up?

[QUOTE=connorpat1995;1381641943]how'd you take an hour to warm up?[/QUOTE]
its not really a warm up
its like foam rolling then rehab/prehab glute + adductor work then a whole load of balance + coordination work plus some more dynamic mobility. takes ages
edit: it's a warm up but also just general conditioning

injuries are a pain,it's the worst when you lose motivation because of them. keep it up bro

literally the worst photos in history but potato phone. Were more photos but i cbf
It's more of a long term maintenance/cut kinda thing rather than getting shredded asap
[IMG]http://i58.tinypic.com/351bvgk.png[/IMG]
[IMG]http://i57.tinypic.com/2djxukh.png[/IMG]
Yep im still a fat fuk, but bf% is prob nearing the high teens now at least. 15% in the near future hopefully

[b][size=+1]Monday 3rd[/b][/size](fuk..) [b][size=+1]August[/b][/size]
[u]S&C[/u]
Hnng Cleans:
60 x 3
70 x 2
82.5 x 3
85 x 3
85 x 3
85 x 3
Hang Snatch:
30 x 2
35 x 2
35 x 2
35 x 2
[u]Supersetted with[/u] Snatch grip shrug:
50 x 3
50 x 3
50 x 3
Squat:
60 x 5
80 x 5
90 x 4
100 x 3
110 x 3
Reduced depth to a little above parallel and no pain, hallelujah
Bench:
75 x 5
90 x 5
100 x 4
102.5 x 4
105 x 4
105 x 4
This was good. Few misgrooved reps even on the 105 but still made it pretty comfortably. Bench is pretty strong rn
RDL:
60 x 4
80 x 4
80 x 4
90 x 4
[u]Supersetted with[/u] 1 arm DB row:
75 lbs x 6
75 lbs x 6
80 lbs x 4
80 lbs x 4
Split stance paloff press:
30 lbs x 8
30 lbs x 8
30 lbs x 8
[u]Supersetted with[/u] BB rollout:
3 x 8
BW of 87.5 kg. (lowest so far!)


[b][size=+1]Wednesday 5th August[/b][/size]
[u]S&C[/u]
Clean pull from low blocks:
60 x 5
70 x 3
80 x 3
90 x 3
90 x 3
BTN push press:
67.5 x 3
75 x 2
77.5 x 1
Front Squat:
60 x 1
70 x 5
80 x 5
90 x 4
95 x 3
100 x 3
Started off a tad above parallel then moved down to test back. Was going to nearly ATG on the last set, so it's good that my full range is nearly back.
Weighted Chins:
BW x 5
22 x 3
27 x 3
29.5 x 3
32 x 2
4 count NHE:
2 x 6
[u]Supersetted with[/u] Side plank:
2 x 45s
[u]and[/u] Adductor bridge hold:
1 x 20 s
Would've done 3 sets at the end but I had to go to physio.
[QUOTE=orion792;1382011813]mirin' chesticles[/QUOTE]
Ty, i grew them myself :) [color=white]silicon implants bruh[/color]

[b][size=+1]Friday 7th August[/b][/size]
[u]S&C[/u]
Long warmup
Hang snatch:
30 x 2
35 x 2
35 x 2
35 x 2
Sets 2+3 were good. Improving gradually
[u]Supersetted with[/u] Snatch grip shrugs:
50 x 6
50 x 4
50 x 3
Single leg squats:
3 x 6
[u]Supersetted with[/u] DB bench:
60 lbs x 6
65 lbs x 6
70 lbs x 4
75 lbs x 4
Single leg RDL:
25 lbs x 6
25 lbs x 6
25 lbs x 6
[u]Supersetted with[/u] TRX row:
x12
x12
x10
Dead bugs:
3 x 10
[u]Supersetted with[/u] Prone hold w/ reverse fly:
3 x 10
Cycled to and from training in a bike stuck in first gear so that was fun.
BW 87.2 kg

Starting to get my motivation back, think I've heavy squats tomorrow so I'm peppering my angus to smash them. Who was mobility?
das it mane

