Your push press is really getting up there, just like your Cleans. Dam im jelly of the weight your putting over head!
Btw thought this was a great song to go with training, not so much for training with but to just feel good 
[quote]Oregand wrote:
Your push press is really getting up there, just like your Cleans. Dam im jelly of the weight your putting over head!
Btw thought this was a great song to go with training, not so much for training with but to just feel good
Thanks buddy!
Im enjoying this tune to train to, good shit:
15th November:
A. 5/3/1 Front squats:
barx10
40kgx5
60kgx5
70kgx5
82.5kgx5
92.5kgx5
*Just hit prescribed reps on the 5/3/1 stuff to ease my knee into it
B. Narrow stance atg oly back squats:
60kgx5 x2
80kgx5
90kgx5
100kgx5 x2
110kgx5 x3 (Anymore weight than this started to hurt my knee so I called it quits)
C. RDLS:
100kgx10 x3 (Double overhand hook grip. THIS SHIT HURTS)
105kgx8 x2 (Straps used)
Notes:
Decent training. Held back slightly on everything until I know exactly what my knee can take. It wasn’t feeling too bad on the front squats but by the last set of back squats it started feeling a bit tender. Will ease back into the squat stuff.
Looking good as usual… I’m looking forward to seeing where this olympic lifting focus takes you… I can only see it being a place filled with much strength
Woah, nice cleans! how long have cleans been a main part of your plan? Btw that Gojira album is great for lifting. If you need any suggestions for more Metal Music be it albums or Songs then hit me up. Over half my mp3 is metal haha. Nice work.
[quote]CrashOverride wrote:
Woah, nice cleans! how long have cleans been a main part of your plan? Btw that Gojira album is great for lifting. If you need any suggestions for more Metal Music be it albums or Songs then hit me up. Over half my mp3 is metal haha. Nice work.[/quote]
Thanks man! Definitely spam my facebook with metal, I’m always looking for new stuff to smash weights to. Currently listening to mainly Gojira, Mastodon, Lamb of God, Sepultura type stuff. But suggestions are always welcome!
Haven’t been hugely into cleans for that long but I’m really starting to fall in love with them. Such a fun movement to do, its very satisfying throwing someones deadlift in the air! I’d definitely suggest giving power cleans a shot if you want some variation in the gymn.
I like the look of your new set up. I think anyone who’s kinda sticking at a lift should hit up some 531 for a bit. I’m interested to see how this program works out for you.
18th November:
A. Clean and Jerks (Singles):
Barxsome
60kgx8
70kgx5
80kgx3
85kgx3
90kgx1 (Clean only)
95kgx1 (Pr, clean only)
97.5kgxmiss (Tried this a few times, missed all 3…)
B. Clean High Pulls:
60kgx10
70kgx8
80kgx5
80kgx5
60kgx10
C. Pendlay Rows:
barx10
40kgx10
50kgx10
60kgx10
70kgx8
Notes:
Decent cleaning today. Jerks were a bit sluggish though. Happy enough with how the 95kg clean PR felt. The 97.5kg clean just wasn’t happening, was getting my elbows all the way through at the bottom catch position so I couldn’t get it on my delts properly. I think overall the speed on those attempts was just slightly too slow so I didn’t have enough time to drive the elbows through. Tried out pendlay rows for the first time and really liked them. Stopped feeling my lats contracting on the heavier sets so I’ll be keeping the weight lighter and going for the MMC with this one. Great exercise though. Getting pumped for some benching tomorrow!
[quote]phlegms wrote:
[quote]CrashOverride wrote:
Woah, nice cleans! how long have cleans been a main part of your plan? Btw that Gojira album is great for lifting. If you need any suggestions for more Metal Music be it albums or Songs then hit me up. Over half my mp3 is metal haha. Nice work.[/quote]
Thanks man! Definitely spam my facebook with metal, I’m always looking for new stuff to smash weights to. Currently listening to mainly Gojira, Mastodon, Lamb of God, Sepultura type stuff. But suggestions are always welcome!
Haven’t been hugely into cleans for that long but I’m really starting to fall in love with them. Such a fun movement to do, its very satisfying throwing someones deadlift in the air! I’d definitely suggest giving power cleans a shot if you want some variation in the gymn.[/quote]
Every band you listed are awesome! With my favourite of all being Lamb of God! Yeah I got loads I could link you and see what you think. I got Dave loads of good stuff.
Yeah power cleans look sweet. I have to clean my bar for OHP’s anyway cos we’ve no racks. The weight isn’t really heavy enough to ‘need’ to clean it but eventually it will be so I’ll need to get the technique right for that!
Bro, your almost cleaning 100KG…
Has to be teh roidz
Great cleaning man. More and more people seem to be 5/3/1’ing certain lifts and having great success. I might have to consider leaving my split the same in general but working with 5/3/1 template on some main lifts… I’m sure I could bring a bench variation and my squatting up a lot that way…
[quote]jake_j_m wrote:
Great cleaning man. More and more people seem to be 5/3/1’ing certain lifts and having great success. I might have to consider leaving my split the same in general but working with 5/3/1 template on some main lifts… I’m sure I could bring a bench variation and my squatting up a lot that way… [/quote]
Realistically, if your bench goes up, pretty much all of your bench variations will go up too.
