Was out for a week visiting family. helped sledge hammer and carry rocks for garden work for a few hors. A strong friend (steve knows him too for proof of strength!) suggested I try a body building program. Today I did upper body work: Close grip snatch to warm up: 40x5x3 Bench Press: 20x5 30x5 40x5 50x5 50x5 will try 3 sets at 5 next time Overhead press: 30x4x8 Stick to this weight and slow down the reps BB Row: 40x4x10 Stick to this weight and slow down the reps Lat pull downs (different grips): 50 reps total in 5x10 BB Curls: 20x4x10 Stick to this weight and slow down the reps Rope pull downs: 5x4x10 Stick to this weight and slow down the reps done in 1 hour 15 mins. Came home and was ravenous but ate a home made burger patty in a bun with lettuce (normally I would stack it with bacon, fired egg, avocado and onion rings/hashbrowns but trying to be healthy/not get diabetes)
squat 40x5 60x5 70x5 80x5 90x3 Leg press 80x4x15 Walling lunges 20x4x12 Back extension (hamstring focus) BWx4x8 Seated calf raise 20x5x10 Done in an hour. Going to do done speed stuff tomorrow.
Close grip snatch to warm up: 40x2x3 42.5x3x3 Bench Press: 20x5 30x5 40x5 50x5 50x5 50x5 50x5 Overhead press: 30x4x8 Wider grip than last time and shoulders exploded BB Row: 40x2x10 50x2x10 go back to 40 next time Lat pull downs (different grips): 50 reps total in 5x10 BB Curls: 20x4x10 Stick to this weight and slow down the reps done in 1 hour 15 mins.
Done in an hour clean grip snatch 40x3 40x3 50 3 fails squat 40x5 60x5 70x5 80x5 90x4 (failed 5th) squats felts much heavier than usual. going to make sure i dont do snatches before next time Deadlifts 80x3x10 80x6 (stopped before i had to start grinding them out) pleased with that, done in 10 minutes. i feel like i could have got many more reps out on the first set and i didnt use straps. wish i got more sets in though (45 to 50 reps total would be good) Walking lunges 20x3x12 25x12 Back extension (hamstring focus) BWx10 was going to miss the bus if i stayed longer so went home.
Clean and Squat Jerk: 40x1+3 50x1+1 60x1+1 70x5+5fails (got under it but couldnt balance it enough to stand it up) 80 fail clean x3 80 fail jerk x3 60x3+1 this was done in an hour. lots of messing about Bench Press: 20x3x5 30x5 40x5 50x5 55x5 55x4 (5th rep needed help from spotter) Overhead press: 30x4x8 easiest its ever been. awesome, feel way stronger BB Row: 40x3x10 50x10 not really liking these. cant feel it in my back at all. would rather do single arm rows Lat pull downs (different grips): 50 reps total in 5x10 BB Curls: 20x3x10 Stick to this weight and slow down the reps done in 1 hour
Didnt go to gym today cos it was nice outside. Leg day was just some sprints Hill sprints 6 sets of 50 to 100m with walk back rest Very shallow incline 2 sets of 20 to 50m with walk back rest would like to do more flat sprints.
Clean and Squat Jerk: 40x1 50x1 60x1 Clean and power jerk: 60x3x1 70x3x1 Front squat press, clean grip snatches and more squat jerks for a few singles at 40. Shoulders cramped on the press. this was done in an hour. lots of messing about Bench Press: 20x3x5 30x5 40x5 50x5 55x5 55x5 55x3 (failed at the bottom lol) 50x6 Going to try and slow down the eccentric so I don't bounce off my chest. im trying to focus on feeling the muscle and getting blood to it for the accessory work) Overhead press: 32.5x3x8 32.5x5 30x5 Surprised how easier and controlled 32 was. Single arm DB bench row: 20x2x10 22.5x2x10 Gonna try db pendlay or a put down to stretch the lat more. Felt better than bb rows though. Lat pull downs (different grips): 50 reps total in 5x10 Didnt let my arms straighten so constant tension, way better feeling. Plate overhead tricep extension super set with curl machine: 4x10 10+2.5 15+1.25 10+1.25 10+1.25 Didnt feel it in bicep at all, will get gym staff to show me something better. done in 1 hour
https://youtu.be/k9WyUT_gwUg Cool video from Mark Bell and Rhino, whole thing is worth watching, advice on curls starts at about 27 minutes in. I've been doing curls in this way, seems alright so far, definitely feel it in the biceps!
