Strongest Guy on my Block 4

Training Over 35 Lifter
261

[quote]wilson1 wrote:
I like your simple, basic approach to training. What was your idea or motivation to the programming?[/quote]

Its a hybrid Wendler 5/3/1 and circuit training.
Three days of 5/3/1
Monday Legs
Wed Shoulder and chest
Friday Back

Tues, Thurs and Sat I do the circuit and train more oly lifts, abs etc.

Take Sunday off to rest.

262

Nice. Iā€™ll keep tabs on your progress. Good luck.

263

Wed

Warm up, 500 meter row, dislocates, foam roll

Military Press

135 X 3 X 5
155 X 2 X 5
165 X 1 X 5
185 X 1 X 5
195 X 1 X 5+= 5

105 X 10 X Klokov Press
BW X 10 X Elevated feet pushups
Times 5 rounds

264

Thurs

Warm up, 500 meter row, dislocates, foam roll, stretching and lax ball work.

To sore and tired today. So just worked out some knots and hamstring tightness.

265

Fri

Warm up, 500 meter row, dislocates, foam roll

Cleans
135 X 3 X 3
155 X 2 X 3
165 X 1 X 3
185 X 1 X 3

Snatch Grip DL

225 X 2 X 5
275 X 1 X 5
295 X 1 X 5
315 X 1 X 5+= 7

225 X 20 X Snatch Grip DL finisher

266

Sat

Warm up, 500 meter row, dislocates, foam roll

BW stuff tabata style 20 sec on 10 sec off for 7 rounds.

267

Mon (Fucking alarm jacked up this morning and so was running a little late)

500 meter row, dislocates, foam roll

Front Squat

135 X 2 X 5
185 X 2 X 5
205 X 1 X 5
225 X 1 X 5
275 X 1 X 3
295 X 1 X 3
315 X 1 X 3+=2 (back still a little tight so did not want to push it today)

Back Squat finisher
245 X 20

268

Tues

Warm-Up 500 meter row, dislocates, foam roll

135 X 21 X Power Snatch
BW X 21 X Chins
BW X 21 X GHD situps
135 X 15 X Power Snatch
BW X 15 X Chins
BW X 15 X GHD situps
135 X 9 X Power Snatch
BW X 9 X Chins
BW X 9 X GHD situps

24 minutes

269

[quote]Derek542 wrote:
No problem, got them off TexasAG on here we talk on another website.
[/quote]

Ohā€¦I seeā€¦

270

[quote]sen say wrote:

[quote]Derek542 wrote:
No problem, got them off TexasAG on here we talk on another website.
[/quote]

Ohā€¦I seeā€¦[/quote]
Well my fine friend you are always welcome to come join the older circle of G+.

Our only rule is it must stay a no drama zone.

271

eats popcorn and waits

272

[quote]WolBarret wrote:
eats popcorn and waits[/quote]
lol

Yes Wol Sen would be an interesting addition to our group.

273

Wed

Warm-Up 500 meter row, dislocates, foam roll

Military

135 X 3 X 5
155 X 2 X 5
165 X 2 X 5
185 X 1 X 3
205 X 1 X 3
215 X 1 X 3+= 3 PR

105 X 10 X Klokov
BW X 10 X Elevated 28 in push ups
Times 5 sets

274

What the F is a dislocate?

275

[quote]WolBarret wrote:
What the F is a dislocate?[/quote]

276

Sat

Warm up, 500 meter row, dislocates, foam roll

Cleans
135 X 3 X 3
185 X 1 X 3
205 X 1 X 3

Snatch Grip DL

225 X 2 X 5
245 X 1 X 3
275 X 1 X 3
295 X 1 X 3
315 X 1 X 3
335 X 1 X 3
365 X 1 X 3+= 2

225 X 30 X Snatch Grip DL finisher

277

[quote]WolBarret wrote:
What the F is a dislocate?[/quote]

What the F is a circle of G+? Is yelling ā€˜BINGOā€™ if youā€™re first have something to do with it?

278

Mon

Warm up, 500 meter row, dislocates, foam roll

Front Squat

135 X 3 X 5
185 X 2 X 5
205 X 1 X 5
225 X 1 X 5
245 X 1 X 5
275 X 1 X 3
295 X 1 X 5
315 X 1 X 3
335 X 1 X 1+= 2

Back Squat

225 X 30 unbroken

279

BINGO!!

280

Wed

Warm up, 500 meter row, dislocates, foam roll

Military Press

135 X 3 X 5
155 X 1 X 5
165 X 1 X 5
185 X 1 X 3
195 X 1 X 5
215 X 1 X 2
225 X 1 X 1 this was a grinder

Klokov
115 X 5 X 10