Conceive, Believe, Achieve

Training Training Logs
41

It’s been awhile since the last time I logged in. I had a few days of semi-bootcamp and I got in a random workout on Friday.
I don’t have anything that supposed to get me off of track ahead of me so it’s time to get in some quality work.

â??It is for us to pray not for tasks equal to our powers, but for powers equal to our tasks, to go forward with a great desire forever beating at the door of our hearts as we travel toward our distant goal.â?? Helen Keller

Sunday, May 3d, 2015

  1. Power Clean 3X5/60kg

2a. Military Press 5/20 5/32.5 5/37.5 6/42.5 15/32.5kg
2b. Squat 5/60 5/77.5 5/90 6/100 15/77.5kg

  1. T-BOR 12,6,5,5,2/50kg -30 reps total

4a. Russian Leg curl 6,8,8,8,6+4 some reps were more assisted
4b. Pullup 8,8,6,6,5
4c. Dips 15,15,15,10,12

5a. 1.5 French Press 4-5X8-12/15kg?
5b. Cable Tricep Extension 4-5X8-12/30kg?

  1. Unilateral Cable Tricep Extension 20,15,12/5kg

7a. Cable Woodchop 3X6-10/30kg?
7b. Leg Raise 3X6-10
7c. Abdominal Vacuum 3XAMAP

Notes:

  • Powerclean felt awesome, felt light. I’m practicing form and progressing slowly.
  • Squat and OHP felt great too. I’ll stick to ramping for a while, see where I’ll go with it
  • The russian leg curl is a tough one! I’m still doing most of the reps as negatives, I can do only 1-2 non-assisted reps.
  • I talked with someone about cleans for about 15min in middle of the workout, he’s a good man.
  • I saw a friend of mine who got me to do with him some tricep and ab work after my main movements of the day. I found this kind of finishers with a friend really fun, especially done with a partner. After my main movements if he’ll be around and not doing some really heavy stuff I’ll join him from now on.

Overall- Great workout. I was in the gym for about 2 hours today but worked about 1 hour only, the rest spent stretching, warming-up, waiting for a squat rack, talking with that dude… Wasted time but what the heck, it’s not like this happening everyday (I hope so).

42

Tuesday, May 5th, 2015

  1. SGHP (Snatch grip high pull) 3X5/50

2a. Deadlift 5/90 5/105 8/120 (left 2-3 reps in the tank) Paused Deadlift 3X6/90
2b. Paused Incline Bench 5/45 5/52.5 6/60 Longer pause 3X8/45

  1. Pullup total 30 reps

Friday, May 8th, 2015

  1. Clean 3X3/65

2a. OHP 3/35 3/40 6/45 12,8/35
2b. Squat 3/85 3/95 5/105 8,6/85

  1. BOR 6,10,8,6,8,5,5,2/50kg total 50 reps

4a. Assisted Russian Leg Curl 4X10
4b. Pullup 8,10,10,8
4c. Dips 15,15,12,12

43

Lately I’ve had a lot of studying going on so I don’t get to workout as often (every 3 days at most) and if so I’m not always login in..
I started doing a little bit of BW work everyday so:

Sunday, May 10th, 2015

2 rounds, 5 reps: Pullup, Bulgarian squat, Pushup, Unilateral SLDL, Unilateral Calve raises.

Monday, May 11th, 2015

2 rounds, 1st-6 reps 2nd-5 reps: Pullup, Bulgarian squat, Pushup, Unilateral SLDL, Unilateral Calve raises.

Each day I’ll progress little by little. It’s easy but it’s work. Tomorrow I’ll do 2 rounds of 6.

44

Hey guys, sorry for being absent, had a lot of studying going on but most of it is over.
Update: I’ve left the pre-military training group during the past month or so. Good news, the enlistment date got postponed to November so I have some free time after graduation which is great.

“Some are born great, some achieve greatness, and some have greatness thrust upon them.” William Shakespeare

Friday, June 12th, 2015

  1. Power Clean 5X5/60
    2a. Military Press 3/50 6,6,6,4,3+2 extra reps/45kg
    2b. Front Squat 1/90 6,5,5,4,3+3 extra reps/80
  2. Deficit SLDL 6,8,8,6/100kg
  3. BOR 10,8,8,8/60

Notes:

  • I was really short in time, the gym was about to be closed.
  • I work super hard on my oly lifts form so weight isn’t that important to me at the moment, text book form comes first. The traps are constantly sore.
  • I started doing lately a lot of BOR. 'Till now my BOR were pretty much parallel to the floor and pulling with my lats, now it’s more 45 degree and a bit more body english (just enough to get some stress of the bicep and brachialis).