Monday: Conditioning.
10 x 100m erg sprints (all sub-19 secs) in 8:26 .
10 x 20-second sprints on treadmill @ 20kph in 10mins.
10mins crosstrainer (176kcals).
Pull-ups: 4 x 8.
Tuesday: TBT.
Standing Press: 40kg x 10, 53.75kg x 2 x 5, 53.75kg x 10.
Squat: 60kg x 10, 100kg x 8, 132.5kg x 3 x 5. *
Pull-ups: 4 x 8.
Neck Harness: 11.25kg x 4 x 25.
EZ-Bar Curl: Bar 25kg x 2 x 15.
Dips: BW 10kg x 2 x 12.
DB Shrug: 57.5kg x 20.
*Had to re-set between rep 4 and 5 of the last set as I lost the bar forward and had to re-rack.
I’m counting the set as complete, as it wasn’t a strength issue, just a technical mistake from a loss of concentration.
Thursday: TBT ( Conditioning).
Bench Press: 60kg x 10, 90kg x 8, 105kg x 2 x 5, 105kg x 6.
Pull-ups: BW 6.25kg x 2 x 8.
Power Clean: 40kg x 3, 52.5kg x 3, 65kg x 3, 75kg x 3, 85kg x 1.
Deadlift: 100kg x 8, 140kg x 8, 162.5kg x 8.
Neck Harness: 13.25kg x 3 x 25.
DB Shrug: 67.5kg x 2 x 15.
EZ-Bar Curl: Bar+ 26.25 x 2 x 15.
50 x Manmakers* w/ 10kg DB’s for time: 11.08. Way harder than I thought it would be.
- (1 x Renegade Row Left, 1 x DB Push-up, 1 x Renegade Row Right, jump to DB Standing Press) = 1 rep.
I had to look up zombie squat… so basically it’s a front squat that doesn’t involve your hands?
[quote]fr0IVIan wrote:
I had to look up zombie squat… so basically it’s a front squat that doesn’t involve your hands?[/quote]
Yep. I have issues with front squatting with a clean grip, but if I use a cross-grip I lose upper back tightness and sink my chest a little with a remotely heavy weight. I was introduced to zombie squats by a weightlifter. Only downside is you look like a bit of a dipstick
Friday: TBT.
Standing Press: 40kg x 8, 55kg x 5, 55kg x 5, 55kg x 10.
Pull-ups: 4 x 8.
Squat: 60kg x 5, 100kg x 5, 120kg x 5, 135kg x 3 x 5.
EZ-Bar Curl: Bar 27.5kg, 2 x 15.
Dips: BW 15kg, 2 x 12.
Due to a particularly unlucky combination of a neck/trap injury, chronic man-flu, and my annual dose of insomnia, I’ve been unable to train for over a week and have been climbing the fucking walls. Very happy to just get in today and get the prescribed reps on the LP.
Have also decided to leave the neck harness work for a while as it’s too much of a coincidence for me to get my first ever strain in that area a few weeks after I begin direct neck work.
Monday: TBT.
Bench Press: 60kg x 10, 90kg x 8, 106.25kg x 5, 106.25kg x 5, 106.25kg x 8.
Pull-ups: 4 x 10.
Squat: 60kg x 2 x 5, 100kg x 5, 120kg x 5, 137.5kg x 5.
E-Z Bar Curl: Bar 30kg, 2 x 15.
Dips: BW 20kg, 2 x 12.
DB Shrug: 50kg x 10.
Tuesday: Conditioning / GPP.
10 x 100m erg sprints w/ 40 secs rest. All sub-20 secs.
50 x Manmakers w/ 10kg DB’s in 10:03.
Good Mornings: 60kg, 5 x 3.
Box Jumps: 24", 3 x 5.
And Toes-to-bars and “punch’n’crunch”* w/ 16kg Kettlebell for abs.
Basically I’m starting to develop a bit of a headfuck with squats. In the last month I’ve lost 3 squats forward and this is a completely new development for me. So regardless of any other programming, I’m gonna bring back in moderate volume and intensity assistance work for the posterior chain and abs, to cover my bases in case it’s a strength issue. And if it’s a technique issue, I just need to fucking concentrate and cue myself properly.
*The first part of the Turkish Get-up.
Wednesday: TBT.
Standing Press: 40kg x 10, 56.25kg x 5, 56.25kg x 5, 56.25kg x 10.
Weighted Pull-up: BW 7.5kg , 2 x 8.
Power Clean: 40kg x3, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 1.
Deadlift: 100kg x 8, 140kg x 5, 165kg x 7.
EZ-Bar Curl: Bar 31.25kg , 2 x 15.
Pressdown: 2 x 20.
Friday: TBT.
Bench Press: 60kg x 10, 90kg x 10, 107.5kg x 5, 107.5kg x 5, 107.5kg x 7.
Squat: 60kg x 2 x 5, 100kg x 5, 140kg x 2 x 5.
