-
[b][size=+1]Saturday 28th March[/b][/size]
Squats:
60 x 8
80 x 5
100 x 5
110 x 3
120 x 4
125 x 3
130 x 3 [b]*Beltless 3 rep PB*[/b]
135 x 1 [b]*Beltess PB*[/b]
60 x 10 into 60 x 5 FS immediately.. cooldown lmao
Reallllly wasn't feeling 8x4 today so I just improvised. Pretty happy with the triple at 130, probably could've got 4 but no point pushing myself to failure on squats really.
Tech was still good + didn't really use my back so I'll take it.
Bench:
Bar x 15
60 x 5
70 x 5
80 x 10
80 x 10
80 x 10 [b]*Volume PB*[/b]
Concentration curls:
5 x 12
8 x 12
8 x 12
[u]Supersetted with[/u] OHP:
45 x 8
45 x 8
40 x 8
Triceps were starting to really give at this point..
BB curls:
20 x 12
20 x 12
20 x 12
[u]Supersetted with[/u] Hands-together push-ups:
x8
x8
x6
Was surprised at how effective these were despite just being a bodyweight exercise.
[youtube]VSmDPgfIhKU[/youtube]
Third rep of 130 was a little back-y for my liking, but still acceptable - no back pain at all. Can't get every rep right. Think I sat back too much instead of sitting down whilst sitting back on the last rep of 120 + 130, but I fixed it for 135.
Still a PB is a PB
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[b][size=+1]Tuesday 31st March[/b][/size]
[u]S&C[/u]
Was in the car for 9 hours yesterday with a 6 hour talk.. lots of sitting. Did not bode well for this workout.
Testing: Maximal CMJ's. Squat jumps + Iso Pull. BW = 205 lbs
Shrugs:
70 x 4
90 x 4
100 x 4
2nd Pull shrug : 70 x 4, 90 x 4, 90 x 4
2nd pull shrug -> Hang Clean:
55 x 2, 3
70 x 2, 2
70 x 1, 1
70 x 1, 1
These were so bad today, a sign of what the rest of the workout was going to go like.
Squat:
70 x 5
90 x 5
100 x 5
110 x 4
115 x 4
120 x 4
V Hard + bad reps (technique breakdown).. but got them done so I'll take it. Hip flexors are super tight after 15 hours of sitting + was tired from little sleep + the hard workout on sat. Will leave squats out on sat.
Snatch Balance:
40 x 3
40 x 3
40 x 3
Bench:
70 x 5
85 x 4
95 x 5
95 x 5
Hard reps, definitely weak today. Left shoulder tight + sore, gotta stretch it a lot in the next few days (bad sitting posture over 15 hours = no me gusta)
1 arm DB row:
65 lbs x 6
70 lbs x 6
Easy.
[u]Supersetted with[/u] Paloff Press:
40 lbs x 8
40 lbs x 8
Session was already 2 hours long at this point so just quit there, abridged session but got all the hard things done. Taking today off for track to recover.
-
Strong numbers keep it up !
-
[QUOTE=orion792;1351883571]Strong numbers keep it up ![/QUOTE]
Thanks mane! They're getting there slowly.. another 20 on each lift and i'll be in a pretty good place.
My log isn't quite the PB centre that yours is ;)
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[b][size=+1]Thursday 2nd April[/size][/b]
[u]S&C[/u]
Shrugs:
70 x 4
90 x 4
100 x 4
2nd pull: 70 x 4, 90 x 4, 100 x 4
Power Cleans:
55 x 3
65 x 3
70 x 2
70 x 2
70 x 2
BTN Push press:
60 x 3
62.5 x 3
65 x 3
Front Squat:
70 x 5
80 x 5
90 x 5
100 x 4 [b]*PB*[/b]
102.5 x 4 [b]*PB*[/b]
105 x 4 [b]*PB*[/b] *[u]VPR[/u]*
Form went a little in the last set, but I think it's just because of the maximal load + going atg (little butt-wink at the bottom)
Chin-ups:
+5 x 5
+5 x 5
+7.5 x 4.99999999............ so close
Had my oly lifting shoes on too which are ~1 kg
SA cable row:
60 lbs x 8
50 lbs x 8
50 lbs x8
[u]Supersetted with[/u] 5 count NHE:
3 x 6
15 kg weighted side plank:
3 x 40s
[u]Supersetted with[/u] 10 kg weighted back extension hold:
3 x 40s
[youtube]O1jaeYD3mDI[/youtube]
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[b][size=+1]Saturday 4th April[/b][/size]
Hurt a muscle in my upper glute/lower back because i strained my adductors + iliopsoas on my left leg so workload was shifted to other muscles.. which injured too.. no squatting lol and no benching as I said earlier this week.
