15 minutes: deadlift 155 kg, 16 singles
15 minutes: row 69 kg (but bent over more than before), db press 22 kg - 41 reps
Another crappy workout but my wrist is better and the callus I ripped on Monday seems to be healed, too. Started deadlifting with gloves which I’m not used to, around the 10th rep my grip started to slip, so I finished without them.
Going back to MRT.
30 reps: hack squat 135 kg/db press 22 kg, clean-grip power snatch 45 kg/fingertip pullup
50 reps: front squat 49 kg/good morning 49 kg, overhead squat 9 kg/pushup with feet up on a stack of plates
15 reps: deadlift 149 kg (increase weight next time), row 79 kg, press 53 kg.
15 reps: deadlift 153 kg, row 79 kg, strict military press 49 kg
Nursing a right foot injury so doing an upper body day of sorts.
30 reps: pullup, db press 22 kg. 50 reps: pushup with feet elevated, overhead squat 9 kg.
The light overhead squats were OK so hopefully Friday I can do some proper squats.
Foot still not 100%, I can’t do any lifts which involve shifting weight to my toes (snatches, cleans) so I took it easy today.
30 reps: hack squat 135 kg, 50 reps: goblet squat 22 kg.
Now that we have a training logs forum, can a mod please move this thread there? Thanks.
The training inbetween the previous post and today copied from my profile blog:
CW’s MRT
MRT log week 2 day 1
02/09/2008 at 04:09PM
15 reps: deadlift 153 kg (increase weight next time), row 79 kg, military press 49 kg.
wk 2 day 2
02/11/2008 at 09:49PM
30 reps: hack squat 135 kg, fingertip pullup, db press 22 kg, db swing 22 kg
MRT wk 2 day 3
02/13/2008 at 08:10PM
50 reps: front squat 49 kg, good morning 49 kg, pushup, overhead squat 9 kg
wk 3 day 1
02/16/2008 at 02:44PM
15 reps: deadlift 155 kg, row 79 kg, military press 49 kg.
CW’s 10x3 FFL
Starting 10x3 FFL
02/18/2008 at 01:35PM
I weigh 86,5 kg which is only a half kilo less than the last time I weighed myself in early January - and here I thought I was losing weight because the fat on my stomach is shrinking. So I’m gonna eat a little less and do CW’s 10x3 for fat loss. We’ll see how this works.
10x3: hack squat 135 kg, db press 22 kg, db swing 32 kg, fingertip pullup.
10x3 FFL day 2
02/20/2008 at 12:19PM
10x3: clean-grip power snatch 45 kg, military press 45 kg, row 69 kg, pistol.
Tabata front squats
02/23/2008 at 03:43PM
Tabata front squats with 29 kg. Should go a little heavier next time.
Waist this morning measured 86 cm.
10x3 FFL wk 2 day 1
02/25/2008 at 12:55PM
10x3: hack squat 135 kg, db press 22 kg, db swing 42 kg, fingertip pullup.
10x3 FFL wk 2 day 2
02/27/2008 at 01:19PM
10x3: power snatch 45 kg, military press 45 kg, pistol, row 69 kg
Singles day
02/28/2008 at 08:39PM
Deadlift 157 kg 18x1. Military press 51 kg 20x1. Each in 15 minutes. Staley-inspired strength workout. Simple and fun.
10x3 FFL wk 2 day 3
03/01/2008 at 04:14PM
Extra day of lifting, as next week I’ve got a business trip. 10x3: hack squat 137 kg, db press 23 kg, db swing 42 kg, fingertip pullup.
10x3 FFL wk 3 day 1
03/08/2008 at 02:11PM
Back after a business trip. 10x3: snatch 47 kg, press 47 kg, row 79 kg, pistol.
10x3 FFL wk 3 day 2
03/10/2008 at 03:13PM
10x3: hack squat 137 kg, db press 23 kg, db swing 42 kg, fingertip pullup.
Waist this morning: 84 cm.
Wk 3 singles day
03/11/2008 at 01:59PM
Deadlift 159 kg 17x1, power clean and press 53 kg 22x1.
10x3 FFL week 4
03/20/2008 at 02:27PM
Mar 15 2008. 10x3 FFL wk 4 day 1. 10x3: hack squat 139 kg, db press 23 kg, reverse-grip power clean 49 kg, fingertip pullup.
Mar 18 2008. 10x3 FFL wk 4 day 2. 10x3: clean-grip power snatch 49 kg, military press 49 kg, pistol, bentover row 79 kg.
