No kidding. Surly that’s plenty of core work… unless he’s being lazy 
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Nah my abs were hurting a lot when I was laughing yesterday!
But there’s something I have to do anyway if I want to keep my torso tight in hinges
I think they’re talking about sex dude.
Well I don’t know anything about snatches and sex
I’m told there are sites online you can look this stuff up. Very informative, I’m told. By a friend.
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Yea bro. Google “2 hour snatch workout”. Should give you some new stuff for your journal.
I find rowing to be similar to swimming in the sense that technique is everything
You can trash about and push out high power output but sustaining it for time is vomit inducing.
Good call. looking great, lats a strong point buddy.
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Just found some CrossFit stuff ahah
@ChongLordUno yes I watched some vids about it. Used to always crank it to 10 for instance lol. The 2k was horrible, when I stepped out they took my heart rate it was 196bpm ahah
Yesterday afternoon, 2h of high pulls and snatch practice. Getting there, technique is technique better, and confidence improved a lot. Here’s a snipet of my sets of 3 high pulls at 90 kgs
23/10 - Jacked 31 - Day 6
A. Squat 5/4/3/2/1 with 125, 130, 135, 140, 145kgs
B. Bench press 5/4/3/2/1 with 90, 95, 100, 105, 110 kgs
C. Pendlay row 5/4/3/2/1 with 80, 85, 90, 95, 100 kgs
D1. Rear delt flyes machine, double contraction 8,8,6,6 with 45, 52, 56, 56 kgs
D2. Lateral raises, double contraction 8,8,6,6, with 8,8,9,9 kgs
Alright, so after the o-lift practice, time to go to the sessions. Whole body is cranky and sore, squats were hard so I used conservative weights. When I wanted to rush it, or go “berserk” my form was a bit degraded (going forward). Set at 140 I hyped up quite a bit because I thought it would be the hardest. Second rep I started bending forward a bit, so last set I tried to be as focused as possible, and “calm”. Here’s the vid. Very solid, bar path is right, even perhaps a bit behind lol? Unfortunately it lacked a bit depth to me, I need I think more time under heavy bar, for confidence. i wanted to go straight at it again once I watched the video, to do a rep with proper depth ahah, but I figured I’d do it next week
Fairly satisfied with my squat form for a while. I think I just need to focus on being tight, not going forward, and having more confidence/time under bar
Bench was good. Not the tightest upper body max ever, but good speed (I had no spotter, used to it). Was super tight on Pendlays though, so I’m happy.
Figured I would skip the deadlift this session, with all the work I did, the two maxes last week, the oly session a few hours before ahah…
Then some nice pump work. Looking good actually, I think I might have lost a bit of fat despite eating a lot (I guess like Pwn would say, eat what your training requires). Received my Darcsport apparel, I guess it’s time to embrace the pretend bodybuilder style
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Yesterday, hips and knees feeling cranky (still a bit today, especially hips), knee cracked a lot during work lol. So no cardio. Shows that even with little weights of 130-150 have an incidence, and I’ll just have to perfect form like the last set. Just corrective stuff, not sexy, not exciting, but still did it:
• Crunches
• Planks
• Russian twists
• Band spread-apparts
• Band no-money
• Band face-pulls
• Band shoulder adduction
• Band shoulder external rotation
• Band hip internal rotation
• Terminal Knee extension
So That’s it, gyms are closed for 3-6 weeks at least (most likely more). This is starting to really annoy me. No internship as well this week. Degree might be postponed. And winter is coming, it’s raining today ugh.
I’ll watch Meadows band videos for inspiration, and most likely will do bodyweight WODs, cardio, and plyo jump and throws. But yeah this is annoying. I have no weights anymore ubt a 10 kgs ball.
Fat going down a bit even though I’m eating pizzas and stuff. I’m guessing 4h of training per day are burning a lot. here’s yesterday at work, 86,5 kgs
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Some really nice work in here mate and still looking jacked. Quality
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Sounds it to me, no homo.
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26/10 - Eccentric park training
A. BSS with 70 kgs of bands 30-10-30
B. Dips 30-10-20
C. Good mornings with 70 kgs of bands 30-10-30
D. Pull-ups 30-8-15
E1. Squat with 70kgs of bands, 5 secs eccentric 3 x 10
E2. Push-ups with 25 kgs of bands, 5 secs eccentric 3 x 10
E3. Good mornings with 70 kgs of bands, 5 secs eccentric 3 x 10
E4. Horizontal pull-ups, 5 secs eccentric 3 x 10
So, wanted to give a spin to this 30-10-30, 1 min rest between the exercises.
BSS was perfect, congestion in quads and glutes was insane, I couldn’t walk afterwards lol
Dips were really tough, didn’t manage the full 30 secs afterwards
Good mornings were too easy, I’ll have to use more bands (still have 80 kgs more)
Pull-ups were waaay too hard lol. Next time I’ll try with horizontal pull-ups. Disappointed with my pull-up game lately
Then the circuit, hard to have the proper resistance, and eccentric time. Push-ups were probably a bit less than 5 secs, squats were more 7 secs because it felt really easy compared to what I usually do lol like Jacked 31 I was doing 7 secs with 80 kgs or 6 secs with 90kgs on front squats so yeah…
Good morning still too easy with that weight.
One thing though, this whole workout worked my core, “gainage” (I don’t know how you say in english, but the isometric strength of the core, the tightness) to a great level ahah
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Throw some straight arm pulldowns in with those bands
Nice slow reps for that next level doms shit
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Those split squats looked like they sucked big time!
I’ve had the same observation with the core.
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Honestly not that much. 5 secs hold Zercher squats and 7 secs Front squats were waaay worse. here only my legs and glutes were really burning ahahah
They are way worse exercises. Compared to a BSS with a 5s hold, which is worse?
Depends on the weight ahahah but usually even with heavy weight, BSS don’t challenge my core/upper back as much
I guess the only way to settle this is for you to do zercher 30-10-30
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