24/6/15
Farmer’s Walk 80kgs (40kgs per side x400m)
Squat 60kgs x5
Squat 100kgs x3
Squat 120kgs x2
Squat 140kgs x2x1
Bench 20kgs x5
Bench 40kgs x5
Bench 50kgs x5x10
My Thoughts, Reflections, Personal Feedback:
Nothing went wrong so that’s fine.
26/6/15
Squats 50kgs x5
Squat 70kgs x5
Squat 100kgs x3
Squat 120kgs x5x2
Incline Dumbbell Bench at Various Angles 22kgs x3x10
Seated Cable Row some random weight x5x10
My Thoughts, Reflections, Personal Feedback:
Squats felt easy, as if I barely did anything.
29/6/15
Deadlift 60kgs x3
Deadlift 80kgs x3
Deadlift 100kgs x3
Deadlift 120kgs x3
Deadlift 140kgs x3x1
My Thoughts, Reflections, Personal Feedback:
Completed my “workout” in 15 minutes or so cause it was a hella busy day. Oh and some idiot dropped a barbell on my phone so that just sucks ass big time.
30/6/15
Squat 60kgs x5
Squat 80kgs x3
Squat 100kgs x3
Squat 120kgs x3
Squat 130kgs x1
Squat 140kgs x1
Squat 150kgs x1 (failed, some “friend” distracted me halfway on the way up)
Paused Front Squat 60kgs x2
Paused Front Squat 80kgs x1
Paused Front Squat 100kgs x1
Paused Front Squat 110kgs x1 (failed)
Press 20kgs x5
Press 30kgs x5
Press 40kgs x5
Press 50kgs x3
Press 60kgs x1 (failed)
Leg Press x one set for fun
My Thoughts, Reflections, Personal Feedback:
Could’ve sworn I had that 150kgs squat. damn.
Well damn, I sure haven’t updated my training log in a while. Shit got all sorts of hectic. Went to the gym a few time for some light accessory type work (pause squats,etc) as part of my deload. Will be back in the gym and regularly updating 13th July.
13/7/15
Squat 20kgs x5
Squat 60kgs x5
Squat 75kgs x3
Squat 90kgs x3x8
Squat 97.5kgs x5
Squat 105kgs x2x2
Squat 112.5kgs x1
Paused Bench 20kgs x5
Paused Bench 40kgs x5
Paused Bench 60kgs x5
Did some deadlifts to work on form and technique
My Thoughts, Reflections, Personal Feedback:
Start of smolov cycle and all is going pretty good so far.
14/7/15
Paused Bench 20kgs x5
Paused Bench 40kgs x5
Paused Bench 62.5kgs x7x5
Did some deadlifts to work on form and technique
My Thoughts, Reflections, Personal Feedback:
Should’ve done 65kgs instead of 62.5kgs but I’m sure it won’t make much of a difference. Deadlifts looking slightly better I think?
That is looking MUCH better. Way more controlled. I’d say you’ve got five to 10 kg more in there, and that’s going to increase the more comfortable you get with sumo. Add in some box squats set just at parallel or a smidge above to help with the initial drive off the floor - those were the game changer for me with sumo. Go heavy doing them, around 85% of your max DL for triples, sit on the box holding your tightness for a second or two and focus on moving off the box by spreading your knees and pushing the floor apart.
[quote]MarkKO wrote:
That is looking MUCH better. Way more controlled. I’d say you’ve got five to 10 kg more in there, and that’s going to increase the more comfortable you get with sumo. Add in some box squats set just at parallel or a smidge above to help with the initial drive off the floor - those were the game changer for me with sumo. Go heavy doing them, around 85% of your max DL for triples, sit on the box holding your tightness for a second or two and focus on moving off the box by spreading your knees and pushing the floor apart. [/quote]
Here is where my new problem comes in, my hips flexors has been hurting like shit as of late, is there anyone I can do to fix it? Asked around my pals and all of them told me to stretch, anything that worked for you?
15/7/15
Squat 60kgs x5
Squat 75kgs x5
Squat 90kgs x3x8
Squat 97.5kgs x5
Squat 105kgs 2x2
Did some farmers.
My Thoughts, Reflections, Personal Feedback:
Squats felt light and speed was pretty decent throughout, doing volume still sucks though.
16/7/15
Paused Bench 20kgs x5
Paused Bench 40kgs x5
Paused Bench 57.5kgs x5
Paused Bench 67.5kgs x8x4
Did some technique work for the clean and jerk/snatch.
My Thoughts, Reflections, Personal Feedback:
Bench was pretty ok, not much grinders.
