Benanything's Training Log

Training Training Logs
585

##30/9/2016

before lunch, this took like 15 minutes
Squat
60kgs x1
100kgs x1
122kgs x1, used microplates
this took exactly 2 minutes.

Bench
30kgs x10
immediately followed by
50kgs x10
water break
80kgs x3

all reps were touch and go.

2 hours after lunch
Front Squat
20kgs x1
40kgs x1
60kgs x1
82kgs x1
100kgs x1

Giant Set
Barbell Row 40kgs for 10 reps
Kettlebell Swing 12kgs for 10 reps
Lateral Raises 5kgs for 10 reps

5 sets with 90sec rest between sets.

30 minutes rest

Snatch
worked with the empty bar a bit
shit ton of reps with 30kgs.

Snatch actually looking better than previously, apparently I’m more fluid and less tight now.

1 Like
586

##1/10/2016

morning, around 9am?
Squat
60kgs x1
100kgs x1
125kgs x1

Barbell Curls
10kgs x5x10

Bench
superset with
Barbell Row
20kgs x5
30kgs x5
40kgs x5
50kgs x3x5
whatever I benched, I rowed immediately after.

mid day, around 3-4pm?
Front Squats
60kgs x1
80kgs x1
100kgs x1
80kgs x1, did it again to get a feel of the form
107.5kgs x1, god damn ugly, elbows falling. lacking upper back strength. maybe I’m just fatigued from the rows?

Seated Machine Row
some for a few

night, 7pm-ish
Squats
60kgs x1
100ks x1
115kgs x1
126.5kgs x1

Superset
Lat Pull Down 120lbs down to 80lbs
Lateral Raises 7.5kgs
5 sets, 60 sec rest inbetween

Squats
60kgs x9
did it to check on form etc.
hips slightly lopsided, maybe fatigued or something.

First time going 3 session in a day or something like that. I don’t know. It was… Interesting.

587

##2/10/2016

Track
Ran 400m in 1min37secs
rested some, not exactly sure how much
Ran 200m in 47secs
bitched out, calves started cramping up.

11am-ish
Bench
superset with
Barbell Row
20kgs x5
40kgs x5
55kgs x5x5

Squat
60kgs x1
100kgs x1
120kgs x1
130kgs x1

3pm-ish

Barbell Curls
10kgs x5x10

Front Squats
20kgs x2
60kgs x1
80kgs x1
100kgs x0

still falling forward on the squats.

588

SSB will fix this for squats, not sure about front squats.

589

I was referring to falling forwards on the front squat. I’m guessing it’s a mixture of my lack of shoulder/wrist mobility and upper back strength.

590

##3/10/16

11am-ish
Squat
20kgs x1
60kgs x1
100kgs x1
125kgs x1

2pm-ish
Tracks
400m 2min10sec
400m 1min53sec

Front Squats
60kgs x1
80kgs x1
100kgs x1, looked hella ugly

Barbell Curls
12.5kgs x3x10

4pm-ish
Squats
20ksg x1
60kgs x1
100kgs x1
115kgs x1
130kgs x0

did a few reps of 60kgs front squat to try to get comfortable with the front rack position

6pm-ish
200kgs tyre 8 flips in 29.86secs

Push Press
20kgs x3
40kgs x3
50kgs x2
60kgs x1

Push Jerk
70kgs x1

Snatches
did a bunch and managed a 60kgs single.

591

##4/10/16

Squat
60kgs x1
100kgs x1
120kgs x1
130kgs x0.75, got it mostly up and fell forward, racking it so… It’s a no rep but eh… Mostly up at least.

Finished this in 5minutes and went home. Hella tried, apparently, fucking can get really tiring.

592

##5/10/16

slept at 9am cause I was up doing… the deed. went to training at 5/6pm-ish

Log Press
messed around a little, worked up to a 70kgs single

Cleans
this was fucking awesome
haven’t done cleans in quite a long time, 3 months at the minimum.
worked on technique a bit and then decided to just keep adding weight cause it felt easy.
90kgs x1
100kgs, attempted a few times but failed. failed all at the front squatting it up part. gotta work on front squats more.

for the record, my previous best clean was probably 90kgs and horrible looking. Maybe, the snatches did get me more explosive and the 2 months off just rejuvenated my CNS or whatever.Gonna work more on front squats and totally nail it.

Squats
60kgs x1
100kgs x1
120kgs x1

1 Like
593

##7/10/16

11am-ish
Paused Bench
superset with
Barbell Row
20kgs x5
40kgs x5
60kgs x5x6
60kgs bench 14+4+1, touch and go
60kgs rows x6

230pm-ish
Front Squat
20kgs x4
40kgs x1
60kgs x1
80kgs x3x1
90kgs x2x1

Push Jerk
did some just to get a feel and work on form, only went up to 60kgs. Wrist still not good enough for the jerks.

5pm-ish
Cleans
did some reps
got 80kgs for a few singles
got 90kgs for 2 singles

8pm-ish
Snatch
failed 60kgs a few times and got it.
failed 70kgs like 4-5 times and got it.

