Hi everyone, after being a forum member for a fair few years and only a handful of posts I decided it’s about time I properly joined the T-Nation community! As the title suggests I’m a jack of all trades, master of none but I’m currently loving training so I guess that’s all that matters. Will hopefully update the log a couple of times a week. I’m hoping the log will give me a bit of a kick up the arse as it will make me more accountable. Current stats and goals are as follows:
Age- 21
Height- 172cm
Weight- 82kg (181lb)
Bodyfat ~12% (goal to be 8%)
Main Lifts:
Back squat- 190kg x 1 (420lb) (next target is 200kg)
Deadlift- 187.5kg x 1 (413lb) (goal 200kg)
Snatch- 98kg x 1 (216lb) (goal 100kg)
Clean- 120kg x 1 (265lb) (goal 140kg)
Push press behind neck 100kgx3 (220lb) (goal 140x3)
Incline press 90kgx3 (200lb) (goal 120x3)
Sprint times:
60m 7.68s (goal 7.4s)
100m 12.13 (goal 11.8s)
Nutrition: eating like a horse. Possibly why I’m not at my ideal body composition!
Current training schedule is heavily based on Charlie Francis’, CT’s and Waterbury’s principles i.e. explosive lifting, very rarely if ever going to failure, allows me to train frequently both work in the weight room and sprint work:
Monday Session 1
Upper body push chest focus + rear delts, rotator cuff
Behind Neck Push Press: ramping sets of 3
Reverse band incline: ramping sets of 5, 3, 1
Reverse band wide grip bench 5x3-5 straight sets
Floor press/pin press 5x3
Dips 5x5
Monday Session 2
Tempo running, 1000-2000m volume, usually 10x100m or 8x150 @ 70% max speed with 30s-1min recovery
Tuesday Session 1
Speed endurance
Working on top end speed. Most recent session was 90m/110m/130m with 5min recovery between each
Tuesday Session 2
Lower body squat focus & back
Olympic lift (usually snatch) ramping sets of 3, then singles
Back squat ramping sets of 3, then singles
Reverse band deadlift ramping up in singles
Then supersets of:
1a) Lean away chins 4-5x8
1b) Band pullaparts 4-5x10
2a) Face pulls 4-5x8
2b) Rear delt flyes
3a) 1 arm row 3x10
3b) Band face pulls 3x10
Wednesday
Session 1
Upper body push triceps focus
Push press ramping sets of 5
Reverse band close grip incline press ramping sets of 5, 3, 1
Incline pin press 5x3
Incline skullcrushers 5x5
1a) Tate press 4-5x6-8
1b) light band extensions 4-5xmax
Session 2; more tempo running
Thursday
Session 1
Special endurance
Speed work mimicking competition: most recent session 100m/100m with 15min recovery between each
Session 2
Lower body deadlift focus
Olympic lift variation (usually snatch) ramping up sets of 3, 1
Reverse band deadlift or deadlift with chains ramping up sets of 3, 1
Reverse band sumo deadlift or sumo deadlift with chains 5x3
GHR or 45deg back ext. 3x8
Reverse hyper 3x15-20
Friday
Session 1
Upper body push, shoulders focus
Behind neck push press, ramping up in sets of 5, 3, 1
Military press, ramping up in singles
Low snatch pulls 5x3
Strict shrugs 4x10
Rotator cuff work x loads
Band pullaparts x loads
Session 2
More tempo
Saturday: rest day
Sunday:
Session 1
Speed work: sets of 20m, 40m, 60m sometimes high as 80m, sometimes with light sled
Session 2
General piss about in the gym, whatever I feel like, usually a bunch of front squats, guns and abs. Nothing too taxing.
Apologies for the long first post, if you read through all of this it is greatly appreciated, feedback is more than welcome!
Jablan