18/7/15
Squats 60kgs x5
Squats 75kgs x5
Squats 97.5kgs x4x5
Squats 105kgs x3
Squats 112.5kgs x2x2
Squats 125kgs x1
Paused Bench 20kgs x5
Paused Bench 40kgs x5
Paused Bench 60kgs x5
Paused Bench 72.5kgs x5x3
Went to grab some food
Paused Bench 20kgs x5
Paused Bench 45kgs x5
Paused Bench 60kgs x3
Paused Bench 72.5kgs x5x3
My Thoughts, Reflections, Personal Feedback:
I could get used to grabbing food between sets and shit.
20/7/15
Strongman club training (tires)
Squats 60kgs x5
Squats 80kgs x3
Squats 100kgs x2
Squats 120kgs x2
Paused Bench 20kgs x5
Paused Bench 40kgs x5
Paused Bench 65kgs x6x6
My Thoughts, Reflections, Personal Feedback:
Strongman training took a shit load out of me legs and the squats were hella slow.
[quote]Benanything wrote:
[quote]MarkKO wrote:
That is looking MUCH better. Way more controlled. I’d say you’ve got five to 10 kg more in there, and that’s going to increase the more comfortable you get with sumo. Add in some box squats set just at parallel or a smidge above to help with the initial drive off the floor - those were the game changer for me with sumo. Go heavy doing them, around 85% of your max DL for triples, sit on the box holding your tightness for a second or two and focus on moving off the box by spreading your knees and pushing the floor apart. [/quote]
Here is where my new problem comes in, my hips flexors has been hurting like shit as of late, is there anyone I can do to fix it? Asked around my pals and all of them told me to stretch, anything that worked for you?[/quote]
I’ve never done any special hip stretches, they just got used to the movement with my normal stretches. The ones that worked best for me are a kind of kneeling lunge where you try to get the forward foot as far forward as possible while still flat and the other is kneeling on both knees and then leaning back with your butt between your feet and then pushing your hips forward and up. Sorry, horrible descriptions but I can’t think of hwo to describe them better.
[quote]MarkKO wrote:
[quote]Benanything wrote:
[quote]MarkKO wrote:
That is looking MUCH better. Way more controlled. I’d say you’ve got five to 10 kg more in there, and that’s going to increase the more comfortable you get with sumo. Add in some box squats set just at parallel or a smidge above to help with the initial drive off the floor - those were the game changer for me with sumo. Go heavy doing them, around 85% of your max DL for triples, sit on the box holding your tightness for a second or two and focus on moving off the box by spreading your knees and pushing the floor apart. [/quote]
Here is where my new problem comes in, my hips flexors has been hurting like shit as of late, is there anyone I can do to fix it? Asked around my pals and all of them told me to stretch, anything that worked for you?[/quote]
I’ve never done any special hip stretches, they just got used to the movement with my normal stretches. The ones that worked best for me are a kind of kneeling lunge where you try to get the forward foot as far forward as possible while still flat and the other is kneeling on both knees and then leaning back with your butt between your feet and then pushing your hips forward and up. Sorry, horrible descriptions but I can’t think of hwo to describe them better. [/quote]
Thanks Mark, I think I know what you’re referring to, will do them on a regular now.
22/7/15
Strongman Stuff and Farmers
Paused Bench 40kgs x5
Paused Bench 57.5kgs x5
Paused Bench 60kgs x3x6
Slingshot Paused Bench 70kgs x6
Touch and Go Bench 70kgs x3 4
Paused Bench 70kgs x3
My Thoughts, Reflections, Personal Feedback:
Messed up my rep scheme, was supposed to get 70kgs 7x5 but ended up thinking it was 6x6 and messed up me groove.
24/7/15
Paused Bench 40kgs x5
Paused Bench 60kgs x5
Paused Bench 72.5kgs x8x4
Squat 60kgs x5
Squat 100kgs x5
Squat 120kgs x2
My Thoughts, Reflections, Personal Feedback:
It went ok.
25/7/15
Paused Bench 20kgs x5
Paused Bench 40kgs x5
Paused Bench 60kgs x3
Paused Bench 70kgs x3
Paused Bench 77.5kgs x7x3 (Spotter helped me with last rep of each set a little)
Paused Bench 75kgs x2x3
Paused Bench 70kgs x3
My Thoughts, Reflections, Personal Feedback:
Was supposed to get 77.5kgs 10x3, starting to burn out.
27/7/15
Paused Bench 20kgs x5
Paused Bench 40kgs x5
Paused Bench 60kgs x3
Paused Bench 70kgs x2x5
Touch and Go Bench 70kgs x3
My Thoughts, Reflections, Personal Feedback:
Could’ve finish my work out, sick and burnt out as fuck.
I’m no longer going for the meet I initially planned on and as such I’m stopping my meet prep. Reasons being well, just to name a few, the meet falls right smack in the centre of my internship and I’m kind of stressed out over the meet prep. That and the sudden increase of competition from other lifters whose numbers literally put mine to shame… Heh, I’m rather demotivated to train for the meet. Training has become a burden of sorts and that’s not what I want it to be. Gonna be taking sometime off and maybe even do a mini cut.