Month 1; Week 4; Day 1 (adaption):
Morning:
- EXT hip rollin
- Groin stretch @ 1 min ea side
- Calf stuff
Training (PM):
- BW squats: 15 reps
- Mountain climbers: 12 reps
- Groiners: 12 reps
- lower back thing: 12 reps
- Fire hydrains: 10 reps clockwise, 10 reps anti clockwise
- Leg swings in a bunch of different directions
- Band Shoulder dislocates
Squats:
- bar x 4 - 5
- 50kg x 2 x 3
- 60kg x 1 x 2
- 70kg x 1 x 2
- 80kg x 1 x 1
- 90kg x 1 x 1
- 100kg x 1 x 1
- 105kg x 1 x 1 -PR!
- 95kg x 3 x 2 - PR!
30min rest
Total lifts: 41
Snatch:
- Bar x 5 x 3
- 30kg x 1 x 2
- 40kg x 2 x 0
- 40kg x 1 x 1
- 42.5kg x 3 x 0
- 42.5kg x 2 x 1 - PR
- 45kg x 1 x 1 - PR
- 47.5kg x 3 x 0
- 47.5kg x 1 x 1 - PR!
Total lifts: 22
5 - 10 min rest
Clean & jerk:
- bar x 3 x 3
- 40kg x 2 x 1
- 45kg x 2 x 1
- 50kg x 1 x 1 - NO JERK
- 55kg x 1 x 0
total lifts: 14
Notes: Another extremely long workout. 3hrs. Squatting everyday is sooooo fuckin easy. Was in a different enviroment (lol) with a fatter squat bar so tech was a little off, but thats cool. The resps were still solid. INSANELY happy with the snatch PR’s. There is nothing more satisfying than failing a lift 3x and then smashing it and being able to drop the weight from overhead because youve got bumpers.
The biggest problem i have is getting under the bar, once im under i can easily stand up. Basically just me 1) not being aggressive enough, 2) being a bitch. I was sooo tired after snatchs, and my tricep flared up like a mofo from cleans so i called it quits at 55. Tore a calosis, jared a finger, Tore some flesh, all in all it was a great night.
Month 1; Week 4; Day 2:
Morning:
- nothing.
Training:
- BW squat: 15 reps
- Mountain climbers: 12 reps
- Groiners: 12 reps
- Lower back thing: 12 reps
- Fire hydrain: 10 reps clockwise, 10 reps anti clockwise
- Leg swings in a bunch of different directions
- Shoulder dislocates
Squats:
- bar x 4 x 5
- 50kg x 2 x 3
- 60kg x 1 x 2
- 70kg x 1 x 2
- 80kg x 1 x 1
- 90kg x 1 x 1
- 100kg x 1 x 1
- 105kg x 1 x 1
- 95kg x 5 x 2
Total lifts: 44
10 min rest
Front squats:
- Bar x 4 x 5
- 40kg x 2 x 3
- 50kg x 1 x 2
- 60kg x 1 x 2
- 70kg x 1 x 1
- 80kg x 1 x 1
- 90kg x 1 x 1 - PR!
- 100kg x 1 x 1 - PR!
Total lifts: 34
Barbell bicep curl:
- bar x 3 x 15
Total lifts: 45
Notes: Well back squatting was easy as walking. Literally, 105 was so good. I was so tired this morning, but still made it to the gym before 9 am. So i didnt have to do self punishment lolol. Move my squat stance in a bit today, pretty much closer than shoulder width or shoulder width and was so easy, getting a good bounce.
ON TO MORE INTERESTING THINGS:
Front squats. Was only meant to go to 80 today, but i thought fuck it, i really wanna test what my max is. So i kept going and hit 100kg. GOAL COMPLETE. So happy about it, i did a slight fist pump in the gym. Will upload vid later. Main thing i need to do is look up, i looked down slightly and it caused me to round over. Thatll be corrected on Thursday.
clinically insane white box again.
diablo 3 in 6 days
Good job budddaayy!
[quote]Spock81 wrote:
Good job budddaayy! [/quote]
Thanks spock. Feels great to achieve a goal.
Month 1; Week 4; Day 3:
Morning:
- nothing. i am becoming quite lazy
Training:
- BW squats: 15 reps
- Mountain climbers: 12 reps
- Groiners: 10 reps
- lower back : 12 reps
- fire hydrains: 10 reps clockwise, 10 reps anti clockwise
- Leg swings
- Static hip stretch
- Shoulder dislocates
Squats:
- Bar x 4 x 5
- 50kg x 2 x 3
- 60kg x 1 x 2
- 70kg x 1 x 2
- 80kg x 1 x 1
- 90kg x 1 x 1
- 100kg x 1 x 1
- 105kg x 1 x 1
- 110kg x 1 x 1 - PR!
- 115kg x 1 x 1 - PR!!
total lifts: 36
15 minute sleep. Literally.