[quote]jake_j_m wrote:
Great cleaning man. More and more people seem to be 5/3/1’ing certain lifts and having great success. I might have to consider leaving my split the same in general but working with 5/3/1 template on some main lifts… I’m sure I could bring a bench variation and my squatting up a lot that way… [/quote]
Yeah its a good way to give the big lifts a bit of a nudge upwards and to structure your workout. I really like doing it this way.
November 18th:
A. Bench 5/3/1:
Barx10
40kgx5
50kgx5
60kgx5
67.5kgx5
77.5kgx5
B. Close Grip Bench:
70kgx5
80kgx5
85kgx3
90kgx1
92.5kgx1 (Sort of PR, guido spotter gave me help I didn’t need locking out so it wasn’t quite as “all you bro!” as he made out…)
65kgx15
C. DB Flies:
4 sets, dat pump.
D. Narrow Grip chin ups:
6 or 7 sets, dat bicep pump.
E. Facepulls /ss/ Swissbar hammer curls:
5 sets, for da pahmp.
Notes:
Decent training. Just hit the prescribed reps on the 5/3/1 stuff. Tried out my new wrist wraps today, didn’t quite like them. Think I was wrapping them slightly too tight so my hands were slightly numb and my power felt a bit sapped. Guido-bro-spotter deprived me of a close grip PR and gave me help locking out at 92.5kg rather than let me grind it out a bit. I totally had it though BRO. Did a bunch of pump work after for shits n’ giggles. Got an obnoxious pump going. Really let my inner bro loose. It felt nice. Will hit up some snatches tomorrow.
[quote]SamMcLoughin wrote:
[quote]jake_j_m wrote:
Great cleaning man. More and more people seem to be 5/3/1’ing certain lifts and having great success. I might have to consider leaving my split the same in general but working with 5/3/1 template on some main lifts… I’m sure I could bring a bench variation and my squatting up a lot that way… [/quote]
Realistically, if your bench goes up, pretty much all of your bench variations will go up too.[/quote]
and vica versa w/ incline bench and cgbp… just… much slower 
19th november:
A. Full snatches:
Worked my way up from the bar with a bunch of singles.
Hit a decent snatch pr of 65kg. Technique was feeling decent, only got 65 a couple of times before I started to fatique.
B. Snatch pulls:
50kgx10
60kgx10
70kgx5
70kgx5
75kgx5
Notes:
Snatch technique was reasonably okay. Was surprised when I was able to get up to 65 kg. kept the snatch pulls moderately light.
21st November:
A. Cleans (Speed focus):
50kgx5 (x2)
60kgx3 (x2)
70kgx3 (x3)
80kgx3
80kgx1
90kgx1 (x5)
85kgx1
80kgx1
B. Military Press 5/3/1 (Prescribed reps):
Barx5
40kgx5
47.5kgx3
52.5kgx3
60kgx3
C. Push Press:
70kgx5 (x2)
72.5kgx5 (x2) (Pr of some sort)
60kgx12
Notes:
Decent-ish session. My cleans were feeling really nice until the singles at 90kg. Went today purely for the speed focus rather than trying to max out like last week. My speed was so much better and I got my trainer to check out my form and made some adjustments as he saw fit. My first pull is still slightly too slow. I have good speed getting under the bar, but the first pull is notably more sluggish in comparison. Definitely need to bring that aspect of my clean up. Military and push pressing were decent enough, nothing special really. Not looking forward to squatting tomorrow…
22nd of November:
A. 5/3/1 Front Squat (Prescribed reps):
Barx10
40kgx5
60kgx5
77.5kgx3
87.5kgx3
97.5kgx3 (Felt stupid light, which is a sort of PR I guess!)
*All sets beltless
B. Oly Back Squats:
60kgx5
90kgx5
105kgx5
115kgxfail (Injured knee caved here, so I dropped weight)
110kgx5
112.5kgx3 x2 (+2 at ths weight, felt good. Knee was holding up)
C. Rdls (All sets double overhand hook grip):
90kgx5
100kgx5
105kgx5
110kgx5 (PR)
60kgx41 (Dat burrrnn)
Notes:
Solid training. Stuck to prescribed reps on the 5/3/1 front squats and it felt stupid light. Back squats are still lagging a bit but I don’t want to push it too hard with these until I know my knee is good to go. Rdls were solid, hook grip still destroys my hand… Wanted to fit in some ab work but ran out of time.
Very nice! You know things are going well when your top set feels light/quick! Don’t envy the hook grip pain… I can get away w/ double overhand to about 300lb~ then I mix it or strap up
[quote]jake_j_m wrote:
Very nice! You know things are going well when your top set feels light/quick! Don’t envy the hook grip pain… I can get away w/ double overhand to about 300lb~ then I mix it or strap up [/quote]
Yeah I’m trying out just hitting the prescribed reps on my top 5/3/1 sets for a cycle and seeing how it treats me. Leaves me fresher to hit my assistance work nice and hard. I will probably do proper all out sets on just the “1” week for my 5/3/1 top sets instead of going balls to the wall all 3/4 weeks in the cycle.
Also, hook grip maketh the man! Nothing like leaving the gym with no feeling in your thumbs, thats how you know you’ve made some gains that week!