C. Dips @ bodyweight:
3 sets of max, called it quits after 3 as they made my shoulders feel like death
Notes:
So-so training today, push strength just wasn’t feeling on point. Couldn’t keep tight on the bench like usual so the reps felt harder than they should have. Dips did weird things to my shoulders. Resting up with a large pizza and a pwo-nap, good stuff!
Notes:
SOLID training today, really happy with my last 5/3/1 set. The hang cleans really tired out my quads so the deadlifts weren’t done completely fresh, but even still putting 140kg up for a set of 8 felt really good. Looking back through my log, I saw that on the 19th of August I put 140kg up for a set of 4 reps, so to double that feels fantastic. That took a tonne of energy out of me so the 5 sets of RDLs felt like absolute death! Going to go sleep in the library for a bit to recover before the rest of my lectures for the day!
A. Military Press 5/3/1:
barx10 x2
30kgx5
40kgx5
45kgx3
50kgx3
57.5kgx7 +2 with hip drive
62.5kgx1
65kgx1 x3
B. Push Press:
65kgx5
70kgx5 x3
72.5kgx5
75kgx3 x2
C. Chin Ups (Underhand):
15 / 15 / 14 / 7 / 7 / 6
D. Face Pulls:
3x20
E. Hammer Curls:
4 sets
Notes:
Average training really, was kind of just going through the motions. Head wasn’t really in it today. Rest day tomorrow and then big squats on Thursday, hopefully my head gets back in the game before then.
A. Front Squat 5/3/1:
Barx10
40kgx5
60kgx6
75kgx3
85kgx3
95kgx7 (+3 Pr!)
B. High Bar Oly Back Squats:
60kgx10
90kgx10 (last 3 paused)
90kgx10
95kgx10
95kgx10
97.5kgx10 (Pr!)
C. Seated Hammy Curls:
5 sets of 10
Notes:
SOLID training, front squats felt like cake! Back squat felt good, my intensity and focus was so much better with them this week. Overall great session, could just about walk as I was leaving the gym. Severe case of jelly legs!
A. 5/3/1 Bench:
Barx10 x2
30kgx5
40kgx5
62.5kgx3
70kgx3
80kgx7 (Pr! Felt very solid, no grinding)
B. Close Grip Bench:
70kgx8
80kgx5 (Pr! Smoooth reps)
65kgx10
65kgx10
65kgx8
60kgx15
C. Dumbbell Rows (Strict, no straps):
42.5kgx10
42.5kgx10
45kgx10
45kgx10
45kgx13 (Strapless Pr)
D. Tricep Burnout:
Overhead tri-cable extension supersetted with closegrip push ups: 3 sets
Notes:
Solid as hell training today, pressing strength felt on point. Must of been the brownies I ate pre-workout! Played around with my bench set-up some and settled on a set up I felt way more stable on the bench with. The reps were feeling a bunch smoother. Very happy I finally found a way to make my bench press feel normal! Close grip was feeling solid although the sets of 10 at the end were grinders. Over all solid session.
A. Hang Cleans/ Full Cleans:
50kgx5 (Hang)
60kgx5 (Hang)
70kgx3 (Hang)
80kgx3 (Hang)
80kgx3 (Full)
85kgx3 (Full) (Full clean Pr!)
B. 5/3/1 Deadlifts:
60kgx5
80kgx5
100kgx5
117.5kgx5
132.5kgx3
147.5kgx4 (Pr, terrible set though. Wanted at least 5)
140kgx5
140kgx5
C. Rdls:
90kgx10
90kgx10
90kgx10
100kgx10 (Pr)
100kgx7
90kgx8
Notes:
Solid training, happy enough with the clean pr as it didn’t feel too hard at all. Hopefully this has me on track to get a 100kg clean and Jerk before the end of the year. Just need to tidy up my jerk substantially and hopefully I’m in with a shot. Deadlifts felt decent up until the last set. Tweaked something in my upper scapula during my 2nd work set and they just didn’t feel good at all after that. The pain was distracting me so I lost all focus/intensity in the last set and called it quits after four reps despite having another 2 or 3 in me. Was completely exhausted by the last set of Rdls, about to indulge in a pwo nap after I choke down some bagels and protein shakes!
A. Military Press 5/3/1:
Barx5 x2
30kgx5
40kgx5
47.5kgx5
55kgx3
60kgx4.6666 (Pr, couldn’t lock the 5th rep. So close!)
65kgx1
65kgx1
67.5kgx0 (I’ll get it next time!)
B. Seated DB Press:
5x10
C. Chins:
10/10/8/8/8/6
D. Behind the Neck Rack Jerks:
60kgx3
60kgx3
60kgx3
70kgx3
70kgx3
80kgx1
E. Clean and Jerks:
1 hours worth of singles. Worked up to 80kg.
Notes:
Good training today, military press was feeling decent. Did a tonne of clean and jerk technique work with the oly dude in my gym and tried to fix some of the technical errors I was making in my clean. Covered a tonne of ground over the course of the hour. 2nd day in a row going heavy on cleans, FML. Bring on the rest day tomorrow!
A. Front Squats 5/3/1:
Barx10 x2
40kgx5
60kgx5
80kgx5
90kgx3
100kgx4.5 (+2 Pr, really wanted that 5th rep but couldn’t finish it)
100kgx3
100kgx3
B. Back Squats (Atg/High Bar/Oly stance):
90kgx10
100kgx8 (Oly stance Pr)
100kgx8
100kgx8
100kgx6 (Misgrooved, went over on my ankle)
C. Hamstring curls/superset/Hanging Leg raises:
5 sets
D. Back Squats:
3 sets of max reps, 1-2 mins rest between sets. Just stuck 60kg on the bar, a song on the ipod and went until I couldn’t get the bar back up. Absolutely brutal, sets averaged around 30-40 reps or so as I didn’t keep count.
Notes:
Alright session. Front squats felt very difficult. Think I might just up my training max by 2.5kg a cycle rather than 5kg as front squats are harder to progress than a back squat or a deadlift. Oly squats felt decent. Mis-grooved on the 5th set and went over on my ankle and in doing so re-aggrivated an old ligament injury I have in my left ankle. Tried another set after but it wasn’t feeling so hot so called it quits. Other assistance work after that was grand, got a nice hammy burn going on a worked dem’ abs for what feels like the first time in months… Looking forward to hitting up some bench tomorrow!