Jacob-1310's Log

olympic workout no 1:

Warm up :

  • Farmers walks : 3 x 40 - 50 @ 22.5kg
  • Hip ext stretch
  • Groin opener

Hang cleans:

  • bar x 3
  • 25kg x 3
  • 30kg x 3
  • 35kg x 3
  • 40kg x 2
  • 45kg x 1
  • 50kg x 1
  • 55kg x 2

Had more in me for hangs but decided against it. Progress slowly over long period of time means i can stay injury free and live long and prosperous.

Hang snatch:

  • bar x 3
  • 22.5kg x 3
  • 25kg x 3
  • 30kg x 2

i then tried a full snatch and ended up hitting myself in the dick. Was not happy lol

Pendaly Rows: 3 x 10

Sit ups: 2 x 25+

that was all. I tried doing some JM presses but tricep pain came back so i didnt do. Better to be on the safe side.

For first time working up on heavier weight on hang clean & snatch im proud of myself. Will probably do more on Fridays workout because i know i have more in me. Just wish i had bumper plates so i could go to failure but hopefully soon.

Need to film some more shit. Writing is getting boring lol

Max effort lower body:
Decided i was not going to attempt a 1rm so here is what i did:

Rack pulls 2inch below knee with yellow band (30lbs (i think) @ top):
60kg x 3
80kg x 3
90kg x 3
100kg x 3
110kg x 3
115kg x 3

  • had more in me but decided that was enough. Really going to work on my deadlift for the next month or so, rack pulls etc just work where i stalled last time.

Front squat:*
bar x 6
30kg x 6
40kg x 6
45kg x 6

Orange band hamstring curl: 3 x 15*

*= supersetted

Seated GM vogelpohl style: 3 x 10

Landmine * : 3 x 10

  • Yellow band (x 1) x 10
  • yellow band (x 2) x 10
  • Yellow band (x2 ) x 10

Orange band standing GM * : 2 x 12

  • = supersetted

home. Legit an epic sesh. The rack pulls are all PRs i remember some months ago i couldnt pull 140 from that height. I rekon i could breeze 140 now.

thats about it

go forth and conquer

oly workout no2:

warm up:

  • hip external stretch
  • Wrist flexability
  • Back, Hamstring, Calvs cricket ball rollin

Workout:

hang Cleans:

  • bar x 5
  • 30 x 2
  • 40 x 2
  • 45 x 2
  • 50 x 2
  • 50 x 2

Hang Snatch:

  • bar x 2 x 3
  • 25 x 3
  • 30 x 3
  • 30 x 3
  • 35 x 3

Pendlay Rows: 5 x 10 *
Band pull aparts: 5 x 20*

  • = supersetted

Jerks : 3 x 6 - 10

Kneeling jumps : 3 x 3 ( should not of done after workout)

Nothing really to say. Average workout. Working on jerk form. I was trying to do it military press style (obv place leg back etc) and had my mate critque and he said basically your just dropping under the bar. Helped a lot. Still need to get the feel for it though & then increase.

apart from that.
Go forth and conquer.

dynamic effort lower body:

Warm up:

  • Farmers walks - 2 x 40 - 50 @ 25kg
  • Hip external stretch
  • Shoulder warm up
  • Back & Hamstring & Calf rollin

Box squat : 9 x 2 @ 55% ( 60kg)

Rack pull from 2inch below knee with yellow band and Hook grip: 4 - 6 x 10

  • 60kg x 6
  • 70kg x 6
  • 80kg x 6
  • 90kg x failure
    yellow band = 12.5kg tension at top ( i think lol)

Front squats: 3 x some*

  • 30 x whatever
  • 35 x whatever
  • 40 x whatever
    couldnt do oly grip so had to do other way. Shoulder was playing up. Better to be safe than sorry

Orange band hamstring curls : 3 x 15 + *

  • = supersetted

that was all. Finished off with some mobility exercises. than went home

oly workout no 1: - wasnt really an oly workout.

snatch grip deadlift :

