[quote]spar4tee wrote:
Going to check your log more often bro[/quote]
I see you starin at my wives! Thanks for stopping in man.
Month 1; Week 2; Day 1 (adaption)
Morning:
- Groin stretch @ 1 min
- Ext hip stretch @ 1 min ea side
Training:
- BW squats: 12 reps
- Mountain climbers: 12 reps
- Groiners: 10 reps
- Lower back thing: 12 reps
- another lower back thing + groin stretch: 6 reps
- Fire hydrains: 10 reps clockwise, 10 anti clockwise
- Pec stretch
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
- 95kg x 5 x 1
total lifts: 32
10 min break
Clean & Jerk:
- bar x 3 x 3
- 40kg x 1 x 2
- 50kg x 1 x 1
- 55kg x 1 x 2 - PR!
Total lifts: 11
Notes: I did a way too long warm up today, mainly i think because subconciously i was finding a reason to delay squats. Apart from that Squats were pretty speedy up until 95 then things started to get ugly. I moved my stance in and it made a huge difference, the problem was my upper back wasnt getting tight this morning. I cant wait to get my olympic shoes theyll help a ton. Its amazing how anything related to a front squat makes my lower body feel so good and my upper body feel like it just went through a washing machine with knives. Nearly missed the second rep of 55 on cleans, didnt catch it properly on my left shoulder, but grinded it out none the less. Soo tired, i blame ghost recon beta. Bring on tomorrow.
extra work:
- laying leg raise thing ( stretches hamstrings): 2 x 12 reps
- Side laying leg raise thing ( hips hip flexors): 2 x 12 reps
- Knee rehab movement : 2 x 12 reps
- Basically you get into the hole of the squat then do 4 quater reps and 1 full (thats 1 rep) & repeat. Meant to force the inflimation proccess or something like that, something i got from the oly forums. never heard it before so it must work.
going to do some mobility work later on
that dude is crazy.
[quote]jacob-1310 wrote:
that dude is crazy.[/quote]
clinically insane white box trolololo
damn link.
there it is haha
Month 1; week 2; Day 2:
Morning:
- Hip ext stretch @ 2 min each
- Groin stretch @ 2 min each
Training:
- BW squats: 2 x 12
- Mountain climbers: 12 reps
- Groiners: 12 reps
- Lower back thing: 12 reps
- Fire hydrains: 10 reps clockwise, 10 reps anticlockwise
- Static hip stretch @ 15 seconds
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
- 95kg x 3 x 1
Total lifts: 30
10 minute break
Front squats:
- bar x 3 x 5
- 40kg x 2 x 3
- 50kg x 1 x 2
- 60kg x 1 x 2
- 70kg x 5 x 1
Total lifts: 30
Barbell bicep curls: 3 x 15/15/10
Notes: My body is starting to play little tricks on me. When i wake up im sick so i cant go in and train at 8 - 9 am which is when i usually do, need moar of that mental power. Anyway squatting was great, up to 95kg. Everything was moving so quick i couldnt believe it. 95 was slow and a little bit of a grind, although technique stayed great, didnt even favour right leg, today my left leg took a bit of a beating. I think the close stance squatting is helping. Front squats were great as usual and had a bit of elbow pain so did some curls in da squat rack… Tomorrow i get to visit a powerlifting/strongman gym, little nervous tbh, hoping to clean & jerk 60kg. Lets pray.
Month 1; Week 2; day 3:
Morning:
- Groin stretch @ 1 min ea side
- Lower back thing 12 reps
- Ext hip stretch @ 1 min ea side
Training: (PM! usually its AM)
- BW squats: 12 reps
- Mountain climbers: 12 reps
- Groiners : 10 reps
- Static hip stretch @ 15 sec ea side
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
- 95kg x 4 x 1
Total lifts: 35
15 min rest
Clean & jerk:
- bar x 4 x 3
- 40kg x 2 x 2
- 50kg x 1 x 2
- 55kg x 1 x 1
- 60kg x 1 x 1 - PR!
