oh, and im visiting family till next wednesday, so im taking my KBs and pullup bar, hopefully loose some fat and no stength
I’ll check that blog out fo’sure.
Yeah I think people don’t realise how tou it finding a gym where squats and deads are commonplace. The only one I’ve found that let’s me chalk up and ain seriously is in a basement, so the ceiling is so low I can’t do OHP!
The KB pull up idea sounds like a good one, its the kind of conditioning that makes you strong (the best kind!)
starter motor on the car broke yesterday, so we are going on thursday.
I declare today Dirty Carbs Day. because i cant be fucked
OHP:
1 Hand DB 30kg 2x5, 31kg 2x5, 35kg 2x3 (very pleased, was going to do singles, but felt too easy for that)
Kayak rows 80reps, BBrows 50reps
1 hand BBsnatch, worked up to 50KG BOTH HANDS, fucking badass
BTN PP, worked up to 50kg x10
wrist curls
pulled prowler round soccer field for 15mins
pleased with today
DB OHP 30kg 2x5, 32.5kg 2x4, 35kg 2x3
dips 10/8/5/5
BBrow/High pull medley
left wrist is messed up so had to be careful today
goddam it, stop raining when i want to push my prowler.
Also, diet update. I will not be continuing the leangains protocol for a while, because my main goals at the moment are to get bigger and stronger. However, this doea not mean a seefood diet. I will be keeping to 300g protein, 100g carbs (mainly dextrose around training), loads of spinach and brocilli and whatever fat comes out of the eggs and meat i eat. Prowlers will be pushed and pulled every training day (bloody weather permitting).
I am aiming to be at an attractive level of BF by April 2012. I am also applying for either the Kent or London fire service next year - the landscape management industry is something that i wish to avoid.
Nice one mate, out of all the big lifts, OHP and dips are my nemesises (nemeses?) they want to destroy my body! Very ambitious goal u have, awesome if you achieve it, bust a gut trying
What’s your plan of attack for the fire service? I was thinking the same thing recently, I’d love to do it. Working on athleticism, chinups etc, running and other things they test you on lately. There’s not a station close to me (which is shit) but I’m planning to move close to one and try to offer myself as retained, what about you?
Hey buddy,
Just checking up on you. Any chance of getting a description of your average days food log?
tweet
Short on time today
Hang clean +PushPress 61.5kg x6, 66.5kg x5, 71.5kg x4, 76.5kg x3, 81.5kg x2 - good
BBrows 5x10 with above weights
Back Box squat 160kg 3x3, 170kg 3x3, 180kg 3x3 - mistakenly went 5kg heavier on these today because i forgot to factor in the weight of the screw clamp (2.5kg each)
Front Box squat 95kg 3x3, 105kg 3x3 - easy
dips 5x5 - i have found the extra surface area afforded by FatGripz really helps the movement
DannyRat - as i understand it, if they accept you, they assign you to a station that needs the numbers. thats why if i get into kent FS, i may end up in folkstone or some orther barbarous area of kent.
Awesome to hear your looking into the fire services over there in England.
They will love a dude that can OHP 100KG in that service!
Btw, you did the leangains thing? How did you find it yourself? Ive been at it for almost a month and think its a god send for fat loss, not sure about it as a gaining protocol though.
hey dudes
DB OHP 31kg 2x5, 33.5kg 2x4, 36kg - could only get one rep per set with my left hand for some reason, will repeat
BBrow/high pull 5x10 65/70/75/80/85kg
Dips 5x6 - easy
Romanian dead 107.5kg 2x15 - great pump
Front squat 85kg 2x10 - felt very awkward and left knee felt stiff after falling on it yeasterday
calves, curls, reardelts
Prowler 8x40yrds (alternate rope pull forward/backward, handle push)
Box Squat 160 3x3, 170kg 3x3, 180kg 5x1 - hard, form on the heavier sets felt a bit off today
i was then going to do my usual frontsquats and GMs, but decided to challenge myself with…a ladder!
Back squat, 105kg, work from 1 rep to 10reps, and then back down.
Did it, lets just say im going to be in pain tomorrow!
Awesome squatting, must feel good to put 4 plates on the bar for reps. GL with the OHP, it’s a hell of a slow lift to increase but I’m 100% sure you’ll manage it with it as your focus
I found push pressing helps increase OHP. I just failed 100kg push press yesterday, but my military press is climbing since ive started doing them.
thanks for the support guys!
Sept 5th (evening):
wow, i am not an evening gym person - never felt so weak, it was weird.
OHP 5x10 45kg- massive pump in the shoulders and traps
BBrow/hang pull 66.5kg-86.5kg 5x10
dips 3x7 - had to call it there, reps were fine, but i was getting light headed
crap overall
Today (morning), had to make it quick
Hang Clean/PP 66.5kg-86.5kg 3/3/3/2/1 - good
DB row 5x5 1.5reps - will keep these, increasing reps
Back squat 5x10 110kg
OHP 5x8 50kg - excellent, a million miles from mondays training
Dips 5x7
DB row 6x6 - these were the ‘1.5 reps’, but the best way to do them (i think) is to start with a full stretch of back and arm, pull it up to wherever, then only stretch your arm back down then up again. this is a full rep
Rear delts/flyes
Diet update: i started the anabolic diet on the 6th - two days ago. for the first 12 days its 300g protein, 330g fat and 30g carbs. i have noticed decreased BF levels during periods of similar eating, but have never rstriced carbs to such a level for so long.
regular foods will be pork (cheap), beef, chicken, eggs (20 a day), whey, extra virgin olive oil, broccili and spinach. Carbs these past two days have been incidental but controlled due to work pressure.
I am confident of my chances for surviving the 12 day break in period, as im used to eating this way.
OHP 55kg 6x6 - easy. used a much wider grip, felt good
Dips 8/8/8/5/5/6 - really improving
1.5 rep DB rows 50kg 8x6/1x15
kayak rows and rear delts
Diet update: feeling good so far. high energy levels even though i have been doing laboring work this week. Carbs arent a problem either - no cravings. yesterday i had two small tomatoes fresh from the garden and today i have had a 30g crust off a bread loaf to go with peanut butter.
Yesterday -
Power cleans 5x5 70-80kg - serious meh, going to stick to hang cleans
Deads 4x9 150kg - woo, could tell i havn’t pulled in a while, good though
Push Press 6x6 62.5kg - no problemo
DB OHP 28kg 2x5, 30kg 5/4 - need an actual set/rep scheme for this lol
tricep and laterals stuff
diet going well. Saturday will be my carb-up,
Hang Cleans 6x6 62.5kg - too easy
High pulls 100kg 5mins 8/6/5/5
DB row 50kg 7x7
rear delts
breezed throught this today