So yeah, your squats look way sexier then mine (even though we have the same shoez). Nice work.
[quote]Jab1 wrote:
@jacob, thanks for stopping in dude. I’ve been self-coaching, but also been seeking advice online from wherever I can get it.
[/quote]
Awesome. This gives me a lot of faith that i can learn the techniques well enough to clean&jerk 80kg ( my goal for the year)
FUCK my post disappeared. Let’s try again.
@Phlegms and Jake, thanks guys!
@Jacob, a solid goal and definitely achievable, keep working at it and you’ll get there!
==============================================================
This weekend I went up to London for a mate’s birthday. I haven’t seen these guys in ages and they said that they thought I’d double in size. The girls keept asking to feel my arms. feelsgoodman.jpg. Anyway they’re all crazy drama luvvies like me so it was a lot of fun but I had practically no sleep.
==============================================================
AM
Warmup: 20 air squats
Squat Clean:
20kg x 5
40kg x 3
60kg x fail - the weight pinged up REALLY high and I squatted too quick. As I caught it, it threw me backwards, knocking me over. Decided squat cleans weren’t doing it for me today!
Wish I’d got that fail on camera. Must have looked ridiculous. Also it’s a good job I’m not a fatty - the bar was only an inch or so above my supine self.
Power Clean:
70kg x 11 - PR cluster reps
These felt really good. I felt like I could have kept going and going, but this was a pretty big PR anyway so I cut it while I felt great.
Back Lever - Tuck
10s
10s
10s
10s
10s
10s
For the first time I actually felt in real control of these. Awesome. Progress is pleasing.
Notes:
Had no motivation for this session - had very little sleep over the weekend and don’t feel rested. But once I ditched the squat cleans and went for the power variation I started feeling good and got in to it. That PR is actually pretty big for me, so I’m pleased.
[quote]Jab1 wrote:
FUCK my post disappeared. Let’s try again.
@Phlegms and Jake, thanks guys!
@Jacob, a solid goal and definitely achievable, keep working at it and you’ll get there!
==============================================================
This weekend I went up to London for a mate’s birthday. I haven’t seen these guys in ages and they said that they thought I’d double in size. The girls keept asking to feel my arms. feelsgoodman.jpg. Anyway they’re all crazy drama luvvies like me so it was a lot of fun but I had practically no sleep.
==============================================================
AM
Warmup: 20 air squats
Squat Clean:
20kg x 5
40kg x 3
60kg x fail - the weight pinged up REALLY high and I squatted too quick. As I caught it, it threw me backwards, knocking me over. Decided squat cleans weren’t doing it for me today!
Wish I’d got that fail on camera. Must have looked ridiculous. Also it’s a good job I’m not a fatty - the bar was only an inch or so above my supine self.
Power Clean:
70kg x 11 - PR cluster reps
These felt really good. I felt like I could have kept going and going, but this was a pretty big PR anyway so I cut it while I felt great.
Back Lever - Tuck
10s
10s
10s
10s
10s
10s
For the first time I actually felt in real control of these. Awesome. Progress is pleasing.
Notes:
Had no motivation for this session - had very little sleep over the weekend and don’t feel rested. But once I ditched the squat cleans and went for the power variation I started feeling good and got in to it. That PR is actually pretty big for me, so I’m pleased. [/quote]
I have hit myself in the chin push pressing too many times to laugh.
@Bambi, I do that ALL the time. But I bet you still laughed!
========================================================
PM - Bench
Warmups: 10 band dislocates, 20 bar dislocates, various light weight swings
Bench:
20kg x 15
60kg x 5
80kg x 3
90kg x 2
100kg x 1
110kg x 1
120kg x 1 x 10 - Volume PR phew!
10 singles with over 92% of my max - pleased! Last rep was hard, but all the others seemed pretty smooth. Used wrist straps from set 7. Averaged about a rep a minute, so roughly 10 mins for the lot.
