Clean+press 65kg x4, 72.5kg x3, 80kg x1 (should have been 2)
1hand BBsnatch 42.5kg x4, 46kg x3, 50kg x1 (should have been 2)
DB clean+press 35kg 3x6 (would have liked another set, tweaked tendon in right elbow)
Yates row 80kg 3x10 - need upper back thickness
Squat, worked up to 155kg x10 (good) and 115kg x15 (bad, near blacked out trying 16th rep)
well, i guess a sucky workout is expected after a weekend of lying on your bed eating junk food and playing Skyrim. No regrets though, that game is amazing. I have played over 30hrs and i have barely scratched the surface.
Deadlift 185kg 10x3- kinda phoned it in, bit too easy really.
I think for assistance i may try a 5/3/1 inspired rep scheme, working up to a new rep max at percentages between 80-95%. 5/3/1 really helped when my squat and deads were in the low 300s
Im not front/zercher squatting on these days now, have moved it to Powerclean days so i have a squat variation every session.
more stress at work now, have been promoted to assistant project manager as well as chargehand within our small business. means a lot more paperwork, and its been tricky getting to the gym this week , but im going to put my foot down about it. if im required to do stuff on saturdays, i can damn well go to the gym at 6.30am for a hour
1handBBsnatch 40kg x2, 45kg x2, 50kg x2 - form was much better today, made it easier
dips 5x8 - tried DB ohp, but shoulders are tired
Tbar rows 60kg 5x10 - had forgotten how great these are
Squats, worked up to 160kg x5, but legs were just too tired. not supprising - need a day between max effort and repition method really, not 15hrs
Well, didnt know what would happen tonight, seeing as training at this time is usually shit, but 2litres of water, 1ltr coffe and a million custard creams got me going (im still wired, no sleep tonight lol)
Squat 155kg x5, 165kg x4, 185kg x3 - last rep ripped a roar out of me that would have been heard on mount olympus
Been thinking i should seperate my max squat and deads. This ay seem really obviuos to some, but it has worked really well so far. Seperating them would allow me do more reps alongside the max effort stuff, maybe:
Bird - nope, only stuff i use is chalk, wrist wraps and knee sleeves, not even using a hook grip.
Clean+OHP 65kg x5, 72.5kg x4, 77.5kg x3 - peice of cake
BBsnatch 42.5kg x5, 45kg x4, 50kg x2. damn, first two sets were EASY, just couldnt get my head right for the third
Tbar row, rest pause 70kg 10/7/5/5/5
Dips 8/8/7/4
leaving the squatting till tomorrow, teaching a friend how to.
Back is knackered after this weeks work, next week will be even harder. Shifting oak sleepers weighing at least 100kg all day
Clean+Push Press 72.5kg x2, 77.5kg x2, 82.5kg x2, 90kg x2
Power cleans 100kg x2
OHP 60kg x10 easy
Pendelay Rows(strict), worked up to 100kg 4x6, 110kg 4x6, jolly fun these
Did some max work with 1hand DB OHP, got up to 40kg with right hand, an easy 37.5kg with both
Squats 125kg x10, 135kg x8, 145kg x6, 155kg x4, 170kg x2, 175kg x2, 160kg x4, 150kg x6, 140kg x8. Nicked the idea for these from the new Chaos and Pain E-Book, a great purchase.
I will be too busy next week to get down the gym unless something puts us back at work - which i dont want. and the first three weeks in december, i will be an extra in a new Henry V film, so i dont know if i will be able to get down at all!
Well, today wasnt hard at work, because the fucking materials werent delivered. A day wasted, lots of energy left.
Clean + OHP - I used Bulgarian wave loading for this today, basicly work up to the DAILY 1rm in that lift over 6 sets, -20kg 3x3, -10kg 2x2. Went a bit nuts though.
Ahh, day off. Managed to finish work two days early, arms and shoulders covered in bruises from lifting Oak sleepers onto my shoulders. Doing a neck harness weighted pullups/neck work medly today at home. I never log Pullups in this log because i do them at home whenever i feel like it.
Hastalles - yep, either from the floor or hang. really helps add a bit of stretch reflex before pressing, and its adding meat on my upper back
PGtips - i thought that once too, its all about evolving
I have a cofession to make. I have been neglecting cardio/conditioning ever since I came off 5/3/1.
To be fair (as i try and justify this), my work schedule really only leaves time for one or the other in the morning, so strength training takes priority. Dont ask me to do anything in the evenings, i reserve thos for xbox and sexy parties.
But having recently taken my waist measurement with an actual tape measure (lets just say its over 40"), I really need to make the effort. But i am confused as to why i need a belt with my 38" shorts.
As such, training will look like this for a while:
(BWL = bulgarian wave loading)
1: Clean+press BWL
Row variant
Dealift BWL
Front squat
Throw in Dips+curls
(if time avaliable, push prowler sprints for 15mins)
2: Pullups+neck, Either KB swing/snatch tabata style or heavy sandbag clean+ throw over platform for time
3: Clean+Press BWL
Row varient
Squat BWL
GoodMornings
throw in dips+curls
(if time avaliable push prowler sprints 15mins)
4: Pullups+neck, Either KB swing/snatch tabata style or heavy sandbag clean+ throw over platform for time
yep spar4tee, a 140kg clean and press! lol. but short term, 220kg squat, 240kg dead, 140kg strict pendelay row. stuff like that.
Although, you guys wont believe this, yesterday i seriously sprained a tendon in my left wrist (where i have previously been getting RSI from work) while using a fucking tin opener! Its inflamed and pintching a blood vessel, causing swelling and pins and needeles in my fingers too.
fuckity fuck fuck fuck
Doctor said to rest it a week at least. will still do stuff like legpress, back extension, hill sprints.
fuck im pissed off