Clean+Press, worked up to 81kg x1, 66kg 2x5, 73.5kg 2x2
Fat bar pullups 10x3 - fried my extensors
Squats 110kg x20
Chinups 10x5
Bench , worked up to 100kg x3 and 110kg for an easy single - not bad for someone who never benches
OHP 60kg x10
Power cleans up to 85kg, then
Deadlifts up to 210kg x1, then 145kg x20 (one awesome set). just felt like deadslifting today
Had all of half an hour
Squat 155kg x8, 115kg x20
Clean + press up to 82.5kg x1 - could have done 85kg, then 67.5kg 2x5, 75kg 2x2
Fat grip DB C+P 35kg 5x1, db C+P 35kg 3x3
Fat grip pullups 5x3, neutral grip 5x5
Tabata front squats 60kg 5x8 - 10 sec rest, is that right? not really challenging
nope, should have been more like 8x8/10. will give these another go on sunday.
1 hand bb snatch 40kg x3, 45kg x3, 47.5kg x2
Hang P Cleans - just did loads of reps between 60-85kg
Superset:
DB row 70kg x4, 65kg x6, 60kg x8, 55kg x10, 50kg x12, 45kg x14
HS rows 5x10
Military press 60kg 10x5 - quite easy
GOALS BY DECEMBER 31ST:
- Hang power clean 105kg (roughly bodyweight) with ok form
- 1 hand BB snatch 60kg
- not be so fat
with the hang cleans, I’m currently ok with form up to 70kg, but then it just deteriorates. So I’m going to address this by doing a minimum of 10 ‘perfect’ reps every training session, even if its just with a light bar, to program in the movement
1hand BB snatch 40kg x3, 45kg x3, 50kg x2
Hang p cleans 60kg x7, 70kg x3 - very explosive, kept knocking myself backwards
Deadlifts 160kg x2, 170kg x2, 185kg 2x2, 165kg 3x3, 145kg x24 + 15 sec lockout on last rep
Tons of shrugs
good session
1 hand BB snatch 40kg x6
HPC 60kg x10
Clean+Press 85kg x1, 80kg 3x1, 68.5kg x5 - felt strong
1 hand DB C+P BEAST MODE ENGAGED 30kg x10, 35kg x5, 37.5kg x3, 40kg x2, 42.5kg x1 - would have done 45kg x1, but there aren’t any 45s
Pullups 10x6
Squats 105kg x20 - wasn’t going to go heavy after yesterday, just getting the reps in and a lot of stretching
a hectic few days with 18 hour fasts
all of 30mins today
1 hand BB snatch 40kg x3, 45kg x1, 50kg x1, 55kg x1
Hang P Clean x3 60, 65, 70, 75, 80kg
pullups 5x6
then what turned into a no-rest complex
Military press 60kg 5x6
DB row 50kg 5x10
Good work with the weight loss.
Do you feel any stronger/weaker been at 106kg compared to when you were 125kg?
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I feel stronger relative-strength wise and in general health terms, too.
Back squats 145kg x2, 155kg x2, 165kg 2x2, 155kg 3x3, 145kg 4x4, 105kg x20 - A+ form, felt awesome
calves and curls
24kg KBswings 4x50
sore motherfucker today
1 hand BB snatch 40kg x10
HPC 60kg x10
Clean and press 68kg x2, 72.5kg x2, 78.5kg 2x2, 72.5kg x3, 68kg x5
pullups 6/6/7/7/7/7
1 DB C+P 30kg x10, 35kg x5, 37.5kg x3, 40kg x2
Front squats 3x10 - just getting some blood moving
1 hand BB snatch, worked up to 50kg x3
HPC worked up to 80kg x3
pullups 3x7
DB row 70kg x5, 65kgt x7, 60kg x9, 55kg x11, 50kg 2x12
OHP 60kg 7x7
I’m getting a hankering to start something like this, using the base meso from Smolov for loading parametres:
A:
Back squat (smolov) - inc deadlift every 4th session
Front Squat 3x10
pullups
curls
B:
Military Press (smolov)
DB rows
Daily:
Snatches and Hang power cleans (part of warm up)
KB swings 4x50 - evening cardio
all of half an hour to train today:
Deadlifts: 160kg x5, 170kg x3, 190kg 2x2, 200kg x1, 210kg x1, 165kg 4x4
the 210kg pull was soild, 8/10 difficulty. definetly proportionality stronger than earlier this year.
I have changed my diet to carb back-loading. essentially: fasted training, 3 protein shakes between 12 and 6pm with the odd avocado etc, then a chicken casserole thing with 100g of rice. It’s still relativily low carb, with tons of protein (350g +). Stated this on sunday.
I just now turned avatars on for this site, and I have to say: Opeth+fire+sweet hat=winning.
Yes, yes it is.
Birthday Session!
1 Hand BB snatch 40kg x2, 45kg x2, 52.5kg x2
Hang power cleans 60kg x10 - wearing oly shoes really helps with the form
Pullups 5x7
Hang power clean +press 68kg x4, 75kg x3, 81kg x2, 75kg x3
1 hand DB clean+press 40kg 7x1, 30kg x10
Front squat 65/75/85/95/105kg x5 - easy, 65kg x15
1 hand BB snatch 40kg x10
Hang Power clean, worked up to 95kg x1
Pullups 3x7
DB row 70kg x6, 65kg x8, 60kg x10, 55kg x12, 50kg x14
Military Press 60kg 5x8 - ridiculous tricep and shoulder pump. changed my grip to thumbs-around bar, still fine.
Haney shrugs and lat raises - lots
A: still need to improve form to break 100kg HPC
B: need to work on keeping a decent full rack postion at the bottom of front squats. this open up the option of doing thrusters for cardio.
Happy birthday little buddy!
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thanks bro. the big 24
Killer squat day:
Squat 145kg x5, 160kg x3, 170kg 5x2, 145kg 3x5
RDL 105kg x10, 125kg x10,10,8,6
calves and curls
[quote]caveman101 wrote:
thanks bro. the big 24
Killer squat day:
Squat 145kg x5, 160kg x3, 170kg 5x2, 145kg 3x5
RDL 105kg x10, 125kg x10,10,8,6
calves and curls[/quote]
Wow. So young. No wonder you never complain of injuries. Enjoy it. Next thing you know, you will be 30, and walking around with a limp and talking with a lisp like a gangsta. Bird-style.
I remember you talking about psyllium husk. I was wondering how you use it and how much? Im eating more meat lately and want to increase my fibre intake. Is it ok to use in my oats in the morning? Will it alter the flavour? Or should I add it to my eggs when I make my omelette?
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i just put a tsp in my mouth and swallow with water whenever is convenient. up to 4 tsp a day