Front squats (10 minutes): 60x5x5 Strapped up today Snatch high pull (1 floor 2 hang, 5 minutes): 60x3x3 Clean high pull (1 floor 2 hang, 5 minutes): 80x3x3 Deadlift (5 minutes): 100x3x3 (can't remember if it was 100 or 120, will err on the side of caution) My gym has a tyre stack so I can do stick work (I has rattan). - any advice Harry? I want to practice getting both hands working.
Awesome! Yes of course I can overload you with too many ideas of what to do with sticks and a tyre stack! Do you have two sticks or just one? I'm training with a mate of mine over the weekend and (maybe) I'll do a video...
Snatches: 40x3 45x4x3 (technique needs more work, will try 5x3 next time) Cleans 50x3, 50x1 - really hurts my shoulde bone in impact. Catching too far forward, will leave cleans off the menu for a while) Power jerk position had the same issue, will only do power jerks when shoulders recover. Back squat: 60x5 70x5 75x5 80x3 (4th fail) 70x5 Better tempo, more reps and intensity than last time, felt more natural too. Will have to leave out the strong man day and add in an upper body day. Might do a strong man exercise to replace cleans though
Was visiting grandparents last week yesterday: snatch 40x4x3 (some fails) BTN Snatch grip push press 60x5x3 50x5 (try for 30 reps total next time) Back squats 60x3 70x3 75x3 80x5 Today: barbell Circuit, 2 minutes rest between rounds snatch squat press x10 snatch grip upright row x10 curls x10 (last round failed at 4) 20kg, 20kg, then last round 25kg
Training with JWT! 15 minutes per exercise! Snatches (JWT muscle snatched) 40x5x3 (some misses) Pendlay rows (JWT did presses): 40x4x5 50x2x5 Deadlifts (JWT joined in): 80x3 100x4x3 80x8 (strapped for this set, the mad man JWT didn't strap!) Need more high rep deadlifts!
Progress! Just under a month ago I had a hard time with these weights and now I'm repping them! Snatch: 40x3x3 (some fails) 45x3 50x3 (the last one was the most solid snatch I've done in a year) Over head work: Press 40x2x6, x4 Push press 3x3 Jerk 1x3, x6 Back squat: 60x3 70x3 80x8 80x3x3 80x2x3, 6 second eccentric pause squats. Then did some messing around on a bag, I don't like the weird distancing
went to commercial gym. probably wont join. its much closer but no proper lifting stuff (barbells or squat rack). i might join the uni gym eventually) Leg press: sets of 5 in 25kg jumps up to 175kg 200x4 175x5 150x3x10 dont like it, makes lower back feel all round and weirdly stressed One arm DB rows: 25x3x10 Bent over rows DB: 20x3x10 curls 20x2x10 got bored, went home
Went to my old uni gym! Trained with coach! Snatches (some fails): 40x3 45x3 50x3 55x3 55x3 (only set with no fails!) Coach says Need to remember to keep my head up the entire lift and to be slower to my knees. Back squat (old training partner said I should go for a heavy single): 70x3 80x3 85x1 90x1 95x1 (slowed down but not too hard) 100 failed (slowed down in the middle and didnt push past stall) Was really well tempoed reps. Overhead press: 40x9 (pushed hard on last rep but the rest were easy, might slow them down a bit and try for 10 next time) I should have got more volume in but I'll get more in next session.
Snatch: 40x3 50x4x3 Some fails Overhead press: 40x8 (didnt push for more, maybe could have got 9) Pendlay rows: 50x2x6 Deadlifts: 60x3 80x3 90x6 (might have done 8, probably did 8 but will try 10 next time) 100x4 100x4 Snatch high pulls: 80x5 Deadlifts were unstrapped! Yeah!
Woo! Deadlifts! Just to let you know I've not forgotten about that kali video, I have some footage on my camera and just need to collect the discipline to put it together on my laptop... One day soon mate!
Snatches (way longer than 15 mins and a lot of fails): 40x2x3 45x3 50x2x3 55x3 (no fails but not a fast or good technical set) Overhead press (in 10 minutes) 40x3 45x3x3 40x3x3 40x4 Squats (15 minutes) 60x3 70x3 80x3 85x3 90x2x3 80x5 FS jerk drives 80x5 Bench press: 40x10 45x4 Will go 40x3x10 next time Sun salutations: 2.5x2x20 Will try for 3x20 next time Then an hour and a half of stretching, 6 sets of 5 abs roll outs, messing about on the bags and practicing takedowns on some young uns.
Agonising soreness after training that day... Like for the next 2 days. My pecs, biceps, lats and abs could not deal with the volume! Allow my arms and shoulder were pretty pumped for those days... Will probably do it again tomorrow. Today was pretty good Snatches (some fails) 40x3 45x3 50x3 55x3 60x2 (missed the last rep but felt easier than the sets before it) Pendlay rows: 40x8 50x8 50x3x6 50x8 Deadlift (lower back was tired from rows but cranked them out regardless) 60x3 80x3 90x3 1002x3(all doh) 110x3 (hook) 100x3 (hook with 10 sec lock out on last rep to ensure lats were involved) I'll have to leave this gym soon when my gf comes down. It's really crap cos I love this gym and the staff are great. I think I'll come back on weekends to train with the strong men group.
Detraining workout Snatches (some fails) 40x3 50x3 55x3 55x3 60x2 (missed the last rep but felt easier than the sets before it) Back Squats: 60x3 70x3 80x3 90x2 (not enough control on the way down on any reps) 80x3 70 fail 10 second pause 60x4 5 second pause Incline Benching: 40x5 50x4 Overhead press: 40x6 (could have easily got 10) 50x1 Messed around with cleans and sun salutations
Snatches (some fails) 40x3 50x3 55x3 60x2 (missed the last rep but felt easier than the sets before it) 60 all fails Pendlay Row: 60x3x5 Barbell row: 40x2x10 Deadlift: 80x3 90x3 100x2x5 100x5 (strapped and hooked) Shrugs 60x12 60x20 then some random messing about.
Must've missed a post or two - are you still doing any of the cardio-based programme that your sis and hinny were (are) on? The sprinting and the like?
Nah, I got a gym membership at a strongman gym so I've stopped doing that program although my girlfriend and sister enjoyed it and have made good progress so they're moving to a weights based program.
Today was a mess about day cos I only had a half hour in the gym Hex bar deadlifts: Barx10 60x10 80x6 110x8 130x3 Tells me that my lower back is the weakest link in my regular deadlift. Did these pretty ease without lifting shoes Tried the junior atlas stones, shouldersd the 50 for 2 then back got sore. BB curls Barx3x10 Decided to go for walk, gonna feed ducks.
