BB snatch 41.5kg x10
HPC 60kg x10 - working on the sweep
Hang clean + press 68kg x2, 72.5kg x2, 77.5kg x2, 82.5kg x2, 60kg x10 - solid and strong
Pullups 5x7
1 hand DB C+P 40kg 5x2
Front squat 105kg 5x5
Hang power clean, worked up to an easy 90kg x1. form till 75kg is good, kinda lose the sweep and pop after. very irritating.
Military press: 65kg (time to up the weight) 7x5
DB row 70kg x7, 65kg x9, 60kg x11, 50kg 4x10
thinking about writing an e-book aimed at complete beginners to strength training. sort of like ‘the book i wish i read before i picked up any weights’, guiding them through their first year covering everything from how to choose a gym, what to wear, to basic exercise form
[quote]caveman101 wrote:
thinking about writing an e-book aimed at complete beginners to strength training. sort of like ‘the book i wish i read before i picked up any weights’, guiding them through their first year covering everything from how to choose a gym, what to wear, to basic exercise form[/quote]
That would be awesome.
Maybe I could write a guest chapter??
I can see it now… “Strength training for all”, by theBird and caveman101.
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[quote]caveman101 wrote:
thinking about writing an e-book aimed at complete beginners to strength training. sort of like ‘the book i wish i read before i picked up any weights’, guiding them through their first year covering everything from how to choose a gym, what to wear, to basic exercise form[/quote]
I think that’s a great idea. It would have saved me a lot of wasted time if I’d just learnt the basics early on! Let me know how it goes 
Deadlift: 165kg x2, 175kg x2, 185kg x2, 195kg 2x2, 165kg x5 - shitastic, felt uncorordinated.
Farmers walk and calve raise medley
1 hand BB snatch 47.5kg x4 - easy
Hang clean+Press 67.5kg x5, 75kg x4, 80kg x3 - knew this was gong to be hard, but I totally smoked it!
Military Press 60kg x12 +2pr!
Pullups 4x7
Front squats 95kg 8x6 - great form, could have kept dong these all day.
Bizarre tme down the gym - met a kid doing full oly lifts who knew Messhugah when I put it on the stereo!
Looks like things are progressing well. Keep going strong.
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Circuit of:
Military Press 70kg x3
DB row 50kg x10
10 rounds
rear and lateral delt raises
Thanks, Bird. I seem to be on a roll at the moment.
1 hand BB snatch (new cycle) 42.5kg x2, 47.5kg x2, 50kg x2
Back squat 105kg x5, 125kg x5, 145kg x2, 155kg x2, 165kg x2, 175kg 2x2, 165kg 3x3, 105kg 2x10
Curls.
Monday morning: KB intervals, 24kg snatch x10, 10 sec rest, 8 rounds - 4 each hand.
Tuesday Morning
Hang Clean +Press 68kg x2, 73kg x2, 78kg x2, 85kg x2 - FUCK YEAH! they were really strong reps too, coukld have done 87.5kg easily
Pullups 5x7
Circuit:
Front squat 100kg 3x6
DB C+P 37.5kg 3x3
would have done 6 sets, but ran out of time
Hey caveman, I tried to send you a pm but I don’t think it worked. Did you get it?
1 hand BB snatch 42.5kg x5, 47.5kg x3
Power hang clean, worked up to 95kg x1, 85kg x5
OHP 66.5kg 5x5
DB row 60kg 5x7
Deadlift 160kg x5, 175kg x4, 190kg x4, 165kg 3x5
GM’s, curls, calves
Was just fucking around today. got a 90kg clean+press, front squat 100kg x10 etc
Had to forgo the gym this week due to work+ shorter daylight hours = no time in the morning. Still, it was intense stuff every day, so I treated it as conditioning and ate low carb/high protein just above maintenance.
Saturday, A circuit of Military press 70kg 14x3 - near killed myself - and 50kg DB row 10x10
Sunday: Back squat 145kg x5, 160kg x4, 170kg x5, 155kg 4x4
Front squat 85kg x10,8,8
Glad to see I haven’t lost any strength - gained a bit, even.
Time to carb load!
[quote]caveman101 wrote:
Time to carb load!
[/quote]
Pizza time!
You got any nice Italian food places down your way?
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nah, keeping it clean with rice.
Circuit:
Military press 65kg 10x5
DB row 60kg 10x6
Saturday:Back squat 145kg x2, 155kg x2, 165kg x2, 185kg x2 - heaviest day of the cycle
GM’s and other posterior chain stuff
Sunday:
Military press 71.5kg 10x3 - was playing it safe with the 1.5kg increase, but could have easily done 2.5/3kg
DB row 50kg 10x10
Front squats 85kg x10, 90kg x8, 95kg x6, 85kg x10 - knackered after yesterday
managed to break my laptop - lack of updates.
Just been going down the gym and fucking around the past two weeks.
Most notably, I squatted 105kg x30 on the 22nd december, then I did it again for 31 reps today, after having done 170kg 2x2 and 160kg 3x3.