Jacob-1310's Log

max effort upper body:

slingshot bench press :

  • 80 x 2
  • 100 x 1
  • 110 x 1 ( just)
  • 115 x 0

Close grip bench: Rest pause sets

High lat pulls to chin : 4 x 10

DB side raises, one arm: 3 x 10
Front plate raises : 2 x 10+

Was moving the bar terribly slow this morning which lead to the miss of 115. I believe anyway that if i was being much more explosive this morning i would of got 115. will post the video soon lol. Everything else was alright, not really much to say.

Dynamic Lower body:

Warmup :

  • Farmers walks : 3 x 40 - 50 steps ( 15 - 30 sec pauses between)
  • Hip stretch
  • Groin stretch
  • Cricket ball rolling - 5 - 10 mins
  • BB Achilles heel rolling

Box squat - 10 x 2 @ 55%, no workup, changing stances for 3 - 4 sets. CHanging from Wide - medium - close.

Seated Goodmornings to pins ( 1 - 5 sec pause) : 3 x 10

(good exercise - will be doing more off)

Ghetto GHR - 6 x 2 - 10 +

Hit the groove on the first 2 or sets failed at 6 - 8 and then it all went to shit.

Standing Abdominal lat machine - 3 x 10 *
Pull Throughs - 3 x 10 *

  • = supersetted

Overall it was a great workout, bar speed was going okay , just had lots and lots of energy and lacross/cricket ( because im australian lol ) ball rolling is great. Makes you feel so good.

Special workout no1 lower body:

warm up:

  • farmers walks - 3 x 40 - 50 steps
  • hip stretch
  • Shoulder mobility work

Cleans: 3 zillion cleans. Literally clean after clean after clean, then when i got bored i did Clean + Jerk x 3 zillion as well, oly lifting is highly addicting.

Landmine : 3 x 8 - 10 *

  • 1 plate x 10
  • 1 plate + 1/4 plate (5kg) x 8
  • 1 plate + 1/4 plate attatched to chain x 8 ( had to use dip belt lol)
    ( last one was insanly hard, complete deload at the bottom)
    Front squat hold: 3 x 5 - 10 seconds *
  • 60 x 10
  • 80 x 10
  • 80 x 10
  • = supersetted

what was meant to be a 20 - 30 min workout turned into nearly 2 hours. Got so addicted to clean + jerk. It was only bar weight as i am trying to get the form down really well. I should have filmed.
Front squat holds are great thanks stormthebeach.

dynamic upper body:

bench : 9 x 3 @ 55% thumb length from smooth part of bar

Concentric only bench from pins: 4 x 4 - 10

  • 40 x 10
  • 50 x 10
  • 60 x 6
  • 70 x 4

Concentric only bench from pins, reverse grip: 3 x 5 - 10 (cant remember weight lol)

Pendal rows or whatever they are called: 3 x 6 - 10*
Rehab exercise: 3 x 10*

  • = supersetted

Jerk: 3 x 6 - 10 (very fun)

Was suprised at how much energy i had today, got hardly any sleep last night. Caffine does wonders (so would learning how to spell). Fairly good workout. that is all

go forth and conquer.

special workout no1 & no2 upper body combined:

warm up:
Farmers walks - 5 x 40 - 50 steps… 0 rest in between.
Shoulder warmup

DB flat bench press - 3 x failure *

  • 20 x fail
    1. 5 x fail
  • 25 x fail
    Tricep pushdown (rope) - 3 x 12 - 15 *
    Hammer curls - 3 x 10 *
    Tricep Kickbacks - 3 x some*

Vogelpohl Rows - 3 x some
DB front raises - 3 x some

  • = supersetted

I hate super setting. Good way to knock over a bunch of exercises in quick amount of time. But was a lot of work for special workouts, but thats what happens when you dont stick to the routine.

max effort lower body:

Warm up:
Farmers walks - 3 x 40 - 50 x 30 sec rests
Hip stretch
Groin Stretch
Shoulder mobility work

Box squat - 6 x 1 - 5

  • 40 x 5
  • 60 x 3
  • 80 x 1
  • 100 x 1
  • 110 x 1
  • 120 x 0

Concentric only squat: 2 x 5

Seated GM : 3 x some

Ghetto GHR: 3 or 4 x some

Everything was feeling so great. Until 120. All the previous sets felt light as, got to one 120 and just got pinned. Although i do make it off the box and didnt buckle like last week which was good. Form is the issue. Flexibility in one side of hip compared to other side sucks anus. Video will be uploaded. 100 was pretty much a goodmorning squat. lol.

