Friday 11/12/2009
Bench Press
110 x 5
205 x 5
300 x 5
345 x 2
365 x 1
385 x 1 (shoulder rolled and it felt heavy as shit not so good)
Dumbell Press
82.5 x 10
82.5 x 10
82.5 x 10
82.5 x 10
Incline Dumbell Press
60 x 10
60 x 10
60 x 10
Pull Overs
205 x 10
205 x 10
205 x 10
Chin Up/Face Pull Superset
BW x 6/50 x 10
BW x 6/50 x 10
BW x 6/50 x 10
Shoulder/Chest Stretches
Sunday 13/11/2009
Bar work to warm up.
Clean and Jerk
90 x 3
135 x 3
185 x 3 (stopped it here didn’t want to push my shoulder too much feels a wee bit better, jerks are ropey as fuck though.)
Squat Clean
225 x 3
275 x 1,1,1
225 x 3
225 x 3
225 x 3
Back Squat
315 x 3 (called it a day here was feeling like shit because I was up late last night drinking watching UFC)
Reverse Crunch
BW x 10
BW x 10
BW x 10
Did some stretches and thermo band shit for my shoulder.
I also keep a shitty blog if anyone is interested in a wee read.
[quote]WhiteFlash wrote:
Dude, you’re a fucking tank. [/quote]
x2, holy shit!
How long have you been lifting?
[quote]mrodock wrote:
[quote]WhiteFlash wrote:
Dude, you’re a fucking tank. [/quote]
x2, holy shit!
How long have you been lifting?[/quote]
Thanks.
Started training with machine weights in 2002 an was just looking to look bigger, started training properly (squat/bench/dead) since 2004 and started learning the Oly lifts in 2007.
So I have been training for 7 years, barbell weights for 5 years and Oly lifting kind of for 2 years.
Tuesday 16/12/2009
Bar Work to warm up
Power Clean and Jerk
135 x 3
180 x 3
205 x 3
225 x 2
245 x 1 (shoulder was feeling a fair bit better and jerk felt not too bad)
205 x 3
Back Squat
315 x 3
345 x 3
365 x 3
385 x 3
405 x 3
First session after my Christmas holidays was away for 12 days and eating and drinking like a cunt put on about 10lbs of fat.
Monday 28/12/2009
Squat Clean 285 lbs
Squat Clean 300lbs (miss)
Back Squat 365 x 5
Back Squat 385 x 5
Squat Cleans
135 x 5
180 x 5
225 x 5
255 x 2
285 x 1
300 x miss
Back Squats
135 x 5
225 x 5
315 x 5
365 x 5
385 x 5
Floor Press
315 x 5
315 x 3
275 x 5
Pull Ups
BW x 5
BW x 5
BW x 5
Bench Press
275 x 1
345 x 1
385 x 1 (shoulder feels a lot better).
I’m switching back to a low carb life style as of next week so to remind myself that low carb isn’t hell I treated myself tonight.
Scottish Fillet Steak with bacon, red pepper and green leaf salad seasoned with coarse ground black pepper and olive oil.
Doesn’t seem so bad at the minute to be honest will be interesting to see if my lifts take a nose dive in January.
http://img85.imageshack.us/img85/6817/p2912090206.jpg
in case it doesn’t attach
Tuesday 29/12/2009
Clean from hip
110 x 5
135 x 5
150 x 5
180 x 5
205 x 3
225 x 3
Split Jerk
110 x 3
110 x 3
150 x 3
180 x 3
180 x 3
180 x 3
Bench Press
135 x 10
180 x 10
225 x 5
275 x 5
300 x 5
345 x 3
365 x 1 (paused)
Seated Row (nautilus)
150 x 10
165 x 10
165 x 10
Nautilus Pull Over
150 x 10
150 x 10
150 x 10
Tuesday 5/1/2010
Power Clean (hip) to split Jerk.
45 x 5
66 x 5
90 x 5
110 x 5
135 x 5
150 x 3
180 x 3
205 x 1
225 x 1
Squat Clean
225 x 3
275 x 1 (ropey as fuck so called it a day).
Back Squat
315 x 2
345 x 2
365 x 2
385 x 2
405 x 2
425 x 2
450 x 2
405 x 2
GHR Sit Ups
BW x 20
BW x 20
BW x 20
Press Ups
BW x 15
BW x 15
BW x 15
Wednesday 6/1/2010
Bench Press
135 x 10
180 x 10
275 x 5
345 x 3
355 x 3
365 x 3
390 x 1
225 x 10
Decline Dumbell Press
90 x 12
90 x 8
90 x 10
Tricep Rollbacks
26 x 10
34 x 10
45 x 10
Dumbell Pull Overs
66 x 10
66 x 10
80 x 10
CG Pull Ups
BW x 5
BW x 3
BW x 3
Facepulls
66 x 10
66 x 10
66 x 10
CG Pull Downs
110 x 20
110 x 11
Friday 8/1/2010
Bar work to warm up.
