Lol no it’s hook grip!
Thank you guys, a small PR is still a PR and I’m happy hehe
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Great stuff as always my friend
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Awesome!
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CT power precontest program - 06/07/21
A. Snatch Jump 4 x 5 with 30 kgs
B. Snatch RDL slow eccentric + Snatch High Pull 4 x 3 + 2 with 80 and 90 kgs
C. Muscle Snatch + Press + High Pull 4 x 5 + 5 + 5 with 50 kgs
D. Power Snatch from Hang ramp to 3 x 70 kgs
E. DB Curls
F. Incline Curls
So, finally trying this CT program. On paper, this looked like such an easy day, but of course it wasn’t lol.
Especially the complex: brutal. The snatch presses (down to the traps) were like RPE 10.
But well I went out ALL weekend and drank way too much and just couldn’t sleep. So considering all this, setting a PR after 5 months with olympic lift, well it’s nice. I feel I am stronger.
Anyway, next week I’ll just use the same weights but I won’t be as tired/destructive with my body so yeah it’ll be fine.
My mate pr’d on the squat, then he went to puke ahahah
Anyway, partying all weekend sure got this desire out of me, but I eventually felt it wasn’t relaly for me. Eating shit, drinking coke and alcohol all day, it felt disgusting at the end and my body was grossed out.
It’s not really my place and that’s okay.
Even then, several people approached me telling me I have the perfect body etc, wanting to have me as a coach and all so that’s nice.
But this just motivated me to stop all the insane junk food I eat (honestly it’s been 2-3 cheats a day like Burger King, pizzas etc for a while now) and diet down a bit and do this freaking photoshoot for my website and work on it.
Now that I have a bit more time I just spent it working and researching but that’s okay: I love it! Thinking about programing. I want to work on my website and coaching etc.
So this just motivated me to take a bit more care of my body and image. Like my tutor was telling me, unfortunately, a aprt of this job is to “sell dream”. Hence why for instance she’s always in leggings because she has some veins or little bit of cellulite despite being ripped and regular people can’t necessarily understand that you can’t do much about it.
Anyway, since I’m not super strong (yet?) or super conditioned, I’ll just play my strength
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Mate I have had a week vacation eating burgers and ice cream and got home today and all I wanted was some vegetables !
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Yeah man I’m already looking at an All Inclusive in Turkey next year.
I will go fuxking bonkers
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CT power precontest program - 06/07/21
A. Plyo push-up 4 x 5
B. Bench press accentuated eccentrics clusters style (30secs rest) 3 reps with 124 kgs
C. BTN Press + Press + Push Press 4 x 5 + max + max
D. Power Jerk ramp to 3 x 80 kgs
E. Triceps stuff, rope pressdown and Tate presses
Traps completely thrashed from yesterday. Cool session but yeah, a bit tough hehe. The shoulder complex was just BRUTAL
My shoulders were really fried afterwards, insane burn
I don’t master the pwoer jerk right now (sucks at it, never does it) + fried shoulders, but that’s okay, I’ll keep improving over the weeks. Was more arching rather than lowering my legs (lazyness and soreness?) on the subsequent reps so I’ll work on this
Nice day otherwise, I did rest a lot
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What’s your jerk of choice? Split?
I love the power jerk, and it’s what I use. Not stable enough for the squat jerk, not fast enough for the split, but damn can I make the power jerk work for me.
Yes the split!
The squat jerk necessitates so much mobility, it’s the hardest one
For whatever reason I’m not really used to it, but I think it’s just lack of practice. Like at first I would push press more than split jerk
@kleinhound mate would you have that supertotal program? The one I’m doing relies too much on weight releasers that I don’t have and it bothers me
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Yeah dude I’ll dm you for your email on insta
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Hi everyone, been away from T-nation this week
Spend the day working then going out so I was always busy, and barely slept
Still trained, but I had some crazy soft tissue pain in my legs on thursday/friday (so tired that I didn’t even train on thursday)
I think that once again I went at it too hard. Too heavy of weights + increased frequency + olifts + accentuated eccentrics that destroyed my fibers lol (like 140 5’’ eccentric front squats)
Really made me want to go lighter and focus on technique and improvement my weak position (I either lose tension or strength in the bottom)
Still, I’m very happy about how my olifts moved after 5 months without them. I’ve never been so fast. My strength barely improved, so I credit this to my recent power trainings.
Gonna do my 6 weeks power and strength undulating periodization program, for I believe I need some tempo and pause work on squats and bench.
Then, the supertotal program @kleinhound kindly sent to me. Looks really cool, totally my kind of shit (full body everyday hehe) + the added cardio. Right now I don’t think I could write for myself sets with such low weights like on this program so I really think it will make me some good to go “easier” (at least poundage-wise) and I’m eager to try this program who will most likely teach me something about lighter weights and progress
What can I do on the off days? I was thinking some conditioning that I need ahah
Also I don’t have a prowler so I was thinking: assault bike?
No reverse hyper machine either so I’ll replace them with back extension or BW reverse hyper on a bench (maybe I could use some band or a DB between my feet)
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Wednesday - longer easier cardio (avoid weight loading, as Thursday is usually a heavier lifting day from memory)
Saturday - hard cardio
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I used the concept 2 rower for assault bike and just did KB swings or back extensions for reverse hyper
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Thor - Day 1
A. Broad Jump from Box 3 x 3
B. Front squat with pause on concentric 3 x 6 with 70 kgs
C. Deadlift with pause on concentric 3 x 6 with 120 kgs
D. Sprint + 10 push-ups + 10 Jumps + 10 Squats 6 rounds with 15’’ rest
Alright, so after more or less a two weeks hiatus, I’m BACK
Been partiying, drinking, eating whatever without concern. I guess it was fun sure but now it’s all out of my system and I’m more motivated than ever. My last exams are on wednesday and friday. I’m just so eager to get on with it and be free of stress.