[b][size=+1]Monday 10th August[/b][/size]
[u]S&C[/u]
Hnng Cleans:
60 x 3
70 x 3
85 x 3
85 x 3
87.5 x 2
87.5 x 2
90 x 1
Changed the tech a little and the last few sets were very good.
Hang snatch:
30 x 2
35 x 2
37.5 x 2
37.5 x 2
Last rep was good
Squat:
60 x 5
100 x 3
110 x 5
120 x 3
122.5 x 3
Went full depth today, form was a little off + im not as wide stance nor mid foot as I'd like. A little back discomfort at the very end of range but I'd say im 90% there. Should be 100% soon.
Bench:
70 x 5
90 x 3
100 x 3
105 x 3
107.5 x 3
110 x 3
Some misgrooved reps but again pretty strong. Last rep of 110 was nice.
RDL:
70 x 2
80 x 4
90 x 4
90 x 4
Easy reps, better range this week + no back pain
[u]Supersetted with[/u] 1 arm DB row:
75 lbs x 6
80 lbs x 6
80 lbs x 4
85 lbs x 4 *[b]PB[/b]*
Pretty easy today so will prob get to the hundo's soon enough
Split stance paloff press:
30 lbs x 8
30 lbs x 8
40 lbs x 8
[b]Supersetted with[/u] BB rollout:
3 x 8
A session more like the good ol' days, getting back on the gain train now

[b][size=+1]Wednesday 12th August[/b][/size]
[u]S&C[/u]
Clean pull from blocks:
60 x 3, x 3
80 x 3
90 x 3
100 x 2
100 x 2
105 x 1
BTN push press:
60 x 3
70 x 3 Horrible set
75 x 2 Better
80 x 1 Little shaky
Shoulders were a little iffy today
Front Squats:
60 x 5
80 x 3
90 x 5
95 x 4
100 x 3
105 x 3
Full depth today for the first time, pretty good. 95% mobility back probs. Not long before full confidence in rock bottom, but the 105 was pretty easy.
Weighted Chins:
BW x 5
22 x 3
27 x 3
32 x 2
37 x 2 *[b]PB[/b]*
4 count NHE:
3 x 6
[u]Supersetted with[/u] Side plank:
3 x 45s
[u]And[/u] Adductor bridge hold:
3 x 25s
BW 86.7KG

[b][size=+1]Friday 14th August[/b][/size]
[u]S&C[/u]
Hang shrughang snatch:
30 x 2,2
35 x 2,2
35 x 2,2
35 x 2,2
DB bench:
65 lbs x 4
70 lbs x 4
75 lbs x 4
80 lbs x 4
Easy
[u]Supersetted with[/u] 1 leg squat:
3 x 7
like 45s eccentric so v hard, but improving
1 leg RDL:
25 lbs x 6
25 lbs x 6
25 lbs x 6
[u]Supersetted with[/u] TRX row:
3 x 12
Dead bugs:
3 x 10
[u]Supersetted with[/u] Prone hold w/ reverse fly:
2 x 10
2 x 10
2 x 10

Looks like a nice workout log in here and strongs lifts too, especially that bench :O Good to see some oly lifting in there! Subbed.

[QUOTE=Daniel0636;1384508813]Looks like a nice workout log in here and strongs lifts too, especially that bench :O Good to see some oly lifting in there! Subbed.[/QUOTE]
Nearly bench what I squat, feelsbadmane. soon ill get the squat up and 120 clean before too long! Thanks bruh

Nice work on the DB bench man, 100s are the in the future once you start bulking!
Your chest has some good size, going look even better once you cut down some more. Looks like your BF is about the same as mine right now.

[QUOTE=Dan3317;1384515743]Nice work on the DB bench man, 100s are the in the future once you start bulking!
Your chest has some good size, going look even better once you cut down some more. Looks like your BF is about the same as mine right now.[/QUOTE]
Thanks man! hopefully improving my DB will carryover to my BB and I can hit 140/300 lbs sometime within the next year and a bit :D
BF % of kings ;) I'm usually around 194 so about 9 lbs to drop and I should be fairly lean.
When I bulk im gonna get that damn 315 FS tho

[b][size=+1]Monday 17th July[/b][/size]
[u]S&C[/u]
Hnng Cleans:
60 x 3
70 x 2
85 x 3
85 x 3
85 x 3
Hang Snatch:
30 x 2
35 x 2
37.5 x 2
Squat:
70 x 4
90 x 3
110 x 3
115 x 3
120 x 3
125 x 3
Ew. Haven't figured this out yet and i still cant do my old stance yet. Few weeks/months and I hopefully will be able to do it right. Some back pain, 34/10
Bench:
70 x 5
90 x 5
100 x 5
100 x 5
100 x 5
third set was really good. Other two suckd
BB RDL:
70 x 3
90 x 4
90 x 3
Back is meh
[u]Supersetted with[/u] 1 arm DB row:
70 lbs x 6
75 lbs x 6
75 lbs x 6
Split Stance paloff press:
30 lbs x 8
30 lbs x 8
Then when i got home:
Weighted chins:
BW x 3
20 x 3
30 x 1
40 x 1 *[b]PB[/b]*
45/100lbs x 1 *[b]PB[/b]* idk i was bored
so got 0.51x BW chin which im pretty happy about.

