Your workouts are looking fun, though I have to admit I have no idea what half the exercises you did last time are.
@Samoth: Haha yeah I was baffled the first time I heard of them too!
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All right brothers, been real busy so haven’t updated here, but have been working out so prepare for teh updatez nao!
Friday 23rd March
AM:
Weighted Pullups:
5kg x 5 / 5kg x 5 / 5kg x 6 / 5kg x 5
Nice ‘n’ easy.
Jerk lockout stand-ups:
60kg x 5
70kg x 3
80kg x 2
90kg x 1
95kg x 1
100kg x 1
105kg x 1
These were pretty fun. Basically get in to the top half of a squat jerk with the bar locked out resting on pins and then just stand up. The idea is to get my shoulders used to much heavier weight than I can currently press or get overhead otherwise.
Strict press:
60kg x 3
The top half felt light as a feather! Decided to try something similar for the bottom half.
Press bottom position iso hold:
80kg x 5s
90kg x 5s
100kg x 5s x 2
Felt proper heavy, tried pushing it (obvi) but it wouldn’t budge lol.
Strict press retest:
60kg x 1
Felt real heavy haha experiment fail. I guess I overdid it on the iso holds - they were much harder than the overhead holds.
Notes:
Interesting session. The lockout stand-ups made the top half of my strict press feel like it was floating up! Good to know?
Pullups have been sucking for a while so I am kind of “rehabbing” them. They feel better.
PM:
Squats:
20 air squats
60kg x 10
100kg x 5
120kg x 3
140kg x 5 - 1rep PR shoulda got more but didn’t eat enough today. Still a PR though
Notes:
Ended it there pretty much - was training two kids so didn’t have time for me. Also got a girl round so wasn’t entirely focused…
Video:
Today
AM:
Warmups
Weighted Pullups:
10kg x 5
10kg x 5
15kg x 5
Felt good.
Overhead squat practice:
20kg x 5
30kg x 10
40kg x 10 - PR
50kg x 9 - PR bar tipped forward at the end otherwise I would have had 10 easy
Feeling SO much better!!! Shoulders ached on first two sets but felt great by the end.
Notes:
Pullups and OHS felt pretty great. Really enjoying my pullup experiment of always adding at least 10kg (in other words, no bodyweight only pullups).
Video:
PM:
Bench:
20kg x 15
60kg x 5 - v explosive
80kg x 3
90kg x 2
100kg x 1
110kg x 1
115kg x 4 - 5kg PR probably had another rep but didn’t want to grind
Felt great!
Incline bench:
60kg x 10
70kg x 10
Felt pretty solid
Ring Dips:
20kg x 10
Felt strong but my left shoulder wasn’t feeling ideal so cut it short.
Iron Cross Partials:
3
3
Notes:
Felt pretty strong and explosive today. The sun is out so I can top up my D3. Feelsgoodman.jpg
Video:
That’s a mighty fine looking bench pruss PR you just hit. Daddy like
[quote]ashylarryku wrote:
That’s a mighty fine looking bench pruss PR you just hit. Daddy like[/quote]
+1
Awesome bench.
Aw shucks you guys <3
Definitely an awesome bench… even looked like you had 1-2 more in there. I’ve got a lot of work to do!
Bench is flying along, very jelly over here breh.
Hang Power snatches also looking decent enough too, not bad at all!
@Jake, cheers dude. Definitely only had maybe one left in me though… My strength tapers of RAPIDLY on high percentage sets. It’s pretty annoying because whenever I look at videos I think the same thing - that I had more. But at the time I know where I’m at. Or do I? lol
@Phlegms, appreciate it brother especially as your Oly lifts are teh sessi.
Workout:
Not much in the way of warmups
Rack pulls:
20kg x 5
60kg x 5
100kg x 4
120kg x 3
140kg x 2
160kg x 1 - double overhand PR
180kg x 2 - mixed grip. Felt solid.
180kg x 2 - felt good
These went up pretty explosively and felt pretty light. Slowly getting my body used to heavier weight again.
Front squats:
60kg x 5
100kg x 5
110kg x 7 - Rep PR
Man front squats just always feel hard. Even though 110 is some way off my max even the first rep felt tough. Quads were on fire.
Notes:
A short session because I was coaching my brother which took up a bit of time - but which was awesome so I didn’t mind. Rack pulls felt easy and I’ll take the small PR on front squats. Need to get in an extra conditioning session at some point this week to make up for missing it today.
Video:
I miss rack pulls. No way I’d have enough weight in my home gym though… you’ve got a decent little set-up there man. High-rep fronties are horrible, way to stick it out for the rep PR.
Solid gains being made, will have to start chasing you on most of your PRs. Thanks for the motivation!
WTF!
How come your front squat is so beastly? Good job man.
This log is full of win 
Awsome lifting Jab1 and good luck reaching GOD mode.
@Jake, cheers dude. I don’t really have enough weight either but I will be buying moar soon. I’m thinking next will be two more lovely blue bumperz!
