Walk on sat and a set of cosgrove complexes today.
I fucking hate the diet side of the shit:(
German volume training? No problem.
Upper/lower splits? No bother.
Full body training? No problem.
Training? Yes, yes, yes.
Diet?
GFH(Grt fucking Hugh). No problem? No I get fat.
Get shredded? No problem? Yeah there’s a fucking problem, I have no muscle so WTF am I trying to shred.
Eat only clean foods? No problem? I still get fat!
How in the name of fuck do I win with this shit?
Ok rant done:)
Back to Kcal counting, eating 2700 daily with a 40/40/20 split and just fucking sticking too it.
A)
DeadLifts
20 reps X 0KG
15 reps X 40KG
10 reps X 70KG
8 reps X 80KG
6 reps X 100KG
4 reps X 120KG
2 reps X 120KG
B)
Snatch grip DL
6 reps X 50KG
5 reps X 50KG
5 reps X 50KG
5 reps X 50KG
C)
Split B squats
11 reps X 15 KG *per leg
11 reps X 15KG
10 reps X 15KG
D)
Weighted Hypers
11 reps X 15KG
11 reps X 15KG
E)
Planks
45 secs X 0KG
45 secs X 0KG
45 secs X 0KG
Cardio:
None
Today was an alright workout.
I was phced last night to try and break the 120 KG mark but it just wasnt happening today. Things were just too heavey and I almost passed out cold on the 3 rep max which is why it fell too two reps.
The split squats almost fucking killed me and I felt like throwing up afterwards, talk about intensity.
Anyway I decided against the cardio as I want to give my legs a chance to recover.
I hurt myself last night at Olympic training, we were practicing snatches from the hang when all of a sudden I started getting this stabbing pain just under my shoulder blade, around the bottom of my arm pit.
Harry says my pecs are too tight from all the pressing and so when I put a bar overhead my back/rib cage muscles take the strain.
He’s told me I need to lose some of the pressing and ficus much more on pulling/building up my back.
On that note, I’m ditching push ups on Thursday’s for DB rows.
a fix for tight chest muscles- shoulder dislocations. Shoulder Dislocations - YouTube
use a broom stick. also band pull-aparts, get a light band and do 200 a day, really squeeze the shoulder blades together
A)
Back Squats(Free)
20 reps X 0KG
15 reps X 20KG
10 reps X 30KG
8 reps X 40KG
6 reps X 50kg
4 reps X 60KG
3 reps X 70KG
B)
R dead lifts
9 reps X 75KG
7 reps X 75KG
6 reps X 75KG
6 reps X 75KG
C)
BB step ups(reps per leg)
10 reps X 40KG
10 reps X 40KG
9 reps X 40KG
9 reps X 40KG
D)
Plate pinchs
12 secs X 10KG
16 secs X 10KG
8 secs X 10KG
E)
Planks
30 secs X 0KG
30 secs X 0KG
30 secs X 0KG
Cardio:
Are you fucking kidding me?
Today was a great workout, I was in utter bits from the step ups and could barely catch my breath between sets.
I seriously know what intensity means now.
My shoulder is still really sore, last night it was snatchs from the hang aagain and after about 13 or so it just went.
Again Harry says my back is too weak and my chest is too tight. Its going to take a while for my body to open up and become used to these unatrual movments but itll happen.
Also, shoulder dislocates are fucking epic. Very very very sore but it still looks great when you do it with a naorrower and narrower grip.
Now! Back to programming. Ah java how you make the pain go away:)
I’m solo sore from yesterday’s session so I’m just gonna relax today and take it easy.
On a side note my diet yesterday was as follows
Half cup of oatmeal(I’ve added carbs back in as I’m now training 8 times a week lol)
1 large banana
1 scoop whey
3 slice ham
1 cup frozen berries
3 large apples
250 grams of chicken thigh meat
35 grams pistasio nuts
250 grams chicken breast
1 can salmon
100 grams of walnuts(kinda went a bit crazy there)
4 slice ham
400 grams liver
1KG broccoli.
