Dear Lord yes. I’ve been to Paris last month and there the average annual fee is 700 lol
This is a very nice annual fee, dear. I pay about 250 € annual (20-22 € monthly) with my life standard of 400-500 € salary. It’s funny but in smaller town it costs more.
There’re plenty of nice places here for rich people where one workout costs like my monthly fee, but, Lord for these money per session it has to come with a blow job at least.
1 Like
07/10
A. Front squat ramp up to 2RM at 120kgs
B. Front squat clusters 2 x 6 at 105kgs
C. Front squat with 5 secs eccentric 2 x 6 at 85kgs
D. Front squat bottom to 2/3 reps 2 x 12 at 70kgs
E. Power snatch from hang 4 x 3 at 50kgs
F. 10 slow quarter front squat (dip) + 1 paused jerk, 4 sets at 70kgs
G. SSB goodmorning from pins 3 x 10 at 60kgs
So, a very though 2 hour session, but I’m happy. Very solid 2 reps at 120kgs despite very little sleep and slavic quantities of alcohol ingested. Upper body stayed super tight and everything, elbows high. Got stuck a good second at sticking poitn but that’s it. Veyr happy. Then I increased all the weights.
Stoked by the snatches as well, they were way better and faster. The jerks were difficult, didn’t expected the dips to be that tiring, and the 3 secs pause is really a bummer!
In the goodmorning the pins were set super low so I ended up lower than parallel to the ground. It wreak havoc in my abs and lower back. But I think it’s really working!
3 Likes
8/10
A. Seated good morning (slow tempo) 3 x 12 at 70kgs
B. Power snatch + Snatch 4 x 3 + 2 at 50kgs
C. Power clean + Paused jerk 4 x 2
D. Snatch high pull from hang + slow snatch RDL 4 x 3 + 5 at 80kgs
Nothing crazy here, tired but that’s okay. Still going “easy” on the goodmornings (I mean how can this exercise be easy?)
Snatches are getting better (well they can only improve seeing how thrashy they were) but my warm-up reps weren’t always great, and I still lost some balance sometimes. Power snatches are really being super fast and all. Last rep of snatch felt really good actually. Practice, practice, practice…
Was fatigued by the time I got to high pulls, I had to give everything to reach nipple level, whereas before starting this I went to my chin with the same weight. But that’s normal
1 Like
09/10
A. Paused back squat 6 x 3 at 120kgs
B. Muscle snatch + power snatch 3 + 2 at 40, 40, 50, 50kgs
C. Clean + Paused front squat + Front squat + Paused jerk
D. Goodmorning 3 x 12 at 80kgs
E. Reverse preacher curls 3 x 15 at 30kgs
I approached this session with anticipation as I didn’t believe I could do all 6 sets at 120kgs, not with “focus on position and speed” as stated. I thought I would do as much as I could, then switch to low bar or lower the weight. I did the first 3 high bar, actually they were good but on the last rep it felt slow. Then I switched to low bar. First set wasn’t that great (I guess my shoulders weren’t that warm), then on the second I decided instead of focusing on my legs to flex the fuck out of my abs, and it felt so much better. So I did the last one high bar and it was great as well. All in all now there is very little difference between my high and low bar squat. But the low bar still messes with my shoulders. Anyway still very happy that I managed to do these
The rest felt good. 50kgs is a good weight for muscle snatches, I think 60 would turn them ugly. The low bar on goodmorning didn’t felt great either, so I’ll be doing these with the SSB from now on.
Sooo I think that after spending so much time on my quads, they are no longer my weaknesses but the leak of power is in the core, and some hamstrings and glutes.
When I was deep in the hole, I could feel the belt very slightly moving, which is really non pleasant. When I did deficit snatch deadlift it was moving all around because I had to go ATG. I’m quite lean and short torso. I try to fill up my belly as much as I can but this is frustrating. I’ve tried different degrees of belt tightness. I felt I had more success by not going super tight as I could engagne the abs more. But for that I’m not really sure. I guess my posture (slight slouch and natural low back arch) doesn’t help
2 Likes
10/10
A. Back extension 3 x 12 at 80kgs
B. Power snatch + Snatch 4 x 3 + 2 at 40, 40, 50, 50kgs
C. Power clean + Push press + Paused jerk + Split jerk
D. Clean pull from hang + clean romanian deadlift 3 x 3 + 5 at 120kgs
Good session! I tried to make Reg Park proud with these 45° back extensions. Really proud with the weight I used, actually. Now I have the goal to do these with 100kgs!