Incline Bench:
70kg x 13 - 3rep PR
70kg x 10
70kg x 10
Dat pump. These feel so solid crew and tasty.
MetCon: perform the following as fast as possible:
20 burpees
50 pushups
Time: 3:40
Really a chest finisher while also getting in the burpee work that I need to do. Did the pushups in two sets of 25 and the burpeez in 10/5/5. Felt pretty solid. Could definitely do this in sub 3mins with a bit better conditioning.
Notes:
Despite feeling very tired today I got a lot of good work in. Very pleased. Gonna see if I can go heavy volume like this all week, should be fun.
Video:
Easy benching today. Strong 4realz.
Great bench pressing, I’m not sure how I’ve managed to match your push press considering you just hit 10 easy singles 15kg above my bench PR! (I’m hoping I can bench more like 110kg now… but the point remains!)
ez peezy bench fo sheezy
Bench looked too easy, should of put more weight on bro…
Aw shit you guys, the video lies I tell you - it felt tough as balls!
now i know you’re lying. my balls are pretty soft.
no homo ofc
@fr0, IDK my balls are reasonably firm. Slightly homo.
AM
Warmups: 10 band dislocates, 20 bar dislocates
Hang Power Snatch:
20kg x 5
40kg x 3
42.5kg x 3 / 42.5kg x 3 / 42.5kg x 3 - up 2.5kg from last week PR I guess?
Really feeling the lats engage in the scoop on the last two sets.
Strict Press:
40kg x 3
50kg x 2
60kg x 1
70kg x 1 - with a little involuntary push
Felt solid.
Push Press:
80kg x 1 - nope.jpg
Left elbow was flaring up - I have a lot more workouts to get through so decided to cut it short.
Notes:
Well I knew it might happen but the tendinitis in my left arm is rearing its ugly head. I only started feeling it on the heavy sets but it was enough to know I shouldn’t push it. A bit annoyed as the weights felt good, but staying healthy is key.
PM
Warmups: 20 air squats
Front Squat:
60kg x 5
80kg x 3
100kg x 2
110kg x 1
120kg x 1
130kg x 1 - felt super easy
140kg x 1 - 5kg PR! Not even that hard!
130kg x 2 - 1rep PR
Fuaaarrrr at last I have a three plate front squat. SO so happy, and I reckon I had 142.5 in me as well but decided to see if I could double 130 instead. Mirin’. Yes I’m mirin’ myself.
RDLs:
60kg x 10
60kg x 10
Super Strict Bent Over Rows:
60kg x 20
Dat upper back pump!
Natural GHR:
10 - negatives plus push-back up
Damn I clearly need to do these more. Dat hamstring pump/weakness.
Notes:
Boom tizzay, after a crappy morning this afternoon turned out awesome. Decided to avoid volume on FS at the last minute in favour of going heavy and I’m pleased I did. Also decided to switch out deadlift/rack pulls today - haven’t been enjoying them lately and really liked the change of pace.
Video:
actually my ball firmness depends on the ambient temperature… but I digress.
3pps FS are you a fucking magician??? (coming from the guy who could never keep 155 lb racked correctly)
Thank fuark I front squatted in the morning, other wise you would of had me… Solid PRs as usual though!
A.W.E.S.O.M.-O 5000 since you videoed it!
[quote]Jab1 wrote:
@fr0, IDK my balls are reasonably firm. Slightly homo.
AM
Warmups: 10 band dislocates, 20 bar dislocates
Hang Power Snatch:
20kg x 5
40kg x 3
42.5kg x 3 / 42.5kg x 3 / 42.5kg x 3 - up 2.5kg from last week PR I guess?
Really feeling the lats engage in the scoop on the last two sets.
Strict Press:
40kg x 3
50kg x 2
60kg x 1
70kg x 1 - with a little involuntary push
Felt solid.
Push Press:
80kg x 1 - nope.jpg
Left elbow was flaring up - I have a lot more workouts to get through so decided to cut it short.