[b][size=+1]Wednesday 19th August[/b][/size]
[u]S&C[/u]
Clean pull from blocks:
60 x 3
80 x 3
90 x 3
100 x 3 *[b]PB[/b]*
105 x 3 *[b]PB[/b]*
110 x 2 *[b]PB[/b]*
Went a bit more upright on the last 2 sets and it was better on my back
BTN push press:
60 x 3
65 x 1
70 x 1
77.5 x 3 *[b]PB[/b]*
80 x 2 *[b]PB[/b]*
82.5 x 1 *[b]PB[/b]*
DB bench:
70 lbs x 6
75 lbs x 6
80 lbs x 4
85 lbs x 4 *[b]PB[/b]*
Still easy
[u]Supersetted with[/u] Single leg squat:
3 x 8 *[b]PB[/b]*
not so easy
Single leg RDL:
30 lbs x 6 *[b]PB[/b]*
30 lbs x 6
30 lbs x 6
[u]Supersetted with[/u] TRX row:
3 x 12
Dead bugs:
3 x 10
[u]Supersetted with[/u] Prone hold reverse fly:
2 x 10
2 x 10
2 x 10
Felt like writing worthless accessory PBs today but still they're PBs amirite
I'll be away this weekend so I'll maybe do a calisthenics workout or something idk.

[b][size=+1]Friday 21st August[/b][/size]
Was away from home so had to do BW stuff.
SL pause squats:
2 x 5
1 x 5 + 1 10s pause
Pushups/variations:
Normal x 15 (warmup)
Normal + 70 x 1
Clap x 6
Close grip pause 2 x 10
Box jumps onto ~34?ft rock:
3 x 6
better than nothing i guess

Oly lifting looks so badass. I'm not patient enough to learn the technique though lmao

[b][size=+1]Monday 24th August[/b][/size]
[u]S&C[/u]
Testing
Hang Cleans:
60 x 3
70 x 2
80 x 3
87.5 x 2
90 x 1
92.5 x 1
95 x 1
These sucked
Back squat:
70 x 5
90 x 5
100 x 5
100 x 5
Phuck back squat srs. i just cant do it. if it doesnt work in the next few weeks im going to box or half squats or something
**later**
Bench:
60 x 5
80 x 5
90 x 5
100 x 4
102.5 x 4
105 x 4
107.5 x 4
110 x 4 *[b]VPB[/b]*
1 arm DB row:
35 x 6
40 x 6 *[b]PB[/b]*
42.5 x 4 *[b]PB[/b]*
45 x 4 *[b]PB[/b]*
102.5 bench and 45 row:
[youtube]iyUX2SQYFjY[/youtube]
[QUOTE=NaturalFTW;1386567263]Oly lifting looks so badass. I'm not patient enough to learn the technique though lmao[/QUOTE]
Yeah if you get it right lol, it's a pain in the ass most of the time.. but that 1 day when u nail it you feel like a boss

[QUOTE=j0hn117;1386612523][b][size=+1]Monday 24th August[/b][/size]
[u]S&C[/u]
Testing
Hang Cleans:
60 x 3
70 x 2
80 x 3
87.5 x 2
90 x 1
92.5 x 1
95 x 1
These sucked
Back squat:
70 x 5
90 x 5
100 x 5
100 x 5
Phuck back squat srs. i just cant do it. if it doesnt work in the next few weeks im going to box or half squats or something
**later**
Bench:
60 x 5
80 x 5
90 x 5
100 x 4
102.5 x 4
105 x 4
107.5 x 4
110 x 4 *[b]VPB[/b]*
1 arm DB row:
35 x 6
40 x 6 *[b]PB[/b]*
42.5 x 4 *[b]PB[/b]*
45 x 4 *[b]PB[/b]*
102.5 bench and 45 row:
[youtube]iyUX2SQYFjY[/youtube]
Yeah if you get it right lol, it's a pain in the ass most of the time.. but that 1 day when u nail it you feel like a boss[/QUOTE]
edit:
later cus i was bored I did
Front squat:
60 x 5
90 x 3
110 x 1 damn easy
90 x 8 pretty easy with 8th as pause

