Just rereading Dan John’s Mass Made Simple and thinking about going for the six week program when I head back to Uni early in January with a two or three week period beforehand to “lean out”.
I feel fucking fat. Oh well.
Two days ago:
5-10-15-10-5 @ 16kg Kettlebell
Goblet Squat
Romanian Deadlift
Row (Each arm)
Military Press (Each arm)
6-1-11
Power Snatch: Worked up to 60kg x 4.
Power Clean and Jerk: Doubles in the power clean singles in the jerk at 80kg x 4.
Back Squats: Easy 100kg for 4 sets of 2 reps.
Been a lazy fuck.
Back to training at uni. New gym as well.
Just doing an overall body approach the next few days until I start Dan John’s Mass Made Simple in 2 weeks.
Today:
Power Snatch: up to 3x1 @ 60kg
Back Squat: up to 3x5 @ 80kg
Bent Over Row: up to 3x8 @ 50kg
Good Morning: 3x5 @ 40kg
Pull Up: 3x5 (Oh god do I suck at these now…)
Some pressing and deadlifting tomorrow.
Plan for today:
Deadlift (Up to an increasing 5x3)
Bench Press (Up to a solid 3x5)
Pull Ups
One Arm Military Press
Power Curl
Some ab work
Some back work
10-1-12
Deadlift: 5x3 @ 120kg
Bench Press: 3x5 @ 65kg
Pull Ups: 3x5
One Arm Press: 3x8 @ 20kg
Ankles-to-Bar: 3x5
Power Curl: 3x5 @ 40kg
Overall seems okay. Trying some new things.
11-1-12
Power Clean: 4x1 @ 75kg
Front Squat: 3x3 @ 90kg
Good Morning: 3x7 @ 30kg
Pull Up: 3x5
Kroc Row: 2x12, 1x10 @ 25kg
Russian Twist: 2x10 (each side) @ 15kg
12-1-12
Romanian Deadlift: 3 @ 90kg, 3 @ 100kg, 3 @ 110kg
Overhead Press: 3x3 @ 60kg
Pull Up: 3x5
Power Curl: 3 @ 40kg, 3 @ 45kg, 3 @ 50kg
13-1-2
Back Squat: 2x5 @ 60kg, 2x3 @ 80kg, 2x2 @ 100kg, 1 @ 110kg, 3x1 @ 120kg (Bullshit squat, its so weak…)
Good Morning: 3x6 @ 40kg
Pull Up: 3x5
16-01-12
Power Snatch: up to 2x2 @ 60kg
Squat: up to 5x5 @ 90kg
Bent Over Row: 3x8 @ 55kg
Good Morning: 3x6 @ 40kg
Power Curl: 3x5 @ 45kg
Farmers Walk Finisher: 3x 50m @ 60kg total.
17-01-12
Deadlift: Heavy singles up to 1 @ 170kg
Bench Press: 3 @ 65kg, 3 @ 70kg, 3 @ 75kg
One Arm Military Press: 5x2 @ 25kg
Pull Ups: 5,6,7
Ankles to Bar: 3x5
Thinking about doing Dan Johns 315 deadlift challenge this Friday.
20-1-12
315lbs deadlift challenge.
This was shit. One of the hardest things Ive done in the gym. Id love to do this again sometime.
My score was: 45. Lame I know.
I started out doing 3s on the minute then went down to 2s at some point.
Coming up: Mass Made Simple.
Been doing mass made simple. Did the fourth session yesterday and the high rep squats even though they’re still light (50kg) really take it out of me, just not used to these rep ranges.
Beginning weight on this program was roughly 185lbs (84kg) so we’ll see where I end up.
I also heard the funniest thing in the locker room yesterday “bro if I took creatine I would be like totally twice this size” (guy was about 65kg maybe).
Back to the program:
Not sure about the bird dogs and the bat wings but I’m doing them as that is how it is written. Might updated periodically.
Update on Mass Made Simple: Am up to a more or less static weight of around 88-89kg. Also set a PR in the bench for 100kg for a double. Squatted 85kg for 22/19/9 for a total of 50 reps. Last two weeks started today so let’s see how this goes.
I concluded “Mass Made Simple” today by squatting 185lbs / 85kg for 50 reps in one set. Good times.
I started at about 84kg / 185lbs and ended up at 89.6kg / 198lbs. I had a LOT of fun on this program, will keep it in the back of my mind for future use. Learned a lot. Will keep the bat wings, great exercises!
New bench pb: 102.5kg / 226lbs (still sucks ass)
5-3-12
Worked up to 3x2 @ 105kg in the box squat, waaaay below parallel
6-3-12
Worked up to 182.5kg deadlift
7-3-12
Worked up to 1x Pull-Up w/ 25kg
Gonna start Dan John’s 40 day program soon probably.
Alright 40 day program:
Warm Up:
Goblet Squat
Snatch, Overhead Squat
Program:
Deadlift
Bench Press
Front Squat
Weighted Pull Up
Kettlebell Swing
Barbell Rollout
Correctives maybe:
Bat Wings
Reverse Crunches
Day #1
11-03-12
Warm Up:
3 Rounds
10x Goblet Squat @ 18kg
8x Good Morning @ 20kg
8x Behind the Neck Press @ 20kg
Snatch/OHS: 3x5 @ 40kg
Program:
Deadlift: 2x5 @ 120kg
Bench Press: 5 @ 70kg, 5 @ 80kg
Front Squat: 5 @ 60kg, 5 @ 65kg
Weighted Pull Up: 2x5 @ 5kg
Barbell Rollout: 5 @ 60kg
Swing: 20 @ 28kg
Correctives:
Bat Wings: 5x10s @ 17.5kg
Reverse Crunches: 10
Day #2
12-03-12
Warm Up:
3 Rounds
8x Goblet Squat @ 18kg
8x Good Morning @ 20kg
8x Behind the Neck Press @ 20kg
Snatch/OHS: 3x5 @ 40kg
Program:
Deadlift: 2x5 @ 100kg
Front Squat: 5 @ 50kg, 5 @ 60kg
Bench Press: 2x5 @ 60kg
Weighted Pull Up: 2x5 @ 5kg
Ab Rollout: 5 @ 60kg
Correctives:
Bat Wings: 3x10s @ 10kg
Reverse Crunches: 3x8
Day #3
13-03-12
Warm Up:
3 Rounds
8x Goblet Squat @ 18kg
8x Good Morning @ 20kg
8x Behind the Neck Press @ 20kg
Snatch/OHS: 2x5 @ 40kg, 5 @ 45kg
Program:
Deadlift: 2x5 @ 140kg
Front Squat: 2x5 @ 60kg
Bench Press: 5 @ 60kg, 5 @ 70kg
Weighted Pull Up: 2x5 @ 5kg
Ab Rollout: 5 @ 80kg
Swings: 22 @ 28kg
Correctives:
Bat Wings: 5x10s @ 10kg
Reverse Crunches: 2x10