[quote]Oregand wrote:
Yeah I think it would be a great investment.
A squat rack(up too 1400 lbs) is 450 including shipping, a Oly BB with 240KG of Oly metal plates is 550 with shipping(It comes with adjustable DB’s) and a free bench is about 200.
So 1 rack - 450
2 sets of bars and plates - 1100
1 bench - 200
Total - 1750 euro
Between the two of us thats about 900 each brah.
Where the hell do we put it though?[/quote]
Thats the one problem, storage. I guess we’ll have to wait it out another couple of years until we get forced to move out after college…
-3 rounds of KB swings to warm up + mobility drills
A. Deads:
60kgx5 (Sumo)
100kgx3 (Sumo)
120kgx3 (Sumo)
130kgxfaill (Sumo)
130kgx3 (Switched to a Conventional stance from here out.)
140kgx1
150kgx1
155kgx1 (Pr-a hitched one at that though…)
140kgx3 (+1 PR)
B. Pull ups (at Bodyweight):
16/14/9
C. DB Rows:
40kgx15 (No straps)
40kgx15 (No straps)
45kgx10 (Straps)
Notes:
Solid session. Went in fully expecting to do a standard deload workout but quickly abandoned that idea. Wanted to ramp up my sumo deads but I got to 130kg with them and couldn’t budge the weight. Just didn’t have the glute/hip strength to drive the weight off the ground. Could also have used some chalk as I was having to grip the smooth part of the bar. After that I switched to conv. stance and hit a slightly iffy/hitched pr of 155kg. The 150kg I pulled just before that went up wayyy easier than the 150kg I pulled about a month ago. The deads took the wind out of me completely and the rest of my exercises really lagged after that, got home and slept for three hours I was so beat up.
Performed 6 times through, 90 seconds rest between sets.
Notes:
This fatigued me in a very humbling way, the last set was an epic battle between myself and the bar. Definitely need to bring my cardiovascular capability up, I’ve become wayyyyy too unconditioned…
A. Military Press:
40kgx8
45kgx3
50kgx3
55kgx2
57.5kgx1
55kgx5
B. Push Press (Power Cleaned up on the first rep):
60kgx5x2
62.5kgx5
65kgx3x2
67.5kgx2x2
C. Side Lateral DB Raises:
4 sets
D. Front Lateral DB Raises:
4 sets
Notes:
Didn’t push things too hard today, haven’t trained shoulders in a month or so and wanted to ease back into it. Push presses were my first time doing them and felt awesome. Definitely a keeper. Just wanted to get in and out quickly today, had just come off a 10 hour shift starting at 6am and had cycled around 20km to work (and 20km back home after the gym…) so was pretty tired going in. Crazy tired right now so shall force some food down my throat, pass out on my bed and do the same again tomorrow…
A. Box Squats (Box 2 inch below parallel):
60kgx5
80kgx5
90kgx5x2
100kgx3
105kgxfail (this is where my hip flexor gave out and left me in a fair amount of pain…)
80kgx3
90kgx5
95kgx5
100kgxfail (tweaked my hip badly here, shouldn’t of pushed through soreness earlier…)
B. Front squats:
60kgx5
70kgx5
75kgx5
80kgx5 (+2 pr from last week)
D. Close grip bench:
50kgx12x2
60kgx8x2 (+3 Pr)
65kgx6x2 (+3 Pr)
Notes:
Strange session. On the one hand, I’ve never felt so weak whilst squatting and on the other the weight on Incline and close grip today felt comically light in comparison to where the were a month ago. Had a big fuck up on the squats. Basically, on first 100kg set I tweaked my hip slightly and it felt a bit tender, next set at 105kg I tried to get out of the hole and something in my hip popped and started feeling really tight. Fairly sure its a hip flexor issue. The weights felt painful getting out of the hole after that. Even just squatting with the bar hurt my hip. Grinded through the pain on a few sets after initially hurting it (stupidly…) but called it quits after that. Kept the front squats light although I didn’t feel as much pain with them due to the narrow stance. After that I decided to do some comfort lifting and set some nice PRs. Didn’t go all out as I was still attempting a deload of sorts. Going to foam roll my hips and legs for a good while and ice them up now, don’t want this injury getting any worse.
Lots of PRs lately and a nice Deadlift one at that! Great work man. +30lbs is awesome weight gain
Definitely foam roll and ice that hip man. Bad hip flexors are Bo joke (I had them BAD before and it lead to low back issues) so take care of that now. Throw down some ibuprofen too to help with the swelling. Hopefully it’s nothing
A. Military Press:
20kgx5
30kgx5
35kgx3
40kgx5
45kgx5
50kgx8
B. Power Clean and Push Press:
50kgx8
60kgx3
65kgx3x2
67.5kgx3 (+1 Pr from last week)
70kgx3
72.5kgx3
75kgx3 (PR- couldn’t budge 70kg once last week!)
