Ok. I’m gonna start a log. I called it my mash up log because I will be completely honest. I dont have an exact goal. other than to stay healthy. so what I do in the gym is going to be a mish mash of stuff, till i settle on one programme. I lift weights just for the sheer hell of it cause I love it even if my current numbers indicate I have a vagina.
I will always have the below moves in my routines in some form or another.
personal bests:
Front Squats - 5 x 60 kg
Deadlifts - 1 x 110 kg
Overhead press - 5 x 40 kg
Pull ups - 14
push ups - around 50 to failiure
Now these are what I’m going to concentrate on in the gym and I want to get a bodyweight overhead press. Thats my one concrete goal at the moment.
last time I checked weighed in at just under 12 stone. Lets say 76kg. but I’m not to bothered about gaining weight or losing weight. getting bigger and in better shape is just a great by-product of doing something I enjoy
But on top of my workout at the gym, im going to figure out the olympic lifts in my back garden cause they just look quality and they are great fun and I’m gonna sprint a few times a week.
It might lead to over training, if it does I’ll tale off and rest up, but im sure I’ll get plently of rest as I’m sitting on my arse at college 3 days a week any way and then working at the lovely Mcdonalds the others.
currently my Olifts stand at…
clean and jerk - 60kg
snatch - 40 kg
So. Today I done…
Cleans (Full cleans) 60kg + 5 front squats for 3 sets.
Snatch - 40kg singles. forgot to count how many. Was listening to a few rather good songs.
Just got back from doing sprints down the local football pitch ( soccer for you yanks )
Always a good place to go for sprints. especialy if you the like possibility of actualy getting chased by some local yobs. All adds to the realism and intensity of the excercise…
Todays session was a bit short as my gym membership is off peak at the moment so I have to be out by half 4.
Overhead press 5 X 5 - 40 kg (gonna move up next session)
Goblet squat stretch and “Third world squat stretch”
Front squats 5 X 5 - 50kg
3 X 5 - 60kg
full clean and strict press - 7 X 1 - 50kg
I fancied trying some snatches, but thought it wise not too as my gym would not be best pleased if I dropped the weight or fell over onto someone! snatches will stay in the garden workouts for the time being.
Had this song stuck in my head all bloody day. It’s a good thing I love it.
Didn’t go to the gym this week. Did lots of bodsyweight stuff at home
Monday
Pushups - 2 minutes max — 70
Squat Jumps (3rd world squat)- 2 minutes max —70
Rope pullups - 30 reps in as few sets possible (6 sets)
2 mile run (20 minutes)
Wdnesday
Pushups (ladders) 20, 19, 18, 17, 16 etc. etc. to 0.
Squat(third world squat) 100 reps in as few sets as possible
Pullups - 30 reps in as few sets as possible
Friday
pushups - 100 reps in as few sets as possible
squat jump - 100 reps in as few assets as possible
pullups - 5-4-3-2-1-2-3-4-5
2 mile run (18 minutes)
TODAY (Saturday) @ the gym
Deadlifts - loads of lighter sets @ 60 80kg x 5
2 x 5 @ 100 kg
2 x 3 @ 120 kg (well pleased. 1.5 bodyweight - 80kg)
Pullups superseted with parrelel bar dips - 3 x 5
Light Barbell Complex/ Cool down 25 kg - 10 ohp 10 back squat 10 front squat.
Not much today, but was prety Intense as I did all of these with minimal rest between sets.
Power clean 50kg 8-6-4
overhead press 40kg 8-6-4
front squats 50kg 8-6-4
2 mile run - just under 18 minutes (I was planning on doing sprints, but theres nothing more annoying than trying to sprint on a wet slippery field, so I opted for a run instead)
Gym before work tomorrow and I’m going to play woth the Deadlift. going to attempt 2 x 3 @ 130kg after working up with lots of warmup sets.
got myself some targets to hit now.
Deadlift 2 x bodyweight
Run 1.5 miles in 10 minutes
Overhead press 1 x bodyweight. (been leaving this for a while as I focused on it with too much volume and my shoulders were starting to get weaker rather than stronger)
Back Squats (atg high bar)
warm up.
40kg 1 x 8
50kg 1 x 5
Work sets
60kg 5 x 5 feeling great - uping weight next session.
Push press
Warmup
40kg 1 x 5 strict press
Worksets
Push press (each set starts from a powerclean)
60kg 3 x 5
60kg 2 x 3
My press and push press wont budge whereas my deadlift and squats are progressing great.
When I can afford to change my gym membership so I can go anytime I want I’m planning on doing 3 days a week.
Day 1 - Lots of Deadlifts
Day 2 - Lots of Squats
Day 3 - Lots of Powercleans and presses (push press, press and jerks)
Sent of my University applications today - Bricking it.
My grip is really letting me down on deadlifts. I’m thinking of using a hook grip, but I don’t want to lose the benefits of getting strong grip and I don’t like using a mixed grip.
Press
40kg 3 x 5
Inverted rows
3 x 10
Plyometric pushups
3 x 20
Pullups
8
10
6
1 mile run - 8 minutes
I went gym with a couple of lads from my new job today. They were not interested in squats and deadlifts and only wanted to bench and hit the boxing bag. kind of slowed me down. I work much better alone.
Did a few sets of bench for the first time in well over two years aswell today. My max was 90KG which I was quite happy with considering I havent trained it for a while, but I still hate it.
I forgot to log my workout on boxing day, so I’ll carry on from today.
Had a quality session today.
Did some simple comlexes to warm up:
Overhead press
front squat
back squat
workout:
30kg 3 x 10 (more as a warm up for jerks)
Loads of sets of clean and jerks.
Worked up tp 62.5kg - could have gone heavier but was saving my juice for some deadlifts.
I’m slightly confused with jerks. Its my hand position. Am I supposed to change from the rack position before I jerk it or do I jerk it from the rack position (resting in the groove of my deltoids) ??
Deadlifts
100kg 3 x 5 (easy)
110kg 1 x 1
120kg 1 x 1
122.5kg - Fail. Couldn’t get it off the floor.
)
I’ll start doing that.