Mar 20 2008. 15x1: deadlift 161 kg. 2x1: deadlift 169 kg (double bw). 20x1: clean and press 55 kg.
Cosgrove complexes
Starting Cosgrove complexes
03/22/2008 at 12:54PM
5x5: complex of bentover row, hang clean, front squat push press, jump squat, good morning 39 kg.
Complexes wk 1 day 2
03/23/2008 at 06:09PM
5x5: complex of RDL, hang clean/front squat/push press, reverse lunge: 39 kg.
Complexes wk 1 day 3
03/25/2008 at 08:05PM
15x1: deadlift 163 kg. 5x5: complex of deadlift, high pull, clean and squat, military press, jump lunge 29 kg.
Complexes wk 1 day 4
03/27/2008 at 07:25PM
15x1: power clean and press 57 kg. 5x5: complex of jump squat, squat, squat and hold 10 s, military press, push press, squat and press: 39, 35, 35, 29 and 29 kg. Ouch.
Complexes wk 2 day 1
03/29/2008 at 03:20PM
6x5: complex of bentover row, hang clean, front squat push press, jump squat, good morning 39 kg.
Complexes wk 2 day 2
03/30/2008 at 01:57PM
15x1: power clean and press 59 kg. 6x5: complex of RDL, hang clean/front squat/push press, reverse lunge: 35 kg.
Complexes wk 2 day 3
04/01/2008 at 06:29PM
Weight: 85,5 kg - need to eat a bit less. 15x1: deadlift 165 kg. 6x5: complex of deadlift, high pull, clean and squat, military press, jump lunge 29 kg.
Complexes wk 2 day 4
04/02/2008 at 07:04PM
6x5: complex of jump squat, squat, squat and hold 10 s, military press, push press, squat and press: 4 sets of 35 kg, 2 sets of 29.
Complexes wk 3 day 1
04/04/2008 at 07:09PM
Weight: 84 kg. 15x1: power clean and press 59 kg. 5x6: complex of bentover row, hang clean, front squat and push press, jump squat, good morning: 33 kg.
Complexes wk 3 day 2
04/10/2008 at 07:35PM
(This was a few days ago, just logging it now) 5x6: complex of RDL, hang clean/front squat/push press, reverse lunge: 39 kg.
Complexes wk 3 day 3
04/09/2008 at 07:16PM
15x1: deadlift 169 kg. 5x6: complex of deadlift, high pull, squat clean, military press, jump lunge 29 kg.
Complexes wk 3 day 4
04/10/2008 at 07:34PM
5x6: complex of jump squat, squat, squat and hold 10 s, military press, push press, squat and press: 31 kg.
Complexes wk 4 days 1-2
04/14/2008 at 07:15PM
Saturday: 15x1: power clean and press 55 kg. 6x6: complex of bentover row, hang clean, front squat and push press, jump squat, good morning: 33 kg
Sunday: 6x6: complex of RDL, hang clean and front squat and push press, reverse lunge: 39 kg.
Today: weight 84 kg. Warmed up for deadlifts, did two singles with 171 kg, decided to rest till tomorrow ‘cause my back still feels tired from the previous two days’ complexes.
Complexes wk 4 day 3
04/14/2008 at 09:19PM
A couple of hours after giving up on the deadlifts I decided to at least do some complexes. 6x6: complex of deadlift, high pull, squat clean, military press, jump lunge 31 kg.
Complexes = last day
04/15/2008 at 08:31PM
6x6: complex of jump squat, squat, squat and hold 10 s, military press, push press, squat and press: 31 kg.
CW’s 25 Method
25 method wk 1 day 1
04/18/2008 at 07:48PM
All right, I’m lean enough to start another mass phase. Let’s start with CW’s 25 method.
25 reps each: deadlift 159 kg, military press 51 kg, fingertip pullup.
25 method wk1 day2
04/20/2008 at 06:10PM
25 reps: clean-grip power snatch 51 kg, db floor press 32 kg, pistol with 2 kg plate. Threw in some direct arm work: 3x10 curl 29 kg.
25 method wk 1 day 3
04/22/2008 at 07:55PM
25 reps: hack squat 149 kg, db press 24 kg, bentover row 79 kg.
25 method wk 2 day 1
04/24/2008 at 02:22PM
25 reps: dl 159 kg, press 51 kg, fingertip pullup (add weight next time).