failing = mental condition.

video of 100 box. Form = shit.

max effort upper body:
Rep method:

warm up :
shoulder warm up
tricep pushdowns : 1 x 50

DB floor press - 3 x failure

  • 1 x fail @ 22.5
  • 1 x fail @ 25kg
  • 1 x fail @ 25 kg

Concentric only bench press from pins: 3 x 6 - 10 +

  • 1 x 10 @ 40 kg
  • 1 x 10 @ 50kg
  • 1 x 6 @ 60kg

Pendal Rows - 3 x 12 + *
One arm rows - 3 x 8 *

  • = supersetted

Jerks - 3 x some

Well something definitly happened with shoulder. Pretty bad actually, i should have stopped training on it and just went home but im not a quiter so i continued and just made it worse lol. So im sucking up balls and stopping benching for a month (or longer) to do rehab. Which i should have done ages ago.

so now there will be no dynmaic/max upper body days. It will be dynamic deadlift day / max effort deadlift day. 4x per week lower body. Preparing anus now. Enjoy this photo.


Dynamic Lower body:

Warm up:

  • Farmers walks - 3 x 40 - 50
  • Hip ext stretch
  • Groin opener
  • The squats were you go from side to side LOL.
  • Shoulder warm up / Rehab

Squats - 9 x 3 @ 60%

Ghetto GHR - 5 x 3 - 10

Pull through - 3 x 10

Strict sit up (legs straight) - 3 x 10

No lower back work today. Seeing as i cant bench ill be squatting 4x per week. I am actually considering switching to smolov for this time period, or a smolov style workout, but my squat aint high enough to be doing smolov. So ill continue to do dynamic and max effort work and put something else in the other days. Maybe Rep work or im thinking of doing deadlifts 5/3/1 style but x2 per week and not go over 80 - 85% to not hinder progress on squats (hopefully). Also seeing if i can clean tomorrow. If i can clean then im going to replace deadlifts with cleans (power or hang, cant do full cleans lol) just because they are super fun. Need to see how shoulder goes.

enjoy photo.
enjoy rest of day wondering what you would do.

That is a way on how to set up Ghetto GHR incase anyone was wondering. That is my way anyway.

enjoy

LOL wrong link

enjoy

special workout no1:

Hang Cleans: heaps x 6

Ghetto reverse hyper (will post vid on how to set up once i film it lol) : 3 x 10 - 15

Just learning cleans still, but found that after 6 reps i cant produce the exlposiveness. So doing heaps of sets x 6 reps with just light weight, between bar and 40kg. Form is improving more and more each week.

On the reverse hyper, i got the idea from someone on youtube lol cant remember vid. But it works the same shit kinda anyway. Im sure the real thing is much harder but oh well. Got to use what youve got.

all in all i walked outa gym sweaty as fuck from cleans. Enjoyable
Tomorrow = more squats (yes)

enjoy picture.

unto training:

warm up:

  • Farmers walks : 3 x 40 - 50
  • Smitty diesel 2 min shoulder warm up
  • Internal hip stretch
  • Groin opener
  • Cricket ball rollin on back (sucks)
  • BB rolling ankles & triceps

Cleans : some x 6

  • not heavy only working up to 40kg. Still just trying to make the bar rattle everytime so i know im getting the explosiveness and need to stop trying to upright row!

Seated Goodmornings Vogelpohl style - 3 x 10

Shoulder rehab : 3 x 10 - 12 on each thing
DB retractions
DP protractions
Posterior capsule stretch

Tricep Rehab:

  • Tricep Rope pushdown: 3 x 15*
  • Tricep Bar pushdown: 3 x 15*
  • = supersetted

one arm row: 3 x 10

Vogelpohl seated GM are so hard but it will make me strong hopefully. Still am trying to build muscel in triceps, upper back. ATM i cant do much for my shoulders it aggrivates it too much. I also thing the problem might be more towards my tricep/wrist area instead of shoulder (just theory). But in coming weeks i will try different things, ie incorporating shoulder workout.

Also:
Video of shoulder rehab

go forth and conquer

special workout :

Shoulder rehab circut 2 without banded rotator cuff & db cuban press: 3 x 10 - 15 on errything

  • Band pull aparts
  • Band dislocates
  • Band Presses

All done with yellow band lol. All i know is that the resistance is 5 - 30 lbs.