Planing on cutting a bit right now (all the fluff I’ve gained this month of perma junk food) and doing some shoots and focusing on the business when I finally graduate
Quick little 6 weeks program before attacking the Supertotal one (it’s exciting). I wanted to do something really fun and different for a while, before grinding again.
I’m doing undulating periodization based on power and strength.
I felt really good during the broad jumps, like very explosive and powerful.
I wanted to work on technique so the first 4 weeks have either pauses or slow tempo
Veeeery tough! It’s only like 60%. But it felt great and my quads were on fire. As well as my abs. I think I really should front squat more, I like the hip pattern I was doing.
I will focus on using lighter weights from now on and perfect form.
Then some paused deads. Really great but tough. First rep I noticed I was doing a bit my mistake (right arm going away from me) so I corrected it on the next reps. Good to work on the sticking point as well (just above ground)
Then some met con. With only 15’’ of rest this quickly became really tough for 6 rounds! I was on fire afterwards.
Normally i’m supposed to do a heavy triple squat afterwards with good form. But I stopped there because tomorrow I go train at a world level powerlifting gym so there will squattiiiiing
I have a terrible running form and it’s even worse getting used to this weird treadmill ahahahah
After doing this I was thinking that perhaps I wanted to do a triple on power cleans instead. I don’t do them. Maybe the squat would be too fatiguing? But I don’t have that much heavy lifting this week. We’ll see. probably better to do power cleans indeed
Physique-wise, a little bit of fluff gained, but nothing crazy:
Considering the crazy amount of junkfood and alcohol and lack of sleep it’s nice.
Barely trained but there I did a quick pump workout, and it felt like my muscles were about to burst out of my skin, like I was so full.
I was most likely not eating enough beforehand. My plan honestly is simply: no alcohol, no shitty food, and trianing (as well as walking)
Now anyway I have to keep every euro I can, next couple of months will be very rough financiary. So it’s a nice excuse to keep me in line
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Gross. Concentric pauses are the worst.
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Those are some serious pauses dude. I thought the video had stopped for a second.
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19/07 - Powerlifting session of HELL
A. Squat 1 x 142.5, 2 x 135, 3 x 3 with 120 kgs
B. Pin Press 1 x 110, 3 x 3 with 95 kgs
C. Bench Press with pause on chest, competition style 19 x 70 kgs
D. DB Bench 3 secs eccentric 8 x 36, 2 x 8 with 30 kgs
E. SSB Bulgarian Split Squat 3 x 10 with 40 kgs
F. Strict Leg Raises 5 mins of max reps (55)
So I went and trained with a powerlifter classmate, did his session at his gym.
Jesus. This lasted more than 3 hours.
This is like the strongest gym in the South, there were French actual powerlifting champions (for instance junior champ -83 kgs with a 705 total this sunday) and world champions training next to me lol I was a bit intimidated at first I have to admit ahahah
We spent more than a hour on the squat, here’s the top set:
I focused on trying to be as tight as I could the whole session and I really liked my form I think. I will try to do as well for the next ones, and also, try to be more focused, in the set. My friend was spending a good amount of time to really find his place and be focused. made me realized I’m probably not enough
Also did some nice warm-ups for stabilization, and the WORST was the SSB split squat, but not using the rack for balance: it changed EVERYTHING. So tough for my hips, my balance, my back lol
Gonna work on this
The rest was nice, great pump from the benching as well lol
Now I feel exhausted ahahah
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I finding it harder and harder to find the time to log lol. Literally all my time is working, working more, doing sports and going out. I didn’t have a single hour for myself this weekend. But I still trained, and keep doing and enjoying the program.
Been including EMOMs/circuit on upper body days and I really enjoy them, I can train hard (but not too hard) and it still feels like I trained super hard because of the non-stop action/cardio. Stuff like 4 x 10 pull-up + 10 abs roll out + 10 weighted dips + 10 weighted hyperextension
Here’s one of my lower body days of this week, one of the hardest shit I ever did:
A. Vertical Jump from a Box 3 x 5
B. Paused Squat 3 x 6 with 100 kgs
C. Paused Good Morning on pins 3 x 6 with 60-80 kgs
D. Zercher Cycle + Zercher Carry + Power Clean + Front Rack Carry 3 x 5 + 30m + 5 + 30m
E. Rower Sprint 2 x 500m
F. Power Snatch work up to 3 x 60, did only 2 x 70kgs
Don’t get me wrong, this was very enjoyable, but GODDAMN IT WAS HARD AF.
Loving my form on the squats, very tight.
The strength-endurance medley was horrible. 2 minutes of pain. really really tough as balls.
The snatch in such a fatigued state were very hard, but I was happy with the technique
I would have lived this session better if I didn’t have a crazy, once-in-a-lifetime night before that. I mean crazy “The Hangover” kind of night ahahaha. But good memories.
Anyway, now I’m starting dieting again (for shoots and all).
Passed the hardest exam, now I only have one easy left. I’m almost a coach guys!
This week will be the power week, I’m eager to try it.
Also, this weekend was crazy. I have a girlfriend now lol
Didn’t drink much this week-end but the constant going out, shit eating, lack of sleep is showing its damage. Let’s get serious now 
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Almost there man. Great! Now quit partying so you can log more haha.
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