- 62.5kg x 1 x 1 - PR!
total lifts: 21
Notes: Went to a private powerlifting/strongman gym today and man, if i could afford and had transport id switch over in an instant. Made me realize how shit my commerical gym really is. No mirrors, no machines, just proper bars & racks & bumpers. Going to make it a routine to visit once a month or once every 2 months or something along the lines. The atmosphere is crazy. The owner really convinced me to go into a meet no matter what my numbers are, just get in there and get it done. So im all hyped up. Anyway unto training, i forgot all about fire hydrains mainly because i was training in the PM and had been so hyped up to train all day. Squats were great, but i was using a different bar, had no mirror to look at which was kinda confusing. They were speedy up until 70kg when i started to slow down, 95kg wasnt too bad, i was staying upright. The bar basically sat in my magic spot which is awesome. I actually failed a lift went for a 5th on 95 and looked at the floor on my way up and that was me done.
Cleans & jerk PR i am so happy about. Training partner/s said that the 60 flew up, but it didnt feel like it did. So happy about it though. 17.5kg till end of year goal. Once i get my oly shoes itll be a ton easier i think. Just gotta catch it lower. Wish i had filmed, but would of looked a bit silly when you got amature strongman one arm militaring 105kg beside you lol. Awesome night, happy with the results, time to eat and sleep and wake up tomorrow and squat.
Month 1; Week 2; Day 4:
Morning:
- Groin stretch @ 1 min ea side
Training:
- BW squats: 2 x 12
- Mountain climbers: 12 reps
- Groiners: 10 reps
- lower back thing: 12 reps
- Fire hydrains: 10 reps clockwise, 10 reps anti clockwise
- Shoulder dislocates: 10 reps
Squats:
- bar x 3 x 5
- 50kg x 4 x 3
- 60kg x 1 x 2
- 70kg x 1 x 2
- 80kg x 1 x 1
- 90kg x 1 x 1
- 95kg x 3 x 1
Total lifts: 36
10 - 15 min break
Front squats:
- bar x 3 x 5
- 40kg x 3 x 3
- 50kg x 1 x 2
- 60kg x 1 x 2
- 65kg x 1 x 1
- 70kg x 7 x 1
total lifts: 36
Barbell bicep curls:
- bar x 3 x 15
Total lifts = 45
Notes: Woke up so tired and exhausted from last night, nearly went back to sleep. As a result squatting wasnt the best. WINTER IS COMING… Took so long to warm up. Favored right leg again today, bar speed was slow. Felt slow anyway, looking at videos its decent. To make up for such shitty back squats i decided to smash front squats + some curlbros asked how long i had left and i wasnt letting spread their disease to my bar. Front squats were great as always, deep, speedy, smashed them. Some were even paused. Elbow was flaring up so bicep curls in da squat rack again… Overall it was a good day, training tired is what its all about. If my shoes end up arriving today im going back in and doing some more.
[quote]jacob-1310 wrote:
didnt post the pic. [/quote]
Good man
I want that beard.
Month 1; week 2; Day 5:
morning:
- Groin stretch @ 1 min each side
- Ext hip stretch @ 1 min ea side
Training:
- BW squats : 6 reps
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
- 95kg x 3 x 1
- 85kg x 3 x 2
Total lifts: 41
Clean & jerk:
- bar x 8 x 3
Total lifts: 24
barbell bicep curl:
- bar x 3 x 15
Total lifts: 45
Notes: oly shoes arrived today. Compression shorts arrived today. I was so excited to train. Reason for me doing 1 thing to warm up. Olympic shoes made me squat so deep my balls nearly touched the ground. Not that it matters how deep, but i was quite amazed given my flexability issues. Had to remove the safety pins cause the bar was hitting them on the way down. Everything was moving quick as. 95kg was a little slow, felt it anyway, video shows it moving relatively well. FOUND OUT MY SQUATTING ISSUE. Its both a mental thing and a form issue. 1) I need to focus on my pushing my heels into the ground, 1 leg (my right does this) my left doesnt which causes my right knee to travel forward further compared to my leg, reason why my right is much sorer than my left. So now i really need to put all my energy into doing that. This is both from squatting shitty for 1 year and because im lazy. 2) my upright position. Something im definitly not used to. It is improving especially since ive changed bar positions, may even have to go a little higher. This is really caused by doing “Power” squats for the past year off boxes and doing it shitty.