Notes:
Well I knew it might happen but the tendinitis in my left arm is rearing its ugly head. I only started feeling it on the heavy sets but it was enough to know I shouldn’t push it. A bit annoyed as the weights felt good, but staying healthy is key.
PM
Warmups: 20 air squats
Front Squat:
60kg x 5
80kg x 3
100kg x 2
110kg x 1
120kg x 1
130kg x 1 - felt super easy
140kg x 1 - 5kg PR! Not even that hard!
130kg x 2 - 1rep PR
Fuaaarrrr at last I have a three plate front squat. SO so happy, and I reckon I had 142.5 in me as well but decided to see if I could double 130 instead. Mirin’. Yes I’m mirin’ myself.
RDLs:
60kg x 10
60kg x 10
Super Strict Bent Over Rows:
60kg x 20
Dat upper back pump!
Natural GHR:
10 - negatives plus push-back up
Damn I clearly need to do these more. Dat hamstring pump/weakness.
Notes:
Boom tizzay, after a crappy morning this afternoon turned out awesome. Decided to avoid volume on FS at the last minute in favour of going heavy and I’m pleased I did. Also decided to switch out deadlift/rack pulls today - haven’t been enjoying them lately and really liked the change of pace.
Video:
140kg Front Squat April 24th - YouTube [/quote]
Bloody well done on the front squat. I’ve got to start going heavier on them!
WTF is this every log putting up a 3pps front squat. I’m behind on the times. Great work, good depth/form as usual. I will definitely have to experiment with some front squatting since I’m off of smolov for awhile. Hoping 3pps wouldn’t take too long to get to, but I may be wrong.
I see you still talk to satan on a regular basis my man 
Keep up the awsessome 
Now those are some heavy ass front squats.
tweet
Massively feeling the luv you guys, thank you so much. <3
==========================================================
AM
Warmup: 20 band dislocates
Speed Bench:
20kg x 15
42.5kg x 5
62.5kg x 3 / 72.5kg x 2 / 82.5kg x 1
62.5kg x 3 / 72.5kg x 2 / 82.5kg x 1 - damn explosive!
62.5kg x 3 - last rep paused
First ramp was fine. Second ramp was dddddddDAMN and felt amazin’.
Plyo-pushups:
3
3
3
Nice.
Notes:
I really enjoy these Wednesday morning speed bench sessions, they always leave me feeling good and are psychologically easy to get in to.
PM
Warmups: 20 band dislocates, 20 bar dislocates, various light weight swings
Dead Hang Pullups:
BW x 5 - woo felt so light!
10kg x 3
20kg x 3
30kg x 1 x 5 - each rep felt pretty solid
BW x 15 - Form PR felt amazing!
BW x 10
So my experiment worked but didn’t work. It worked in that I now feel incredible light with no weight attached and this is easily the best my form has ever been (dat dere full rom and dead hang). BUT the focus on low reps/heavy weight means I fatigue pretty quickly on high reps. No sets were done to failure but I couldn’t have done loads more. Nevertheless, it all felt pretty great. “looking forward” to adding the volume back in lol.
Back Lever - tuck
10s
10s
10s
10s
10s
10s
These feel better every time. Love it.
A1. Strict barbell curls: 30kg x 10 / 25kg x 10 / 20kg x 10
A2. Drag curls: 30kg x 5 / 25kg x 5 / 20kg x 5
Got a nice pump going!
Notes:
Pretty good session. BW pullups felt like I was flying, truly incredible. Now I just need to get the reps back up there. My forearms were taking over quite a lot in the curls but I still managed to get a pretty great pump in my biceps. Added a tweak to the BB curls where I would lift my elbows up once I had “finished” the curl and the contraction was intense.
Video. Today’s video is not of me lifting, but a physique update. Got a biceps and lats pump going on but that’s it:
Yes, the lighting is pretty favourable. Sitting at a solid 85kg atm and I would guess about 15% - 17% bodyfat.