Squat:
60 x 5, 60 x 5 FS
nope
OHP:
20 x 12
30 x 8
40 x 6
50 x 4
52.5 x 6
55 x 6 *[b]PB[/b]*
57.5 x 6 *[b]PB[/b]*
60 x 8 *[b]PB[/b]*
Previous best from ~ June 2014 was 60 x 4, just before I got my old bench pb of 107.5 x 4. Destroyed it today and still standing so I'm happy.
Bro workout - Bis, tris, Lateral + anterior delts
The pump is real
-
So today happened...
Not even meant to workout today but I was bored + wanted to test out my injury (was planning to do bodyweight legs and some lower back)
1 leg squats are a biggg no go, wide back squats are a no go + normal back squats now hurt my back as I can't do the proper tech due to the injury + im really weak on them
Front squats are a little painful on the beginning of the eccentric portion of the lift but fine after that.. For some reason unbeknownst to me now, I decided to go heavy today lmao
Squat:
60 x 5
Front Squat:
60 x 3
Squat:
100 x 5
Front Squat:
100 x 1 (belted)
100 x 1 (beltless from now on)
110 x 1 *[b]PB[/b]*
120 x 1 *[b]PB[/b]*
Squat:
120 x 1
Probably harder than the FS.. weird
Front Squat
100 x 9 *[b]PB[/b]*
Lost count on the last set, wanted 7 so just kept going. Lucky I recorded the set or I'd never know what I got lmao. Prob wouldn't have got 10 reps
Then i left lol.. well planned session
[youtube]lmUlgV8KdQI[/youtube]
-
I'm guessing you want to get into olympic lifting mate? Keep it going. :)
-
Does any sort of posterior work hurt or just squats?
Are deadlift variations off the table?
-
[QUOTE=Sponge19;1353306981]I'm guessing you want to get into olympic lifting mate? Keep it going. :)[/QUOTE]
Thanks man! Just getting into cleans + starting down the snatch route for power and general athleticism.
[QUOTE=connorpat1995;1353309341]Does any sort of posterior work hurt or just squats?
Are deadlift variations off the table?[/QUOTE]
I can do RDL's fine, regular deads aren't in my programme and other posterior work I do would be isometric so I'd imagine they'd be fine. Think squats are a problem because I strained my hip flexor + can't stretch them so I can't do normal tech without more lumbar flexion or going into APT :(
Going to see physio sometime and will probably take a week or 2 off back squats
-
[b][size=+1]Wednesday 8th April[/b][/size]
[u]S&C[/u]
Due to the injury I did no lower body or core today.
Bench:
50 x 8
70 x 5
85 x 5
95 x 5
95 x 5
95 x 5
95 x 5 *[b]VPR[/b]*
1 arm DB row:
50 lbs x 8
60 lbs x 8
70 lbs x 8
80 lbs x 8 *[b]PB[/b]*
S&C coach yolo'd it and I did a bro-circuit...
12-10-8-6: All exercises supersetted, no rest between sets
Band hammer curl -> Band pull aparts -> Lateral raises (15 lbs first 2 sets, 15 + 10 lbs broken up 3 + 4th sets) -> tricep pushdowns (70-80 lbs I think)
A few hours later:
Bench:
60 x 6
80 x 5
95 x 5
100 x 3
Wanted to do 95 5x5 (only had time for 4x5 earlier) so did another set lmao. Then tested @ 100 and was easy.
Lack of bench volume has weakened my chest a little, usually am strong off the chest and weak at lockout but today was reversed.
Bench tech was also off today.. 95 felt really light but a few sets were hard because tech was all over the place. Nailed it on the 100 set and it was easy.
-
[b][size=+1]Friday 10th April[/b][/size]
[u]S&C[/u]
Prone DB bench row:
55 lbs x 5
60 lbs x 5
65 lbs x 5
70 lbs x 5
75 lbs x 5
Twisting curls:
25 lbs x 12
25 lbs x 12
20 lbs x 12
[u]Supersetted with[/u] Close grip pushups:
3 x 12
[u]and[/u] DB pullovers:
40 lbs x 12
40 lbs x 12
40 lbs x 12
[u][i]and[/u][/i] SW grip lat pulldown w/ 5 count hold at bottom:
90 lbs x 12
80 lbs x 12
80 lbs x 12
No rest between any of the exercises or sets, forearms were in so much pain lol. Last set of lat pulldown was the worst lmao
Physio said my injury will heal pretty quickly, have some stuff to do for my glute, hip flexors, TFL etc in addition to some more flexibility (yoga stuff) i've neglected since being injured.
-
[QUOTE=j0hn117;1354402171]
Physio said my injury will heal pretty quickly, have some stuff to do for my glute, hip flexors, TFL etc in addition to some more flexibility (yoga stuff) i've neglected since being injured.[/QUOTE]
nice
-
[QUOTE=connorpat1995;1354407641]nice[/QUOTE]
Yeah he destroyed me tho lmao
Front squats tomorrow then I'm starting back at 50% on back squats on monday.. few weeks and I'll be good
-
[b][size=+1]Saturday 11th April[/b][/size]
Damn this warm up took forver.. legit 1 hour++ lmao, but damn was it worth it..
Front Squats:
60 x 3 had to take a chit and legit nearly touched cloth here
80 x 4 several minutes later
100 x 3
102.5 x 3
105 x 3
107.5 x 3 *[b]PB[/b]*
110 x 8 uhh.. *[b]PB[/b]*
So I decided if 3 reps was alright I'd go for a max [was thinking 5-6], and i just kept going.
On my last rep my thoracic rounded like fukk so I compensated by shifting my weight forward, 5/8 of the way up i stepped forward with my right foot then put it in the rack.. i'm going to count it as I was in the bottom position and got back to standing
OHP:
30 x 6
40 x 5
50 x 6 ( 4 + 2)
55 x 6
60 x 6
65 x 4 *[b]PB[/b]*
70 x 3 *[b]PB[/b]*
Never lifted over 60 on this so v happy. Just decided to go bawls deep on this workout since only heavy legs 1x a week and I don't have long left to get stronger.
Side plank:
+20 x 20s
+20 x 25s
BW x 30s
Ironically my hip flexor started hurting doing these rather than FS, so I dropped the weight and took no rest for the last set.
Think I did enough otherwise in the week so I decided to leave it there lest I face the CNS consequences on monday
-
[QUOTE=j0hn117;1354686931][b][size=+1]Saturday 11th April[/b][/size]
Damn this warm up took forver.. legit 1 hour++ lmao, but damn was it worth it..
Front Squats:
60 x 3 had to take a chit and legit nearly touched cloth here
80 x 4 several minutes later
100 x 3
102.5 x 3
105 x 3
107.5 x 3 *[b]PB[/b]*
110 x 8 uhh.. *[b]PB[/b]*
So I decided if 3 reps was alright I'd go for a max [was thinking 5-6], and i just kept going.
On my last rep my thoracic rounded like fukk so I compensated by shifting my weight forward, 5/8 of the way up i stepped forward with my right foot then put it in the rack.. i'm going to count it as I was in the bottom position and got back to standing
OHP:
30 x 6
40 x 5
50 x 6 ( 4 + 2)
55 x 6
60 x 6
65 x 4 *[b]PB[/b]*
70 x 3 *[b]PB[/b]*
Never lifted over 60 on this so v happy. Just decided to go bawls deep on this workout since only heavy legs 1x a week and I don't have long left to get stronger.
Side plank:
+20 x 20s
+20 x 25s
BW x 30s
Ironically my hip flexor started hurting doing these rather than FS, so I dropped the weight and took no rest for the last set.
Think I did enough otherwise in the week so I decided to leave it there lest I face the CNS consequences on monday[/QUOTE]
Shoulder pressing on leg day is the way to go brah,nice ohp. Do you ohp standing?
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[QUOTE=orion792;1354700211]Shoulder pressing on leg day is the way to go brah,nice ohp. Do you ohp standing?[/QUOTE]
Thanks brah! always been a weak point of mine
was gonna do bench but I went pretty heavy wed so went shoulders, no fear of fullbody workouts crew
Yea feet shoulder-width. All without legs or excessive backwards lean so i'll take it. I don't pause at the bottom of each rep tho
-
Rounding is due to my mid-back failing rather than my legs. First time handling 110KG for reps (old pb was 105 x 4), so naturally rounding was going to happen.
Need to do more heavy front squats, front squat pauses, 1 1/2 front squats (with pause??), heavy front rack holds + other work for the erectors (no homo)
[youtube]IrUqKFAx5jc[/youtube]
u mirin' that BF %?
day after edit: thoracic erector spinae are on fire, barely anything in quads
-
[b][size=+1]Monday 13th April[/b][/size]
[u]S&C[/u]
Reading over some posts I made a long time ago...
"Starting SS tomorrow 15 YO, 80 kg
Are these weights adequate for the beginning in relation to my 1 rms?
Squat 1 rm - 85 kg
Starting weight - 42 kg
Bench 1 rm - 81.5 kg
Starting weight - 39.5 kg
Dead lift - ~ 100 kg ( Have previously done 90 kg, definitely could've done a good bit more )
Starting weight - 47 kg"
Getting over zealous and trying to improve too quickly.. in one of my earliest threads someone said this: "in after teen who believes everything always goes to plan"..
now I know what he meant. Has reminded me that whilst pushing hard is good, consistent overload without risking injury is paramount + I shouldn't get too far ahead of myself in terms of the weight. (still gonna go for pb's doe ;) )
[i]anyway..[/i]
Snatch warmup stuff
2nd pull shrugs:
50 x 3
50 x 3
50 x 3
Hang Cleans:
50 x 2
50 x 3
50 x 3
50 x 3
Pause ATG squats:
60 x 5
60 x 6
60 x 6
Felt these a little in the front of my patella, will keep an eye on that
Snatch Balance:
40 x 2
40 x 2
40 x 2
Bench:
70 x 5
85 x 5
95 x 5
97.5 x 5
100 x 5
Felt pretty strong today, 100 for 5 went up relatively easily. Could've maybe got 7 reps on that set. Fresh maybe 8.
In a few weeks I might max (after I get 75 x 3 OHP) and go for a 120 1RM. (If i fail pretend you didn't read this)
RDL:
70 x 6
80 x 4
80 x 4
[u]Supersetted with[/u] 1 arm DB row:
65 lbs x 8
70 lbs x 8
75 lbs x 8
Paloff Press:
40 lbs x 8
40 lbs x 8
40 lbs x 8
[u]Supersetted with[/u] Barbell rollouts:
3 x 8
Need to do more rectus abdominis work lol
Hip is healing up well so went into proper programming today just a little lighter. Got some neural impingement in my lower back due to jarring it so gotta work on that + the hip + glute. Chest felt tight benching in anterior delt + rotator cuff so I think I need to do some SMR on my pecs/delts
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[b][size=+1]Thursday 16th April[/b][/size]
[u]S&C[/u]
Snatch warm up
Power cleans:
50 x 3
60 x 3
65 x 2
70 x 2
70 x 1
BTN push press:
45 x 4
55 x 4
55 x 4
Front squats:
70 x 5
80 x 5
90 x 3
100 x 3
This was very easy. Bar speed barely slowed at 100.