Squat: 90x3x3 90x2 80x3x5 80x4 Deadlift: 80x5 100x3 110x3 85x10 Walking lunges: 12.5x4x12 Glute bridge and hamback raise super set (trying to get blood to the muscles: 40+BWx4x10 Calf raises: 10x10 20x3x10
Haven't trained in over a week, been busy up in Scotland and visiting family etc. I'll be leaving my current gym cos I've found one much closer (unfortunately I won't be joining sambo gym because I'm not willing to buy into a year long contract) But the new gym is run by an Iranian freestyle wrestler and weightlifter so it should be good. Today was the last day at current gym so I messed around with the unusual equipment 5x50 atlas stone loads 1+1 then 1+2 log clean and press (surprisingly a strict press with a 50kg log) Then hex bar deadlifts: 60x5 80x5 110x5 130x3 140x1 (heaviest I've ever pulled on anything) 130x3 Farmers walks: 80x1 length 120x1 length (dead lifting this was the only round back deadlift I've ever done) 80x2 80x2 Prowler sprints: 80x1 80x1 80x2 80x2 Arm over arm seated pulls: 80x1 Pretty pleased
Power clean and power jerk (some squat jerks for Lolz): 40x3x1+3 50x2x1+3 60x2x1+3 Bench press for reps: 20x3x5 30x2x5 40x5 50x10 (finally felt my chest working on the final few reps) OHP for strength: 20x5 30x5 40x5 45x5 45x2 40x5 One arm rows: 20x4x10 Snatch grip upright row: 20x4x10 Superset wall curls and overhead tricep extension: 10x4x10 Some ab rollouts
Cleans (half hour): 40x2x3 50x1 60x1 70x1 70x1+5 front squats 80 fail 80 fail 60x1 60x1 with 20 second hold... and i passed out... forgot that front squat holds cut off blood to your head... was shaking for a while after. gym manager said screw it, carry on. end on a high, on a good session. rest of the session took an hour Leg Press: 40x15 80x4x15 (next time i wont use lifting shoes cos i cant get a good position that doesnt strain my lower back) Front squats: 60x5 70x5 75x3 bulgarian split squats: 12.5sx6 each leg BWx6 each leg 5sx6 each leg 5sx6 each leg back elevated glute bridge: bwx10 10x10 20x10 bwx10 (10x10 was where i felt the muscle work the most) Super set: back extension (glute focus), ab rollout holds, calf raises total 50 reps per exercise in 4 sets
i didnt completely passout, i just got a head rush because of the rack position. i was conscious the entire time but everything was shaking. i wanted to see how long i could hold the rack position with glute squeeze before i jerk it. turns out i cant hold it that long. going to build back up to front squats first.
Seriously freaking hard man! Complete a beastly set (4 sets of 50 reps each of ab-roll out holds by themselves enough) after you're nearly passing out from squats.
Short session Bench press: 20x3x5 30x5 40x5 50x5 55x5 60x5 (I think spotter helped more than he claimed he didn't cos this was too easy) Over head press: 35x10 40x9 (last rep was nasty) 40x7 One arm row and pallof press super sets: 3 sets 20x10 + 5x20 Powerlifter suggested I do a core based program under a weightlifter for a bit so I get better balance.
Dead lifts (normal style): 60x5 80x5 100x5 120x1 Was double overhand with a powerlifting style. Low position high bar squat: 60x5 70x5 80x3 Regular high bar squat: 80x3 80x3 90x3 Bulgarian split squats for 4 sets of 10. Been advised to stay away from weight lifting movements and warm up with a foam roller.
