Bentover row day
5/80, 3/84, 2/88 plus a partial
5 reps of one-arm db snatches with 15,5 kg after each set
Some pushups afterwards
Db floor press day (supposed to be tomorrow but I have a date so got moved to today)
5/29,5, 3/31,5, 1/33,5, 1/32,5
10 explosive pushups after each set
Finish with prehab circuit
Deadlift day.
Supposed to be 5, 3 and 2 rep sets but I need to buy more big plates before I can put enough weight on the bar. So instead I did:
5/138
jump 10 times
5/142
jump 20 times
Might not sound like much but I also did a warmup of four sets up to 110 kg.
I’m gonna take a week off now.
Back after a week off. Still sticking with OLAD, this cycle I’m increasing the volume on some of the exercises just to try how that works. I’ll try 8x9, 7x5 and 6x3 weeks - so the volume drops approximately in half each week. Also swapping pullups in for bentover rows.
So, starting off with bb hack squats.
4x9/90 kg, 2x9/70, 9/80, 9/100
Jump 10 times after the last set only.
Power clean and press day
5/40, 5/44, 5/46, 5/48, 5/44, 5/46, 5/48
10 explosive pushups after each set
Upper back was already pre-exhausted after spending most of the day digging and leveling in the yard.
Db floor press day
Trying a wider line of pressing this cycle to involve pecs more.
5x9/21,5, 3x9/18,5
10 pushups after each set… well, that was the idea, but by the end I could only go down about two inches without collapsing.
P.S. Took some measurements yesterday morning. Everything relaxed, limbs straight.
Neck: 42 cm
Forearms: 28,5 cm
Upper arms: 32 cm
Shoulders: 114 cm
Chest: 93 cm
Waist: 84 cm
Hips: 97 cm
Thighs: 60 cm
Calves: 36 cm right, 37 cm left
Deadlift day
8x9/90, 9/100
That’s all.
Was supposed to do pullups today but I still don’t have a pullup bar and none of my trees have any horizontal limbs sturdy enough so I did pullovers instead. It’s about the only way I have of working lats ATM. I stacked a couple of bags of plaster to make a “bench”.
7x9/25,5, 9/27,5
Week 2, hack squat day
Weight: 79 kilos
5/100, 5/110, 5/116, 5/118, 5/100, 5/110, 5/114
Jump 10 times after each set
I suck hard today. Too much stress, I guess. Before the sixth set I found myself thinking about a meeting I’m supposed to have next week at work… still, I did add a few kilos over the last time I did 7x5 hack squats.
[quote]DSmolken wrote:
Weight: 79 kilos
[/quote]
good effort on the 9 kg increase. Keep it up.
[quote]swissrugby67 wrote:
good effort on the 9 kg increase. Keep it up.[/quote]
Thanks! I’m planning to hit 90 by mid-November - 12 months after I started lifting.
As I mentioned earlier I have no pullup bar but my grandmother does and I happened to be visiting her so I did some pullups with this triple-drop-set scheme from Charles Poliquin:
Wide-grip pullups to failure, rest 10 seconds, pullups, rest 10 seconds, chins, rest 10 seconds, narrow-grip chins.
Counting “failure” as “can’t get my chin fully over the bar in good form” I managed:
11, 8, 2, 1
8, 6, 2, 1
5, 3, 2, 0
Finished with 6 wide-grip pullups
Short and pretty brutal.
Clean and press day
3/46, 3/48, 3/50, 3/48, 3/50, 1/54 (funny, the first rep felt light but the others just stalled and I had to push press them - so they don’t count)
10 explosive pushups after each set
Back after a three-day work-related trip. Work’s busy as fuck, my best friend isn’t speaking to me anymore, my grandmother’s in the hospital, good thing I can still deadlift!
5/110, 5/120, 5/130, 5/140, 5/120, 2x5/110
The 140 kg set felt like I could lift a lot more but form started to slip on the last couple of reps.
Oh, and weight today: 78,5 kilos. Wasn’t able to eat seven times a day on the trip… took a couple of bags of mixed nuts and raisins but I should have taken three times as many.
Morning wheelbarrow GPP: ~15 minutes with 50 kg, no rest - I needed to buy some plaster from a hardware store. Not very heavy but still opening my hands after finally stopping was tough.
I was gonna do db floor presses this evening but in warmup I discovered that my left arm still hasn’t healed enough so I did 6x3 hack squats instead:
3/100, 3/110, 3/120, 3/130, 3/110, 3/124
Jump 10 times after each set.
So… since my left arm still doesn’t like any pressing or Oly lifts I decided to spend this week doing nothing but deadlifts and squats. I’m sure I could think of some other exercises I could do instead but fuck it. It’s deadlift day again!
3/130, 3/140, 3/150, 3/130, 3/134, 3/140
Hack squats again!
2x10/90, 2x10/80, 11/80
My legs are sore from the past few workouts and obviously not at full strength. I’m curious whether they’ll grow significantly next week when they can rest. I’m also feeling this workout in my lats - I guess from pulling the shoulders back so the bar doesn’t smack into my hamstrings or ass.
Deadlift day, and the last day of squat and deadlift week.
4x10/90, 10/110
Gonna take a week off now as previously planned, then probably go back to doing a 5x5 program with more Oly lifts this time.
Back after a week off. Going back to full-body training three times a week. Looking back at my weight gains this gave me slightly better gains than OLAD or an upper/lower split. This time I’m starting each session with an Oly lift variation. Today’s also my first time training in hot and humid weather… I sure sweated like I’ve never sweated before.
Power clean and press: 5/40, 5/42, 5/44, 1/46, 1/48, 1/50, 1/52, 1/54, 1/58
Hack squat: 11/100, 10x1/120
Can’t really do breathing squats with hack squats because pausing to breathe at the top tires out my grip - so I did 11 reps plus ten heavy singles. The singles are tough, too, because you start the lift from the bottom and your stretch reflex dissipates while you grip the bar and set up.
Weather still is miserably hot and humid.
Power snatch: 5/40, 5/42, 5/44, 1/46, 1/48, 1/50, 1/52, 1/54, 1/56. Some pressout on the last two singles - I need to drop under the bar, damit!
Deadlift: 10/110, 10/120, 10/130
Started doing cleans and push presses today. Did something funny to my right wrist trying to push press 70 kg. I fucked up that wrist pretty bad a couple of months ago and it’s still not quite right so I decided to finish with single-leg squats. We’ll see how it feels in a day or two.