[quote]caveman101 wrote:
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.[/quote]
Get yourself one of those tablets.
Some crazy ass squatting going on in here. Legs must be sore?
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They were very sore!
1st 2013 session:
Power clean - technique session, worked up to 85kg x2
Savikas press: 60/62.5/65/67.5/70/72.5/75kg x1, 67.5kg 2x2, 60kg 3x3 - felt really strong
Push press - form practise
Pullups 5x6
Rear flyes - lots
Calve raises
New years resolutions:
Train claves, biceps, triceps, rear and lateral delts with consistency
Push the prowler whenever the ground is dry enough
2013 Targets:
105kg OHP + hang power clean
145kg x25-30 back squat
225kg back squat
145kg front squat for reps
245kg deadlift
New Training template:
Z press (heavy), power cleans
pullups, rear delts and calves
Muscle/DB snatch, DB rows
OHP variation, lateral raises
Alternate:
Front squat (heavy + 3x6) and Deadlift (heavy) // Back squat (heavy + reps) and Good Mornings
Biceps
Yesterday:
Sore as hell, did some db rows, snatches, ohp
Today:
Deadlift 165kg x2, 175kg x2, 190kg x2 + 20 sec lockout hold, easy
Front squat 85kg x5, 92.5kg 2, 97.5kg x2, 105kg x2, 115kg x2, 125kg x1, 105kg x5 - solid
Deadlift 145kg x30 in 10 mins
Curls
damn good session.
Yesterday:
Sore as hell, did some db rows, snatches, ohp
Today:
Deadlift 165kg x2, 175kg x2, 190kg x2 + 20 sec lockout hold, easy
Front squat 85kg x5, 92.5kg 2, 97.5kg x2, 105kg x2, 115kg x2, 125kg x1, 105kg x5 - solid
Deadlift 145kg x30 in 10 mins
Curls
damn good session.
6th:
Z press 60kg x2, 67.5kg x2, 70kg x2, 60kg 2x4
pullups 5x6
DB C+P 40kg 5x1
Front squat 90kg 5x5
7th:
a ton of rows, ohp, rear and side laterals
8th:
Back squat, worked up to 175kg x2, then 145kg 5x5 (paused). form was really good and deep
DB curls
Today:
Z press 60kg x3, 67.5kg x2, 72.5kg 2x2, 62.5kg 3x3
chins 5x7
probably should have rested today
Going to bite the bullet and get some professional coaching in the olympic lifts
found an ex-international competitor who now runs a facility in london, about 45mins journey from me! can’t wait.
Ha! Yes I am, just not been posting training online. Anyway, Update:
Current Program:
Day 1
Main = Clean + Strict press (set/reps dictated by a Tim Henriques plan)
accessory = Clean+strict press heavy triples/doubles or singles, 10-20 total reps
Front squat while still holding the bar
DB OHP 3x8/4x6/6x4 depending
DB row - heavy
Day 2
Main = Deadlift or Back squat (set/reps dictated by a Tim Henriques plan)
accessory = main movement for either 10x1, 10x2, 10x3, 4x4 etc
Chin ups
DB curls
Day 3
KB swing intervals, 24kg 10x20 (also done on day 1 and 2 if time and energy allow)
Example of yesterday:
Clean + strict press, worked up to 82.5kg x2, then 10x1 + 10x3 front squats
DB OHP 26kg 3x8
DB row 60kg 3x8, 50kg x20
Today:
Deadlift 195kg x2, 10x2, 205kg 3x1 (easy)
Chins 5x7
Curls
KB swing interval 10x20
Recent PRs
Deadlift 210kg x2, 220kg x1
Squat 175kg 2x2
Clean+Press 90kg
Hang Power Clean 105kg
Diet
Days 1+2
Protein 290g, Fat 150g, Carb 45g, Cals 2523, 20g BCAA
Day 3
Protein 155g, Fat 50, Carb 10g, Cals 1150, 20g BCAA
Goals:
Lose 10kg of fat by July, Increase strength.
Welcome back buddy.
Looks like a decent plan. Im not sure I agree with the low carb approach, but I will be interested to see the results.
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[quote]caveman101 wrote:
found an ex-international competitor who now runs a facility in london, about 45mins journey from me! can’t wait. [/quote]
Interested to hear how that goes. Been looking for an Oly lifting coach around London myself.
Is that the Henriques six week squat, deadlift, or bench plan?
I’m interested to see how that works out for presses, I only ever used it for squat and deadlift.
[quote]Austinsprodigy wrote:
[quote]caveman101 wrote:
found an ex-international competitor who now runs a facility in london, about 45mins journey from me! can’t wait. [/quote]
Interested to hear how that goes. Been looking for an Oly lifting coach around London myself.[/quote]
He’s a great coach, but as it turns out, far out of my budget!
[quote]MaazerSmiit wrote:
Is that the Henriques six week squat, deadlift, or bench plan?
I’m interested to see how that works out for presses, I only ever used it for squat and deadlift.[/quote]
The very same. I use it to work up to a ‘daily max’ so to speak, then use my performance to judge what i do next, like 90% for 10x1, 80% for 5x3, or 70% 5x5. It’s workingreally well for everything I apply it to.
Fuck all time today, and the local high schools rugby team were being wastes of space.
Clean + Press 67.5kg x5, 74kg x4, 80kg x3 (easy), 85kg 5x1 (easy)
Clean-Front squat, worked up to 95kg 2x3
Clean and press feels unstoppable at the moment! Will probably do my back squats this evening as I’ll have no time tomorrow.
Not really keeping this updated
Olympic Back squat 145kg x5, 155kg x4, 165kg 11x3, 105kg x10, 95kg x10, 85kg x10
Epic session, tons of energy
Diet update
Training days(+strenuous work days): 245g pro, 45 carb, 100g fat, 2115 cals
off days (+ non stenuous work): 155 pro, 10g carb, 60g fat, 1150 cals
my new favorite for viking brutality in the gym
Ha, that last squat session put me out of action for 4 days! Can’t do that shit on a calorie deficit. Going to use Prilepin’s tables to regulate assistance exercises.
Back to push/pull/legs split. This give me better focus when I’m down there. Also doing cardio in the evening, burning off 10% of daily calories, get moving for 30mins etc - usually Stair climber(long strides) and incline treadmill walking
Tuesday (going to focus on Standing OHP out the rack), worked up to a solid 80kg max - easily repeatable., (75%) 60kg 3x6 (paused), high rep incline bench
Today: Back squat 145kg x2, 155kg x2, 165kg x2, 180kg x2 - great form, 167.5kg 2x2, 135kg 3x6 (paused on safeties), Good mornings and ab wheel, curls
Hell yea. Glad to see this log bein put to use again.
Yeah. I’m still training and logging, just cutting the log back to report on any changes, PRs or exceptional sessions
Got a 145kg front squat yesterday. did my planned 90kg 3x6, which were easy, and continued to ramp.
[quote]caveman101 wrote:
[quote]Austinsprodigy wrote:
[quote]caveman101 wrote:
found an ex-international competitor who now runs a facility in london, about 45mins journey from me! can’t wait. [/quote]
Interested to hear how that goes. Been looking for an Oly lifting coach around London myself.[/quote]
He’s a great coach, but as it turns out, far out of my budget![/quote]
Went to a class here last week. Cant imagine you’d get much more out of a one on one session. Very impressed.