Not exactly been a great week for training…
Thursday 8/4/2010
First pull paused above the knee to Snatch (floor to knee-floor to snatch)
Bar work
110 3x3
135 5x2
155 8x1
Clean and Jerk
155 x 3
180 x 3
205 x 3
225 x 2
245 x 2
Back Squat
bar x 10
225 x 3
275 x 3 (stopped here knee felt like shit)
Sunday 11/4/2010 (MAJOR hangover 21st party Saturday night)
Power clean from high hang
155 5x3
Back Squat
155 x 5
275 x 3
345 x 2
385 x 2
450 x 1
155 x 10
Bench Press (bottom halfs)
135 x 10
225 x 10
315 x 5
225 x 10
T Bar Row
100 x 10
155 x 10
200 x 10
Cable shoulder press
45 x 10
55 x 10
65 x 10
Cable lateral raise
25 x 10 (canned it after this set left shoulder is jacked to shit)
Monday 12/4/2010
AM
Power Snatch from Hip
bar work
135 4x3
155 4x2
165 x 1,1
185 x 1,1
Snatch Pull (floor)
225 6x2
BN SG Jerk
135 x 3
185 x 3
225 x 3
275 x 3
Lat Pull Down
110 x 10
110 x 10
110 x 10
Pull Over
165 x 8
165 x 8
165 x 8
PM
30 minuites cycle on bike (easy pace)
Back Squat (first time doing equipped squats)
bar x 3 (suit straps down)
135 x 3 (suit straps down)
225 x 3 (suit straps down)
315 x 3 (suit straps down)
405 x 1 (suit straps down)
435 x 1 (suit straps down/belt)
460 x 1 (suit straps down/belt/wraps)
460 x 1 (suit straps up/belt/wraps)
500 x 1 (suit straps up/belt/wraps)
Circuit
Power clean to power jerk/push ups/one arm db row/suitcase crunch
135 x 3
185 x 3/bw x 5/66 x 8,8/bw x 10
185 x 3/bw x 5/66 x 8,8/bw x 10
185 x 3/bw x 5/66 x 8,8/bw x 10
yusef u r catching up with marc’s posts. there should be a T-Nation article, numnber of comment posts should be relative to strength lol.
Yusef has been training hard this past year and has been making mad e-gainz with his join date being 3 years newer than mine he has managed to amass 89% of my post count.
His PPD is much greater, his log much thicker and his e-penis of 3 times the magnitude.
Truly a T-Nation superstar in the making.
You want to see my 22 inch cock son?
Tuesday 13/4/2010
Close Grip Bench Press
bar x 12
135 x 10
180 x 10
225 x 10
315 x 6
225 x 8
Barbell Curls
bar x 10
66 x 10
90 x 6
110 x 3
66 x 13
Seated Dip (nautilus)
180 x 10
180 x 10
180 x 10
Seated Biceps Curl (nautilus)
80 x 8
60 x 10
50 x 10
Abdominal Crunch (nautilus)
120 x 10
120 x 10
120 x 10
20 minutes - treadmill - average bpm 135
[quote]IrishMarc wrote:
You want to see my 22 inch cock son?
[/quote]
Yusef’s Answer:
‘‘Pics or it didn’t happen’’. And when it comes to cocks, Yusef says YES!
Wednesday 14/4/2010
AM
Squat Clean
bar work
50kg 3x5
70kg 2x3
80kg x 3
90kg x 2
100kg x 1
110kg x 1,1
115kg x 1,0
Clean Pulls
115kg 2x2
125kg 5x2
Front Squat
90kg x 3
110kg x 2
130kg x 1
150kg x 1
100kg x 4 (paused)
PM
Bench Press
60kg x 3
80kg x 2
100kg x 2
120kg x 1
140kg x 1
150kg x 1
160kg x 1
180kg x 1 (shirt on to 2 boards)
200kg x 1 (shirt on to 2 boards)
200kg x 1 (shirt on to 1 boards)
200kg x 0 (shirt on to 1 boards/fell out the groove on the way up)
Thursday 15/4/2010
Meant to be an easy day but felt good so thought why not.
Power Snatch
50kg x 3
70kg x 1,1,1
80kg x 1,1
82.5kg x 1,1
Squat Snatch
60kg 3x3 (felling much better at staying over the bar and getting a decen pull getting under a bit better as well)
Gymnastic Ring supermans/Power Clean to Power Jerk
BWx5/60kg x 2
BWx5/70kg x 2
BWx5/80kg x 2
BWx5/90kg x 2
BWx5/100kg x 2
BWx5/100kg x 2
Back Squat
60kg x 3
100kg x 2
150kg x 1
190kg x 1
200kg x 1
Close Grip Bench Press/Dumbell Curls
60kg x 5/20kg x 10
100kg x 16/20kg x 10
150kg x 1/20kg x 10
160kg x 5/20kg x 10
Incline Dumbell Press/Straight bar cable push down
25kg x 12/stack x 10
25kg x 12/stack x 10
25kg x 12/stack x 10
Chest Fly/One arm kneeling push down
12.5kg x 12/20kg x 10
Monday 19/4/2010
Bench Press
barx5
40kg x 5
60kg x 5
80kg x 5
100kg x 3
150kg x 5
Snatch
40kg 3x3
50kg x 3
60kg x 3
65kg 3x3
Snatch Pull
105kg 6x2
Back Squat
bar x 5
70kg x 5
120kg x 3
150kg x 3
170kg x 2
190kg x 2
210kg x 1
150kg x 2
Snatch Grip BN PP
45kg x 3
80kg x 3
100kg x 3
130kg x 2
Circuit
Power Clean Jerk/Suit Case Crunch/Pull Ups
80kg x 4/BWx15/BWx4
80kg x 4/BWx15/BWx4
80kg x 4/BWx15/BWx4
80kg x 4/BWx15/BWx4
Tuesday 20/4/2010
AM
Power Clean to Power Jerk
60kg 4x3
80kg x 2
90kg 3x2
60kg 6-8x3 (from floor/hip/squat clean getting a lot of coaching)
PM
CG Bench Press
60kg x 10
100kg x 8
120kg x 5
140kg x 6
DB Floor Press/DB Curl
30kg x 8/22.5kg x 10
30kg x 8/22.5kg x 10
30kg x 8/22.5kg x 10
Tricep Push Down (vbar)/Concentration Curl
Stack 10kg x 10/15kg x 8,8
Stack 10kg x 10/15kg x 8,8
Stack 10kg x 10/17.5kg x 8,8
Bar Bicep Curl Strip Downs
40kg x 8, 30kg x 6, 20kg x 3-4
40kg x 8, 30kg x 6, 20kg x 3-4
Glute/Ham Sit Ups
BW 4x10
Chin Up 5 second Iso Holds at the top
BW x 5
BW x 2
BW x max time
CG Push Ups to Failure
BW x 40-50 (wasn’t counting)
BW x 35
Wednesday 21/4/2010
BJJ - 5x3 minutes of rolling. 3 minutes rest in between.
My mate is preparing for a BJJ tournament on the 8th of may so for conditioning he rolled for 3 minute rounds non stop as me and another lad swapped in.
[quote]yusef wrote:
Are you doing a sheiko style template for your squat mate? Looks a lot like it.[/quote]
Not using any from of programme at the minute mate just making shit up as I go along.
Friday 23/4/2010
Power Clean
60kg x 10
80kg x 5
90kg 4x3 (jerk on last rep of each set)
Clean Pull
130kg x 5
180kg 5x3
Front Squat
80kg x 3
110kg 4x3
CG Pull Ups
BW x 8,8
L Pull Ups
BW 5x4
Monday 26/4/2010
Bench Press
bar x 10
60kg x 5
100kg x 5
120kg x 5
140kg x 1
150kg x 8
130kg x 5
140kg x 1
150kg x 1
160kg x 1
140kg x 5
Bent Over Row
70kg x 8
80kg x 8
90kg x 8
100g x 6
110kg x 4
120kg x 4
130kg x 4
Floor Press/CG Pull Ups
60kg x 5/BW x 5
80kg x 5/BW x 5
130kg (rest pause) x 7,2,1/BW x 5
100kg x 14 (rep out)/BW x 5
One armed Bicep Curl Machine (nautilus)
35kg 5x10
Tuesday
High Hang Squat Clean
60kg 2x3
70kg 2x3
80kg x 3
90kg x 3
100kg 3x2
Push Press
90kg 2x3
100kg 2x2
Conditioning
60m Sprint/15 second rest x 4
5 Minuite Rest
60m Sprint/15 second rest x 4
Wednesday 28/4/2010 (payday nuggra!)
Back Squat
60kg 2x5
100kg 2x3
140kg 2x2
160kg x 2
180kg x 2,2,3,3,2,2,2,2,2 (16 reps total over 9 sets)
Power Clean
60kg 2x3
80kg x 2
100kg x 2 (fucked off with mini free weights one so just stopped)
Thursday 29/4/2010
Close Grip Bench
bar x 10
60kg 2x5
100kg x 5
120kg x 5
140kg x 7 ( 2 rep PB)
150kg x 1
165kg x fail (EPIC youtube worthy fail I had the rep but alas I did not have collars on the bar and one side was rising slower than the other and hilarity ensued.)
165kg x fail
115kg x 1 (meant to be a rep out but my chest was FUCKED)
65kg x 10
DB Press/WG Pulldown (controlled eccentric)
40kg x 2 (chest still fried)
35kg x 10/50kg x 10
35kg x 10/50kg x 10
35kg x 10/50kg x 10
Ring Press Ups (feet elevated)/WG Pull Ups (controlled eccentric)
BW x 10/BW x 4
BW x 10/BW x 4
BW x 10/BW x 4
Dumbbell Curl/Tricep Push Down
25kg x 8/stack 15kg x 10
25kg x 8/stack 15kg x 10
25kg x 8/stack 15kg x 10
Conditioning
10 minuites spin bike @ medium pace.
30 seconds hard/10 seconds off - rowing x 5
5 minuie spin bike @ easy pace
Stretching and Foam Rolling (gonna give rolling a go before I make my mind up on it).
1 Hour and half of training.
Feelsgoodman.gif
[quote]yusef wrote:
The image of you on a spin bike is alien to me, marc.[/quote]
It is a beautiful thing.
Friday 30/4/2010
Deadlift
140kg x 5
180kg x 3
220kg x 2
240kg x 1
250kg x miss
Back Squat
bar x 5
70kg x 5
120kg x 5
150kg x 2
170kg x 1,1
190kg x 1
150kg x 2,2,2,2
Monday 3/5/2010
AM
Bench Press
bar x 10
60kg x 5
100kg x 5
125kg x 5
145kg x 1
150kg x 8.5 (goal was 10 FUUUUUUUU)
170kg x 1
142.5kg x 5
Floor Press
bar x 5
60kg x 8
100kg x 8
140kg x 5,1,1 (rest pause 15 seconds in between)
CG Pull Ups
BW x 8,6,5
T-Bar Row
45kg x 8
70kg x 8
95kg x 8
WG Pull Ups
BW x 6,5,5
PM
Power Clean
60kg 3x5
80kg 2x5
100kg 3x3
DB Bicep Curl/Tricep Push Down (on lat pulldown)
15kg x 3x16/35kg 3x10
12 minutes on spin bike easy pace