from todays session, i reckon i have put about 10kg on ny clean and push press, and 5kg on my OHP since starting this protocol
Diet wise - im switching out the majority of the pork for chicken, and pre-work out is just a cup of coffee and a protein shake, 10g BCAA and 5g L-arginine
Deadlift 165kg x2, 175kg x2, 185kg x2, 205kg x2 - easy!
I then tried for 210kg - but my hands cant cash the cheque the rest of my body can write, very irritating. I i had pirate hooks, i reckon i could do 215kg easy
Squat 145kg x2, 155kg x2, 165kg x2, 185kg x2 - hard
Dead 165kg 6x2 - My lower back is absolutely knakered from work yesterday, cutting down and digging up trees, so i didnt go hard today
Hang clean+press 60kg x2, 65kg x2, 70kg x2, 80kg x2 - excellent, max is now 85kg
BBsnatch 40kg x2, 45kg x2, 50kg x2, max is now 55kg/52.5kg
DBclean + press 35kg 5x3 - really fun these, each rep is from the floor
Pullups 6/5/4/3/3 - damn i suck
Back squat - worked up to 142.5kg x10
Seated DBcleans - lots
training alongside a guy with a mental disability, not quite Downs, but im not sure what. Anyway, he had legit squat and deadlift form, and worked up to 125kg squat for reps and a 140kg deaqdlift. The thing is he get kg and lbs mixed up, so he is about twice as strong as he thinks he is!
I got some real fast progress from working grip every day as it seems to recovers so fast. It doesn’t have to be alot each day. Just get some work in. Something to think about.
1hand DB CLean+press 35kg 5x4 - im working up to 5x5, then adding weight.
Pullups 5x4 - being fat makes these hard lol
seated DB cleans - lots
Back squat 100kg x10, 120kg x5, 145kg x10 (30sec rest) 100kg x20 - what i like to call attempted suicide
Excellent session
Well, thats the end of the six week program by Tim Henriques, and its put (at least) 5kg on my OHP and 1hand BBsnatch, and 10kg on the Squat, Dead, Clean and Push Press. Im going to also continue with my current assistance exercises and training layout.
Next cycles maxes:
OHP 82.5kg
Push press 90kg
Power clean 100kg
Squat 190kg
Dead 210kg
1 hand snatch 52.5kg
How do you train your chins - do you use momentum/kip?
I find it strange with your rowing strength (65kg db - fuck me!) that you’re only doing sets of 5. I’m on sets of 10 chins (not pull ups) and a max set of 15 reps at 116kg - but I swing massively (tho not full Crossfit kip).
Yet I’m weak as a kitten on Db Rows - alright not quite a kitten but 45kg would really be pushing it!
Are you still training in West Wickham cos its hard to swing with the wall in the way downstairs - I prefer to use scaffolding myself!
nah - the pullups are from a dead hang full extension with as little swing as possible. I reckon if im going to suck, i might as well get the full benefit from the movement. And those DB rows are legit too. Hows your training?
If they’re with no swing then they’re much closer to mine! I can do 7 with no swing. Im also interested in max total weight. Currently on 145kg total weight for a max. Would be nice to get to 180kg.
My training fell apart last november. I lost all the muscle. Im basically on 140, 90, 200 for big three. Did a few months of gym in spring, then few months of bw moves, now back in gym as of last week. Im eating too and want to gain 2 stone.
Its nice to see that you’re training has gone up in the past year and a half - although youve had your blips/regressions youve definitely got a whole lot stronger.
I had one major blip and have yet to recover - I wonder how close to 300kg dead i would be if i hadnt stopped a year ago. Its a marathon not a sprint!
DBrow 65kg 7x7 - oh yeah
CLean+PP 85kg 3x1, 87.5kg 3x1, 90kg x1 (easy) - practising the initial push of the PP, getting alot better, bet i’ll have 100kg+ by christmas
Calves - finally found the right form. Unilateral leg press, slight lean forward, 5 sec stretch at bottom, 5 sec contraction (not just flexing) at top, do 5 times for 50sec total time under tension - absolutely brutal
Curlz
Friday and saturday were planned off days, cos i knew i was going to get wasted friday night. But i slept badly on my left wrist Friday and Sat night, forcing me to take sunday and monday off - bloody stupid way of injuring yorself
damn, nearly died today. Caught a cold on friday, and its left a ton of snot in my lungs - lifting today felt like 10 years of cigarette smoking was dumped in my chest.
Saying that, i got all my lifts!
Hang clean + OHP 65kg x2, 70kg x2, 75kg x2 - good
1hand BBsnatch 42.5kg x2, 44kg x2, 48kg x2 - good
1hand DB clean+press 35kg 5x5 - just, wheezing pretty hard
back Squat, worked up to 150kg x10 and 110kg x20 - Musculary (is that a word?), this wasnt that hard, but fuck i nearly died from lack of air
still full of phlegm, been coughing so much I sound like Nathan Explosion when i talk.
Clean +PP 72.5kg x4, 77.5kg x3, 85kg x2 - good
Power clean 87.5kg x3, 95kg x2 - good
DB row 65kg 6x8 - damn heavy
More power cleans 87.5kg x3 (+PP), 90kg x3, 92.5kg x3
calves and curls
As i wait for my food to cook, i may as well write out some details
Post - same 50gprotein/50gcarb shake
Then 1kg chicken drumsticks and a lot of spinach/kale/celery, either in one sitting or over 3 hours if at work. £2.25 for 180g protein and 70g fat - not bad
10 scambled eggs + a lot of spinach/kale/celery
Thats pretty much it, if i get really hungry i eat some tuna. Anything else is either in a social situation or me being naughty.
Warmups (done everytime):
at home: Foam rolling and general SMR, shoulder dislocates
at gym (in order): 1min on recumbent bike, 30reps adductors (feet off pads), 30reps abbductors, 20 KB swings, 20 rep hamstring curl. all these are done without rest. then stretches for lower body, including Cossack squats. Upper body - seated DB cleans, R flyes, face pulls, OHP bar x20
Yesterday and today, I have been playing Skyrim. It has taken over my life!
Also my mornings have been busy, and if gym aint the first thing i do, it envariably doesnt happen anyway