Honestly it’s okay. Sometimes I feel like a child because I’m too emotional or I care too much about things. But in the end, there was never any real reason to care that much
19/08 - 21 - Upper
A. Med Ball Slam + Chest Throw 3 x 5 + 5 with 9 kgs
B1. Bench Press 3 x 6 with 100 kgs
B2. Bent-Over Row 3 x 6 with 110-120 kgs
C. Abs Roll-outs + Weighted Dips + Seal High Rows 3 x 10 + 10 + 10
Quick stuff, get in and get out. Looooots of axial (spinal) fatigue, lower back tired AH. Last set of bench was a bit rough( wasn’t in the session, did a 20 secs iso-hold before repping because the guy was filming ) so the last rep was super hard and I had a little pop in my lower back. It was tired by the way too heavy carries and the unstable BSS that messed my hip.
But it was a nice session, just my body feels tired. kept it short because it started at 8PM as well
20/08 - 21 - lower
A. Band-resisted Jumps + Vertical Jumps 3 x 4 + 4
B. Squat 3 x 6 with 110 kgs
C. EMOM 3 x Zercher squat with 80 kgs, 10 x Goblet squats with 28 kgs
D. Calves Raises + Tibialis Raises 3 x 10 + 10’’ stretch + 20
Also, fast session. lower back so tired today so I kept the back squats light and crisps. Decided not to do the good mornings though lol
Tried @kleinhound little EMOM because I really wasn’t up for my usual circuit, and it was nice! Soon new program, it’ll be nice
1’ Assault Bike
1’ KB Swings
1’ Rower
1’ Step-up on box
1’ Rest
5 rounds
All at high intensity, but not too much, something I could reproduce 5 times.
Honestly it was very cool. I was alone in the Cross-training room. I was blasting super loud music and used an app for the rounds timing. Was fun!
Afterwards shape (I show legs this time). Yeah I straight up uploaded my story because I’m a lazy POS
Right now drinking some rum, enoying life, tomorrow will be a great day as well I bet. Website is being done right now, and it will look amazing I’m excited. i have lots of work to do next week
Today no training as I just got my second vaccine shot. Tomorrow starting the Supertotal program that @kleinhound graciously gave me.
Tell me if I’m in the wrong but I’m gonna start with block 2 (resting HR is 45) unless you think I should do it?
I intend on doing cardio at least twice a week on the dats off.
I don’t know about running for my left knee has been a bit hurting since the interval running. Probably my hammy as always. I should keep to shorter strides for now. I also tried to improve my knee flexion with a stretch the other day (when you sit like japanese people with your butt on your heels, which I cannot do at all), I stayed 1 min like that and it effed me a bit. I think I have to accept that I’ll never recover full health there.
Went to a buddhist temple with the date yesterday, it was cool!
The first phase is a good accumulation phase as it’s a good chunk of volume squatting, benching and doing a lot of positional stuff for the snatch and clean so I would recommend it, but it’s up to you
Alright then I’ll do it. I think doing something “easy” for a while might do me some good, as I’m gonna have to focus more on intellectual tasks and horrible workouts drain me, and I’m quite tired (probably will add a couple of curls on the easier days teeheeheeheee)
Ugh this is annoying as running is like the only steady state cardio I tolerate mentally. I’ll have to embrace the suck on the rower and the assault bike then
C. Inverted Rows + Abs Roll-out + Back extensions 3 x 10 + 8 + 10 with 10 kgs
D. Rower Sprint 2 x 500m
Okay so I went to the gym straight up after waking up, and I must say I felt terrible. i’m thinking either tiredness has caught me up (never took pre-workout beforehand, but done many workouts this month with a double scoop…) or it’s that the vaccine shot from yesterday that had more impact on me that I thought.
Session was easy, but it sucked so much. Knee was very cranky and painful but it went away after a couple warm-ups. I hate high reps lol, my quads, back, abs and breathing burned despite the “easiness”.
I was feeling so bad that I didn’t even do the full session. Slept straight afterwards and I’m still feeling very meh right now.
It will be better tomorrow. not feeling too bad because I was doing pretty much this assistance work recently.
But Inverted rows were just way too easy, even in that state. I was banging my chest super hard in the bar. I’ll try and find a weighted vest
B. High Pull + Hang Power Snatch 3 x 1 + 2 with 50 kgs
C. Power Snatch + Snatch 5 x 1 + 1 with 50 kgs
D. High Pull + Snatch 5 x 1 + 1 with 55 kgs
E. Snatch 5 x 1 with 60 kgs
F. Deadlift 4 x 10 with 125 kgs
G. Assault Bike 20 mins (200 cals)
Totally my kind of session. Fast, efficient, precise and testosterone-inducing.
I was feeling great today, way better than yesterday. The snatch work was nice. 21 mins of EMOM work hehe. I love EMOM
Really digging this shit. I want to write an oly + bodybuilding program at some point, and this should inspire me a lot
Was focusing on dynamic start and keeping my shoulders over the bar, but honestly not bad for someone who had not full snatched since january! I shall focus more on internal rotation rather than external, the bar will be closer to me and the path better
Deadlift was as easy as 10 reppers are ahah. I even did the subsequent sets touch and go, with control, which i had not done in maybe 5 years lol
The assault bike sucked hard though, both in burn in my quads and boredom. But I felt good afterwards
Yes, yes! I had never done these before and they are great. Perfect to correct a problem lots of lifters have, especially if they come from bodybuilding or anything: people who power more than they full
C. Pull-ups + Hanging Leg Raises + Good Morning 5 x 6-8 + 10 + 10 with 50 kgs
D. Assault Bike 4 x 30 secs sprints
Look at that back
Feeling good today, but knees and shin muscles (right one today) not feeling 100%, I have to get used again to leg day 4X per week
Squat was so much beeetteeeer! Decided to squat upstairs now and for the rest of the program (away from the mirrors). It felt good, I think I am really nailing my “olifting” form squat, and I like it. Bench was a little bit tougher (especially tightness/bracing muscles tired I think).
The assistance was easy, I did GMs because I have no reverse hypers but I think I’ll switch to DB seated GMs à la Meadows because they use less my legs and I like the added thoracic spine work.
Sprints were done all out, and honestly, weirdly enough, weren’t that hard for some reason with the 2 mins rest
) so the last rep was super hard and I had a little pop in my lower back. It was tired by the way too heavy carries and the unstable BSS that messed my hip.
