@Jab - Still amazes me tbh haha. Thanks man. Love this program dude
EDIT: method* not program, sounds to bber lolololol.
Month 1: Week 4; Day 7:
Morning:
- Scorpions: some reps
Training:
- NOTHING!.
Notes: Reason why is 1) mum came up, and dont get to see her often. So tomorrow i wont be able to max, will be doing some repetitions. 1 month finished and ive achieved 1 goal already, got a ton of PRs. Loving this method at the moment.
Next months changes are:
- ill be front squatting 5x a week - mon through to friday
- Ill be going to a max every day on every exercise (minus oly lifts).
Feeling good about it.
DIABLO 3 IN 3 DAYS!
Month 2; Week 1; Day 1:
Morning:
- Scorpions: some
- Dunno how the people can touch their hand with their foot on this stretch
Training:
- BW squats: 15 reps
- Mountain climbers: 10 reps
- Groiners: 8 reps
- Lower back thing: 12 reps
- Leg swings
- shoulder dislocates
Squats:
- bar x 4 x 5
- 50kg x 2 x 3
- 60kg x 4 x 3
(all reps before paused for 5 count) - 60kg x 1 x 20
Total lifts: 58
(no rest)
Front squats:
- bar x 4 x 5
- 50kg x 3 x 3
- 60kg x 1 x 15
total lifts: 44
(no rest)
Clean & jerk:
- Bar x 3 x 10
- 40kg x 2 x 3
Total lifts: 36
Notes: Definitly know why i should never take days off. my calfs are so fuckin tight. Nothing to say about squatting, was the normal. boring day, thankfully tomorrow ill be able to go to a max again.
d3 music has been found.
7 - 8hrs left
interview with K.K
Month 2; Week 1; Day 2:
Morning:
- nothing.
Training:
- BW squats : 15 reps
- Mountain climbers: 12 reps
- Groiners: 10 reps
- Fire hydrain: 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
- 80g 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
Total lifts: 36
10 min rest
Snatch:
- bar x 5 x 3
Total lifts: 15
Clean:
- Bar x 5 x 3
total lifts: 15
(no rest)
Front squats:
- bar x 4 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
- 105kg x 1 x 1 - PR
notes:
cant talk - d3 is live.
KK well seeing as servers have a million people tryna login at the moment and a bug, ill finish what i started. Was suprised i got 115 today, the weight was feeling heavy and something, dunno what was feeling way off. 110 wasnt so deep, at least it didnt feel that deep. 115 however i sunk, just to make sure i still had it. Tomorrow will be better (maybe, depends if i can play d3 or not LOL). Front squats were brutal, 50 + felt like 100. Dont know if 105 was to depth but it must of been close, training partner said it was. Moar front squats tomorrow.
Gonna go try login for another hour. Wish me luck
month 2; Week 1; Day 3:
Morning:
- d3
Training:
- BW squats : 15 reps
- Groiners: 10 reps
- Fire hydrains: 10 reps clockwise, 10 reps anti clockwise
- Shoulder dislocations
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
5 min rest
Front squat:
- 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
total lifts: 32
Notes: Had an extremely long d3 session. So had to train in the afternoon. overall not too bad for someone extremely tired lol. Might be in for another long one tonight. Best game. Squat was easy and all that jazz as wel, the shit i normally say. Nothings changed as of yet. Wish my calvs would adapt faster though.
Month 1; Week 1; Day 4:
Morning:
- ext hip stretch @ 1 min
Training:
- Bw squats: 15 reps
- Mountain climbers: 12 reps
- Groiners: 8 reps
- Lower back thing: 12 reps
- Fire hydrains: 10 anit , 10 clockwise
- Leg swings
- Shoulder dislocates
Squats:
- Bar x 4 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
- 115kg x 1 x 1
- 105kg x 2 x 2 - PR!!
total lifts: 42
15 - 20 min rest
Front squats:
- bar x 3 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 0
Total lifts: 28
Notes: Got a lot more sleep than yesterday. Still went in feeling shit. 115 was a grind and omg the second set, second rep of 105 was 10x worse than 115. Still happy i nailed it. Dat progress feelin. Front squats are aggrivating my right elbow so hard, reason why i missed 105, literally couldnt drive my arms up. / no complain. Calfs are feeling way better. Now its just time for my elbow. Time for some more d3 lololol.
month 2; week 1; day 5:
Morning:
- Nothing
Training:
- BW squats: 15 reps
- Mountain climbers: 12 reps
- Groiners: 6 reps
- Lower back thing: 12 reps
- Fire hydrain: 10 clock, 10 anti clockwise
- Leg swings
- Should 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
- 110kg x 1 x 1
- 120kg x 1 x 1 - PR!!
- 125kg x 2 x 0
total lifts: 35
10 - 15 min rest
Jerks:
- bar x 4 x 5
- 30kg x 2 x 3
- 40kg x 1 x 2
- 45kg x 1 x 2
- 50kg x 1 x 1
- 60kg x 1 x 1
Total lifts: 32
(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
- 60kg x 1 x 15 - 25
Notes: Awesome PR today. Will upload the video, but it was so fast. I didnt get 125 for 1 reason: I was being a complete pussy. Pysched myself out both times. Still happy with 120. Told ya id have it real soon. Survived my first week of front squatting 5x a week. They are feeling solid, minus the 10 - 15kg differences. Definitly am starting to stay more upright. Calfs have finally started to adapt, just waiting on elbows.
