Saturday.
(KB complex on L and R to warm up- 24kg.
5 x swing, 5 x clean, 5 x press, 5 x squat)
Pull-up: 7 x 5.
Deadlift: 60kg x 5, 90kg x 5, 120kg x 5, 140kg x 5, 160kg x 6.
Dips: BW x 3, 32kg x 1, 52.5kg x 1, 60kg x 1, 24kg x 2 x 5.
BB curl: 40kg, 5 x 10.
Erg: 5 x 20 sec rows. Best distance 119m.
Tuesday.
Bench Press: 60kg x 10, 80kg x 10, 90kg x 8, 100kg x 5, 5, 6.
Face Pulls: 5 x 10.
BB complex x 3 @ 50kg
(3 rounds of DL/PowerClean/FrontSquat/PushPress/BackSquat/BTNpushPress).
Wednesday.
(TGU’s with the 16kg)
KB Complex w/24kg bell/s: 5xSwing/5xClean/5xPress/5xFrontSquat
7 rounds. 3 x L, 3 x R and 1 x Double.
Harsh. Form was poxy, particularly on the cleans and presses.
Thursday.
Squat: 60kg x 2 x 5, 80kg x 5, 100kg x 3, 110kg x 1, 120kg x 1, 130kg x 5.
Power Snatch/OHS: 40kg x 3, 45kg x 2 x 3.
BB complex (DL/PowerSnatch/OHS/BackSquat/BTNPushPress, x 3): 45kg, 3 rounds.
DB Shrug: 45kg, 4 x 10.
Erg: 20 second rows x 3, 115m best.
Friday.
Press: 50kg x 5, 5, 12.
Push Press: 60kg x 5, 67.5kg x 5, 72.5kg x 5.
Lateral Raise: 15kg, 4 x 12.
Reverse-flye: 12.5kg, 3 x 10.
Rolling DB extension: 15kg x 8, 17.5kg x 8, 20kg x 8.
Dips: 30kg, 2 x 5.
Wednesday.
Pull-ups: 3 x 7.
Pendlay row: 60kg x 3 x 8.
Sumo DL: 60kg x 5, 100kg x 5, 120kg x 3, 140kg x 3, 150kg x 1, 160kgx 1, 170kg x 3.
Plate-loaded braced row: 20kg x 12, 25kg x 12, 30kgx 12.
EZ-Bar curl: 30kg, 5 x 10.
Double DB complex (hi-pull/snatch/BOR/DL/clean/press, 5 times): 10kg DB’s x 2, 3 rounds.
The sumo’s were shit. I wasn’t getting tight at all today, even pendlay rowing with 60kg was abysmal, so I shouldn’t tried a heavy triple with 170. Bar got away fron me on the second rep and I’d say it was one of the ugliest fuckin’ reps of my life
Thursday.
Floor Press: 60kg x 10, 80kg x 8, 95kg x 5, 105kg x 3, 115kg x 3.
Lying DB Press: 40kg, 2 x 8.
Dips: BW x 8, 15kg x 8, 30kg x 5, BW x 2 x 8.
Face pulls: 5 x 10.
DB Shrug: 50kg, 3 x 10.
Erg sprints: 5 x 20 seconds w/ 1 min rest.
Floor Presses actually felt pretty good.
Monday.
Front Squat: 60kg x 2 x 3, 70kg x 2 x 3, 80kg x 1, 90kg x 1.
Pull-ups: 10kg, 5 x 3.
Goblet Squat: 25kg x 10, 35kg x 10, 40kg x 10.
Chest- Supported DB Row: 22kg DB’s, 3 x 10.
Tuesday.
Bench Press: 60kg x 5, 80kg x 5, 90kg x 3, 100kg x 3, 110kg x 1, 120kg x 2.
Deadlift: 60kg x 2 x 3, 100kg x 2 x 3, 140kg x 1, 160kg x 1, 180kg x 3.
Lying DB Press: 35kg, 3 x 10.
Face Pulls: 3 x 10.
Thursday.
Squat: 60kg x 3 x3, 100kg x 2 x 3, 120kg x 1, 130kg x 1, 140kg x 1, 150kg x 1.
Chin-ups: 3 x 8.
Kneeling rope abs: 3 x 15.
Friday.
Press/PushPress/PushJerk: 40kg x (1,1,1) x3. 50kg , 2 x (1). 60kg x (1), 70kg x(1).