Cleans:
- bar x 5 x 5
- 40kg x 3 x 1
(had to call it there, tricep flared up hardcore and could hardly grip the bar/no complainin)
total lifts: 28
Bicep curls:
- bar x 3 x 30/28/25
total lifts: 83
Notes: SOOOOOO tired cause of uni. But went in and after 105 moved pretty well, i decided to be a little adventurous. 115 was a massive grind, but still got it. Recorded so will have vid up later on. 2.5kg increase in under 1 month, is pretty cool. Cant wait to start maxing every single day (i actually might start sooner rather than later to be honest). Adapting quite well, knee pain has disappeared and calvs are taking a massive beating. Dunno what happened with elbows recently, theyve just decided to be a homo and flare up whenever i raise them. So ima be doing some tricep rehab kinda shit. Just going to tie my yellow band up to something and pull it down for a gaggillion reps. Found an oly gym in my hometown as well, so thatll be pretty sweet when i go home.
ps adriana lima is literally the most beautiful woman on earth.
since tnation being a faggot.
http://us.battle.net/d3/en/blog/5366966/“Diablo_III_Wrath”_World_Premiere-5_8_2012#blog
that vid is soooooooo awesome
And
Tricep rehab:
yellow band pushdown: 2 x 40
then i got bored and decided to stop lol, ill be doing them everyday anyway so its all good. See if it works.
Month 1; week 4; Day 4:
Morning:
- Nothing.
Training:
- BW squats: 12 reps
- Mountain climbers: 10 reps
- Groiners: 8 reps
- Lower back thing: 12 reps
- Fire hydrains: 10 reps clockwise, 10 reps anti clockwise
- Leg swings
- Shoulder dislocates
Squats:
- Bar x 4 x 5
- 50kg x 2 x 3
- 60kg x 1 x 2
- 70kg x 1 x 2
- 80kg x 1 x 1
- 90kg x 1 x 1
- 100kg x 1 x 1
- 105kg x 1 x 1
- 110kg x 1 x 1
Total lifts: 35
15 min rest
Front squats:
- bar x 4 x 5
- 50kg x 2 x 3
- 60kg x 1 x 2
- 70kg x 1 x 2
- 80kg x 1 x 1
- 90kg x 1 x 1
- 100kg x 1 x 1
total lifts: 33
Hammer curl*:
- 10kg x 3 x 15
Tricep pushdown*: - dunno x 3 x 30
- = supersetted
Notes: Only got 5hrs sleep last night, so everything was feeling a bit stale. But squatting was still easy. legs were shaking after 110, so decided to call it there. I have decided to not dial back the weight, instead im going to start going on how i/other lifts feel. I was originally going to work up 3x a week but thats too much to think about.
Front squatting was good as well, 100 felt way smoother than on tuesday. Decided if i cannot clean /snatch tomorrow that im going to front squat again and will probably front squat after clean / snatch anyway. Everything has pretty much adapted minus calfs and elbows. Elbows flared up from front squats so curls and tricep shit was done. Helped some. Well see how it all goes.
^ that last girl … gawdamn
[quote]spar4tee wrote:
^ that last girl … gawdamn[/quote]
i wish i knew her name…
Month 1; Week 4; day 5:
Morning:
- Scorpions: 6 reps
Training:
- BW squats: 15 reps
- Mountain climbers: 12 reps
- Groiners: 10 reps
- Lower back thing: 12 reps
- fire hydrains: 10 reps clockwise, 10 reps anti clockwise
- Leg swings
- Shoulder dislocates
Squats:
- bar x 4 x 5
- 50kg x 2 x 3
- 60kg x 1 x 2
- 70kg x 1 x 2
- 80kg x 1 x 1
- 90kg x 1 x 1
- 100kg x 1 x 1
- 105kg x 1 x 1
- 110kg x 1 x 1
- 115kg x 1 x 1
- 117.5kg x 1 x 0 -SHOULD NOT OF HAPPENED
total lifts: 36
15 min break
Jerks:
- bar x 5 x 5
- 30kg x 1 x 3
- 40kg x 4 x 3
- 42.5kg x 1 x 2
- 45kg x 1 x 1
- 50kg x 1 x 1
- 55kg x 1 x 1
- 60kg x 1 x 1
(no rest)
Front squats:
- bar x 4 x 5
- 50kg x 2 x 3
- 60kg x 1 x 2
- 70kg x 1 x 2
- 80kg x 1 x 1
- 90kg x 1 x 1
- 100kg x 1 x 1
- 102.5kg x 1 x 1 - PR!!
total lifts: 34
Notes: i am tired. Squatting felt really good, even 115 was pretty speedy. As i said above i really should not have missed 117.5 however i dive bombed it hard and when i dive bomb it i look down and therefore couldnt make the lift. Ill get it soon, very soon. Elbow flared up hardcore on jerks but i decided to see how much pain i could take and still work up. Got to 60 and called it there, not because of pain, just got bored lol. Front squats everything felt heavy, the bar felt like 100 but still got the PR which im pretty happy about. Time to eat everything in sight.
Month 1; Week 4; Day 6:
Morning:
- Nothing.
Training:
- Bw squats: 15 reps
Squats:
- bar x 5 x 5
- 50kg x 3 x 3
- 60kg x 1 x 2
- 70kg x 1 x 2
- 80kg x 1 x 1
- 90kg x 1 x 1
- 100kg x 1 x 1
- 110kg x 1 x 1
total lifts: 40
Notes: that was it. Was so dehyridated at training, 60 felt slow and heavy. Stayed up late cause of minecraft (LOLOLOL). no warm cause i couldnt be bothered. Thats literally all there is to say.
OH AND D3 in 3 days
[quote]jacob-1310 wrote:
[quote]Jab1 wrote:
Squats seem to be getting better every time. Nice work.[/quote]
Take a look at the comparison. I still dont believe it lol.
& thanks dude. [/quote]
Just catching up in here bro - that is truly a huge difference in that video, and now all of a sudden you’re squatting 10kg - 15kg more! Awesome!