@Phlegms, appreciate it bro, and glad I can motivate you! You can chase me on these lifts and I’ll chase your sessi Oly lifts - deal?
@Samoth, aw shucks man. It’s not beastly yet but I’m working on it!
@Florelius, thanks a lot man. And thanks for stopping by!
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Workout:
Deadhang Pullups:
10kg x 5
10kg x 5
15kg x 5
20kg x 3
20kg x 3
20kg x 3
Form is feeling much more satisfying despite me shifting far less weight.
Bodyweight ring rows:
10
12
Very strict. Really felt these in my rear delts today.
Barbell curls:
20kg x 10 - strict
30kg x 5 - strict
40kg x 5 - strict
50kg x 1 - some English
60kg x 1 - 7.5kg PR with some English
Just tried 60 because I felt like it. Went up okay but not too pretty.
Notes:
Another short session because I was pushed for time but it was pretty good and keeping my form really strict for the most part meant I hit my back pretty nicely.
Also I had my first protein shake in about 9 months after today’s workout! I am trying out a bunch of different flavour samples to see what I like because I’ve never bought flavoured stuff before. Had vanilla today and it was pretty good I gotta say.
I got some samples for my mum too (I’ve been training her) and also got her a little pink mixer bottle lol.
Workout:
Warmups: a bunch of dislocates and shoulder mobility stuff. Felt good.
Strict press:
20kg x 5
30kg x 4
40kg x 3
50kg x 2
60kg x 1
65kg x 1
70kg x 2 / 70kg x 2 / 70kg x 2 - volume PR and felt pretty good
Form is coming along slowly but surely. These felt nice.
Snatch lockout stand-ups:
5s @ 60kg
5s @ 60kg
So these are those things I’ve been experimenting with where you lock out your arms with the weight resting on the pins on the highest setting and then stand up and just hold the weight isometrically. My cage isn’t really wide enough for my snatch grip and I kept catching my fingers on the hooks. Didn’t do more in case I took a finger off and instead switched to:
Jerk lockout stand-ups:
20s @ 60kg - 10s rest then
20s @ 60kg - longer rest then
28s @ 60kg
These felt great, especially as I wasn’t worried about my fingers lol.
Snatch practice
Bar x lots
Trying to find the groove for the second pull. It’s coming along but I don’t hit it every time.
Clean practice
Bar x a bit less than the snatch
My groove here is worse I think but since I can more easily muscle the bar up it’s hard to tell.
Chest supported rear flyes:
5kg x 10
10kg x 10
Stretchy thing (I don’t have bands) pull-aparts:
some
Notes:
A pretty good session. Fairly low volume but got in some good work. Shoulders feel GREAT, which, speaking as a man who has had consistent shoulder issues in the past is a damn fine feeling.
Video:
(Got some footage of the Jerk lockout stand-up so y’all can see what I’m on about if you’re curious.
Solid pressing! Great set up you have there, all it needs is an oly platform and a few more bumpers and you have the perfect set up in my eyes.
Thanks dude… Totally agree. Unfortunately I don’t have quite the space for a platform but I am definitely going to be getting more bumpers.
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AM:
Warmup: shoulder dislocates, swings, air squats
Overhead Squat:
20kg x 8
30kg x 8
40kg x 5
50kg x 3 - felt really good
60kg x 1 - PR doorbell rang in the middle of the set and threw me off
60kg x 2 - PR felt okay actually?
These are rapidly improving. Feels good man.
Hang power cleans:
60kg x 5
Just a bit of practice, felt easy.
Weighted Pullups:
10kg x 5
10kg x 5
10kg x 5
My experiment continues and I must say it’s going well so far.
Video:
Good stuff, hang power snatches are looking decent enough actually! Just need to work on your depth with the overhead squatting and you are well on your way to becoming a solid Oly lifter!
Haha thanks dude! Depth is a funny one, I think it’s just having the guts to go for it and really sink the squat. Will have to work on pausing in the whole next time.
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PM:
Warmup: air squats, shoulder mobility, bottom squat position holds
Squats:
8x60kg
4x100kg
3x120kg
1x130kg
1x140kg
3x150kg - 2rep PR!! Felt amazin’
Squats felt so good today. Even with a slightly unsteady unrack on 150kg the weight was shifting really well. So much better than last Friday too. Pretty big PR for me psychologically as well as physically.
Weighted Pullups:
10kg x 3
15kg x 3
20kg x 3
Bit more explosive. Pretty solid.
Notes:
Keep running short of time but I’m still hitting some good PRs and getting some good work in so I’m pleased. Conditioning has strongly lacked this week though, need to make up for that next week.
Oh yeah, my foam roller arrived this afternoon so I hit that pretty hard - might be why squats felt so good!
Video:
Nice squatting! Especially beltless!
Also: Hard foam rolling is literally more painful then anything you do in the gym… but gotta get it done… ha