6x3 OHP
67/72/77/60/70/80kg - good
85kg x1
dips and stuff
my hamstrings are SO SORE! i have been hobbling around like a drunk old man and nothing i do helps, no gym today
need to get this rolling again.
deadlift 7x5 140/155/170/185/140/150/190
front squat (first time in years) x5 - 60/80/90/100/110/120kg, tried a 140kg single but it slipped off, just need form practise
Good morning x10 40/45/50/55/60kg
shrugs x10 100/110/120/130/140, 100x20
high incline treadmill, 6min walk, 1min jog
felt great today!
ha, went to do some fasted cardio at the gym today (high incline treadmill, 1min walk/1min jog), managed 8mins before my calves tried to detach themselves from my legs. And it still took 35mins overall, walking to and from the gym. i think i’ll take the dog for a walk instead as the park opens earlier from next week
[quote]caveman101 wrote:
ha, went to do some fasted cardio at the gym today (high incline treadmill, 1min walk/1min jog), managed 8mins before my calves tried to detach themselves from my legs. And it still took 35mins overall, walking to and from the gym. i think i’ll take the dog for a walk instead as the park opens earlier from next week[/quote]
Cardio’s bloody awful isn’t it?
its alright so long as its fun
Bench 7x5 75/85/95/105/70/80kgs 110kgs x4 -time to break out the fractional plates
Paused Bench (3secs down, 2secs pause, explode up) 5reps 60/65/70/75/80/85kgs
floor press 60/65/70/75/80/85kgs
BB front raises and pullovers
good seesion today, hardly took any time at all
19th march: back 7x5
1 hand BB row 35/40/45/50/51.5/52.5/55kgs
BBrow, pick target reps (50), start at 60kgs and rep till failiure, add 10kg, repeat till 50reps are hit
BB curls 40kg 5x5
reverse 30kg 5x5
rear laterals
Good stuff man,
keep it up.
for a moment there, i thought a hot woman posted in my blog. screw you david.
ANYWAY today i was to do 7x5 deadlift, i worked up to the 4th set of 187.5kgs x5 and nearly hurt myself, and everything felt ‘off’. so i stopped the session and went home, feeling pissed at myself, for training hadnt been going right and my body fat was way too high and i was feeling generally unconditioned.
so i thought “fuck it, im doing SMOLOV”
therefore this evening: back squat 4x9 140kgs - felt great, like C-3PO after his oil bath
HOLY SHIT U GUYZ. read the entire leangains website, applied the principles, and have just had one of the best OHP training sessions EVAR!
basically: 7.00am wake up, 10g BCAA, 1 coffee
8.30am brisk 30min dog walk in hilly area
9.30am 1 coffee
10.30am protein shake - 60g Protein, 10g BCAA (made another to sip through training)
11.20am hit new OHP 81.5kg x3
no carbs, no food, feel great - weird huh. i used to, before training, have a meal and a protein shake with 50g Prtein and 50g dextrose, and sipped another through training
OHP 6x3 65/70/75/60/70/81.5kg
incline press 6x3 60/65/70/75/80/85kg, 90kg x1
1 hand Viking press, worked up to 40kg x5
HOLY SHIT U GUYZ, IT WORKS FOR SQUATS TOO!
7x5 back squat 150kg - done fairly quickly as well, im fucking sold on this now. Before, i would eat at least 1000cals before a session and sip a whey and dextrose shake throughout, apparently i dint need to do this. no wonder my waist is nearly 46"
back squat 160kg 7x5, OHP up to 82.5kg, tough but doable
disaster! seriously strained left hamstring - for no apparent reason either. i was on my 8th set of 10x3 170kg back squat, went down for the first rep, and felt three clicks up near my glute/ham tie in. now any pushing down motion with that leg (i.e walking up stairs) hurts. i dont know why this happened because all sets from the first warm up felt great and i was breezing through 170kgs. nothing else hurts or feels tight, so i dont think it will be that serious.
also dips +10kg 5x5, 15kg 5x3, 20kg 5x3
Wednesday- weighted dips and BBrows
Today (Saturday) Bench 100kg 10x3, dips 20kg 3x3, BBrow 5x10 90kgs, shrugs 3x10 140kg,
1hand BB snatch 5x5 20-30kg,
Sumo deadlfits, up to 180kg x2, have been gently exercising the hamstring, and its getting better, no squats till next week though
Wednesday- weighted dips and BBrows
Today (Saturday) Bench 100kg 10x3, dips 20kg 3x3, BBrow 5x10 90kgs, shrugs 3x10 140kg,
1hand BB snatch 5x5 20-30kg,
Sumo deadlfits, up to 180kg x2, have been gently exercising the hamstring, and its getting better, no squats till next week though
Smolov Jr Bench and BBrows
Day 1 6x6, Bench 85kg/ BBrows 90kgs, easy
some 1hand BB snatches
Day 2 7x5: Bench 90kg, BBrow 95kg
lots of hamstring work, leg curls (horribly weak on these) and goodmornings,
1 Hand BBsnatches - worked up to 40kg for a fairly easy max, couldnt get the bit of 50kg
Hope you get your hamstring healed up soon. Are you still doing the intermittent fasting thing?
[quote]caveman101 wrote:
for a moment there, i thought a hot woman posted in my blog. screw you david.
[/quote]
The lulz, hope that hamString heals up. You need to get back to squatting!
Has your peri-workout nutrition completely disappeared since starting the Intermittent Fasting?
I’m of the mindset to try something before dismissing it, but I’m hesitant to give up my Surge Workout Fuel before and during heavy training.