  • 40 x 6
  • 60 x 5
  • 80 x 5
  • 85 x 5
  • 85 x 5

Pendaly rows: 3 x 10

Rotator cuff work: 3 x 12*
JM press: 5 x many *

  • = supersetted

Seated GM vogelpohl style : 3 x 10

Plate front raise: 3 x 10

Hanging leg raises: 3 x 10

workout was pretty much all over the shop today, originally wasnt going to train as i have finals coming up, decided to anyway. Am very happy though, i can train triceps again. Did all the JM presses with no pain.

now time to study and slay exam tomorrow.

max effort lower body:

warm up:

  • farmers walks: 3 x 40 - 50 steps @ 22.5 no rest
  • Hip ext stretch
  • Calf rolling on cricket ball
  • Hamstring rolling
  • Back rolling

Goodmorning squat to low box:

  • bar x 10
  • 40kg x 5
  • 50kg x 5
  • 60kg x 2
  • 70kg x 1
  • 80kg x 1
  • 90kg x 1
  • 90kg x 1
  • 60kg x 5

Was first time doing this exercise and i like it, although going to box sucks, i did have more in me but decided that was enough. However i need to focus more on doing the goodmorning lol.

Rack pulls from pin height 2 ( about 4 inch below knee) with yellow bang (30lbs at top):

  • 60kg x 5
  • 80kg x 5
  • 100kg x many

All were done with hook grip. Gotta get used to using hook from now on.

Front squats: 3 x 6 - 12

orange band hamstring curl: 3 x 20*
Landmine with yellow band doubled (60lbs at top ?): 3 x 10*

  • = supersetted

finished off with some buddah squats for a bita flexability.

that was about it, overall great sesh just need focus on sitting back for that goodmorning and ill be set. MORE STUDY!

oly workout 2:

Warm up:

  • Farmers walks
  • Ext hip stretch
  • Back, Calv, Hamstring rollin

Hang Cleans: 2 x 6

Kneeling jump to Box jump: 3 x 3

JM Press: 5 x 6 - 10

  • bar x 10
  • 30kg x 10
  • 40kg x 10
  • 50kg x 8
  • 60kg x 6

Pendaly Row with yellow band: 3 x 6 - 10

Military Press: 3 x 15 - 20

BB curls: 3 x 10

Was pleased with the JM presses. Nowhere near where i was before, but progress slowly and continue to make progress. Going to start doing Pendaly with bands (3 - 4 weeks).

dynamic effort lower body:

skipped.

oly workout no 1: ( was not an oly workout, but was meant to be)

Warm up:

  • Farmers walks: 5 x 40 - 50 steps @ 22.5kg no rest
  • Cricket ball rolling, chest, shoulders
  • BB rollin triceps

JM press: 5 x 6 - 10

  • bar x 10
  • bar x 10
  • 30kg x 10 (no feet)
  • 40kg x some
  • 50kg x some

Rotator work: 3 x 12

Pendlay rows: 5 x some with yellow band

Military press: 4 x 6 - 10+

  • bar x 10
  • 30kg x 10
  • 35kg x some
  • 40kg x 6 - 8

that is all there is to say about it. Boring, yet quick.

max effort lower body:

warm up same as always:

GM to squat to low box:

  • bar x 5
  • 30kg x 5
  • 60kg x 5
  • 70kg x 3
  • 80kg x 2
  • 100kg x 1 PR! <— was an epic grinder, close to 10 sec lift

Deflict pulls to toes just under:

  • 60kg x 5
  • 80kg x 5
  • 100kg x 5

Front squats: 3 x 10*
2x Yellow band Hamstring curl: 3 x 12 - 30*

Crunches : 3 x 10

so happy about the PR. Pretty much all there is to say.

upper body workout:

warm up (same as usual)

Hammer curls : 3 x 10
Tricep ext to chin ( been doing these last week as well, havnt been doing JM presses ): 3 x some*
Rotator work: 3 x 12*

Pendlay rows: 3 x some with yellow band

Military press: 3 x some*
Hammer curls: 3 x 10*

more bber than anything, although was good.

dynamic lower body:

warm up as usual:

free squats: 9 x 2 @ 60%

Deflict deadlift:

  • 60 x 5
  • 80 x 5
  • 100 x 6 PR

Front squat: 3 x 10*
orange band hamstring curl: 3 x 10*

sit ups: 3 x 10

  • = supersetted

Overall it was a great sesh, i havnt done free squats in a while and was feeling pretty speedy. Deflict pulls were good as was pulling with bar just under toes.

