Hang power snatch
Ramp to 5 x 60 kg (132 lbs) let’s say “PR”, I used to do only as much as 50 kg as a dynamic warm-up or technique work
OHP
6 x 60 lbs (132 lbs) stiff as hell
Paused front squat
2 x 3 x 110 kg (242 lbs) light weight baby
Random combo instead of sprinting
3 sets of superset: clean, 5 push presses, 5 bent-over rows, cleaning it again, 5 front squats, 5 romanian deadlifts
all with 60 kg (132 lbs), 45 seconds rest. Demanding but not draining.
Today:
Hang power snatch
This time ramp to 5 x 61 kg (134 lbs) 1 kg collars PR lol
5 and 3 x 66 kg (145 lbs)
High-bar back squat
Ramp to 3 x 140 kg (308 lbs) beltless
2 x 151 kg (333 lbs) 1 in the tank but that would be a grinder
2 x 1 x 156 kg (344 lbs) controlled but way too slow
paused 2 x 2 x 130 kg (286 lbs)
Push press
Ramp to 2 x 3 x 82,5 kg (182 lbs) poor explosiveness
Snatch technique is really far from decent but hey, Rome wasn’t built in a day
Power snatch
3 x 60 kg (132 lbs)
3 x 5 x 60 kg (132 lbs) from the hang
Paused close-grip bench press
7/6/7 x 100 kg (220 lbs) my close-grip just equaled my previous 7RM (6 weeks ago) for a regular bench
Chin ups
8/8/7/7 x +25 kg (55 lbs) again like 5 minutes between sets
Some good old conditioning
Combo 5 x push press, 5 x row, 5 x front squat, 5 x romanian deadlift
4 sets x 60 kg (132 lbs), 30 sec rest
Today:
High-bar back squat
6 x 141 kg (310 lbs) tied PR
Paused deadlift
2 x 1 x 165 kg (363 lbs) felt sloppy, no sense in pushing it
Deficit deadlift, standing on a plate
Ramp to 3 x 150 kg (330 lbs) just testing, at first it felt weird
3 x 5 x 150 kg (330 lbs) eeaaasy, rest about 2 minutes
I had sore rear delts and it looks like I’m shrugging it at the top
Face pulls, mobility drills with an empty bar - sots press, snatch press from squat, overhead squats. Holy crap, they were tough.
I’ll be on vacation from 17th July for like 3 weeks. No lifting at all, some sprinting I guess.
Gonna slowly increase the volume and overreach in the last few days. Supercompensation 6-pack abs and 22" arms are expected.
Front squat
paused 3 x 120 kg (264 lbs) PR
then another 2 sets of 3, regular reps
Paused close-grip bench press
3 x 6 x 101 kg (222 lbs) easy
Chin up
4 x 5 x +30 kg (66 lbs) 86 kg bodyweight, whole pull up bar shakes
Curls & pushdowns x some
Today:
High-bar back squat
2 x 3 x 142,5 kg (314 lbs) felt horrible
2 x 5 x 125 kg (275 lbs) better
OHP
3 x 6 x 61 kg (134 lbs) 1 kg volume PR, #gains
Muscle snatch + overhead walk x 3 rounds
5 reps and 60 meters x 50 kg (110 lbs)
Lat raise pump x some
I really like the 2-day split: optional squats + upper (no delts) / squats + dynamics + delts hard + conditioning
No-more-really-bulgarian-gonna-gain-some-size method sessions #79 and #80
Yesterday:
Paused close-grip bench press
3 x 6 x 102,5 kg (226 lbs) still PRin’ big
Chin up
6/6/6/5 x BW +30 kg (66 lbs)
Pushdowns and rear delts x infinity
Today:
High-bar back squat
12 x 125 kg (275 lbs) felt more like a 400m run than a leg day
Deficit deadlift
2 x 5 x 162,5 kg (358 lbs)
easy back-off 6 x 142,5 kg (310 lbs)
my 2,5 kg collars seem to be way less solid than small ones, everything jumps
Sprinting
60 meters sprint, 60m walk (which means around 40 seconds of rest), total 10 sets
Basically my split gradually (after 80 sessions) evolved from “squat everyday” to high-frequency upper/lower.