Pullups:
BW x 5
+5 x 5
+5 x 5
1 arm cable row:
50 lbs x 12
45 lbs x 12
40 lbs x 12
[u]Supersetted with[/u] 3 count NHE:
3 x 6
Side plank:
+15 x 45s, until failure then take plate off and finish time
+15 x 45s, "
+15 x 45s, "
[u]Supersetted with[/u]: Back extension hold:
+10 x 45s
+10 x 45s
BW x 45s
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[b][size=+1]Saturday 18th April[/b][/size]
Front Squats:
30 x 6
60 x 3
80 x 3
100 x 3
102.5 x 3
105 x 3
107.5 x 3
110 x 3
112.5 x 3 *[b]PB[/b]*
115 x 3 *[b]PB[/b]*
120 x 5 *[b]PB[/b]*
My front squat 5RM is now better than my back squat.. lol. Form was better on the 120 than the 110 which is good. Erectors are a little stronger already
OHP:
30 x 6
40 x 6
50 x 7? lost count lol
55 x 6
60 x 6
65 x 4
70 x 1
75 x 2 *[b]PB[/b]* so.. so close to 3 reps. soon. Perhaps 80KG for a 1rm next weekx
50 x 8
[u]Supersetted with[/u] Hammer grip pullups:
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
Close grip pushups:
Decline x 6 (thought they were too easy so tested flat) flat x 10
Decline x 12
Decline x 10
[u]Supersetted with[/u] Biceps x 3 sets
[youtube]gs9aazFE0Pg[/youtube]
completely collapsed at the bottom of the 1st rep at 112.5, lost all tightness as I exhaled + went into posterior pelvic tilt
Noticed I front squat quite similar to ilya ilyin (extreme dorsiflexion) although he's wayyyyy stronger + has strong enough erectors to keep him upright
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[b][size=+1]Monday 20th April[/b][/size]
[u]S&C[/u]
Snatch warmup
Hang cleans:
55 x 3
60 x 2
65 x 2
70 x 2
75 x 2
80 x 2 *[b]PB[/b]*
Tech felt v good today. easy reps
Snatch balance:
20 x 3 (WU)
30 x 3 (WU)
40 x 3 *[b]PB[/b]*
40 x 3 *[b]VPB[/b]*
40 x 3 *[b]VPB[/b]*
Squat:
80 x 3
90 x 3
100 x 3
105 x 3
107.5 x 3
All easy but tech felt way off.. far prefer fronts atm
Bench:
70 x 5
80 x 5
85 x 5
90 x 5
Lol joke
RDL:
70 x 4
95 x 4 *[b]PB[/b]*
100 x 4 *[b]PB[/b]*
[u]Supersetted with[/u] 1 arm DB row:
65 lbs x 4
65 lbs x 4
again, lol
Paloff press:
40 lbs x 10
40 lbs x 10
[u]Supersetted with[/u] BB rollout:
2 x 10
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[b][size=+1]Wednesday 22nd April[/b][/size]
[u]S&C[/u]
Snatch warmup
Power Cleans:
60 x 3
67.5 x 3
70 x 3
75 x 2 *[b]PB[/b]*
80 x 2 *[b]PB[/b]*
85 x 1 *[b]PB[/b]*
90 x 1 *[b]PB[/b]*
95 x 1 *[b]PB[/b]*
100 x 1 *[b]PB[/b]*
Triple figures hype. With a full clean I can definitely do more. went into a half squat (not parallel) for the 100, probably have 110.
BTN push press:
55 x 3
60 x 3
65 x 3
All easy, little rotation from left shoulder.. need to stretch + roll it more. going to physio to check it tomorrow.
Front Squats:
70 x 5
80 x 5
90 x 5
100 x 3
100 x 3
Lol. Think I might go for a max aiming for 130-140 on sat. ill see how i feel. (if so i'll probs go for 80 OHP too)
Chins:
+5 x 5
+7.5 x 5 *[b]PB[/b]*
+10 x 3 *[b]PB[/b]*
1 arm cable row:
60 lbs x 8
60 lbs x 8 *[b]VPB[/b]*
60 lbs x 8 *[b]VPB[/b]*
[u]Supersetted with[/u] 3 count NHE:
3 x 6
10 kg weighted side plank:
2 x 45s
[u]Supersetted with[/u] Back extension hold:
BW x 45s
+10 x 45s
Don't have video of clean yet.
