Achieving God Mode

Training Training Logs
81

All right let’s try this again!

@Phlegms, thanks brah. I have some clean vids so I’ll definitely get them up for you take to take a look at - would love any advice you can give!

@Jake, thanks man. Weighted ring dips are the shiznit but SO much harder than regular. I could probably do 50kg+ for the same reps on bars. And I have no doubt that once you lock down your technique your bench will fly up… It took me over a year for it to “click” and you seem much less retarded than me haha.

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[b]Tuesday 10th March 2012[/b]

AM
Warmups: dislocates, swings etc.

Snatch:
20kg x 3 - felt good
20kg x 3
30kg x 3
40kg x 3
40kg x 3 - straps
40kg x 3 - straps
Timing is improving. Will keep the weight v. light for a few to work on it in these sessions.

Press:
20kg x 5
40kg x 3
50kg x 2
60kg x 1
70kg x 1 - bleh

Push Press:
70kg x 5
70kg x 5
First set was VERY solid. Second I had some balance issues.

Notes:
Good session. I seem to handle mornings fine if I go to be early enough.

PM
Warmups: not much, just some air squats

Rack pulls:
60kg x 10
100kg x 3
120kg x 3
140kg x 3
160kg x 2+F - was using double overhand. Couldn’t get the third past my knees before my grip went
160kg x 10 - super easy, had at least 20 in me
Felt very explosive today. On the top set I set my grip too narrow and my thumbs were getting torn up on my trackies. Hurt like fuck.

Front squats:
60kg x 5
80kg x 3
100kg x 10 - PR not sure by how many reps but I know I’ve never done 10 before
Probably haven’t done a 10 rep front squat ever. This sucked!

MetCon: 1 round as fast as possible of:
25 burpees
25 20kg kettlebell swings
Time: 3.38
Good lord I suck so much at burpees. I spent about 30 seconds max on the swings, the rest was me hating life while trying to do burpees.

Notes:
Pretty solid session. I was VERY pushed for time so kept my rest between sets to 30 seconds - didn’t seem to affect my work capacity too much but I was huffing and puffing and my heart was racing.

Video:

82

509×702 65.9 KB

@fr0 - haha excellent, glad to hear you’re in! Man I’ve been dreaming about a 3 plate bench for so long now. Although for me, 3 plates is 308lbs so I’ll have to bench even more to make sure our race is even! :stuck_out_tongue: Thanks for the tips as well, I’ll think about them next session. I use wraps when I need to but most of the time my wrists seem okay lately…

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today

AM
Warmups: dislocates (lots!)

Speed Bench:
20kg x 15
40kg x 5
60kg x 3 - fuarrr suddenly I felt good after this set
60kg x 3
60kg x 3
60kg x 3
60kg x 3 - felt AMAZIN’ so shut it down
These felt great. Only problem is the bar tends to lift me off the bench so keeping my upper back tight was a challenge.

Plyo-pushups:
3
3
3
Feelin’ good. Amazing how much tougher these feel than the bench sets.

Notes:
Went in to this session feeling like death - those 2 pints last night did me in! I had a completely shit night’s “sleep” and woke up feeling underecovered and achey. But I thought I’d hit it anyway, and as soon as I started those explosive top sets I felt amazing. This explosive stuff is the SHIT for waking you up and making you feel good!

PM
Warmups: dislocates etc.

Weighted pullups:
10kg x 3
10kg x 3
20kg x 1
30kg x 2
20kg x 4
10kg x 8
Doing these very strict from a dead hang with full range of motion and trying to avoid any grinding. Very tough - much tougher than how I used to do them and so obvi the weight is down a LOT.

Back lever - flat tuck
2s
Despite my claims to the contrary on Monday I quickly realised that I am not nearly strong enough to do this yet. Gonna hit the tuck variation for a good 8 weeks or so instead.

Back lever - tuck
10s
10s
10s - started getting it here
10s
10s
10s
I was counting in my head so some sets were shorter than 10 but most were a bit longer. Anyway I definitely got my total of 60 seconds in. These crushed my forearms, elbows, back, abs, everything. But I’m glad to do these properly with decent sets instead of my crappy attempt at the flat tuck.

A1. pinwheel curl: 5kg x 8
A2. hammer curl: 5kg x 8
Just getting the pumpzor going

Strict + slow barbell curl:
20kg x 10
30kg x 8
30kg x 8
30kg x 8
Felt much kinder on my forearms as the sets progressed. Need to power through this and get these sets done because it helps my elbows massively.