[b][size=+1]Thursday 27th August[/b][/size]
[u]S&C[/u]
Clean pulls from blocks:
60 x 3
80 x 3
90 x 3
100 x 2
100 x 2
Front Squats:
60 x 5
80 x 3
90 x 3
100 x 3
105 x 3
110 x 3
112.5 x 3
God the misgrooving holy chit. Last set was hard but if my damn heel wouldnt keep coming off the ground i reckon i could have 120. Adductor tight
Max BW chins:
x14
Ew
DB bench:
70 lbs x 6
75 lbs x 5 Didn't fail but unstable and hard so stopped
70 lbs x 4
70 lbs x 4
This was really hard today, which is embarrassing
[u]Supersetted with[/u] Hamstring stuff:
4 * xreps
Side plank:
2 x 45s
[u]Supersetted with[/u] Prone hold alternate arm reverse fly:
2 x 8
2 x 8

[b][size=+1]Tuesday 1st September[/b][/size]
[u]S&C[/u]
Warmup:
2 x 3 @ 40kg, no rest
Front squat
RDL
Clean Pull
Hang Clean
Hang Clean:
60 x 3
75 x 2
85 x 3
85 x 3
87.5 x 2
87.5 x 2
Good today
Hang snatch w/ OH squat:
35 x 2
35 x 2
35 x 2
35 x 2
Tbar deadlift:
70 x 5
100 x 5
120 x 5
130 x 5
130 x 5
Different but I really like this exercise. Good bit more in there, just trying it and getting the tech dialled (it's pretty natural).
Bench:
75 x 5
90 x 3
100 x 5
105 x 5
105 x 5 *[b]VPB[/b]*
Pretty easy which I'm happy about. Def had a few reps in the tank on the first set at 105, maybe 78.
RDL:
70 x 3
90 x 4
90 x 4
90 x 4
Still easy
[u]Supersetted with[/u] 1 arm DB row:
80 lbs x 4
80 lbs x 4
80 lbs x 4
Split stance paloff press:
30 lbs x 8
30 lbs x 8
30 lbs x 8
[u]Supersetted with[/u] BB rollout:
3 x 8

[b][size=+1]Friday 4th September[/b][/size]
[u]S&C[/u]
Started the session at 6.55am so that prob had an effect. rest was shorter too as time constraints
Clean pulls from blocks:
60 x 3
80 x 2
90 x 3
100 x 3
105 x 2
110 x 2
BTN push press:
60 x 3
70 x 1
75 x 3
77.5 x 2
80 x 1
This was v good today
Front Squat:
60 x 5
80 x 3
90 x 3
100 x 5
102.5 x 5
102.5 x 5
102.5 x 5 VPB? idk
This was hardd + the flexibility just isn't 100%
Weighted Chins:
BW x 5
+22 x 5 *[b]PB[/b]*
+24.5 x 5 *[b]PB[/b]*
+27 x 3 Burnt out from FS + other sets (24.5 was almost failure) + low rest
Modified GHR:
3 x 5
[u]Supersetted with[/u] DB bench:
70 lbs x 5
75 lbs x 5
80 lbs x 5 *[b]PB[/b]*

[b][size=+1]Monday 8th September[/b][/size]
[u]S&C[/u]
*sigh* .. really getting tired of this chit
Clean warmup
Hang Clean:
60 x 3
72.5 x 2
80 x 1
87.5 x 3
87.5 x 3
90 x 2
90 x 2
Best cleans yet
Hang snatch OH squat:
35 x 2
35 x 2
37.5 x 2
40 x 2
Tbar deadlift:
80 x 5
100 x 3
120 x 5
130 x 5
140 x 5 *[b]PB[/b]*
150 x 5
160 x 5 ..and there goes my back
pitched forward on one rep at 160 and now my back is phucked. I suspect a grade 2 strain. srs i dont want to be alive rn
Bench: continued cus i thought it was ok
80 x 5
90 x 3
100 x 4
105 x 4
107.5 x 4
107.5 x 4
1 arm db row:
80 lbs x 4
it wasnt ok
FUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUU

sorry abour your back bro :(
do you have a foam roller?I myself use a lacrosse ball to self massage,it's really cheap and can be very effective.