I misread on the second exercise and did power snatch + snatch instead of snatch + overhead squat. But I don’t think it really matters. I failed one of the snatches lol but the rest felt more solid, my shoulders are really more stable, it’s more a question of correct bar path. My confidence has increased in this lift as well, which is good, I can focus on other things.
Last set of jerks was super solid, I was really happy.
The clean pulls always felt weird to me compared to the snatch ones but eeeh I didn’t do them as much so I guess I haven’t tamed them.
A good session
4 Likes
I move my belt up higher on my belly when I deadlift.
How are you doing these? 45* back extension with a loaded bar? If so, are you just holding it in your hands?
2 Likes
Strong work mate
1 Like
I’ll try moving it higher yeah but I don’t have a lot of room ahah!
I use a EZ bar and hold it zercher style, that’s the simplest I’ve found
1 Like
11/10
A1. Legs extensions 10 reps upper half, 10 whole reps, 10 reps lower half, 3 sets at 40kgs
A2. Bike sprints 3 x 20 secs hard
B1. Legs curls10 reps upper half, 10 whole reps, 10 reps lower half, 3 sets at 40kgs
B2. Rower sprints hard 3 x 250m
C1. Chin ups 12, 10, 10 reps
C2. Fat bar curls 3 x 8 at 30kgs
C3. Hammer curls 3 x 12 at 10kgs
Looks tasty. Well it isn’t. These supersets put me in agonizing pain. It was burning like hell, but I still manage to go hard at it. Maybe too much on the curls, I was scream on half of those, then barely able to walk. I was in burning pain for 5 minutes at least. I tried walking, sitting, lying on the floor on my back, my belly, indian sitting… Nothing worked lol. At least I know I worked.
So I’ve been on the program for 4 weeks, 6 more to go. I’m not in perpetual full-body agony anymore at least, but it’s still super hard and fatiguing. But legs, grip, core and shoulder strength have improved. Tonight I’m gonna try 2 reps at 130kgs on the front squat. I’m really not sure about this but I guess I should step out of my comfort zone even with weights.
I have reached never seen levels of no sleeping and garbage eating. But I’m dialing back my nutrition right now. I have gained, which is normal, but I’m still not a fat powerlifter yet. Gonna get that under control, i don’t want to get too fat. But my lower body certainly has gone thicker.
3 Likes
14/10
So, around the same as last monday. I tried to go for 130kgs on the front squats. i figured why not, I can manage one at least. Got different spotters. So, as I barely ascend the weight tilts impossibly on the right. iw as so surprised that I alsmot stopped pushing. Then I tried 125, the same happened but I saw what happened, the spotter on the right side was touching and pushing up the plates, as I had barely reached the hole, compeltely desiquilibrating me. Fuck this! He said that no, but the other spotter said there was no way my right side would move as fast and not the left one. Especially as my warm-up rep at 120 was really smooth and solid, “easy” he said.
So I was frustrated and fatigued, just did a double at 110 directly and when onto the slow eccentrics. But this time I used bumper plates and I fucked up the weightand used 95kgs instead of 85. After the second rep I was like “WTF why is this so hard? No way i’ll do 6 reps!” Frustrated and defeated, I racked the weight and noticed it wasn’t the good amount.
Noiw I wans’t into it anymore, fatigued mentaly and physically. I wanted to just do the o-lifts and go home. But I thought of here and thought I’d be a quiter, so I still forced me trough the workout. Not a complete loss since I clicked during snatches and figured pulling more backwards and less upwards was waaay better in terms of speed and power (so more hips and back and less quads). But yeah, it was a bad day, it happens. This week I can workout on saturday so I’ll see how it feels performance-wise when not doing the workouts 5 days in a row. I wanted to do the logical, smart thing and have a rest on wednesday but I could not go to the gym on tuesday because of outside reasons…
2 Likes
Rough day. I gotta ask: why use spotters at all? You’re doing Olympic lifts so surely you can dump a failed front squat, right? Another option is safety bars if you have them. One would think people would be the best option of all, but you just proved that theory wrong.
Nice job finishing the session and finding a positive aspect.
2 Likes
It was a very long and busy week I’ve updated nothing lol.
I think you’re right, next time I’ll take the pins off and try it like that! If it falls it falls!
So well, this week was almost the same as last week. I used a bit more weight on the good mornings. But this time on the reverse curls at 30kgs, 3 x 12 was the max for me, I couldn’t do more. Maybe it’s because I was supersetting them with abs wheel roll outs? But this week I filmed myself on several lifts, some for the first time. here are the paused clean and jerks.