I was thinking that im going to make a checklist of things i have to do every week, so its like this:
- Back squat 7x a week
- Front squat 5x a week
- Clean & jerk (practice/weight) 2x a week
- Snatch (practice/weight) 2 x a week
- Deadlift 1x a week
- Bench 1x a week
These will change when i go back home and will be able to train 5+ hrs a day (if the gym allows, hopefully it will seeings as its an oly gym). But for now itll go something along those lines. They are all minimums btw, I have even thought of deadlifting everyday until i get 2x BW (160). Will be playing around.
[quote]jacob-1310 wrote:
[/quote]
OMG dat azz omnomnom
theres the vid of 120
[quote]jacob-1310 wrote:
theres the vid of 120[/quote]
climbing up
@spar - one 5kg jump at a time. Thanks man. BTW i would most certainly wife most recent girl.
month 2; Week 1; Day 6:
Morning:
- Nothing.
Training:
- BW squats: 15 reps
- Mountain climbers: 12 reps
- Groiners: 8 reps
- lower back thing: 12 reps
- Fire hydrain : 10 reps clock, 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
- 110kg x 1 x 1
- 115kg x 1 x 1
- 105kg x 3 x 2
Total lifts: 41
10 min rest
Deadlifts, hook grip, clean stance:
- bar x 4 x 5
- 60kg x 2 x 3
- 70kg x 1 x 2
- 80kg x 1 x 2
- 90kg x 1 x 1
- 100kg x 1 x 1
- 110kg x 1 x 1
- 120kg x 1 x 1 - PR
Total lifts: 34
Notes: Was a decent day. Squats was easy and all the other shit i say every single time haha. Deadlifts were great though. Was speedish, still a little bit of rounding which is why i wont go over 120 for a while, until its heaps easy. Dont really wish to Grind deadlift reps.
Not sure whether i should have day 7 as light squats (ie 50 - 60 with puases x 2 - 3) or just keep rolling onto max’s or go to an easy paused single. Will likely do a month of each and see what works. Will decide upon waking up which one i wanna do for this month.
Month 2; Week 1; Day 7:
Morning:
- nothing.
Training:
- BW squats: 15 reps
- Mountain climbers: 8 reps
- Groiners: 8 reps
- Fire hydrain: 10 clock, 10 anti clockwise
- Leg swings
- Shoulder dislocates
Paused 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 - PR
- 105kg x 1 x 1 - PR!
- 95kg x 3 x 2 - PR!!
Total lifts: 40
10 min rest
Military press:
- bar x 4 x 5
- 40kg x 2 x 3
- 45kg x 1 x 2
- 50kg x 1 x 1
- 55kg x 1 x 1
- 60kg x 2 x 1 - kinda a jerk lol
Total lifts: 31
(no rest)
Cleans:
- bar x 6 x 5
Total lifts: 30
Notes: Good day today. Was really suprised with my pause squats. The pauses werent always long, maybe 1 - 2 count, good enough. Gonna start doing military presses/push press and see how that goes. Cleans were heaps good. Changed a few things around, keen to go back home and get into an oly gym. Basically all there is to tell today.
Well ive kinda decided on my outline so to speak:
Day 1- BS,FS
Day 2- BS, C&J, FS
Day 3- BS, MP/PP, FS
day 4- BS, Snatch, FS
Day 5- BS, C&J, FS
Day 6- BS, snatch, Deadlift
Day 7- Paused BS, MP/PP
Volume/Back off sets: 1x a week at minimum in BS only
Something along those lines. One day i might just do BS cause of lack of sleep or whatever.
No bench because my bench simply has never improved from just benching & Ive never been good at MP/PP so i am gonna give it a go and that will have some carryover i imagine to a jerk. A lot of the C&J and Snatch work will be done with the bar unless i end up going to the gym with bumpers. BS,FS,MP/PP to a max as always. Once my elbows have adapted to FS & MP/PP ill do back off sets. When i adapt to BS to a max all the time, which i think i am nearly there then ill start doing more volume/back off sets, eventually doing it every session.
Month 2; Week 2; Day 1:
Morning:
- nothing.
Training:
- BW squats: 15 reps
- Mountain climbers: 12 reps
- Groiners: 6 reps
- Fire hydrains: 10 clockwise, 10 anti clockwise
- Leg swings
- shoulder dislocates
Squats:
- bar x 4 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: 37
10 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
- 110kg x 1 x 0 - TOO HEAVY FOR TODAY
Total lifts: 33
Notes: Something was just off today, i think it was my weight, im down to a massive 78kg from 80kg, basically because im not eating well. Just have protein shakes n thats about it cause im gaming so hard atm LOL. Today ima change it. Gonna eat a ton of rice and kangeroo. 110kg for BS went up pretty well, better than 100 anyway. Nothing else to say. FS were great, made me feel good. 100 flew up so i thought id be a little adventerous and go for 110. It was simply just too heavy. Elbow has slightly adapted. Only started getting inflamed on final sets, 90, 100,110, but man when it did. Hand has swollen up like a balloon/no more complaining.