Yesterday
Paused close-grip bench press
7 / 5 (wuuut?) / 6 x 102,5 kg (226 lbs)
Pushdowns, lateral raises, chest pump
aand between pressing sets:
5 x 10 pull ups
5 x 10 chin ups
Freaking lat pump from that 10x10 (…done the day after a heavy deadlift day)
Today
High-bar back squat
9 x 136 kg (dem 300 lbs) prolly around 10 kg PR
and casual singles
1 x 145 kg (319 lbs)
super fast 1 x 153,5 kg (338 lbs) Random number bc I was afraid of 155
Paused front squat
3 x 5 x 100 kg (220 lbs) so much pain
OHP
10/8/7 x 55 kg (121 lbs) rep PR but next sets were poor
Uber-crossfit
5 x push press, 5 x row, 5 x front squat, 5 x RDL,
4 x PP, 4 x row, 4 x FS, 4 x RDL = 36 reps without dropping the bar
2 sets x 60 kg, 90 sec rest
Yesterday:
Paused close-grip bench press
7/7/6 x 103,5 kg (228 lbs) PRing slow and steady
I wonder why I’ve never tried simple 0,5 kg or 1 kg linear progression (paired with double progression) in the past. I could avoid so much frustration.
Close-grip spoto press
8 x 90 kg (198 lbs) long pause
Dumbbell incline bench press
1 set of:
22 (rly?) + 6 + 5 + 3 in a rest-pause manner x 30 kg (66 lbs) bells
5 x 10 pull ups, 5 x 10 chin ups between pressing sets
Random 10 x 100 kg (220 lbs) front squat with no warm ups
Today:
High-bar back squat
5 x 145 kg (319 lbs) daaamn PR
1 x 152,5 kg (336 lbs) easy and fast
Deficit deadlift
3 x 5 x 162,5 kg (358 lbs) felt like ten plates each side
Sprinting
6 x 120 meters, 60 seconds rest. Lungs burned
Thanks, squatting everyday fixed my “why so upright? Let’s do a good morning” problem.
I’ll start my 3-week lazy time on Saturday. Gonna bump up the volume.
2-a-days are back, let’s roll.
#87, AM:
High-bar back squat
6 x 137,5 kg (303 lbs) felt weird and shaky - stopped early
1 x 150 kg (330 lbs) better
1 x 160 kg (352 lbs) tied my old 1RM but it was faster, upright and ass-to-grass (and after this set of 6). Got ~10 kg more
Deadlift - speed pulls
6 x 2 x 160 kg (352 lbs)
Front squat
3 x 10 x 90 kg (198 lbs) about 60%, took it easy
#88, PM:
Sqwaats again
10 x 131 kg (289 lbs) tied 10RM
1 x 150 kg (330 lbs)
1 x 155 kg (341 lbs) didn’t try to attempt 160 again
Deficit deadlift
Ramp to 2 x 2 x 182,5 kg (402 lbs)
Finisher - uber-uber cardio, 2 min rest at most:
Deadlift
2 x 10 x 142,5 kg (314 lbs)
Front squat, heels elevated
5 x 10 x 90 kg (198 lbs)
Quick update.
Still on vacation, gonna be back on 10th.
Just getting jacked and tone in Italy, lots of walking, having fun and swimming in the sea. Like 3 to 4 kilometers daily, lazy tempo.
That is pretty much it, See ya all soon
Gonna do legs/push/pull twice a week. My recovery really sucks after my short break.
Also my BW dropped from around 86 kg (~190 lbs) to 80,5 kg (177,5 lbs) - most of it was probably water but I also lost some fat. I will continue my small cut for like 6 weeks - even though I’m still around 12% BF, I am after 14 months of lean gains
Weights are light and volume is quite low but I believe I’ll regain it quickly.
Yesterday I did:
DEADLIFT
10 kg ramp to 6 x 140 kg (308 lbs)
FRONT SQUAT
3 x 5 x 90 kg (198 lbs)
ROMANIAN DEADLIFT
4 x 5 x 100 kg (220 lbs)
first two sets - 5 sec eccentrics
3&4 - 2 pauses during eccentric
Back raises, glute bridges and stuff with superlight weights
I didn’t post my last workout from July.
Sneak peek:
First 160 kg easy high-bar ass to grass squat:
