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
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*
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 + *
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 *
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*
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:
Front squat: 3 x 10*
orange band hamstring curl: 3 x 10*
sit ups: 3 x 10
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.