Notes:
A pretty gruelling day - I’m absolutely knackered from having a late and terrible night last night, but I got through it and did everything I planned on doing - and have eaten plenty which should help. Hopefully tomorrow feels better!

83

PRs everywhere all the time. Great job.

I also think the fact that you did 10 front squats is incredible no matter what weight you used.

Must be that there clean grip. Unfortunately that ain’t happening for me.

84

PRs everywhere, except today haha.

tell me about it on the FS though, god high reps on front squats sucks. Dunno how Phlegms manages his widowmakers with them. But y u no use clean grip? Clean grip is best grip!

85

Right so as of the start of this week I am on a new training schedule - for the past month or two I’ve been doing 7 sessions a week and handling it fine, so I thought why not up it to ten? The schedule looks like this:

Monday
AM: Cleans (emphasis), OHS, Rings
PM: Bench, Burpees

Tuesday
AM: Snatch, Push Press
PM: Deadlift, Front Squat (emphasis)

Wednesday
AM: DE Bench
PM: Weighted Pullups, Rings

Thursday
AM: Cleans
PM: Press, Push Press (emphasis), Handstand Pushup

Friday
AM: Weighted Pullups, OHS (emphasis), Rings
PM: Squats, Burpees

And then the weekend is for REST. Am I insane? Probably. My three ring sessions I am following a back lever progression from Coach Sommer’s book “Building The Gymnastic Body”. The Oly lifts are primarily technique oriented, not heavy at this point. Afternoons are for lifting heavy shit. Abs are added when I remember. Burpees are twice a week because I SUCK at them. MetCons otherwise added when I feel masochistic.

And I also had a think about my goals for this year (I’ll also put these in the OP which has my starting maxes for comparison).

Year End Goals
Bench: 150kg / 330lbs
Squat: 190kg / 418lbs
Dead: 230kg / 506lbs
Press: 85kg / 187lbs
Push Press: 110kg / 244lbs
OHS: 100kg / 220lbs
Front Squat: 150kg / 330lbs
Dead Hang Pullups: 50kg x 3, 60kg x 1, bw x 30
Clean: 120kg / 264lbs
Snatch: 90kg / 198lbs
1 mile run: 5:45
2 minutes of burpees: 50 reps

86

Because my wrist aren’t even close to flexible enough. Phlegms is obviously cheating (roids?) haha.

10 sessions a week sound like fun. I’m looking forward to seeing how that works out for you.

87

My wrists/forearms weren’t flexible enough in January… But it’s worth the pain when you finally get a good front rack position.

Phlegms is definitely cheating - dem Irish potatoes.

88

How did you work up to a proper position?

89

Honestly I just forced it and then stretched a lot. With some weight on the bar it can hold your hands in place and it’s like a super painful stretch. Then during the day I would randomly lean on tables with my fingers pointing towards me to stretch the forearms at more (if that makes sense?). It took a week or two to stop hurting as much.

90

I tend not to take risks with my wrists. even if theyre feeling good, I know that it only takes one imperfect rep to mess something up. better safe than sorry.

nice FS, ffs

91

Yeah I’m not recommending this, but it’s how I did it. I didn’t feel like I was taking risks at the time but I’ll readily admit that it sounds stupid.

92

[quote]Jab1 wrote:
PRs everywhere, except today haha.

tell me about it on the FS though, god high reps on front squats sucks. Dunno how Phlegms manages his widowmakers with them. But y u no use clean grip? Clean grip is best grip![/quote]

Widowmakers maketh the man, although I find them easier on front squats than on backsquats. Can be very uncomfortable around rep 10-15 though…

And like Jab says, working up to a clean grip on front squats will take a while but it’s worth it. I seem to be naturally flexible in that I could hit a clean grip my first time trying it, but for most people it definitely seems to be a case of just slowly getting used to the position.

93

So many posts. For. One. Day.

  1. Jelly of the action the bar got on those “speed rack pulls”
  2. Nice front squats.
  3. Wish I had lecturers as inspiring as the guy from that picture
  4. You have pretty good overall strength and some solid goals… I’ll definitely be competing with you on some of those! (the bench could be a struggle…)
94

Nice log you have here Jab1.

Good to see someone else that trains AM and PM on some days. On days when you do train twice is there anything you do to make sure you recover from AM, and ready for PM? For example to you eat alot more? Do you have a nap during the day?

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95

942×688 64.3 KB

@Phlegms you are more of a man than I in that regard. Widowmaker front squats terrify me. Guess I better do them at some point because of that very reason!