Total kcal = 4000
P= 400
C= 220
F= 180
Lol those walnuts certiny got the ball rolling. I’m not too worried about going over my limit of 3200 ATM since I’m going for solid bulk and that defiantly seems to be what I’m putting on.
Anyway I’m going back to not kcal counting as that seemed to work to a big extent seeming as I’m focusing on strength over conditioning. I think when I start cutting a few months down the line I might move back into kcal counting.
Fuckin love java but it’s raping my brain. Take today’s problem I’m trying to figure out. I have to write a programme that will take a random number from 1 too 1000 and then return the factorial of that number.
So I wrote a method called fact that looks like this:
Static int Fact(int n)
{
t = n - 1;
While(n >0 && n < 1000)
{
n = n * t;
t = t - 1;
}
Return n;
}
the problem is my return statement alright, I’ve tried putting it in the loop but then it only returns the first value of the loop. Grrrrr
I’m wreaked today, went paint balling with my mates yesterday. Talk about active recovery haha, my keys have never been so sore.
Anyway, I’ve been training for 8 weeks and I’m goin to take my Kay week this week.
I’ll still be gong to my Olmpic sessions at night but I’m giving my regular routine a miss for a week on Mr kings recomendations.
I’ll admit I get it itchy when I’m nit training but I’m trying to think about the long haul, when I get old I still want my joints to be reasonable. That and, my strenght is sapped so it’s time fir a break.
Good bit of olympic training last night. Great for active recovery but my form is a mess. Snatchs from the hang are fone as I can pull well but for some reason I always end up about twicew the width I should be and this kills my balance. Bar falls forward, no lift!
Grrrr,
On a side note we a 17 yo who is snatching 115KG and Cleaning 150KG, I feel like such a faggot lol.
Yesterday was really funny, I was at O training and we where doing snatchs from the hand when my bloody back muslce gives out again. So im like ok ill switch to some squats to finish things off.
After 5 sets of 3 reps I realise I have well over 120KG on the bar and am thinking “WTF im supposed to be resting this week”. A deload was quickly preformed and the active recorvery continued.
Just goes to show how atmoshpere can make a hugh difference in your training, I mean I was surrounded by 7 other guys. We are all laughing hard, using chalk and punding the Iron. DevilDriver blasting in the back ground, where stacking weights and talking about PB’s between sets. In that kind of atmosphere my lifts went through the roof and I wasnt even paying attention to them.
Also was talking to Harry last night, after A few sets if dislocates and jerks Harry told me we needed a chat. Anyway he told me that my chest is far to dominant over my back, he asked me what version of ws4sb I was on and then gave ne the following adivce:
For the next 3 weeks your going to A) drop the bench press on Monday in favir if more BB rows, drop the db press for more pull ups. Also he wants ne to use Ian kings peridization, week 1 reasonable, week 2 close to the limit and week 3 I shouldn’t be able to walk.
A)
Dead lifts
20 reps X 0KG
15 reps X 40KG
10 reps X 70KG
8 reps X 80KG
6 reps X 100KG
4 reps X 110KG
3 reps X 120KG
B)
Snatch grip dead lifts
6 reps X 50KG
6 reps X 50KG
6 reps X 50KG
6 reps X 50KG
C)
Split leg B squats
11 reps X 15KG
10 reps X 15KG
10 reps X 15KG
D)
Hypers
9 reps X 15KG
9 reps X 15KG
9 reps X 15KG
E)
Planks
45 seconds X 0KG X 3
Cardio:
None
Man those deadlifts took it out of me, Im definatly feeling stronger after my week off so I want to add more weight to the deadlifts as the weaks go on. Ill admit I caught my myself on the second last set rounding my back, I wasnt sucking in enough air to keep my torso straight. Im glad I saw it and was able to fix it.