Demigod before 35 (Aldebaran)

Training Training Logs
81

No they’re not really fun ahah!

26/09

A. Deficit clean deadlift with pause under knees 5 reps at 100, 110, 120, 130, 140kgs

B. Snatch press in squat + Standing behind the neck press + Muscle snatch 4 x 3 + 5 + 5 at 40kgs

C. Clean + Paused front squats + Front squat + Paused jerks 4 x 1 + 2 + 1 + 2 at 70, 60, 60, 60 kgs

D. Snatch romanian deadlift with slow eccentirc and concentric 2 x 10 at 100kgs

Session was hardcore. I really felt the fatigue, plus it was a morning workout, which I’m not great at. Deadlifts were actually easy, but still draining neurally.

The first complex was really way harder than I expected. The snatch presses in squat were super hard actually! My shoulders and traps are constantly burning since I started, and they were really fatigued here. I thought I would use more weight but no way!

Then I was really tired, started to bargain with myself. i wanted to quit, to do less sets, but I still managed to do it. Really brutal. Thought I would use more weight on the second compelx as well but I wasn’t satisfied with my jerks at 70kgs. The snatch romanian with slow tempo are just the worst thing ever. I thought I would tear up my calluses.

I need to eat and sleep more. that’s what I said to myself, but obviously what didn’t happened this weekend. I don’t know how I’ll manage monday’s session, which looks insane.

3 Likes
82

Always a good sign when your sessions scare you going into them.

83

For sure I’ll be out of my confort zone!

27/09

A1. Military press 3 x 6 at 60kgs
A2. Lateral raises 3 x 10 at 10kgs
A3. Front raises 3 x 10 at 10kgs

B1. Kawiorski shrugs 3 x 10 at 100kgs
B2. Shrugs with 2 secs hold 3 x 10 at 100kgs

C1. Leg extensions with 2 secs hold 2 x 10 at 50kgs
C2. Leg curls with 5 secs eccentric 2 x 12 at 20kgs
C3. Pseudo leg press 15 reps at 120, 16 reps at 135kgs

D1. Neutral grip pull-ups 3 x 8
D2. Reverse grip preacher curls 2 x 12, 1 x 12 at 20kgs

E1. Dips with 10kgs 3 x 10
E2. Rope pull downs 3 x 15 at 25kgs

Good session but I was a pussy for the legs. I was short on time and decided to sacrifice them. But really I could have done 1 more set, and used more weight, so I’m disapointed. But happy with the rest, especially with the shoulders. I could have done a 9th rep at least on presses. So I’m stoked, strength is coming back up there despite the incessant shoulder hammering.

Really scared by tonight session. I’m super tired, I don’t know if I’ll nap or not. This week-end I ate garbage, skipped 2 meals and didn’t slept enough. Yeah… But I’m paid tomorrow, I’ll be able to buy some real food an all.

3 Likes
84

Wow, insane volume!
What kind of exercise is that?

1 Like
85

I don’t have a real leg press in my gym, only this garbage:

c-line_leg-press_male_start
c-line_leg-press_male_start472×515 22.8 KB

It’s the only thing I despise. Even with my long legs I can’t even reach parallel and it’s not great on the knees so I use it only for high reps

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86

Thankfully my gym has a leg press sled as well as this piece of garbage. I too hate this machine if I have to use when the singular leg press sled is taken.

1 Like
87

30/09

A. Front squat ramp up to 2 reps at 110kgs

B. Front squat clusters 2 x 6 at 100kgs

C. Front squat with 5 secs eccentric 2 x 6 at 80kgs

D. Front squat bottom to 2/3 reps 2 x 10 at 70kgs

E. Power snatch 4 x 3 at 50kgs

F. Jerk with a 10 seconds pause in dip 4 x 3 at 60kgs

G. Seated goodmorning from pins 12 reps at 60, 60, 70kgs

Okay so that was rough, with the warm-ups and all it took me almost 2 hours. I could have gone a bit heavier on the 2RM, 115, maybe 120 with a RPE11 lol but I was already satisfied, form was good, and I’ve sped up my warm-ups way too fast. The following layer stuff was well… Hard yes. But it was manageable. I’ll go heavier next week. I’m happy with my form. Doing front squat without the mirror during the complexes made me naturally do my better form, so a bit wider, sitting really back and using the glutes, and being upright, and ATG. My mobility allows all that. And today despite 7 sets of them my knee felt way better than usual.

Focus was on technique on power snatches, and they got better as the sets progressed. I also did way better with a more explosive start from the ground.

Jerk was surprinsingly hard! The 10 secs pause in the dip was really super tiring.

Goodmorning were supposed to be done standing but I couldn’t set the pins high enough! I was folded in half when I tried! I kept the weight light as it is an exercise I never do, but I still felt it a good deal in my lower back and abs.

Good session! But long and tough. Here’s the culprit, my shitty squat rack (something like it):

taurus_squad_rack_001_d
taurus_squad_rack_001_d600×600 27.6 KB

2 Likes
88

So much front squatting… too much.

1 Like
89

Are you noticing your metabolism goes through the roof with the O-lifts? Nothing gets mine going, even in the mangled, half assed style I do them.

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90

Heck yeah! Even the warm-ups with bar! Some of these complexes are really brutal, I’ll keep them in mind for some future conditioning sessions

91

I’m just starting to plan my next training block (I know its 3 months early but the kids are having an ill day so I’ve got lots of time to think and not much else). I’m planning to put a few O-lifts at the start of every session, just to get my motor running. By the end of 16 weeks, they might even look kinda recognisable.

1 Like
92

Yeah if you do them regularly they certainly will be. I’d suggest then doing a maximum of the full range lifts and few power variations

93

I’m thinking 1 session a week with about 8-10 heavy squat cleans and another with 10-15 lighter Powerclean and press. They’re only a small part of a bigger program.

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94

8-10 heavy cleans will be touuuuugh good luck!

95

Maybe “heavy” should have been in inverted commas. I’m still pretty weak.

96

If its garbage then why use it at all ? Cant you just do some high rep bulgarian split squats. They burn your quads like hell and are just pure evil !!

1 Like
97

In my opinion this is better then a standard leg press machine. It’s safer and there are many possibilities for use. I have this one and I use it every time, at least you can do calf raises:).

98

Yeah I like those but I try to be as close as the original program. Plus since I do a triset without rest, if I do split squat I won’t have the same feeling since one leg will have rested and the other not, if that makes sense!

@queen_cobra well it has the same possibilities as a standard one no? I don’t like it because since you can’t go deep it’s basically half reps. It can have a good feeling but when you go heavy it’s not great on the knees well at least that is my feeling

99

Well, may be this particular model is fucked up.The platform for feet looks very small and uncomfortable. In my gym there’s a seated leg press, when you can go much deeper and safer than squats. But a 45 degree leg press has many other defects and it’s not safe for lumbar zone at all.
Do you ever try Vertical Leg Press using the Smith Machine as a option? https://www.bodybuilding.com/exercises/smith-machine-leg-press

1 Like
100

I’ve seen some girls do it in my gym, but it didn’t feel really safe by the look of it. Okay I’ll try it next time then!