C. Machine Shoulder Press (False grip):
4 sets, worked up to a set of 5 at 65kg
D. Abs:
4 sets of hanging leg raises
4 sets of heavy cable crunches
E. Rehab stuff:
10 mins of foam rolling followed by 5 mins of shoulder dislocates
Notes:
Great session today, I felt really in the zone. Will be doing 5/3/1 for my main sets on my Military press, deadlift and bench. Not using 5/3/1 on squats as I really need to keep hammering form and high volume before I start thinking about adding weight. Powercleans and push press felt very solid, felt like I was good for 80kg today but the tendinitis in my left wrist started flaring up so I called it quits. Used lifting chalk for the first time today, it makes me feel so badass!
-Warm up: 20 mins foam rolling + some static stretching
A. Deadlift:
60kgx5
80kgx5
90kgx3
102.5kgx5
117.5kgx5
132.5kgx8 (Pr of sorts I guess)
B. Free Back Squats:
60kgx5
80kgx5
90kgx5
95kgx5
100kgx5 (Pr, this felt very easy!)
C. RDLS (Slow negative and a big stretch at the bottom):
60kgx10
80kgx10
90kgx10
90kgx12 (+2 rep PR)
D. Cable Pull throughs:
5 sets ramping up, sets of 10 reps.
Bonus Workout!
1 hour Olympic session with a trainer in my gym. Focused mainly on mobility exercises/assessments as well as technique. Did a fuck tonne of power snatches and worked up to around 30kg or so. Not going heavy for a while until I get the form 100% nailed. The snatch is such an incredibly technical lift I wont be worrying about weight for quite some time. Over all it was an awesome session. The trainer said I had excellent form considering it was my first time doing the lift. Only things I need to work on are the following:
-Getting my narrow stance squat mobility perfect, just minor improvements here.
-Focus on lowering myself into the pocket at the bottom of the squat rather than just dumping into it as I currently tend to do.
-Shoulder mobility on my right side is slightly lacking (although apparently still quite good) behind my left shoulder.
Slight tightness in my right lat which causes the finish of my snatch to look slightly uneven. This will just take some extra foam rolling/stretching.
Notes:
Great workout, deadlifts felt easy, squats felt on point for once and over all I just felt great. I really focused on visualizing the weights going up today before I did a set and it definitely helped. Overall I was much more focused. The OLY lifting stuff after was awesome! I will definitely be doing technique sessions on my off days from now on, this is definitely something I am going to be pursuing in conjunction with the powerlifting focus I have atm. The trainer I had was great, he comes from a powerlifting background himself before he ever did Oly stuff so he understands my goals and the issues I might have with the lifts. Awesome day!
that Oly session sounds awesome man! Thats a great resource for sure. I bet your form will be down pat after that and you’re numbers will be flying up.
[quote]Blaze_108 wrote:
Good work man! Solid deads and squats.
My lower back would be trashed after Deads, squats, and RDLS. I’m sure yours was.
Keep killing it![/quote]
It didn’t leave me hugely fatigued at the time, but I’m sure halfway through my shift tomorrow DOMS will conveniently strike I will be left with the mobility of an old man…
[quote]gregron wrote:
that Oly session sounds awesome man! Thats a great resource for sure. I bet your form will be down pat after that and you’re numbers will be flying up.
Good stuff![/quote]
The best part was it was 100% free! I kind of got the impression that he is just so passionate about Oly lifting in general that anytime someone shows the slightest interest in Oly stuff he is more than happy to give some free coaching. He is also starting up a weightlifting club (both power and Oly stuff) this coming semester in my University so hopefully that works out as intended and I can get some more guidance from him.
A. Bench (5/3/1):
40kgx5
45kgx5
50kgx3
60kgx5
65kgx5
72.5kgx6 (squeezed an extra one with my spotter’s help, not counting it)
B. Incline Bench:
60kgx4x2
60kgx5 (+2Pr)
62.5kgx4x2
C. CGBP:
60kgx6
60kgx8
65kgx6
65kgx4 (Paused)
60kgx5 (Paused)
D. Incline Flies:
4 sets of 10, kept the weight light as tendinitis is flaring up in my wrists again
E. Dips:
5r +20kg x2
3r +30kg x2
2 sets of 15 @ bodyweight
Oly lifting:
Spent about 40-50 minutes going over my power snatch form. No coach today so I was having to go by feel. Did a tonne of sets, worked up to 40kg for a set of 3. Need to focus on really snapping myself under the bar next time. I fucking love this movement! Also messed around with some push-jerks from the hang with around 40kg. Kept the weight light as again my wrist is pretty tender so the clean position hurts it some.
Notes:
Solid session today. Flat benching felt good but the incline stuff took a few sets to get into the groove. Over-all good chest pump.
[quote]gregron wrote:
that Oly session sounds awesome man! Thats a great resource for sure. I bet your form will be down pat after that and you’re numbers will be flying up.
Good stuff![/quote]
The best part was it was 100% free! I kind of got the impression that he is just so passionate about Oly lifting in general that anytime someone shows the slightest interest in Oly stuff he is more than happy to give some free coaching. He is also starting up a weightlifting club (both power and Oly stuff) this coming semester in my University so hopefully that works out as intended and I can get some more guidance from him. [/quote]
That’s great! Your strength and numbers should skyrocket if that happens! I’m jelly