-
Cleans
[youtube]7HZdY_sViZU[/youtube]
-
Nice front squatting man, probably higher than my back squat. Good job. :)
-
[QUOTE=Sponge19;1357710661]Nice front squatting man, probably higher than my back squat. Good job. :)[/QUOTE]
it's probably higher than mine too lmao.. depending on how i feel i'll go upto a heavy single on FS on sat.. heaviest i've done on BS since new form is 135 so that's my target ;)
Your squat has gone way up though! and you're not fat like me lmao
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Bruh. Making more gains than me
-
[QUOTE=StandardGinger;1358142221]Bruh. Making more gains than me[/QUOTE]
nah mane my BS is poverty lmao, Gz on the meet PB btw!
Workou[b]t[/b] sta[b]r[/b]ts in ~thr[b]e[/b]e hours so i'll see what maxes i can ma[b]n[/b]age, [hopefully dat dere 80k OHP and 140K FS]
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I think if you started focusing on your back squat you'd see some nice carryover man.
[QUOTE=j0hn117;1358146881]hopefully dat dere [B]80k OHP[/B] and 140K FS][/QUOTE]
Literally twice as much as my next planned working weight, good job bro.
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[b][size=+1]Saturday 25th April[/b][/size]
*sigh* i tried... rip sweet CNS
Front Squat:
30 x 6
60 x 5
80 x 5
100 x 3
110 x 2
120 x 1
130 x 1
135 x 1
140 x 0
60 x 2
140 x 0
The reps from 130 onwards were the literal worst of 2015.. My entire heel came off the floor and i basically paused ATG.. turns out it isnt easy to get out of that position..
Actually felt strong today but wrecked my legs with bad tech. 140 is in there.. just not yet. I suspect it'll be after summer before I get to try it again/get back to this strength level.
OHP:
30 x 5
40 x 5
50 x 5
60 x 4
65 x 2
70 x 1
75 x 1 this was quite fast
80 x 0.. not even close lol. not ready for this yet.
77.5 x 0. trying 80 rekt me
60 x 6
Some shoulder + tri work
[QUOTE=Sponge19;1358205251]I think if you started focusing on your back squat you'd see some nice carryover man.
Literally twice as much as my next planned working weight, good job bro.[/QUOTE]
Yea I guess.. just feels horrible since I hurt my hip, think I just needa get my flexibility back.
Thanks! 0 reps at twice your weight bro lmao, soon tho... ;)
-
just a bad workout. reminds me of one I got on video:
[youtube]coPSTsSfyHo[/youtube]
just sat there in the hole like "huh" lol
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[QUOTE=connorpat1995;1358218021]just a bad workout. reminds me of one I got on video:
[youtube]coPSTsSfyHo[/youtube]
just sat there in the hole like "huh" lol[/QUOTE]
fukkin lmao haha
Yeah think we both had sub-par workouts today
For me the strength was there just the tech that heavy wasn't misgrooving 4 sets in a row is not it mane lol.. saw you stopped because of back/elbows so probably something similar
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[QUOTE=j0hn117;1358209111][b][size=+1]Saturday 25th April[/b][/size]
*sigh* i tried... rip sweet CNS
Front Squat:
30 x 6
60 x 5
80 x 5
100 x 3
110 x 2
120 x 1
130 x 1
135 x 1
140 x 0
60 x 2
140 x 0
The reps from 130 onwards were the literal worst of 2015.. My entire heel came off the floor and i basically paused ATG.. turns out it isnt easy to get out of that position..
Actually felt strong today but wrecked my legs with bad tech. 140 is in there.. just not yet. I suspect it'll be after summer before I get to try it again/get back to this strength level.
OHP:
30 x 5
40 x 5
50 x 5
60 x 4
65 x 2
70 x 1
75 x 1 this was quite fast
80 x 0.. not even close lol. not ready for this yet.