[QUOTE=orion792;1389868023]sorry abour your back bro :(
do you have a foam roller?I myself use a lacrosse ball to self massage,it's really cheap and can be very effective.[/QUOTE]
yea i do an hour+ of rolling/stretching/prehab every day :( you know the feels bruh, it's actually so painful just to be alive rn haha

Friday 11th September
Bench:
60 x 6
80 x 5
90 x 5
100 x 6
102.5 x 6 PB
105 x 6 PB
Happy enough with this. Left pec/ant delt was still sore/tight from tues so deffo more there.. wanna hit this for 8 before Dec
Lunges:
30 x 8
30 x 8
30 x 8
Grip tho
Back is healing so hopefully by tues itll be mostly better

Last few workouts...
[b][size=+1]Tuesday[/b][/size]
Hang Cleans:
60 x 3
70 x 2
80 x 3
82.5 x 2
82.5 x 2
Bench:
75 x 5
90 x 3
100 x 3
107.5 x 3
110 x 3
112.5 x 3
115 x 3
DB row:
60 lbs x 10
70 lbs x 6
70 lbs x 6
[b][size=+1]Thursday[/b][/size]
Hang clean pulls:
60 x 5
80 x 3
100 x 3
110 x 2
115 x 2
120 x 2
120 x 2 + 1
BTN push press:
60 x 3
70 x 3
75 x 2
77.5 x 1
Front squats:
60 x 3
80 x 3
90 x 3
90 x 3
Very fast and no pain which is nice. Still cautious.
DB bench:
60 lbs x 6
left pec very very tight so nope
TRX rows:
3 x 12
DB curls:
15 x 8
15 x 8
15 x 8
Calf raises:
60 x 20
80 x 20
90 x 20
90 x 20

[b][size=+1]Saturday 19th September[/b][/size]
Bench:
60 x 12
80 x 8
90 x 8
95 x 8
97.5 x 8 *[b]VPB[/b]*
yeaa boi happy with this. deffo had 100 for a solid 8 today but felt a lil fatigue at the end of the 97.5 set which is natural considering I never do high reps.
Closer grip incline bench:
60 x 8
65 x 8
70 x 8
Tasty  slow eccentric trying to feel stretch on upper chest
Pullups:
Bw x 8
Bw x 6
Bw x 4
Widened grip for each set.. last set was super wide lmao
[u]Supersetted with[/u] Band pullaparts:
3 x 20
Solid workout, feels good to have dat dere hypertrophy feeling

[b][size=+1]Tuesday 22nd September[/b][/size]
[u]S&C[/u]
Hang Cleans:
80 x 2
85 x 2
87.5 x 2
90 x 2
These were pretty good
TBar deadlift:
80 x 8
100 x 3
110 x 3
120 x 3
130 x 3
All easy AF, very happy with this considering last time i got injured  tried with no oly shoes today and its better
Bench:
75 x 5
90 x 4
100 x 3
107.5 x 4 This set sucked lmao
112.5 x 3 this set was damn good
117.5 x 2 *[b]PB[/b]*
120 x 1
Top sets were v good. Bench was misaligned n grip was too wide
BB RDL:
70 x 4
80 x 4
90 x 4
Feels goooood
[u]Supersetted with[/u] DB row:
70 lbs x 6
80 lbs x 6
90 lbs x 6 *[b]PB[/b]*
SS paloff press:
30 lbs x 8
30 lbs x 8
30 lbs x 8

[b][size=+1]Thursday 24th September[/b][/size]
[u]S&C[/u]
Hang clean pulls:
60 x 3
80 x 3
100 x 3
110 x 3
112.5 x 3
115 x 2
117.5 x 1
120 x 1
BTN push press:
60 x 3
70 x 2
75 x 1
80 x 1
82.5 x 1 *[b]PB[/b]*
Nailed the last rep, have loads more there
Weighted Chinups:
BW x 5
12 x 3
19.5 x 3
27 x 5 *[b]PB[/b]*
29.5 x 4 *[b]PB[/b]*
32 x 3
DB bench:
60 lbs x 8
70 lbs x 5
80 lbs x 5
CBf + left pec
Side plank:
3 x 45s
[u]Supersetted with[/u] Alternating prone hold reverse fly:
2 x 8
2 x 8
2 x 8