Single leg DL: 20kg x 8, 30kg x 2 x 8.
Seated (backless) DB overhead press: 20kg DB’s, 3 x 10.
Lateral Raise: 16kg, 3 x 10.
Saturday.
Farmer’s Walk: 2 x 24kg KB’s, 70m x 3.
KB Waiter’s walk: 20m. Single 16kg x 1 (L and R), Double 24kg x 1.
Broad Jump: 3 x 5.
KB curl: 16kg, 3 x 10 each side.
Lying KB extension: 16kg, 1 x 8, 1 x 10, 1 x 12 each side.
Monday.
Front Squat: 60kg x 3 x 3, 75kg x 3, 85kg x 2, 95kg x 2.
Pull-ups: 15kg, 6 x 2.
Goblet Squat: 40kg x 10, 45kg x 10, 50kg x 10.
Chest-supported DB Row: 22kg, 3 x 10.
Into the 2nd week low-carbing (~60g PD) and training seems to be going surprisingly well!
Tuesday.
Bench Press: 60kg x 8, 80kg x 5, 100kg x 3, 115kg x 1, 125kg x 1.
Sumo DL: 60kg x 2 x 3, 100kg x 2 x 3, 140kg x 2, 160kg x 1, 170kg x 1, 180kg x 1.
Lying DB Press: 40kg, 3 x 8.
DB Shrug: 40k, 3 x 15.
Well happy with the DL, I think that’s the most I’ve ever pulled sumo. 180 wasn’t perfect but it was a lot better than my last sumo top set.
Bench was fine. I went for a second rep with the 125 but I knew straight away it wasn’t happening.
Considering my weight’s down (88 today), it’ s fine.
Thursday.
Squat: 60kg x 3 x 3, 100kg x 2 x 3, 120kg x 1, 135 x 1, 150kg x 1, 155kg x 1.
Press/PushPress/PushJerk: 40kg x (1,1,1), 50kg, 62.5kg, 72.5kg.
Chin-ups: 3 x 10.
Face Pulls: 3 x 15.
Kneeling rope abs: 3 x 15.
Great session. Had to do a bit more than would be ideal today as only getting to train four days this week, but am very happy with how the squat’s coming along.
Saturday.
Broad jump: 3 x 3.
Farmer’s Walk: 35kg, 3 x 70m.
Waiter’s Walk: 20kg x 30m, 40kg x 30m, 20kg L x 30m, 20kg R x 30m.
Single-Leg DL: 40kg, 3 x 8/8.
Seated DB overhead press: 25kg, 3 x 5.
Lateral Raise: 18kg, 4 x 8.
Dips: 3 x 8.
Rolling DB extensions: 22kg, 3 x 8.
BB curls: 35kg x 2 x 8, 40kg x 2 x 8, 45kg x 2 x 8.
Monday.
Pull-ups: 20kg, 8 x 1.
Front Squat: 60kg x 2 x 3, 70kg x 2 x 3, 80kg x 1, 90kg x 1, 100kg x 1.
Goblet Squat: 50kg, 3 x 8.
Chest-supported Row: 24kg DB’s, 3 x 10.
Tuesday.
Bench Press: 60kg x 8, 80kg x 5, 100kg x 3, 110kg x 1, 120kg x 1, 127.5kg x 1.
Deadlift: 60kg x 2 x 3, 100kg x 2 x 3, 140kg x 3, 165kg x 1, 190kg x 2.
Lying DB Press: 45kg DB’s, 3 x 5.
DB Shrug: 45kg, 3 x 15.
The bench was slightly iffy, I was grinding it out and the spotter may have put a finger to it, but I’m positive I had it so I’m counting it.
Would have been an ugly uneven lockout though, I fear.
Very happy with the DL.
Thursday.
Chin-ups: 4 x 8.
Squat: 60kg x 3 x 3, 100kg x 3, 120kg x 2, 130kg x 1, 140kg x 1, (wraps) 150kg x 2.
Face Pulls: 3 x 12.
Kneeling rope abs: 3 x 15.
(Calve raise 3 x 15/ 3 x 15)
Friday.
Press/PushPress/PushJerk: 40kg x 2 x (1,1,1), 55kg, 65kg, 75kg.
Single-Leg DL: 40kg, 3 x 8.
Seated (backless) DB overhead press: 20kg, 3 x 8.
Lateral Raise: 20kg, 3 x 8.
(Calf Raise 3x15/3x15)