77.5 x 0. trying 80 rekt me
60 x 6
[/QUOTE]
Unlucky mate, sometimes it's just not meant to be ;)
-
you'll get that fs next time ;)
-
standing long jumped/broad jumped 2.70m/8'10" after training today at >200lbs.. das it mane
-
[b][size=+1]Monday 27th April[/b][/size]
[u]S&C[/u]
Snatch warmup
Hang cleans:
60 x 3
70 x 3
75 x 2
80 x 1
85 x 1
90 x 1
95 x 1 *[b]PB[/b]*
Easyy. Will have a vid to compare this 95 and the prev 90 pb. Also had a PB on the force plate.. my squat jump was higher than my prev CMJ best despite going up in BW. Means my strength + power have gone up a good bit!
Snatch Balance:
40 x 2
45 x 2
50 x 2 *[b]PB[/b]*
Explosive Back Squat:
90 x 3
100 x 3
105 x 3
107.5 x 3
Lol @ this weight. Was awkward at the start since I've back squatted so little but I got into the groove of it and it felt really good at the end.
Bench:
70 x 5
85 x 5
90 x 4
95 x 4
100 x 4
100 is pretty trivial now. Tech was way off but lightest 100 has ever felt. Say with good form I'd have 7-8 in me.
RDL:
70 x 6
90 x 4
95 x 4
100 x 4 *[b]VPB[/b]*
[u]Supersetted with[/u] 1 arm DB row:
70 lbs x 6
75 lbs x 4
80 lbs x 2
Paloff Press:
40 lbs x 6
40 lbs x 6
[u]Supersetted with[/u] BB rollout:
2 x 6 *[b]Range/form PB[/b]*
Video not uploading. I guess we'll never know.
-
[QUOTE=j0hn117;1358681361][b][size=+1]Monday 27th April[/b][/size]
[u]S&C[/u]
Bench:
[b]100 x 4
100 is pretty trivial now. [/b]
[/QUOTE]
*gulp*
-
[QUOTE=StandardGinger;1358862251]*gulp*[/QUOTE]
umad? ;)
Gonna attempt 3-5x5 on sat + see how it goes. currently peppering my angus for that
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[b][size=+1]Thursday April 30th[/b][/size]
[u]S&C[/u]
Snatch warmup
Power cleans:
60 x 3
65 x 3
70 x 2
75 x 1
All easyy
BTN push press:
55 x 3
60 x 2
65 x 1
Really easy
Explosive Front squats:
80 x 3
85 x 3
90 x 3
80 x 3
1 arm cable row:
70 lbs x 6 *[b]PB[/b]*
75 lbs x 4 *[b]PB[/b]*
80 lbs x 4 *[b]PB[/b]*
[u]Supersetted with[/u] 3 count NHE:
2 x 6
Side plank:
45s x 2
[u]Supersetted with[/u]Back extension hold:
45s x 2
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[b][size=+1]Saturday 2nd May[/b][/size]
Dear gawd it's may, and I've done no studying :O fuk
Pullups:
like 40+ throughout the day, been doing them regularly. definitely getting better at them lol done hundreds
Squats:
40 x 8
60 x 6
80 x 5
100 x 3
110 x 3
120 x 6 *[b]PB[/b]* wanted to beat my FS pb lol
130 x 7 *[b]PB[/b]* didn't plan this lol, probs 8 if I hadn't gone for 120 too. Might've got 8 anyway but I don't like grinding too hard on back squat.
100 x 8 *[b]PB[/b]* harder than 130 lol
All 130 reps below parallel so damn happy with that
Bench:
60 x 5
70 x 5
80 x 5
90 x 5
100 x 9 *[b]PB[/b]* lolwat
80 x 12
80 x 12
80 x 11 didn't attempt 12th
got to 5 at 100 and was easy so I kept going.. possibly could've got 10 but I think even 9 was a push. So now I can say I maybe could've got the 10th rather than saying i failed ;)
Tri's, legs and chest were knackered after this and I've done tons of differing grip pull/chin ups almost every day so back + bi's are getting enough work probs
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[QUOTE=Jancl57;1360169941]in.
mirin bench[/QUOTE]
das it mane, thanks!
first time back on it for over a month properly so some tech to work on + hopefully I can get it to go up a little more!