This is from saturday

today:

Changing from oly lifting - got over it LOL!. back to building my bench.

Warm up:

  • farmers, chest, back and tricep rollin on cricket ball
  • hammer curls : 3 x 10
  • Rotator work : 3 x 12/10/8

JM press with yellow band: 5 x 5

Vogelpohl rows: 4 x 10 - 12 (amazing exercise)

Military press: 3 x 10

Hammer curls: 3 x 10

Was again more of a bber routine, but thats alright could use some more muscel anyway.

max effort lower body:

warm up ( as usual)

Deadlifts:

  • 40kg x 5
  • 60kg x 3
  • 80kg x 2
  • 100kg x 2
  • 120kg x 1
  • 140kg x 1
  • 150kg x 0

Pin squats: 3 x 4 - 5

Goodmornings: 3 x 12

than later on

yellow band standing abdominals: 100 reps
Yellow band pull aparts : 100 reps
Orange band GM: 100 reps

done. Was so shit in the gym, just 0 atmosphere i will be glad to leave when the time comes. But at least i was able to hit my old PR on a shit day so im still happy.

upper body workout no 2:

JM press against yellow band: 5 x 5

Vogelpohl Rows: 4 x 10 - 12

Military Press: 3 x 5*
Standing side lateral raises: 3 x 10 - 12*

Next week, max effort and dynamic effort upper will be programmed again. Will be doing something new though. 3 weeks with 2 x tricep exercises, 3 weeks with 2 x upper back/lat exercises, 3 weeks with 2 x shoulder exercises and see how it goes and going to start putting back in extra workouts, im getting lazy and unmotivated.

Dynamic effort lower body (week 1 w/ bands):

Free squats with 50% free 15% band (not sure if thats the right % for band but thats what im going with atm): 9 x 2

Leg press: 5 x 5

Goodmorning: 3 x 12

Than later on:
Yellow band Standing abdominals: 100 reps
Orange band GM: 100 reps

This was an amazing sesh, weights felt speedy. Will be doing 3 weeks with bands, 3 without and going to continue doing free squats instead of box squats at the moment.

Max effort upper body:

Legs free bench:

  • bar x 5
  • 30kg x 3
  • 40kg x 3
  • 50kg x 3
  • 60kg x 3
  • 70kg x 3

Tricep roll/kick backs: 3 x 12

Close grip bench press:

  • 40kg x 10
  • 60kg x 5
  • 70kg x 2

Vogelpohl rows: 3 x 12

Military press: 3 x 5

Hammer curls: 3 x 10

upper body special workout:

Flat DB bench: 2 x 12*
Flat DB fly’s: 2 x 12*
Behind barbell shrugs: 2 x 50*

Had to cut it a set short had a bit of shoulder nagging and decided to listen to body.

Than later on today:

Band pull aparts: 100 reps
Yellow band standing abs: 100 reps

max effort upper body:

Warm up as usual

Pin squats:

  • 40 x 5
  • 60 x 5
  • 80 x 1
  • 90 x 1
  • 100 x 0

Leg press: 5 x 5

Standing GM: 3 x 12

than later on:
Yellow band standing abdominals: 100 reps
Orange Band GM: 100 reps

Fridays workout: week 1 of 2 tricep exercises

DE bench 9 x 3 @ 60%

Close grip bench press: 5 x 3

Tricep kickbacks: 3 x 12

Vogelpohl rows: 3 x 12

Military press: 3 x 10

Wasnt a bad workout, need to work on focusing to keep my upper back squeezed hard. Left shoulder rolls forwards.

Sundays workout:

DE lower body:

Squats with yellow band @ 55% : 20 x 2

Leg press: 3 x 12*
Standing GM: 3 x 12*

Standing abbs: 5 x 12

Training partner rocked up late so i matched him set for set was good though. Am feeling faster and faster each week which is a good sign.

vid of a few sets.