During this session I rushed because of the time and I didn’t warmed-up enough (should have done at elast a set at 70kgs so the weight caught me by suprise and felt really heavy, especially on the clean):
Here are snatches from friday. They might look like nothing but I was super happy for several reasons. This is the first time I do these without losing balance, and with quite decent speed. I think it has much to do with confidence. I was way more confident, and as such, faster. So The bar was going at the right place not like when I would do it slower. So I’m super happy.
Eventually this week i did the back extensions at 100kgs. Felt good, but not on my elbows
Finally here are some muscle snatches + power snatches
4 Likes
Videos all look good! Im glad you posted because I’ve been curious where the pause was on your jerks.
The pause is horrible. It saps all my power and speed lol. But that’s the cleverness of the program: the first 5 weeks the real lifts are always done in a fatigued state. Either with pauses or complexes
1 Like
100% me too.
Those are Strong back extensions!
2 Likes
Thank you. I actually surprised myself a bit. If only I had proper tightness I could have a good deadlift.
21/10
A. Squat work up to 2 reps at 140 kgs
B. Squat 3 clusters of 6 at 120, 125, 125kgs
C. Slow eccentric squat 2 x 6 at 100kgs
D. Power snatches 4 x 3 at 50 and 60kgs
E. Power clean and paused jerk 4 x 2 at 80kgs
Super stoked about this session. Reminder, 6 weeks ago I tested my 1 RM on the high bar squat and I got 140 with the hardest rep of my life. So this is the second time ever I go really heavy with the high bar. And I could have done 3 reps no problems. It was even easier than 130 kgs, but I think this has to do with intent (loud music, unracked the bar as fast and aggressive as I could, and faster eccentric). BUT I was an inch short. But that’s okay, next time I’ll juste do 140kgs as well but deeper. So I tried to see with my spotter on the following set about depth. Proper depth is about the deepest I can go with that form. Maybe I should bring in my feet slightly closer. Anyway I’m super happy, going from 1 horribly hard rep to 2 “easy”, despite horrible nutrition and all, and this weekend was my girlfriend’s birthday so let’s say not so much rest.
The o-lifts are getting better as well, I don’t remember anything particular there. Practice make better
2 Likes
22/10
A. Snatch ramp up to 2 reps at 65, 3 x 2 at 55kgs
B. Power clean and paused jerk ramp up to 2 reps at 85kgs
C. Clean deadlift with pause below knees on the way up and down, 3 reps at 140, 150, 150, 140kgs
D. Military press 4 x 3 at 65kgs
A very, very tough session. I missed the first 2 attemps on the snatch at 65kgs, then the first 2 attempts on the second backing down set. I still have anxiety, whatever the lift, when it comes to big lifts. Unconsciously, feeling resembling fear, with tickling in the chest, faster breathing, anxiety etc. I guess that’s why I always lift more or at least better (faster, tighter) with a spotter or when doing the lift aggressively. Getting in a more primal state of mindes deshibits me I guess. I still lack too much confidence, and having too much doubt.
Anyway those sets, even the 55 were the heaviest I’ve ever done so there’s that. I noticed that if I go the descent too slowly compared to really fast I lack tightness and balance. So really I have to focus really comitting on the lift and it goes well. I mean my 65 kgs were fast and all.
Same for the jerks, after these fails, I stopped at a confortable 85kgs. In fact this set was better than the previous at 80, I guess because I was as well more aggressive and tight, focusing on my bracing.
The clean DL were not that hard but I still rounded my back when fatigued. I noticed it on the video. Ugh always, always I’ve had this issue. I’ve tried doing high reps, technique work, light weight, sweeping deadlift, no pull from the floor, no belt, bla bla bla nothing did anything in years. Okay maybe because it is a clean deadlift, so harder, and technique is different. But still, I couldn’t “squeeze the orange” under my armpits at all. Felt no tension in my lats even thought I’m always focusing on that during deadlift. Also, zero tension in the hamstrings. But, watching the video, how could I have more? if I get my hips higher my back is literally parallel to the ground. I have no clue.
I think I just should have used less weight and done it with perfect form. But it’s not always mentally easy. You always read and hear people talk about busting your ass in the gym, that 90% of people don’t train hard enough bla bla. So i want to go hard. But I guess on certain exercises less is better
Also, this session gave me total back soreness for 2 days ahah
2 Likes