Anyway, cleans were way better with oly shoes (obviously.) Basically all there is.
massivestory.mkv
Month 1; Week 2; Day 6:
Morning:
- Groin stretch @ 1 min ea side
- ext hip stretch @ 1 min ea side
- Cricket ball back rolling
Training:
- BW squats: 15 reps
- Mountain climbers: 12 reps
- Groiners: 10 reps
- Fire hydrains: 10 reps clockwise, 10 reps anti clockwise
- Static hip stretch : 15 sec ea side
- 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
- 95kg x 3 x 1
- 85kg x 3 x 2
Total lifts: 44
15 min break
Speed pulls @ 65% of 1rm, hook grip, clean stance:
- bar x 4 x 5
- 60kg x 2 x 3
- 80kg x 1 x 1
- 90kg x 10 x 1
total lifts: 37
15 min break
Snatch:
- bar x 10 x 3
Total lifts: 30
Notes: The longest train session ive done in ages. 3 hours. Anyway was watching some mobilitywod vids this morning about knee pain etc and found out that ive got extremely tight calves. John broz wasnt wrong when he said that squatting oly style smashes your calves. Squatting was awesome up until about 80kg, then i started to get slow. I was generally moving slow this morning. It amazes me at how i managed to get some of my lifts because they were moving so slow. Inbetween each set i was cricket ball rolling calves or stretching them in someway shape or form. This seemed to help a ton. Speed pulls were a little slow because i wasnt geting in the right leverages and im not used to pulling with a heel. Snatches were probably the best theyve ever been, minus on the first set i smacked my self in the dick. After that they were moving so quick.
WEIRD! I don’t remember the last time I even bothered to half-assed stretch my calves.
You sick of squatting yet? haha
[quote]Spock81 wrote:
WEIRD! I don’t remember the last time I even bothered to half-assed stretch my calves.
You sick of squatting yet? haha
[/quote]
It really only started to become evident when i started using oly shoes. Grab a cricket ball/lacross ball and dig it into it. The challenge = not to make pain face.
I was getting sick of it until my olympic shoes arrived. (i keep going on about them haha) Basically just learning a new style of squatting. Ive found i basically have a pattern of Bad squat day, Good squat day and so on. The oly lifts & front squats are what makes this so fun for me anyway. Never really done olympic lifts to a great deal and learning something new is always fun. I just wanna adapt already, thats the worst part.
Month 1; Week 2; Day 7:
Morning:
- calf rolling
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
- Shoulder dislocates: 15 reps
Squats:
- Bar x 4 x 5
- 50kg x 10 x 3 - All paused for a 3 - 5 count
total lifts: 50
5 - 10 min rest
Bench:
- bar x 3 x 5
- 40kg x 2 x 3
- 50kg x 1 x 3
- 60kg x 1 x 2
- 65kg x 1 x 1
- 70kg x 1 x 1
- 75kg x 1 x 1
- 80kg x 1 x 1
(all reps paused)
(add slingshot) - 90kg x 1 x 1
- 95kg x 1 x 1
- 102.5kg x 1 x 1
- 107.5kg x 1 x 1
total lifts: 34
Notes: Very solid session. Sitting in the hole was so comfortable, surprisingly. One day ill get to spartees achievement of holding 340 in the hole. Calf didnt play up which was good. Finally get to take some fish oil, trying to not use it during my adaption, Ivan said anti inflamatories slow the adaption process. I believe him. Benching went smooth as. Slingshot sets flew up. Going to progress slowly with the bench, last thing i was is screwed shoulders. Feeling strong(er). Little nervous about next week, have never done a 100kg raw squat before. Time to eat and recover.
knew i was forgetting something.