Snatch
90 x 5
110 x 5
110 x 5
Squat Clean (hang)
110 x 5
180 x 5
Squat Clean
205 x 2
205 x 2
205 x 2
225 x 1
245 x 1
275 x 8 (singles)
Hanging Leg Raises
BW x 10
BW x 10
BW x 10
Saturday 9/1/2010
Dynamic Warm up
Bar Work
Squat Clean
135 x 5
180 x 5
225 x 5
Back Squat
300 x 3
365 x 3
385 x 3
405 x 3
425 x 5
370 x 5
Glute/Ham Raise
BW x 10
BW x 10
BW x 10
Dumbell Shoulder Press (standing)
45 x 10
45 x 10
45 x 10
Low Incline Dumbell Press
110 x 5
110 x 5
110 x 5
Seated Row
145 x 10
145 x 10
145 x 10
Abdominal Machine
120 x 10
120 x 10
120 x 10
Monday 11/01/2010
Power Clean
135 x 5
180 x 5
225 x 5
245 x 2
277 x 1 (2lbs PB whooopty fucking doo!)
287 x miss (pussied out)
245 x 2
245 x 2
245 x 2
Back Squat
315 x 3
365 x 3
365 x 3
365 x 3
315 x 3
Straight Leg Push Downs
BW x failure
BW x failure
BW x failure
Glute/Ham Raise
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
Push Ups
BW x 20
BW x 20
BW x 20
Tuesday 12/01/2009
AM
Bench Press
135 x 10
225 x 5
315 x 5
355 x 2
365 x 2
375 x 2
225 x 10
180 x 10
CG Pull Ups
BW x 6
BW x 5
BW x 5
BW x 5
Dumbell Press
100 x 8
100 x 8
100 x 8
100 x 8
Seated Row
155 x 10
155 x 10
155 x 10
PM
20 min - BJJ - Rolling with my mate who’s a blue belt and getting absolutely raped.
Thursday 14/1/2010
Overhead Squats
45 x 10
90 x 10
90 x 10
90 x 10
Snatch Pulls
150 x 5
180 x 5
180 x 5
180 x 5
Power Cleans (straps)
180 x 3
225 x 3
225 x 3
225 x 3
Back Squats
345 x 3
Called it a day because I felt like shit/wasn’t interested.
Friday 15/1/2010
Back Squats
150 x 5
275 x 5
365 x 3
425 x 2
450 x 2
475 x 1 (real grinder)
390 x 5 (ugly as sin)
Squat Cleans (done with hook grip pretty much for the first time)
150 x 3 (hang)
180 x 3 (hang)
205 x 3 (hang)
225 x 3 (hang)
245 x 2
275 x 1,1,1
Bench Press
45 x 10
135 x 5
225 x 5
315 x 3 (paused)
385 x 1 (paused)
405 x miss
Dumbell Press (stability ball)
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
WG Pull Downs
135 x 10
110 x 10
110 x 10
110 x 10
110 x 1
Saturday 16/01/2009
Deadlift
45 x 10
150 x 5
275 x 3
385 x 3
495 x 1
545 x 1
385 x 5
Glute/Ham Sit Up
BW x 20
BW x 20
BW x 20
Nautilus Abdominal Machine
140 x 10
140 x 10
140 x 10
Monday 18/1/2010
Pretty good day body weight is down to 222.5 and hit a couple of PBs
Power Clean/Hang Clean and Jerk (complex)
135 x 3
180 x 2
205 x 1
Squat Clean
225 x 2
245 x 2
275 x 2
302 x ( 2lb PB)
310 x 1 ( 10lb PB)
Back Squat
205 x 5
275 x 5
365 x 3
405 x 2
405 x 1
365 x 1 (absoloutley bollocked by this stage)
Weighted Back Extension (Nautilus)
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10
Reverse Crunch
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
Tuesday 19/1/2010
AM
Bench Press
45 x 10
135 x 5
225 x 5
315 x 5
355 x 4
365 x 3
385 x 1
300 x 10
Pull Ups (close grip)
BW x 7
BW x 7
BW x 7
BW x 5
PM
Overhead Squat
45 x 10
110 x 5
110 x 5
110 x 5
Snatch
110 x 3
110 x 3
110 x 3
125 x 3
125 x 3
Clean and Jerk
110 x 3
180 x 3
180 x 3
195 x 3
225 x 2
Dumbbell Bench Press (stability ball)
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10
Stretching and shit afterwards.
