T Nation

Laws Training Log - Critique Welcome

Hi All,

New on here so please forgive any newbie antics/Layout, well lets start with the current stats (there little low -_-) and then the program which is 5 days a week Mon-Fri, will be logging progress Daily,

Height: 6’1/185cm
weight: 97kg/214lbs
body type: Meso-Ectomorph

Snatch: 95kg/210lbs
Clean & Jerk: 105kg/231lbs
Squat: 150kg/330lbs
Bench:115kg/253lbs
Deadlift:180kg/396lbs
OHP: 85kg/187lbs
Pull up: 50kg/110lbs

The current laws program (this program is timed because this is all done during Lunch break).

Everyday warm up (30 second rest between movements)
Leg swings to side & back and forth (1 Minute)
Abductor & Adductor Machines 10+10 (see Paul Carter article) (2 Minutes)
Dip tucks & Ab Shredders 20 + 20 (youtube if not known) (2 Minutes)

Core workout
5 sets of Super Complex = Power clean, front squat, push jerk, back squat, snatch grip width behind neck push press, full snatch (10 Minutes)

1 set of 1 Bench variation 4-5reps drop set to 50% 4-5reps = Dumbbell, Dips, Barbell, Elevated push up (2 Minutes)
1 Set of 1 weighted Pull up variation 8-10reps drop set to Bodyweight 8-10reps = overhand grip, underhand grip, neutral grip (2 Minutes)
1 Set of 1 OHP variation 4-5reps drop set to 50% 4-5reps = wall handstand push ups, single arm Landmine press, Hex bar press, single Dumbbell press (2 minutes)
1 set of 1 Row varitation 8-10reps drop set to 50% 8-10reps = High Cable row, normal cable row, T-bar row, Low Row Machine (2 minutes)

Lu Raises + half Lu raises 10 + 10 (youtube if not known) (1 Minute)
Face pulls 2 ropes (for long limbs, youtube Athelean-x) + Band/cable pull a parts 10+10 (1 Minute)

1 set of 1 Conditioning variation 120meters/131yards : Bodyweight Sled pull and reverse pull (see Christian Thibaudeau article), 60-80% Bodyweight overhead snatch grip farmers walk and on back farmers walk(see Christian Thibaudeau article), Bodyweight Trap bar walks(see Christian Thibaudeau article)

so a session of this usually takes me anywhere between 30 minutes-45 minutes to complete give or take
tell me what you all think and fell free to throw in your 2 cents, if anythings unclear or want to know the reason behind the madness please ask.

Keep Striving Keep Improving Keep it Simple everybody

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Hi Everybody,

Here’s the progress of of today 25.10.19

warm up
Leg swings to side & back and forth 10 each leg
Abductor & Adductor Machines 10 + 10 reps
Dip tucks & Ab Shredders 20 + 20 Reps

Core workout
Super Complex = 40kg/95lbs, 50kg/115lbs, 60kg/135lbs, 70kg/155lbs 80kg/175lbs

Barbell Bench press = 80kg/175lbs x10 + 40kg/95lbs x10

Wide grip pull up = 40kg/95lbs x8 + Bodyweight x10

wall handstand push up = Bodyweight Strict x8 + Bodyweight Kipping x10

Narrow High Cable row = 80kg/175lbs x10 + 40kg/95lbs x10

Accessory work
Lu Raises 10kg/25lbs plates x10
half Lu raises 10kg/25lbs plates x10
Face pulls 2 ropes 40kg/95lbs x10
cable pull a parts 20kg/45lbs x10

Sled pull 15 meters and reverse pull 15 meters x 4 drop sets = 100kg/220lbs, 75kg/165lbs, 50kg/115lbs, 25kg/55lbs finished in 2:35mins

whole session took about 35 minutes.

as always tell me what you all think and fell free to throw in your 2 cents, if anythings unclear or want to know the reason behind the madness please ask see you all monday.

Keep Striving, Keep Improving, Keep it Simple everybody

Hi Everybody,

Here’s the progress of of today 28.10.19

warm up
Leg swings to side & back and forth 10 each leg
Abductor & Adductor Machines 10 + 10 reps
Dip tucks & Ab Shredders 20 + 20 Reps

Core workout
Super Complex = 42.5kg/100lbs, 52.5kg/120lbs, 62.5kg/140lbs, 72.5kg/160lbs 82.5kg/180lbs(failed snatch)

Dumbbell Bench press = 80kg/175lbs x5 + 40kg/95lbs x5

Wide grip pull up = 40kg/95lbs x8 + Bodyweight x12

wall handstand push up = Bodyweight Strict x5 + Bodyweight Kipping x 5

Narrow High Cable row = 80kg/175lbs x10 + 40kg/95lbs x10

Accessory work
Lu Raises 10kg/25lbs plates x10
half Lu raises 10kg/25lbs plates x10
Face pulls 2 ropes 40kg/95lbs x10
cable pull a parts 20kg/45lbs x10

62.5kg/140lbs overhead snatch grip farmers walk 15 meters and on back farmers walk 15 meters x 4 finished in 2:58mins

whole session took about 40 minutes.

as always tell me what you all think and fell free to throw in your 2 cents, if anythings unclear or want to know the reason behind the madness.

Keep Striving, Keep Improving, Keep it Simple everybody

Hi Everybody,

Here’s the progress of of today 29.10.19

warm up
Leg swings to side & back and forth 10 each leg
Abductor & Adductor Machines 10 + 10 reps
Dip tucks & Ab Shredders 20 + 20 Reps

Core workout
Super Complex = 42.5kg/100lbs, 52.5kg/120lbs, 62.5kg/140lbs, 72.5kg/160lbs 82.5kg/180lbs(failed snatch)

Incline Push ups = 60inch box x5 + 40inch box x5

Wide neutral grip pull up = 32.5kg/95lbs x10 + Bodyweight x10

Landmine press = 40kg/95lbs x5 ea + 20kg/45lbs x 5 ea

Wide grip low row Machine = 80kg/175lbs x10 + 40kg/95lbs x10

Accessory work
Lu Raises 10kg/25lbs plates x10
half Lu raises 10kg/25lbs plates x10
Face pulls 2 ropes 40kg/95lbs x10
cable pull a parts 20kg/45lbs x10

100kg/220lbs trap bar farmers walk 15 Meters x 8 finished in 2:13mins

whole session took about 40 minutes.

as always tell me what you all think and fell free to throw in your 2 cents, if anythings unclear or want to know the reason behind the madness.

Keep Striving, Keep Improving, Keep it Simple everybody