it'll affect my martial art/kicking speed don't train like a body builder, they arent even that strong (genuinely think those quesitons need a sticky/banned from the health and fitness section)
Yeah, you should only do crunches for core work, that'll sort your kicking speed right out. Them curls is good for wrasslin', but only if you proper isolate when curling, otherwise yer doin it wrong. I know! Body builders like Jamie Lewis, Matt Kroc, Ronnie Coleman, Dave Tate and George Leeman are all weak as kittens! How dare they balloon their bodies into some false representation of strength? Good idea for a thread though, there's a "what not to do" forum, how about a "what not to ask" thread? Hmm, asking is ok if you don't know, so maybe there's a nicer way of putting it - FAQ or similar.
took a week off cos my granddad was up to visit and had to make sure he was okay. so on saturday i did some squats and shrugs: squat (sets of 3, 1 minute rest): 70, 80, 90, 95 shrugs (with straps, 1 minute rest): 100x8, 120x6, 140x6, 100x10, 90x12, 90x12, 60x10 (5 second hold at the top) Today i decided to dial back a bit for summer and get loads of volume in with some wendlers boring but big. Clean snatch: bar ?x? 40x2 40x3 45x2 45x2 45x3 (finally got aggressive under the bar) Back Squat (3-4 minutes rest): 55x10 65x10 75x10 Back Squat BBB (1.5 minute rest): 40x5x10 Back extensions BBB (1.5 minute rest): 5x10 only focused on squeezing glute and not my lower back into it so i went feet together and splayed out
Snatch High Pulls: bar?x? 60x3 70x3 Pendlay rows (so much cheating, went too heavy) 60x10 60x10 BBB(too heavy, some cheating): 45x3x10 40x2x10 seated calf raise 45x6 (CRAMP) 30x3x10 Jumping eccentric dips: 3x6
hit prescribed reps cos i felt crap Hang Cleans: 40x3 50x3 60x3 70x3 75x3 (will increase to 4 next week) Deadlifts: 75x5 87.5x5 100x5 (will probably go: wk2 100x5 + 115x1 and add another rep to 115 each week. if i stall then ill ill probably take a deload week and move up to 3s at 105 and start with 115xrep max-2). Cut the assistance back because of crapiness (lack of sleep on trains) BBB: 60x2x10 (was feeling really dizzy and just not good). press day tomorrow
need to warm up more with regular snatches clean grip snatch: 40x3 45x3 (slight press) 45x2 (lost it forward) 45x3 (slight press) 45x3 Got it! Squat: 60x8 70x8 80x9 BBB (90 seconds rest): 40x5x10 back extensions (christ the redeemer style): 2.5x5x10
Snatch singles: 40 50 50 60 fail 60 fail 60 fail 50 fail 50 fail 50 overhead squatting with 30kg pendlay row: 30x8 35x8 42.5x14 BBB: 30x5x10 tried dips for 2 sets but shoulders hurt
Took last week and a half off cos of family came up to visit. Went to Loch Lomond. Man that place is nice. When I can drive I'm goin. Back to loch katrine (got lost there). Today wa just mucking around Clean and jerk singles: 40 50 50 60 70 (sat back too much) 75 (slow pull) Clean single: 80 (slow getting pull making it a grinder) Front squat: 80x5x3 (last one was a quick grind) Hex bar carry (10 or 15 metres x2): 60 70 80 90 80 70 60 I'm definitely stronger but I need to get used to the positions again as well as increase my speed again. Pulls are too slow past the knee
10 hour coach last night, arrived in london. had some business to care of but went to gym first DB Bench: warm ups 20x8 24x5 28x3 24x5 24x5 20x8 20x8 20x8 some DB slip press: 8x10 6x10 4x10 some stretching some DB romanian deadlift (some were straight leg): 40x5x10 (in 5 minutes) then met mushroom and he was super nice and hung out with me and charlie chaplin till i needed to get my coach back.
forgot to mention i did 3x10 straight legged sit ups yesterday - combined with the RDLs, 10 hours on the coach and lack of sleep = hip flexors and hammies are dead!
