Morning session
Overhead squat 47.5kg 10x5
Deadlift 160kg 1x3
ATG Back squat 92.5kg 5x5
Still strong, improved weights on overhead squat and back squat, but felt absolute wank. Hence why only light weight on deadlifts. I threw in 1 set of conventional deads, as I want to keep my body used to lifting heavy weights.
Did 10x5 on snatch grip day before, so didnt do much in the way of reps on deadlift.
Evening session
Barbell floor press (2x20kg plates under shoulders to increase range of motion)
97.5kg 10x5
Barbell floor press felt amazing. 97.5 at 10x5, 110kg at 5x5 within 8 weeks. Without a fcukin doubt.
I just cant rush into it, as my right shoulder is giving me trouble. Where the delt and the pec muscle meet just under the collar bone, it twinges and I get a sharp pain, but only on bench press, not any other movement. Not even dumbbell bench press, only with the barbell. Odd.
Nice progress man, keep rollin!
Thanks bro. How comes you dont keep a log on here?
I find that when I write my workouts out in advance, by committing them to paper, I am one step closer and more likely to completing those goals. So I am writing my next two workouts in advance now, and what I want to lift. Down to the sets, reps and weights.
Wednesday
Bench press 100kg 10x5
Military press 52.5kg 10x10
1 arm dumbbell floor press 32.5kg 10x10
Arnold press 15kg 10x10
Close width push ups 10x15
Dips 10x20
1 arm tricep extensions 5kg 10x10
Thursday
Snatch grip deadlifts 110kg 10x5
Bent over rows 70kg 10x10
Chin ups 10x10
Upright rows 45kg 10x10
Barbell curls 32.5kg 10x10
1 arm rows 32.5kg 10x10
I may add overhead squats in to bench day, if I feel like it, but theres a lot of volume already, but everything I have written there WILL be completed. Bench press and snatch grip deads are my main lifts, the money lifts, so want to get all 10 sets on them. Both felt pretty easy on 97.5kg and 107.5kg last time so should have no problems with either.
Just wanted to commit the above to writing, so I KNOW I will do all the goals I want this week.
…
…
…
Giggidy.
I’ll be moving out of state in a couple of weeks, so I don’t know where I will be working out at, so I won’t be having regular workouts for at least a few weeks. Plus I’m thinking of starting martial arts (BJJ/Muay Thai/etc) so I’ll see how that goes and if I can find a good place to train. Other than that, I’m pretty boring so I don’t think anyone would be interested in reading my log if I had one lol. I will agree, however, it does make you more accountable, and I don’t like to fail, so maybe that’s a good idea.
I’ve done overhead squats once a week for the past couple of weeks just with the bar, and I’ll tell you, that is a humbling experience. That definitely let me know how weak my core (and balance) were, and I ended up dumping the bar the first few times before falling over (which thankfully I didn’t). I’m getting the hang of it now, but will continue to overhead squat with just the bar for the next few weeks until I get the form down and then feel comfortable adding a little weight at a time.
Keep rollin along!
Thanks mate
Writing below as I am training, so far…
Ass to ground Back squat 92.5kg 10x5
Barbell floor press 100kg 10x5
Standing military press 52.5kg 5x10
-(keeping this at 5x10 this session, felt fine so increasing to 10x10 next session. Was just a bit worried I wouldnt make the dumbbell floor press if I did 10x10 on military press today.
Floor dumbbell press 32.5kg 5x10
Arnold press 15kg 5x10
With doing 10x5 and heavy weights now on the first two exercises, I have decided to lift 5x10 on all other exercises, as its taking 4-5 hours to complete my workouts which is gay.
Just going to keep increasing the weights, 10x5 on first two exercises of the day, and 5x10 on all the accessory exercises.
Floor press with the barbell - Fcuk’in amazing, no where near failure on any sets, cannot wait to test my 1 rep max in 4 weeks and 8 weeks from now. Madness.
Felt uber strong.
Have been rewriting some of my routine.
2 days on 1 day off.
Push day
Back squats 10x5
Bench press 10x5
Military press 5x10
DB floor press 5x10
Arnold press 5x10
Ab rollouts 5x10 (Hits mainly abs but my tri’s feel it so just throwing it in on push day, more ab work will come soon on bck day)
Pull day
Snatch grip deadlifts 10x5
Bent over rows 5x10
Chin ups 5x10
Upright rows 5x10
Barbell curls 5x10
1 arm rows 5x10
In 2 to 4 weeks, the 10x5 exercises will drop to 5x5. Depends when I reach my plateu on each exercise.
I feel like Im ready for cleans, I hit a 225 (100kg) clean and jerk, so starting on 180/80kg for 10x3 for cleans, right before snatch deads, should be interesting for sure.
Have an interview this afternoon, so I am doing snatch grip deadlifts this morning and everything else this afternoon/evening.
Morning session
Snatch grip deadlifts 110kg 10x5
Hard on the grip now, TORE my hands to shreds, but the rest of the body is fine, bit pumped in the hamstrings and quads, but otherwise, no where near max weight yet. Deads always seem hard when the weight starts getting heavy, snatch grips should be no different I suppose.
Still aiming for 120kg 10x5.
First 3 sets are fine, no grip problems, so gonna have to drop to 5x5 after 120kg. My max 5x5 on conventional deads 6 months ago was 165kg so Id like to get to 140kg (25kg less) for 5x5 or at least 1x5 for snatch grip deads in 8 weeks.
Afternoon session
Bent over rows 70kg 5x10
Upright rows 45kg 5x10
1 arm rows 32.5kg 5x10
Barbell curls 40kg 5x10
1 arm rows are still light, but everything else I lowered the sets and increase weight.
Bent over rows felt mad crazy strong.
Upright rows always feel odd, and I try to be careful.
Barbell curls at 40kg, awesome.
What job did you interview for today? Hope the interview went well.
Fitness instructor, thanks bro, I hope it went well too.
Worked as a fitness instructor before for about a year, makes training easier.
For now, Im getting a 10 foot x 13 foot metal shed up in the garden to lift in, its a doing floor presses in the rain with water getting in your eyes. That should be up soon, within a week. That will creat a dark, dungeon kinda atmosphere, which will be great for lifting, get metallica blasting in there. Badass.
Barbell floor press 102.5kg 5x5
ATG Back squats 95kg 5x5
Dumbbell floor press 32.5kg 5x10
Standing Military press 55kg 5x10
Snatch grip deadlift
112.5kg 5x5
Bent over rows
70kg 5x10
Upright rows
50kg 5x10
1 arm rows
35kg 5x10
Barbell curls
40kg 5x10
Weights on Snatch deads went up 2.5kg
Upright rows up 5kg
1 arm rows up 2.5kg
Long as the weights are still climbing, Im happy.
Bench press 105kg 5x5
1 arm dumbbell bench press 35kg 5x10
Arnold press 15kg 5x10
Lateral raises 10kg 5x10
Snatch grip deadlift 115kg 5x5
Bent over rows 72.5kg 5x10
1 arm rows 40kg 5x10
Upright rows 50kg 5x10
Barbell curls 40kg 5x10
How is the high volume reacting with your body? Are you growing and recovering from cutting weight for your fight?
Nice progress.
Hi mate, volume has dropped a lot, now that the compound lifts are getting heavier and closer to the max.
In terms of muscle gain, its really helped, Im at least 170lbs again. Going to weigh myself at the end of each month.
Strength wise, Im doing pretty well
Yesterday, I chalked up and busted out the snatch grip deadlifts easily, at 115kg 5x5. Felt very good.
Ive been doing 5 sets on everything, 5 reps on the movements I want to move the most weight on and 10 reps on ‘assistance’ exercises.
Every 3rd session, on both the pull and push days, I will do 10 sets on all assistance exercises (10x10) just so that I dont reach a plateu as soon.
Today is the 10 set day on push training.
The last couple of workouts weren’t particularly high volume, as the weights are getting heavier its hard to do crazy amounts of sets.
Bodyweight is at minimum over 190lbs now, I’ve put on a lot of mass by just lifting consistantly for more than 2 weeks which never got to do with fight training.
Strength is still going up every workout. Snatch grip deadlifts 5x5 at 115kg last workout, felt hella easy.
Right now on assistance exercises I am doing 5x10, or 5xwhatever, but every now and then I am going to do 10x10 on all assistance exercises but keep the main exercises 5x5. Just so that I dont plateu.
Im off on vacation in 6 weeks, so when I get back I am wanting to change my programme.
I will have a great base of strength then, so was thinking of starting an olympic weightlifting and sprintng phase. But I am also tempted to do smolov.
I squatted 4 days a week on oly phases before, 9 sets a day. I am considering doing my oly lifting routine as normal, with the squat sets/reps as in the smolov routine.
See how things go, but Im going to start oly lifting next week to break them in to my routine again.
Got my self a proper bench. I just built a home gym, a 10x13 foot metal shed in the garden. Squat rack, bench, olympic bar, 1 dumbbell…etc.
Bench press 107.5kg 5x5 (madness, weight keeps going up)
110kg next session, 6 weeks ahead of schedule, i wanted 5x5 on 110 by september 6th when I go on vacation.
PR’s FTW!!!
1 arm Dumbbell bench press 40kg 5x10
(bruuuuutal)
My dumbbell wont go over 40kg so going to keep that weight as it is, 40kg, and work towards getting 10x10 on 1 arm dumbbell bench press. It hits my triceps nicely. Different to standard barbell bench press.
Standing military press 55kg 5x10
Felt good.
Standing 1 arm arnold press 20kg 3x10
Felt hard, upped the weight 5kg. Staying at this weight now.
ATG Squats 100kg 5x5
(I wasnt going to do them but got an irresistable urge to do them as they are behind my snatch grip deads and bench press. So smashed out 5 sets anyway).
Sounds good, I like the layout. If you do an Olympic/sprinting training phase, what will it look like? Lifting and sprinting on alternate days, or lifting am/sprinting pm or vice versa. Just curious as to your setup.
Keep up the good work!
[quote]shuddupNsquat wrote:
The last couple of workouts weren’t particularly high volume, as the weights are getting heavier its hard to do crazy amounts of sets.
Bodyweight is at minimum over 190lbs now, I’ve put on a lot of mass by just lifting consistantly for more than 2 weeks which never got to do with fight training.
Strength is still going up every workout. Snatch grip deadlifts 5x5 at 115kg last workout, felt hella easy.
Right now on assistance exercises I am doing 5x10, or 5xwhatever, but every now and then I am going to do 10x10 on all assistance exercises but keep the main exercises 5x5. Just so that I dont plateu.
Im off on vacation in 6 weeks, so when I get back I am wanting to change my programme.
I will have a great base of strength then, so was thinking of starting an olympic weightlifting and sprintng phase. But I am also tempted to do smolov.
I squatted 4 days a week on oly phases before, 9 sets a day. I am considering doing my oly lifting routine as normal, with the squat sets/reps as in the smolov routine.
See how things go, but Im going to start oly lifting next week to break them in to my routine again.[/quote]
Snatch and cleans/clean and jerk everyday, 5x3.
On days I sprint, no other direct leg work, on days I dont sprint, I’ll do either back or front squat.
Bodybuilding/powerlifting exercises after explosive work.
I squat or deadlift every day now, so its not a big change for me in terms of working the legs every day hard.
I’m working on a template right now, will right up some stuff soon. Monday will be cleans, snatches, sprints and squats all together though, because for now, until september, I will be doing sprints and oly lifts just one day a week, until my powerlifting exercises get strong enough as I would like.
After all…
More strength = more ‘potential’ power.
Snatch grip deadlifts 117.5kg 5x5 (RAW nothing but chalk)
-Crazy, I think I have 130kg for 5x5 in me.
Bent over rows 72.5kg 10x10
-Easy, but got it done, just dragged on, took ages.
1 arm rows 40kg 10x10
- again, took a long time, but felt real easy. My bells only go up to 40kg so will do 5x15 next time
Kroc rows FTW.
Upright rows 50kg 5x10
Barbell curls 50kg 1x10