Also nutrition wise my intra workout drink lately has been about 200ml OJ, 5g creatine, magnesium powder and a teaspoon of salt then topped up to 1L with water. Tastes fine but works great for hydration.
I’ll probably look to pick up some Citrulline, beta alanine and leucine to add along too but this works for now. SURGE would be easier but to my knowledge it doesn’t ship to Australia
D4 - not really a deload session it would seem
Clean complex (clean w pause at knee + clean) work to max at 9RPE. Did 100kg and it felt amazing. I feel like that’s a PR for a clean w pause let alone in a complex.
Squats 8x8 with 122.5kg
Snatch grip deadlift 2x5 w 90kg paused 1 inch off ground
5 Likes
Final week of accumulation phase
Day 1
Wide grip bench 10x5 w 80kg
DB push press 3RM 35kg then 2x3 w 30kg
Superset for 5 sets sub max reps
Dips w 20kg
Chins w 12.5kg
5 Likes
Day 2
Hang clean below knee w 5 sec eccentric 7x2
Work up on final 3 sets. 4x75kg, 85,95,95kg
Front squat 3RM (normal eccentric) 130kg (maybe PR) then 110kgx6
Good mornings 3x8 w 55kg
Hamstring curls 5x10
Here’s the clean complex w 100kg
Here’s the front squats from today
8 Likes
Those both looked so easy mate. Love your work.
1 Like
D3
Close grip bench 5x10 w 75kg
Strict press w 5 sec eccentric, work to 8RM then -15% for 8+
8x50kg, 12x42.5kg
Bent over row 5x10 w 90kg
Unilateral farmers walks, 3x20 yards
5 Likes
Final day of accumulation phase
Clean complex (pause below knee + clean)
Worked to a max of 105kg which was smooth.
I’m almost certain my all time PR for cleans is 110kg, maybe 115kg so to be able to do 105 this cleanly in a complex is awesome. I think it’s because I’m focusing on doing all reps as full cleans instead of power cleans. Getting under the bar was always my weakest point so why not train it more
Squats 8x8 w 130kg. Almost certainly a volume PR.
Really focused on making every rep tight instead of trying to rush the set
Snatch grip deadlift work to 5RM, which really wasn’t a true 5RM I was just taxed after the first two. Didn’t even write it down but I think it was 120kg
7 Likes
I almost have a better clean when I pause at the knee compared to full clean because on the pause I’m not rushing any of the pulls and my bar contact is more focused
1 Like
congrats
1 Like
I choose to go the other way and not do full cleans. I also power clean more than I front squat because I’m weird like that.
Those cleans are beautiful. With your leg strength, there’s no reason you don’t get that PR up to 3 wheels someday. It looks like you’ll be able to stand up if you can just get under the bar. Keep focusing on that technique and trust yourself.
2 Likes
Bit of conditioning today
6 rds
500m row
5 OHP w KB
10 chins
Rest as needed to give a good row effort
Smoked me. First hard cardio session for about 4 weeks other than BJJ. Rowing has always been a different animal for me
6 Likes
Footy tonight with wife and father in law at Adelaide oval. Free seats and booze ala father in law corporate card. Good times.
2 Likes
Yesterday was 2hrs rolling at open mat with a bunch of animals. Heck of a hangover cure.
Today starts the 4 week hypertrophy block.
Week 5 day 1
Clean from block 5RM (8rpe) then 90% for 5
85kg then 77.5kg
Squats 5x5 w 140kg nice and easy
SSB good mornings 1x5 w 60kg, 2x5 w 50kg
SSB reverse lunges 4x10
6 Likes
W5d2
Close grip bench 5x5 W 80kg
OHP 5RM (rpe 8) then 2x5 W 85% last set for near max reps. Did 60x5 then 50x5/10
Bent over row 5RM then 2x5 E 85% last set near max
120kg X5 then 100x5/10
Superset
Axle incline bench 3x10
Bat wing rows 3x10
Happy to just keep easing the weight up on bench/ohp. This is 20 weeks long and especially the first two phases being accumulation and hypertrophy, I’m in no hurry to jump weight
5 Likes
W5d3
Clean 3RM then 85% for 3.
102.5kg (8rpe) then 87.5kg
Squat 5rm then 85% for 2x5 with near max on final set.
170kg (8rpe) then 152.5x 5/8
Deficit RDL 3x8 80/90/100kg
KB front rack rev lunge 2x10 w 24kg bells
5 Likes
W5d4
Bench - work to 5RM (8rpe) then 90% 2x5+
105x5, 95x5/7
Superset 4 sets
Chins w 20kg, 8/7/8/7
Face pulls x15
Giant set 4x10
Skull crushers
Pull overs
Cg press
Fat bar curl 4x10
Single arm carries x3
Fun session with a big pump
5 Likes
2hrs open mat, good rolling
4 Likes
These are the best sessions
1 Like
W6d1
Cleans, supposed to be from blocks but in a different gym today without bumpers so I just did some easy singles with a pause at knee up to 100kg.
Squats 5x5 w 152.5kg all felt easy
Good mornings worked to 5x100kg then 2x5x90kg
Barbell lunges 2x10x60kg, 2x10x70kg
Legs were very full of blood by the end of the lunges
4 Likes
Bodyweight 84kg on the dot
2 Likes