Tuesday: Back and calves.
A1. Pulldown: 10 x 10.
A2. Calf extension: 10 x 10.
B. Topside halfmoons: 12kg, 2 x 10/10.
C. Kettlebell Snatch ladder: 10 - 1 @ 28kg, 03:13.
Thursday: Shoulders and Tri’s.
A. Press: 50kg, 5 x 10, 1 x 9, 1 x 7, 1 x 8, 1 x 7, 1 x 8 (averaging 8.9 reps per set).
B. Pushdown: 10 x 10.
Saturday: Legs and Bi’s.
A1. Squat: 100kg, 3 x 15.
A2. Kettlebell Curl: 16kg, 10 x 10.
Tuesday: Chest and Tri’s.
A. Incline Bench Press: 75kg, 6 x 10, 2 x 8, 2 x 7 (averaging 9 reps per set).
B. Pushdown: 10 x 10.
C1. 28kg KB swing: 5 x 25
C2. 20kg KB topside halfmoons: 5 x 10. 9.24.
Thursday: Back and calves.
A1. Seated Cable Row: 10 x 10.
A2. Calf extension: 10 x 10.
B. 2 x 6 of BB Complex w/ 40kg: (Snatch-grip DL/ Hang Power Snatch/ OH Squat/ Back Squat/ BTN Push Press).
Friday: Shoulders and Traps.
A1. Press: 55kg, x 10, 10, 10, 8, 8, 7, 8, 8, 7, 6 (total of 83 reps in 10 sets).
A2. DB Shrug: 55kg, 10 x 10.
B. 500m row in 1:36.4
Saturday: Legs and Bi’s.
A1. Squat: 100kg, 2 x 25.
A2. EZ-Bar Curl: 40kg, 10 x 10.
That second set of 25 with 100kg was really tough. I almost pussied out and left it at one set, but thankfully I wasn’t training alone in an empty gym, and that made all the difference.
Thursday: Shoulders, Back and calves.
A1. Press: 60kg x 9 (PR), 60kg x 9, 60kg x 7, 60kg x 7, 60kg x 7 (average 7.8 reps per set).
A2. Cable Row: 5 x 10.
A3. Calf Extension.
Friday: Chest, Traps and Tri’s.
A1. Incline Bench Press: 60kg x 8, 80kg x 10, 87.5kg x 8, 95kg x 2, 100kg x 1.
A2. DB Shrug: 60kg, 5 x 10.
B. Pushdown: 5 x 10.
Saturday: Legs and Bi’s.
A. Squat: 100kg x 30 (PR).
B. DB Curl: 20kg, 5 x 10.
Been working up to a Paddy’s Day squat PR for a couple of weeks now!
Tuesday: Upper Body.
A. Push Jerk: 20kg x 5, 30kg x 5, 40kg x 5.
B. Split Jerk: 30kg x 5, 40kg x 5, 50kg x 3, 60kg x 3.
C1. Push Press: 60kg x 3, 70kg x 3, 80kg x 3.
C2. BB Row: 70kg, 3 x 10.
D. Neutral-grip chins: 1 x 15, 1 x 10, 1 x 8.
E. Flat DB Press: 40kg, 2 x 8.
F1. EZ-Bar Curl: 30kg, 2 x 12.
F2. DB Shrug: 55kg, 2 x 10.
F3. Lateral Raise: 15kg, 2 x 12.
F4. Dips: 2 x 15.
F5. Face Pulls: 2 x 12.
G. Kettlebell Snatch: 24kg, 5 x 10.
Just feeling out technique on the jerks.
Wednesday: Lower Body.
A. Power Snatch: 20kg x 3, 30kg x 3, 40kg x 3.
B. O/H Squat: 20kg x 3, 30kg x 3, 40kg x 2 x 3.
C. Power Clean: 40kg x 3, 50kg x 3, 60kg x 3, 70kg x 12 (PR).
D. Front Squat: 60kg, 4 x 5.
E1. Kneeling abs: 3 x 8.
E2. Good Morning: 60kg, 3 x 8.
E3. Seated Calf Raise: 40kg, 3 x 15.
F. Kettlebell Swing: 28kg, 5 x 20.
Wednesday: Lower Body.
A. Power Snatch: 20kg x 3, 30kg x 3, 40kg x 3.
B. O/H Squat: 20kg x 3, 30kg x 3, 40kg x 2 x 3.
C. Power Clean: 40kg x 3, 50kg x 3, 60kg x 3, 70kg x 12 (PR).
D. Front Squat: 60kg, 4 x 5.
E1. Kneeling abs: 3 x 8.
E2. Good Morning: 60kg, 3 x 8.
E3. Seated Calf Raise: 40kg, 3 x 15.
F. Kettlebell Swing: 28kg, 5 x 20.
Friday: Upper Body.
A. Foam Press (5.5 inches) 60kg x 2 x 8, 100kg x 8, 115kg x 5, 125kg x 3, 132.5kg x 2.
B. DB Row: 50kg x 6, 50kg x 8, 50kg x 10.
C1. Neutral-grip floor press: 35kg, 2 x 10.
C2. DB Curl: 25kg, 3 x 8.
C3. Lateral Raise: 17.5kg, 3 x 8.
D. Kettlebell Snatch: 2 x 10, 2 x 15 (24kg).
Monday: Lower Body.
A. 18" Box Squat: 60kg x 5, 100kg x 5, 140kg x 5, 150kg x 3, 160kg x 2.
B. Leg Press: 160kg x 8, 200kg x 8, 240kg x 8.
C1. Romanian DL: 100kg, 3 x 8.
C2. Russian Twist: bar 20kg, 3 x 5/5.
C3. Calf Extension: 3 x 10.
D. Kettlebell Swing: 24kg, 100 reps .
Tuesday: Upper Body.
A. Jerk: 40kg x 10, 50kg x 6, 60kg x 3, 70kg x 2. *
B. Push Press: 75kg x 2, 80kg x 2. *
C. Neutral-Grip Chins: 4 x 8.
D. Flat DB Press: 40kg x 8, 40kg x 12.
E1. DB Curl: 25kg, 3 x 6.
E2. Tate Press: 20kg, 3 x 8.
E3. Lateral Raise: 15kg, 3 x 12.
E4. Face Pulls: 3 x 12.
F. Kettlebell Snatch w/ 24kg: 2 x 12, 2 x 13.
*Cleaned each set on the overhead work, which actually worked out pretty well.
Even though it was just because there were no racks free.
Wednesday: Padwork.
Thursday: Lower Body.
A. Power Snatch: 30kg x 3, 40kg x 3, 45kg x 3, 50kg x 3 x 2.
B. Squat: 100kg x 5, 120kg x 5.
C1. Bulgarian split squat: BW+20kg, 2 x 8.
C2. Good Morning: 80kg, 2 x 5.
D1. Kneeling abs: 3 x 8.
D2. Seated calf raise: 3 x 10.
For once, the power snatches weren’t a total unmitigated fucking disaster. Progress.
Monday: Kettlebell Circuit w/ 24kg (Swings x 100, Snatches x 50, One-arm press x 25).
Tuesday: Upper Body.
A. Foam Press (5.5"): 60kg x 2 x 8, 80kg x 5, 100kg x 5, 110kg x 5, 120kg x 3, 130kg x 2, 135kg x 1.
B. Kettlebell Row: 32kg, 3 x 15.
C1. Hammer Curl: 15kg, 3 x 12.
C2. Lying DB extension: 15kg, 3 x 8.
D. Kettlebell circuit w/ 24kg.