Front Squat
60kgs x1
80kgs x1
100kgs x1

594

##10/10/16

Paused Bench
20kg x5
40kgs x5
60kgs x3
80kgs x2x1

30 minutes later

Tyre Flip
200kgs x10
followed by
Box Jump
slighly over knee height x10

I guess that counts as conditioning, was hella wasted after that.

one hour later

Cleans
bar for some
50kgs x1
80kgs x2x1
100kgs x1
##PR PR PR

was so hella excited to get it. It wasn’t pretty but I got it.

Snatch
did a few reps at 50kgs and worked up to 70kgs for a single, got it on the first attempt but it was really ugly and I might’ve tweaked my forearm a lil

Front Squat
60kgs x1
80kgs x1
100kgs x0

3 Likes
595

##12/10/16

Farmer’s Walk
40kgs x15m back and forth
50kgs x15m back and forth
60kgs x4x15m back and forth
short rest, conditioning type work
70kgs x15m one way
80kgs x15m one way
90kgs x15m one way
100kgs x15m one way, used chalk

Clean and Jerk
technique work and stuff
only worked up to 80kgs for a few singles, jerk still very sketchy

1 Like
596

##17/10/16

1135am
Front Squats
20kgs x1
40kgs x1
60kgs x1
80kgs x1
90kgs x1

Front Squat Walk Out
120kgs x15secs hold
160kgs x10secs hold

Paused Bench
50kgs x5
80kgs x2

250pm
Squats
60kgs x1
80kgs x1
100kgs x1
120kgs x1
130kgs x1

Barbell Curls
15kgs x5x10

530pm
Farmer’s Walk
70kgs x15m one way
Log Press
70kgs x1

720pm
Front Squat
60kgs x1
80kgs x1

830pm
Clean and Jerk
50kgs x1
80kgs x1
Clean
100kgs x1
80kgs x1
Clean and Jerk
80kgs x1

Run
800m
2min, first 400m
total 4min18secs

597

##18/10/16

Squat
20kgs x1
60kgs x1
100kgs x1
120kgs x1
130kgs x1

Press
15kgs x5
35kgs x5
45kgs x5
55kgs x3

Run
3 rounds, own time own target
rest
2 rounds, own time own target even slower

Front Squat
60kgs x1
80kgs x1
90kgs x1

1 Like
598

##19/10/16

340pm
Farmer’s Walk
50kgs x15m back and forth
70kgs x15m back and forth
90kgs x15m back and forth

way more time later, around 5-ish till 9
practiced Clean and Jerk
still having issues with the jerk, huehue

Run
3 rounds OTOT.

Tons of pain today. Shins were literally dying after the farmers, must be the run from yesterday. Wrist slightly bugging me. Traps are sore. Elbows hurt a lil but they’re alright now.

1 Like
599

##20/10/16

1230
Squats
80kgs x1
100kgs x1
120kgs x1
132.5kgs x1
Might’ve slightly gotten off balance at the 132.5 but I’ll still count it, what the heck.

745pm
Front Squat
60
80
100
Press
30kgs x3
40kgs x3
50kgs x3
60kgs x1

Clean Pull
60kgs x3
100kgs x1, it’s unbelievably hard especially considering the fact that I can clean 100kgs
Deadlifts
100kgs x1
120kgs x1
130kgs x1
140kgs x1

Run
2+1 rounds OTOT.

Well fuck, the clean and jerks must’ve fucked up my wrist. Wrist slightly hurting so that’s a pain in the ass.

1 Like
600

##21/10/16

Practiced the Clean and Jerk a lil before my wrist start hurting . Switched over to Cleans and Power Cleans. Did some Power Snatches followed by some light Snatches.

Squats
60kgs x1
100kgs x1
120kgs x1

the 120 was a struggled so I’m sure that’s an indicator of how burnt out I am.

1 Like
601

##24/10/2016

Today was pretty crazy.

Tyre Flips
200kgs x50

Yoke
180kgs x15x15m

Farmer’s Walk
70kgs per hand x6-8?x15m

Grip literally died after this and having a massive forearm pump as I’m typing this. Funny enough, it was the tyres/yoke that messed up my grip strength, somehow.

Was originally supposed do 15 sets of farmers but thats a no go.

Wanted to run but it was raining.

Deadlift
60kgs x5x3
Worked on explosiveness

Squat
60kgs x1
80kgs x1
100kgs x1
120kgs x1
130kgs x1

some time later at home

100 Push Ups Program
W3D1, last set incomplete, ugly 16/20+

People keep making fun of me for having small arms haha. Granted, I don’t train arms directly much but I would attribute it to…

having higher bodyfat hence the lack of definition

my big forearms. They’re pretty big relative to my arms if you ask me.

eh, bigger biceps = harder to get into front squat rack position = more mobility work needed

maybe I’m just whining haha

602

Arms take time to grow if you’re not hitting them directly.

603

So… If I keep this up for another 10 years or so, they’ll be HYOOOGUE? hahahaha

Woke up today and forearms be freaking on fire. Think I’ll just run later on and push ups in the night.

1 Like
604

##26/10/16

Snatch
did a bunch of reps, top single at 65kgs, missed out 70kgs barely.

Cleans
tried cleaning a bit but wrist just wasn’t having it, hands kept flying off.

Run
2 times around the track, OTOT.
2 times of sprints 70-110m then walk the rest of the track.

1 Like