Hammies are still super sore and tight Back Squats: 70x3 80x3 90x3 (inner groin felt weird 95x3 (inner groin felt weird 100x3 (a little struggle on my left hand side with the last rep) 90x3 (was supposed to be 5) 80x5 Pulled groin while posing quads with friend Hex bar walks (10-15mx2, fat grip thumbless) + Back Squats (super set): 50 + 80x3 60 + 70x8 Hex bar walks (10-15mx2, fat grip thumbless): 70 80 Squat jerk + sots press: 20x1+5 30x1+5 40x2+2 40x2+2 Squat jerk + press: 40x1+3 Hex bar walks (10-15mx2, fat grip thumbless): 90 Calf Raise on leg press 10 sets of 10
have had sever calf DOMS for the past few days, couldnt stand up or straight legs was supposed to do snatch pulls but hip/groin still feels bad if i contract my right glute so i did deadlifts instead which didnt feel much better Speed Deadlifts: 60x5 80x5 100x3 130x1 110x3 110x3 110x3 90x3 90x2 (with pauses at each position) did 90x5 lockouts Took off my lifting shoes and did some hex bar walks (the deadlift was the most tiring bit) with put downs on each side Hex bar walks (10-15mx2, thin grip): 70 90 100 110 see if i can get back in for calf raises, curls and somethign else. doubt i have time
Need to do more stretching and neural stretching for my hammies Did some zercher lifts up to 40kg Back extensions: 3x11 Straight leg sit ups: 3x11 Calf raises 100 reps in sets of 10, pause and go with multiple angles. Then stuck myself on a steady bike for 10 minutes with heart rate above 100 while girlfriend finished her cardio too
Adductor still crappy feeling and limited my squats today so i went lower volume Back Squats: 70x5 80x5 90x5 90x5 (last rep was a bit of a good morning) 80x5 Good Mornings (with varying foot positions, knees out or hips back): 40x3x10 Single Leg extensions: 27.5x3x10 Straight legged sit ups: 3 sets of 12 Back extensions: 3 sets of 12 BB Curls: 1 sets of 12 Calf Raises: Calf raises 100 reps in sets of 10, pause and go with multiple angles on leg press (54 kg). couldnt do carries because upstairs weight room was closed i go for 4 or 5 mile walks daily so cardio is covered my 5 Cs of conditionning (things i miss out in training) - Cardio, Calves, Core (abs and lower back), Curls and Carries
was supposed to do DB RDLs but i dont think my lower back can take it. i'll probably hit some single leg hamstring curls tomorrow or something.
adductor hurt and general fatigue after helping out with a squat clinic i had a short light training session 2 cleans and 1 jerk: 40 50 60 70 Front Squat: 70x5x5
went to gym before i left for spain. cant remember what i did in the gym. barcelona was great though. beautiful whether, 3 course fantastically cheap and tasty lunches, excellent bread and chorizo, amazing wine, cheap fruit and incredible pastries (the sant joan catalan cream coca was insanely good) spent most my money on food while there then i had graduation. got my degree and spent time with family been doing lighter gripper work and archer pulls finally i made it to the gym on sunday Bench press: top set 50x8 Back squat: top set 80x8 Benching and one arm rows super sets at high reps for some pump (10-20) Clean pyramid and back extensions at high reps for some pump (10-20) today had to get back early with girlfriend Cleans (technique is way off): doubles up to 70, single grinder at 75 (i can clean this for a triple usually) Press with bench width grip: 40x10 top set High pulls: 60x3x6 Snatches: singles with 60, 50, 40 Back of steel: bar x2x10 for pump (no more time)
havent had nearly enough sleep because of moving and coaches found a powerlifting gym with a gym dog. seriously grungey and awesome Back Squat: 20x3x5 40x5 60x5 80x3x5 Bench Press: 20x3x5 30x3x5 40x3x5 50x2x5, 50x7 Super set: front squat 30x3x10 single leg curls 5x3x10 Super set: DB bench 15x3x10 Single arm row 15x3x10
started new job - officially part of improving britain's national health service also i live in high wycombe now cos of that i didnt sleep last night cos i was too nervous Clean and press: 40x1+5 40x1+5 40x1+6 dont like clean/jerk grip press but meh, its still more volume than last time Deadlift: 60x5 80x5 105x5 felt heavy, really heavy, didnt push the volume cos of lack of sleep. gonna do it again next session and get more reps in one set Back of steel: 20x3x10 Dumbbell romanian deadlifts (straight leg): 40x6x10 thick bar Curls: 15x3x10 Pull-overs: 15x3x10