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Back squat not looking so poverty now
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[b][size=+1]Wednesday 6th May[/b][/size]
[u]S&C[/u]
Easy session.
Snatch Warmup
Hang clean:
60 x 3
70 x 3
75 x 2
80 x 2
Explosive Back Squat:
65 x 3
90 x 3
100 x 3
105 x 3
90 x 3
Bench:
70 x 5
80 x 4
85 x 4
90 x 4
DB row:
70 lbs x 3
75 lbs x 2
80 lbs x 1
Lol
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[b][size=+1]Saturday 9th May[/b][/size]
Squats:
60 x 6
80 x 5
100 x 5
110 x 5
120 x 3
130 x 3
140 x 4 *[b]PB[/b]*
120 x 2 legs were done lol
100 x 8
Bench:
60 x 5
70 x 5
80 x 5
90 x 5
100 x 3
105 x 3
110 x 4 *[b]PB[/b]*
Little disappointed with this.. feel like I had the strength to do 5
Some tricep work
Pretty pleased with this session considering I had 2 events in regionals in the morning and didn't get much sleep. Pre-workout nutrition wasn't great either and I had way too much rest between the last bench sets because no one would spot me lmao. Think if I had more time to acclimatize to the heavier weight on bench I'd be able to do better
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[b][size=+1]Monday 11th May[/b][/size]
[u]S&C[/u]
Hang Cleans:
60 x 3
70 x 3
72.5 x 3
80 x 2
85 x 2
Awful today
Hang Snatches:
40 x 3
30 x 3
30 x 3
Ew
Squats:
80 x 3
90 x 3
100 x 3
110 x 3
115 x 3
120 x 3
Not great after saturday
Bench:
70 x 5
85 x 5
95 x 5
100 x 5
102.5 x 5
Pretty easy despite not feeling 100%
DB row:
70 lbs x 6
75 lbs x 4
80 lbs x 2
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Hey brah,would you upload a video of your hang clean/snatch?it would be pretty cool to see those,I'm considering joining a crossfit gym just to learn the oly lifts...I love that sport.
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[QUOTE=orion792;1362230501]Hey brah,would you upload a video of your hang clean/snatch?it would be pretty cool to see those,I'm considering joining a crossfit gym just to learn the oly lifts...I love that sport.[/QUOTE]
there's vids of my hang cleans on pg 3 i think.. didn't take any vids of hang snatch cus it was awful. probs gonna spend a few months working on this. Oly lifts are pretty fun when you get them right :)
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[b][size=+1]Wednesday 14th May[/b][/size]
[u]S&C[/u]
Starting a cut for a few weeks now to lose a bit of fat + increase my speed for the big track comps since my strength training block has finished.
Power Cleans:
60 x 3
70 x 3
75 x 2
80 x 2
85 x 2
90 x 1
Explosive Front Squats:
80 x 3
90 x 3
95 x 3
90 x 3
BTN push press:
60 x 3
65 x 2
67.5 x 1
Chin ups:
+7 x 3
+ 9.5 x 3
+12 x 3
Easy
3 Count NHE:
3 x 6
[u]Supersetted with[/u] 10kg Weighted Side Plank:
3 x 45s
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[b][size=+1]Saturday 16th May[/b][/size]
Power Cleans:
60 x 3
70 x 3
80 x 3
90 x 3 *[b]PB[/b]*
100 x 2 *[b]PB[/b]*
105 x 1 *[b]PB[/b]* sketchy rep
110 x 1 *[b]PB[/b]* good rep. still didn't go below parallel
Squats:
110 x 5
120 x 3
125 x 1
130 x 1
125 x 1
120 x 1
Going in a 110 was not a good move. Legs were having none of this
Bench:
60 x 5
70 x 5
80 x 5
90 x 5
100 x 3
105 x 3
110 x 3 .. felt easy, could've got 5
115 x 3 *[b]PB[/b]*
