(fasted)
5/3/R Clean+Press 80kg x5 - good
Squat 145kg x2, 155kg x2, 170kg x2, 180kg x3 - easy
Savikas press, up to 70kg x1, then 60kg x4 - going to use TH to actually structure these properly.
Squat 92.5kg x30 - baddass
pullups 6/5/5/5/5/5
band pull-aparts 200 reps
really good session considering I was driving all yesterday - that usually completely messes up flexibility and everything. No problems today, must be this awesome program I have devised
Why havent you been eating buddy? Eat! Eat!
I find driving fucks up my flexibility aswell. Hate it. Do you do much mobility/flexibility work?
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used to do quite a bit, but have narrowed it down to a specific list:
(at home)
Foam roll everything + tennis ball into traps
Shoulder dislocates (minimum 40 before gym)
(gym)
KB swings
abb/adductor machine 30 reps
ham curl machine 30 reps
stretches: hip flexors, hams, glutes, cossacks
seated DB cleans 2x10 ramp up
external rotators x15
tricep press downs
then onto actual lifting
(Fasted)
BTNPP 65kg x2, 70kg x2, 75kg x2, 80kg x2 -easy, solid reps
Deadlift 165kg x2, 175kg x2, 190kg x2, 200kg x2 - solid reps
Then a circuit of:
Strict BTNP 40kg x10, 42.5kg x9, 45kg x8, 47.5kg x7, 50kg x5 - this is to help with raw power + stability in the eccentric for BTNPP
Deadlift 200kg 5x1 - 20 sec lockout hold on last one
Band pull aparts, 190 total reps
then squat 95kg x22 - wanted 30, but my hams were giving out and my quads had a real uncomfortable pump. I’ll try again on Sunday
Considering this is my day off, I’m rushed around, not going to have time for a meal till about 3pm, just taken 15mins for another protein shake and BCAAs
I have to say I am slightly confused by you. Your name is caveman and in your picture you look like you are about to demolish a rib (fitting name) but then you have a napkin on (questionable). Now you are fasting?
In all seriousness though how is fasting working for you? What is your weight and height if you don’t mind me asking?
Well, I train first thing in the morning, and it is always better fasted with a load of caffeine. Since the end of January, I have lost 12kgs from a very lazy winter by IF’ing and following Anabolic diet guidelines, but with more protein than fat.
(Fasted)
Clean+press 71.5kg x10, 60kg x10 - used a grip 1" closer in today, felt stronger, will continue using it.
Squat 145kg x5, 155kg x4, 175kg x3 - sucked, really not ‘feeling’ it today, right hip flexor/lower back tight and inflamed, knees oddly clicking. stopped before I fucked up
Savikas press 55kg x5, 60kg x4, 65kg x3, 67.5kg x2 - solid reps
Pullups 5x5 - will be doing more later
Pull aparts - lots
(fasted)
1 hand BBsnatch 40kg x2, 42.5kg x2, 45kg x2, 47.5kg x2
BBrows x70 reps, various
Calve raises, loads
then tabata KB snatches x 5 rounds, then x 10/9/8/7/6/5 - rest between no more than 10 breaths.
KB windmills with DB in other hand, worked up to 20kg + 30kg (heaviest possible) x5 each side, easy ish
(raining - too wet for outside stuff)
ugh, my back was so knackered yesterday. but that’s what you get for not doing a movement for a year, then going nuts.
(Fasted)
BTNPP 67.5kg x5, 75kg x4, 81kg x5 (easy)
Super set
Deadlift 165kg x5, 180kg x4, 195kg x3 (easy)
Strict BTNP 40kg x10, 45kg x8/5, 50kg 3x3, 60kg x10 BTNPP
Super set
Deadlift 202.5kg 8x1 - easy
-could have kept doing this all day, I was just hulking the fuck out
Squats 95kg x30 - finally - I guess sunday was one of those days that just sucked
(AM, Fasted)
KB snatches 20kg 5x10, 10 sec rest
PM:
Pendelay rows, 105kg 50 reps
calves, rear delts, more pullups
AB wheel 3x8 - kneeling, getting about 2/3rds way out - good ab activation
OHP 60kg 2x10 - getting some blood moving in there
I’m loving this program that I have stitched together, and my recovery is great - didnt even need to foam roll today, no soreness or stiffness.
Current Diet - Predator diet for fat fucks by Jamie Lewis
Essentially 1 solid food meal per day(PWO) + 5 protein shakes
360g protein, 20-40g carbs, lowish fat
AM (FASTED)
Clean+Press 76.5kg x8 - good
Squat 145kg x2, 155kg x2, 185kg x2 - took a while to get going with these
Savikas press 55kg x2, 60kg x2, 65kg x2, 72.5kg x2 - felt strong
Squat 97.5kg x35 - fuck yeah, 110kg x40 here I come
Thats a lot of squatting bro. Sore legs the next day?
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nope, recovering really well
been awake the past 31 hours, 16 of which duet-ting with this guy:
http://www.julianhill.tv/singstar/
he was raising money for Great Ormond street hospital by doing a 24hr Sing-star (PS game) marathon, and a load of friends and I went along to help for half of it. going to stay awake another 8ish to keep a regular sleep pattern
Carb-load today!
[quote]caveman101 wrote:
going to stay awake another 8ish to keep a regular sleep pattern
[/quote]
Christ, I’d just go to fucking sleep now. lol
(fasted)
BTNPP 67.5kg x2, 72.5kg x2, 77.5kg x2, 85kg x2, 90kg x1 - pr
Deadlift 165kg x2, 175kg x2, 190kg x2, 205kg x2/2, 185kg x10
BTNP x3 50/52/55, BTNPP 62.5kg x8/5
didnt have much time today, and wasnt really feeling the heavy pulls either, but got the main stuff done
(Fasted)
Read about Titan training - basically rest-pause 4x4 for 2 rounds, thought I;d give it a go with the accessory stuff
Pendelay rows 105kg 2x 4x4
Calves 80kg 2x 4x4
Rear flyes 2x 4x4
DB rows 50kg 2x 4x4
FG Curls 2x 4x4
Ab wheel 3x5
good stuff, will use.
Too wet for prowler or hill sprints
(Fasted)
Clean+Press - worked up to 90kg! a new PR. warmups just felt so explosive, I thought Id go for it.
Squat 5/5/1, then 10x3/5x2 etc, goodmornings
deadlift TH, Sadiv dead, high rep back/front squats
Mondays’ BTNPP
Todays’ Clean+Press
Good stuff, congrats on 90kg
it was awesome
Hang cleans 60/70/80/90kg x3 - atrocious form
BBrows 106.5kg 2x 4x4, 65kg 5x10
Calves
rear delts
meh, probably shouldn’t be loading my lower back so much every other day when every other day I’m squatting/Deadlifting