OHP: 60kg 3x3, 70kg 3x3 2x4
1 hand DB OHP 28kg 3x3, 30kg 3x3
JM press, ramped up to 80kg 2x4
not so good tonight, had to train in the eve so i didnt get any fasted training in. id be doing 80kg 3x3 by now if i wasnt away and ill over june/july, pissed off.
TheBird: 100kg is what im aiming for by the end of the year, im focusing on it to the detriment of bench, but its worth it for me
Box Squat 142.5kg 3x3, 152.5kg 3x3, 162.5kg 3x3 - nice and hard
front box squat 82.5kg 3x3, 92.5kg, 102.5kg 3x3 - pretty easy, could have added 10kg almost
goodmornings x10 42.5kg-62.5kg
another great session
back: 1hand snatch 32.5kg 3x3, 37.5kg 3x3, 42.5kg 2x3
BBrows 5x10 60-90kg (lower back a bit too fatigued for this)
1hand Tbar row 5x10 worked up to 30kg
curls, rear delts, shrugs
after reading Dan John’s full-body livespill, i have decided to try it John is alway worth listening to.
OHP: 51.5kg 3x3, 61.5kg 3x3, 71.5kg 3x3 - hard but good
Front squat 71.5kg 2x10
DB ohp 28kg 3x4, 30kg 3x4
Dimel deads 100kg 2x15 - murder on the grip
JMpress worked up to 80kg 2x5
shrugs 100kg 4x10
Curls 2x10
Great OHP dude, your so many miles ahead of me its sad.
Howd you find the total body routine? Dan is very rarely, if ever wrong.
it was really cool, and added 15mins max to today session because i supersetted stuff. hopefully the 6xweek squats and presses will jack up my numbers noticibly
Today was fucking beastly!
Hang clean + Push press 60kg x5, 65kg x5, 70kg x3, 75kg x3, 80kg x3 - suprised how strong i felt, might have done 90kg
Box squat 145kg 3x3, 155kg 3x3, 165kg 3x3 - zoomed though
Front box squat 85kg 3x3, 95kg 3x3, 105kg 3x3 - 30sec rest periods cos i was hogging the decline bench too much
GoodMornings 5x10 45/50/55/60/65kg
Calves, Curls
shaking and starving like a motherfucker when i got home. good session
OHP
hang clean+press 52.5kg 3x3, 62.5kg 3x3, 72.5kg 3x3
Front squat 72.5kg 2x10
1 hand DB press 28kg 3x5, 30kg x5/4/3
Straight leg dead 105kg x20/15 - from lockout down to knee and back up, murder on the grip
Floor JMpress 60kg x10, 72.5kg x8, 82.5kg 3x5
calves, curls
Squats
Hang clean+Push press 60kg x5, 70kg x2, 75kg x1, 80kg x1, 85kg x1, 91kg x1 - easy peasy
Box squat 150kg 3x3, 160kg 3x3, 170kg 3x3- good, nealy bust a blood vessel in my eye
Front box squat 90kg 3x3, 100kg 3x3 110kg x3 - was easy till last set, just lost all power
GoodMorning 5x10 50/55/60/65/70kg
calves, pullups
Dude,
When your BB Rowing, do you touch the bar off the ground on each rep and pull into your chest?(Penley Rows) or do you keep the bar off the ground and pull from your knees into your waist(More yates rows).
I cant figure out which one I should be doing.
Impressive squatting.
And where did you get the prowler from? Do you get strange looks from other people at the park while your pushing the prowler? I know I get strange looks just doing hill sprints.
Anyway keep shuffling bro.
tweet tweet
Oregand: i dont do pendelay rows, but i do keep my torso more parelel than not. i find my lower back takes all the strain during pendelays, compared to lifting the bar out of a rack and bending down - which lets my hams take the strain. i treat rows as a ‘bodybuilding’ movement, so i like to keep the tension. Pullups, however, i do from a dead hang because im trying to get stronger in them.
TheBird: i got it from a dude who was copying the design and selling them on Ebay, £200 + free shipping. arent you down under? your best bet may be finding someone doing the same in aus, or making your own
God did today suck
OHP 53.5kg 3x3 (fine), 63.5kg 3x3 (fine), 73.5kg x2 - absolute fail
DB OHP 30kg 2x5, 27.5kg x8
pullups, calves, facepulls, taught a friend to bench
may switch round to 1hand DB for main press, then do BB 5x10 assistance + tricep
last pressing sesh till aug 24th
Looking strong cave!
Don’t worry about feeling sucky, one workout does not a man make.
Your post in the ‘ultimate workout’ thread was great by the way, the 2x per week 10x3 work out thingy, I think I’m keeping that for when the season starts again.
thanks mate, took me 20secs to think of it, whereas that other guy probably wont get it at all.
Squat Day:
Hang clean + PushPress, worked up to 95kg - video to be uploaded
Box squat 152.5kg 3x3, 162.5kg 3x3, 172.5kg 3x3 - good stuff
Front box quat 92.5kg 3x3, 102.5kg 3x3, 112.5kg 3x3 - hard but good
GoodMornings 5x10 52.5/57.5/62.5/67.5/72.5kg
some leg curls, calves (finally starting to add some size)
boom, i think i won the wager between accipiterQ and myself
Yeah, threads like that make me laugh. You training philosophies are similar to mine, although I can fanny I a bit when I’ve finished my workout lol.
Where a bouts are you in england BTW mate? PM me if you want. (no homo)
S.E london/kent mate, lucky i found a gym with a squat rack, let alone rubber plates and floor
This is the guy i get most of my insperation and methods from:
http://chaosandpain.blogspot.com/?zx=6cbfdc74eb205eb8
i thoroughly recomend taking half a day and reading all of his entries so far
Back
Hang clean/PP and BBrow complex - double bbrow reps of PP: 60kg 8/16, 65kg 8/16, 70kg 6/12, 75kg 5/10, 80kg 1/10, and a few heavier sets of rows
some shrugs, tricep work, rear delts.
I havnt had an inspired back session for ages. i think it would be best to do Row variations on press and squat days to get the work in, leaving the third day as olympic/strongman/arm stuff, eg 1 hand bb snatches, BTN jerks, lots of prowlers.
1 hand BB snatches 10x3 ramped
BTN jerk 10x3
Prowler: 15mins of weighted push and pull for max distance in set time
sounds great