Band GM - 1 x 20 with orange band ( 30 - 50lbs resistance)

Going to be doing a set of the band GM everyday to hit my weakness which is lower back.

anyway here is a funny vid:

max effort lower body:
Warm up:

  • Farmers walks : 3 x 40 - 50 @ 25kg
  • groin opener
  • Hip external hip rotation stretch thing
  • Rolled all of back + hamstrings with cricket ball
  • BB rolling ankle

Deadlifts: everything done with yellow band - all band tension = anywhere between 0 - 30 lbs (i think lol)

  • Bar x 5
  • 60kg with ( 5- 30 lb) x 5
  • 80kg with ( 5 - 30 lb) x 1
  • 100kg with ( 5 - 30 lb) x 1
  • 120kg with ( 5 - 30 lb) x 1
  • 135kg with ( 5 - 30 lb) x 0
  • 100kg with (5 - 30 lb) x 6
  • 60kg with ( 5 - 30lb) x 10

Concentric only squat with yellow band : 3 x 3 - 6

  • 40kg x 6
  • 40 + yellow band x 6
  • 60 + yellow band x 3

Ghetto GHR - 3 x 6 - 8*
Orange band standing GM - 3 x 10 + *

  • = supersetted

Front squat holds - a bunch x 5 - 10 seconds

  • 60 x 10 ( with rest)
  • 80 x 10 ( with rest)
  • 100 x some sec (no rest from here)
  • 100 x some sec
  • 100 x some sec
  • 100 x some sec
  • 100 x some sec
    Done.

Didnt get a PR unfortunatly in terms of 1rm but got PRs in the rep work so im happy. Form sucked on the 135 deadlift - i pulled it off the ground, stalled around about knee level, tried to grind it got another CM than back rounded completely so i dropped. After i finish my cycle of concentric squats ill move unto rack pulls from that heighht or just lower and see how that goes.

Band work is so fun. Yes noob, yes not heavy weights. Why use bands? Cause i had to coin to buy. So ill be rotating that on and off in 4 week cycles and see how it all goes.

Other than that sick workout Walked home sore and feeling strong.

extra work today:

  • Yellow band pull aparts : 4 x 20
  • Hip mobility work as seen on mobilitywods deadlift prep videos ← highly recommend.

no rehab today because i completely forgot about it lol.

today was meant to be :
Cleans DB snatch Vogelpohl seated GMs tricep rehab shoulder work

However i didnt make it into the gym so today WAS:

Yellow band ( 5 - 30 lbs) pull aparts : 5 x 20
Yellow band Face pulls : 5 x 20
Yellow band tricep pushdowns: 5 x 20
Orange Band ( 30 - 50lbs) standing GM: 5 x 20

love having bands. Although i was pissed i couldnt make the gym i was happy with what i did. That is about it.
Dynamic lower body tomorrow. Prepin for it. Hopefully it rains so i dont have to work!


Dynamic effort lower body:

Warm up:

  • no farmers walks today, walked from work and thought that was enough LOL
  • Hip mobility exercise (refer to mobilitywod deadlift prep)
  • Hip stretch
  • Kneeling jumps: 2 x 5

Box squats: 9 x 2 @ 50% = 55kg

Cleans: 6 x 3*
kneeling jumps: 6 x 3*

Ghetto GHR: 4 x 3 - 8*

  • 1 x 8
  • 1 x 6
  • 1 x 4
  • 1 x 3
    Orange band ( 30 - 50lbs) standing GM: 3 x 10 - 12*

Strict sit ups: 3 x 10

  • = supersetted

Was a tough workout. Walked in feeling a bit slack and gym atmopshere was pretty shit. But it turned out good in the end the more i countinued. Towards the end of the cleans i just got fatigued couldnt keep good form so i stopped.
Kneeling Jumps are great. Am going to be adding into dynamic or max effort days at least once or twice per week.
That is really all there is too it.
Posting photo because reading a log without intersting shit (or big numbers) is so boring lol.
enjoy.

Special workout :

Cleans: 3 reps x a gaggillion sets
Snatch: 3 reps x a gaggillion sets

Land mines : 3 x 10

Not much to say about the workout accept, my form on cleans is getting better and snatchs felt good. Didnt hit myself in the dick this time lol.

Heard the funniest thing today at the gym. A lad said " Nah i do lighter weight because it burns more calouries. Gotta get my shred on for the summer"

i lold. that is all
time to eat a fuckload of food