@Jake, seems I had a busy day yesterday!

  1. Girls have never complained that I lack lock-out strength, nomsayin???
  2. Thanks
  3. Carl Sagan was an awesome man. Also continuously stoned.
  4. plz compete, I have rediscovered my love for competition lately!

@BirdBrah, thanks dude. Well I’m now training twice Monday - Friday. I make sure I get an early night where possible, I stretch and foam roll before bed and I eat a shit-load in general because I am trying to gain weight. I don’t have time to nap during the day unfortunately but probably would if I could - I used to at uni.

The main thing though IMO is how I train; I avoid failure for the most part. I don’t get the chance between sessions to do recovery work so this is pretty important - all my recovery work happens at night.

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AM
Warmups: dislocates, air squats

Hang high pulls: bar x some

Hang squat cleans:
20kg x 10
40kg x 5

Squat clean:
60kg x 3 - nice!
60kg x 3
60kg x 3
Have not done a full clean in a very long time. Surprised to find that these felt pretty decent! Got the quads burning but my form in the start position seemed solid, back angle was consistent and timing of the second pull seemed to go okay!

Notes:
Really enjoyed this session.

Video: phlegms this one’s for you baby!

[b]PM[/b]
Warmups: dislocates, mini weight swings

Strict Press:
20kg x 5
30kg x 4
40kg x 3
50kg x 2
60kg x 1
70kg x 1
These never feel any easier. Bleh.

Push Press:
70kg x 6 - felt awesome
70kg x 6 - pretty good but a bit wobbly
70kg x 6 - Volume PR added straps for this set, felt almost as good as first set
These felt ace today.

A1: Handstand Pushups on bumper plates: 7 (2rep PR) / 5
A2: Reverse flyes on rings: 5 / 5
Nice little cluster set to finish. Handstand pushups are already feeling stronger again.

Bodyweight: 86.2kg - 1.4kg PR!
Allovasudden my weight plateau is broken, woo!

Notes:
Pretty good session. Very tired, but I got home early so was able to take slightly longer rests between sets than I normally would which was LOVELY. Push press felt amazin’. Also my bodyweight finally seems to be going up again - I attribute this to adding a bit of creatine back in to my diet starting this week. Haven’t used creatine in over a year!

Video:

96

PR’in all ova da place heah

97

Sessi looking squat cleans! Theres a few little tweaks you could make, try getting over the bar a little more as you pull up and focus on really trying to finish the first pull before you start the second pull. Still, these are very minor issues. Solid lifting!

98

Thanks dude, glad to know they look okay - they felt really good. Just to clarify - by getting over the more more you mean my shoulders coming more forwards right? And what do you mean by finishing the first pull - I don’t know what the finish position looks like. suchanoob.

99

Nice push-presses bro. You have inspired me to consider adding those into my shoulder day, along with handstand push-ups.

Is that your own home gym? Do you have a set of dumbells aswell? I ask as I am in the process of setting up my own home gym.

Would be interested to see what your typical days diet is like?

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100

Yeah my own gym at home. No dumbbells really, I have a shitty spinlock set but they’re so awful they’re practically unusable. Don’t feel the need for them anyway.

Typically I eat 3 very large (1,000 calorie ) meals a day and at one or two of them will have desert. When I’m at home I snack on dark chocolate throughout the day. During the week I’ll have some BCAAs or a protein shake before my AM workout and then a recovery shake after. I have a meal before and after my afternoon workouts and the last meal is normally the largest.

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[b]AM[/b]
Warmups: at least 50 dislocates, light weight swings and a whole load of paused air squats

Weighted pullups:
10kg x 5
15kg x 5
20kg x 3 - regular overhand
20kg x 3 - wide OH on the square top bar of my cage
20kg x 3 - regular underhand
20kg x 3 - regular overhand
Played around a bit and had some fun.

Overhead Squat:
20kg x 10
30kg x 8
40kg x 4 - started pausing the reps more
50kg x 10 - 1rep PR and Depth PR most of these were paused
Starting to get better depth on these with slightly heavier weights. I forgot how much time pausing the reps would add to the set so my shoulders started finding it pretty tough on the last two reps with 50kg!

Back lever - tuck:
10s
10s
10s
10s
10s
10s - my best set yet so I guess Form PR lol
These feel better than they did on Wednesday. Pleasantly surprised! Most of these were also slightly longer than 10s.

Notes:
Really enjoyed this session. Blasted some NIN out loud, had some fun but also got some really good work in.

Video: