kinda meh today, just went through the motions
Clean+PP (finding max) worked up to 91.5kg, form kinda shit - it only adds 5kg to strict ohp!
Dead 5/3/1 145kg x5, 155kg x5, 165kg x10 - could have got more, stupid bent bars
185kg hold, 10sec x2 - could have got more, stupid bent bars
Front squat (finding max): 125kg x3, 135kg x1, 105kg x5 - really need my oly shoes
used the clean grip instead of my usual zombie-no-hands, felt good and stable
going to do the Russian Bear tomorrow - power clean-front squat-ohp-back squat-BTNPP repeat
[quote]caveman101 wrote:
going to do the Russian Bear tomorrow - power clean-front squat-ohp-back squat-BTNPP repeat[/quote]
God I hate that fucking thing. Good luck.
fasted inc walking 10% 2.6mph 30mins, 2.7mph 10mins
Feeling pretty beat up today
Clean + Push Press, worked up to 92.5kg x1, the 80kg 5x2
the Bear: 45kg 5x5 - Wasnt challenging, but this is the first time i have ever done this, so i started light to practice the movements. Oly shoes really helped with this
didnt do anything yesterday - my membership had run out and i had some really interesting soreness in my neck and traps
Incline walk 35mins 10.5% (living on the edge!) 2.6mph
Today. Was. Amazing.
Oly Back squat: 145kg x10, 155kg x8, 165kg x6, 175kg x4, 185kg x3, 195kg x1, 130kg 2x10
Achieved Zen state during this track for 185kg and 195kg
That is all
post workout meal: whiskey and haggis
Incline treadmill 10.5%, 2.7mph - only got 22mins (1mile), got in late and i need to leave by 7.30am cos of work.
Really pleased about how not sore i am, soreness just means that your body has failed to adapt to regular stimulus
Clean+Press: 67.5kg x2, 72.5kg x2, 77.5kg x2, 82.5kg x1 - wanted two, 77.5kg 10x1
Rgrip ohp 50kg 8/7/7
Lots of rows, mainly 1 hand BB
Bear 45kg 2x5, 50kg 3x5 - really getting it smooth now, only finding it challenging due to all the pressing beforehand
sod all time today, did everything inc warmup in 40mins
1 hand BBsnatch 40kg x10, quick
5/3/1 deadlift: 145kg x5, 165kg x3, 185kg x5
Then i put Bleed by obZen (^) on my mp3, and used it for a timed deadlift set 185kg x12, and i held the last rep for 25 seconds
That is why, children, carbing up is awesome
(yesterday)
1hand BBsnatch 42.5kg x8
Clean+press: worked up to 85kg x1, then 60kg 8x5 (going to get it to 5x10)
DB rows 60kg 5x8
Today was awesome
1hand BBsnatch 42.5kg x7
Back Squat 165kg x8 - yep, +2 reps in a week. 145kg 5x10 - balls to the wall
GPP tomorrow
1 hand DB clean+press worked up to 40kg x1 (both hands), 35kg 5x3
Savikas Press 40kg 5x10 - Odins’ balls, i had forgotten how hard these were
Lots of pull-ups and inverted rows
really shit today. had organised with a work contact to teach him how to squat, he never showed. had to do deads a day early and i got a parking ticket.
5/5/R deads: 145kg x5, 155kg x5, 170kg x10 - good enough
reverse curls
Shankle’s the man. He’s probably gonna be going to the olympics for the US too.
[quote]hastalles wrote:
Shankle’s the man. He’s probably gonna be going to the olympics for the US too.[/quote]
Hope so
Going to give 5/3/1 a run with OHP, starting with a 80kg training max
Clean+press 65kg x8+3 (rest-paused the last 3)
then a circuit of:
Savikas Press 41.5kg 10/10/10/10/12
Power Clean 3/3/3/3/4
DB row 62.5kg 5/5/5/5/8
tricep stuff
Lat flyes - just using 5kg and high reps, working on mind-muscle connection before hulking out on these
Fucking colds, drank so much booze on sunday watching the superbowl+drinking games, i made myself ill most of this week
Anyway, Started Anabolic/keto diet yesterday, too many embarrassing photos on facebook. Will be 20-25 eggs, 400g of beef and 2 protein shakes with physillium husk (which i heartily recomend) + fish oil in. 10g Bcaa before and after training and 200mg caffine tab pre as well. other supps inc multi vit, dessicated liver
Todays Training (started 5/3/1 cycle over)
Clean+Press 65kg x12 (some rest pause)
Savikas Press 42.5kg 10/10/10/10/12 - still slowly increasing these
then pullups (put the D rings from the cable machine on the pullup bar - mimics oly rings great), dips, rows
and lat flyes.
Godd stuff
You guys watch the superbowl? Is american football big over there?