25 method wk 2 day 2
04/26/2008 at 01:37PM
25 reps: clean-grip power snatch 49 kg, db floor press 32 kg, pistol 5 kg. 3x10: curl 29 kg.
25 method wk 2 day 3
04/29/2008 at 07:10PM
25 reps: hack squat 151 kg, db press 24 kg, bentover row 79 kg.
25 method wk 3 day 1
05/01/2008 at 02:04PM
25 reps: fingertip pullup backpack with “some stuff” and 2 kg plate, military press 51 kg, pistol 8 kg. 3x10: curl 31 kg.
25 method wk 3 day 2
05/03/2008 at 02:11PM
25 reps: deadlift 129 kg (dropped the weight way down to focus on form, especially when lowering the weight), clean-grip power snatch 51 kg, db floor press 32 kg. 3x10: curl 33 kg.
25 method wk 3 day 3
05/05/2008 at 10:11PM
25 reps: hack squat 155 kg, db press 26 kg, row 79 kg.
Back to logging current workouts
Today is day 1 of week 4 of CW’s 25 method.
25 reps: deadlift 129 kg (keeping it real light to work on form, especially on the way down - I should be doing about 30 kg more), military press 51 kg, fingertip pullup with backpack with 4 kg.
Thanks for moving the log. Much appreciated.
25 method week 4 continued:
Thursday
25 reps: clean-grip power snatch 53 kg (that’s a very fun exercise, just hurl the bar straight from the floor to overhead), unilateral db floor press 32 kg, pistol w/10 kg dumbbell.
3x10: bb curl 33 kg.
Today
25 reps: bb hack squat 155 kg, unilateral db overhead press 26 kg, bb row 79 kg.
Weight was 86 kg yesterday.
25 method week 5 day 1.
25 reps: deadlift 139 kg, military press 51 kg, fingertip pullup +4 kg.
25 method week 5 day 2. These “weeks” seem to take 5-6 days instead of 7 - I just train if I feel recovered enough and don’t have anything else planned that evening.
25 reps: clean-grip power snatch 53 kg, db floor press 32 kg, pistol 10 kg. 3x10: curl 33 kg.
25 reps: hack squat 157 kg, db overhead press 26 kg, bb row 79 kg. Got the whole workout done in 25 minutes right after work - I have to be at a dinner this evening.
25 method wk 6 day 1: deadlift 149 kg, military press 51 kg, fingertip pullup. Miserably hot and humid today. Probably gonna change the workouts after this week.
Yesterday I cut down a large pear tree so we can call that a GPP workout. I still have to cut up the logs, chop them and store them so I guess I’ve got more GPP on the way.
25 method wk 6 day 2
25 reps: clean-grip power snatch 53 kg, db floor press 32 kg, pistol 10 kg. 3x10: bb curl 35 kg.
25 method wk 6 day 3
25 reps: hack squat 159 kg, db press 26 kg, bb row 79 kg.
Felt really shitty, weak and tired warming up for the squats, even as I was setting up for the first rep of the first work set, but somehow once I started doing the work sets I found I’m stronger than a week ago. Funny.
Deloading this week.
5x5: deadlift 129 kg, military press 39 kg, fingertip pullup.
It’s funny that I’m now deloading deadlifts with a weight heavier than my max was when I started this log.
Well, so much for deloading… this afternoon I found out that my job’s sending me to a training seminar for Monday-Friday next week. Somebody else couldn’t so I’m taking his slot. Would’ve been nice to know this earlier.
So, a regular workout today and I guess I’m taking next week off. Then I’ll probably start Joel Marion’s stripped down hypertrophy.
25 reps: power snatch 53 kg, db floor press 32 kg, pistol 10 kg. 3x10: curl 35 kg.
Yesterday. 25 reps: deadlift 151 kg, military press 51 kg, row 79 kg.
Decided to get a feel for Stripped Down Hypertrophy before I’m forced to take those four days off.
Deadlift 149 kg: 5x5
Db floor press 26 kg, bb row 69 kg: 4x10
Pistol bw: 10,10,10,8
Fingertip pullup bw: 5x5
Military press 49 kg: 5,5,5,5,4
Took 60 minutes including warmups and a break to take a shit. I’m worn out right now, we’ll see how I feel tomorrow.
Continuing Stripped Down Hypertrophy:
Deadlift 129 kg: 10,10,8,7
Db floor press 30 kg, bb row 79 kg: 5x5
Pistol 10 kg: 5x5
Fingertip pullup bw: 10,8,6,5
Military press 43 kg: 10,9,7,6