DB Shrug: 50kg, 2 x 10.
EZ-Bar Curl: Bar 32.5kg, 2 x 15.
Rolling DB Extension: 17.5kg, 2 x 15.
For time:
(10 x Renegade Row w/17kg DB’s
5 x Pull-ups
10 x 24kg Kettlebell Swings)
x 5.
6.11
Wednesday: TBT.
Standing Press: 40kg x 10, 50kg x 8, 57.5kg x 5, 57.5kg x 5, 57.5kg x 10.
Pull-ups: BW 8.75kg, 2 x 8.
Power Clean: 40kg x 3, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 1.
Deadlift: 100kg x 8, 140kg x 5, 167.5kg x 6.
EZ-Bar Curl: Bar 33.75kg, 2 x 15.
Rope Pushdown: 2 x 15.
Sunday: Feeder/ conditioning.
Snatch/ OH Squat technique work, finishing with OH Squat 40kg x 2 x 3.
Good Mornings: 60kg, 3 x 5.
Toes-to-bar: 3 x 8.
Seated DB “power cleans”: 12.5kg, 3 x 10.
Erg sprints: 5 x 100m w/30 secs rest. All sub-18 secs.
Monday: TBT.
Standing Press: 40kg x 10, 50kg x 8, 58.75kg x 5, 58.75kg x 5, 58.75kg x 8.
Weighted Pull-ups: BW 10kg, 2 x 8.
Squat: 60kg x 2 x 5, 100kg x 5, 130kg x 5, 130kg x 5, 130kg x 8.
DB Shrug: 57.5kg, 2 x 10.
EZ-Bar Curl: Bar 35kg, 2 x 15.
Treadmill sprints @ 20kph: 2 rounds of 10 secs on/off, 20 secs, 30 secs, 20 secs, 10 secs.
Re-set the weight on squats after only hitting 142.5kg for 4 last week.
Felt okay, to the extent that I did the first two sets of 5 beltless and in trainers…
Conversely, the pressing was tough enough today.
Tuesday: Various.
Forward sled drags: 60kg for 3 x 40 metres.
Backward sled drags: 60kg for 3 x 40 metres.
Pull-ups: 3 x 10.
Face Pulls: 3 x 15.
Kneeling abs on medium band: 3 x 20.
Just a light feeder session.
Wednesday: TBT.
Bench Press: 60kg x 2 x 10, 85kg x 8, 100kg x 5, 110kg x 3 x 5.
Pull-ups: 3 x 10.
Power Clean: 70kg x 10 x 1.
Deadlift: 100kg x 2 x 8, 140kg x 5, 160kg x 3, 170kg x 6.
DB Curl: 22.5kg, 2 x 15.
Rope Pushdown: 2 x 15.
Friday: TBT.
Standing Press: 40kg x 10, 50kg x 8, 60kg x 2 x 5, 60kg x 9 (PR).
Weighted Pull-ups: BW 11.25kg, 2 x 8.
Squat: 60kg x 2 x 5, 100kg x 5, 132.5kg x 2 x 5.
Farmer’s shrugs: 50kg, 2 x 12.
EZ-Bar Curl: Bar 36.25kg, 2 x 15.
Rolling DB Extension: 18kg, 2 x 12.
Squats felt heavy today.
Saturday: Various.
Snatch technique work, up to 40kg.
O/H Squat: 30kg x 3, 40kg x 3, 45kg x 3, 50kg x 3.
Good Mornings: 70kg, 5 x 3.
Kneeling rope abs: 3 x 10.
BB Russian Twist: Bar+ 20kg, 2 x 8.
Monday: TBT.
Bench Press: 60kg x 10, 80kg x 8, 100kg x 5, 111.25kg x 5.
Pull-ups: 3 x 10.
Front Squat (clean grip): 40kg x 1, 50kg x 1, 60kg x 1, 70kg x 1, 80kg x 1, * 90kg x 1, 100kg x 1.
DB Shrug: 52.5kg, 2 x 10.
DB Curl: 20kg, 2 x 15.
Rope Pushdown: 2 x 12.
Really a struggle to even step inside the gym today, very little energy after the weekend so just went for the bare minimum.
*(Changed to Zombie Squats for the last two singles)
Tuesday:
Just Good Mornings for a handy 5 x 5 @ 60kg,
and an even handier 5 x 5 Pull-ups.
Wednesday: TBT.
Standing Press: 40kg x 10, 50kg x 8, 61.25kg x 5, 61.25kg x 5, 61.25kg x 8.
Weighted Pull-ups: BW 12.5kg, 2 x 8.
Power Clean: 72.5kg, 10 x 1.
Deadlift: 100kg x 2 x 5, 140kg x 5, 172.5kg x 5.
EZ-Bar Curl: Bar 37.5kg, 2 x 15.
JM Press: 60kg x 15, 70kg x 15.