Me Be Training Only Big Strong Compound Movements

23.04.2017 - #2.4

  1. Deadlift - 10х1х170kg
  2. Overhead press - 10х1х70kg
  3. Row - 10х1х100kg
  4. Dips - 3x4 / 6х3 / 1x2 (32)
  5. High pull - 10х1х60kg

26.04.2017 - #3.1

  1. Squat - 10х3х100kg / 5x130kg@7
  2. Clean - 10х3х60kg
  3. Bench - 10х3х70kg
  4. Pull up - 5x2 / 5х1 (15)
  5. Snatch - 10х3х40kg

20 sec rest between sets

27.04.2017 - #3.2

  1. Deadlift - 10х3х140kg
  2. Overhead press - 10х3х50kg
  3. Row - 10х3х70kg / 8х100kg@8
  4. Dips - 10х3 (30)
  5. High pull - 10х3х40kg

29.04.2017 - #3.3

  1. Squat - 10х1х140kg
  2. Clean - 10х1х100kg
  3. Bench - 10х1х100kg / 5x110kg@8.5
  4. Pull up - 5x2 / 5x1 (15)
  5. Snatch - 10х1x60kg

30.04.2017 - #3.4

  1. Deadlift - 10х1х180kg / 4х190kg@8
  2. Overhead press - 10х1х70kg
  3. Row - 10х1х100kg
  4. Dips - 10х1х+20kg
  5. High pull - 10х1х70kg

01.05.2017 - #4.1

  1. Squat - 10х3х100kg
  2. Clean - 10х3х60kg
  3. Bench - 10х3х70kg
  4. Pull up - 8х2 / 2х1 (18) / 4@9
  5. Snatch - 10х3х40kg

02.05.2017 - #4.2

  1. Deadlift - 10х3х140kg
  2. Overhead press - 10х3х50kg / 7x60кг@8.5
  3. Row - 10х3х70kg
  4. Dips - 3х3 / 7х2
  5. High pull - 10х3х40kg

06.05.2017 - #4.3

  1. Squat - 10х1х140kg / 5x150kg* @8.5
  2. Clean - 10х1х90kg
  3. Bench - 10х1х100kg
  4. Pull up - 3x1x+10kg / 7x1
  5. Snatch - 10х1x60kg

08.05.2017 - #1

  1. Deadlift - 10х1х170kg
  2. Overhead press - 10х1х65kg / 7x70kg@9
  3. Row - 10x1x100kg
  4. Dips - 10x1x+20kg
  5. High pull - 10х1х70kg

104.3kg

09.05.2017 - #2

103.7kg


10.05.2017 - #3

  1. Squat - 10х3х100kg
  2. Clean - 10х3х60kg
  3. Bench - 10х3х70kg / 7x90kg@9
  4. Pull up - 6x2 / 4x1
  5. Snatch - 10х3х40kg

102.8kg

11.05.2017 - #4

  1. Deadlift - 10х3х140kg / 7х160kg@7,5
  2. Overhead press - 10х3х50kg
  3. Row - 10х3х70kg
  4. Dips - 10x3
  5. High pull - 10х3х40kg
    6.1 Facepull - 3х15х25kg
    6.2 Knee raises - 3х8
    6.3 Jump rope - 3х30sec

175 protein, 275 carbs, 75 fats

103.2kg

12.05.2017 - #5

210 protein, 200 carbs, 75 fats

102.8kg


13.05.2017 - #6

  1. Squat - 10х1х140kg
  2. Clean - 10х1х100kg
  3. Bench - 10х1х100kg
  4. Pull up - 10x1x+10kg
  5. Snatch - 10х1x60kg

205 protein, 250 carbs, 90 fats

102.5kg

14.05.2017 - #7

  1. Deadlift - 10х1х170kg
  2. Overhead press - 10х1х70kg
  3. Row - 10x1x100kg / 5x120kg@8.5
  4. Dips - 10x1x+20kg
  5. High pull - 10х1х70kg
    6.1 Rear delts cables - 3х12х10kg
    6.2 Facepulls - 3х15х25kg

150 protein, 185 carbs, 70 fats

102.3kg

24.05.2017 - #1.1

  1. Squat - 12x1x140kg
  2. Clean - 12x1x100kg
  3. Bench - 12x1x100kg
  4. Pull ups - 6x1x+10kg / Chin up - 6x1x+10g
  5. Snatch - 12x1x60kg

25.05.2017 - #1.2

Deadlift - 12x1x170kg
OHP - 12x1x70kg
Row - 12x1x110kg
Dips - 12x1x+20kg
High pull - 12x1x75kg

29.05.2017 - #2.1

  1. Squat - 12x1x140kg
  2. Clean - 12x1x100kg
  3. Pull ups - 12x1x+10kg
  4. Bench - 12x1x100kg
  5. Snatch - 12x1x60kg

30.05.2017 - #2.2

  1. Deadlift - 12x1x175kg
  2. Overhead press - 12x1x70kg
  3. Row - 12x1x110kg
  4. Dips - 12x1x+20kg
  5. High pull - 12x1x75kg

01.06.2017 - #3.1

  1. Squat - 12x1x130kg
  2. Clean - 6x1x100kg / 6x1x100kg
  3. Pull ups - 12x1x+10kg
  4. Bench - 12x1x90kg
  5. Snatch - 12x1x60kg
    6.1 Battle ropes - 3x 20 sec
    6.2 Sled - 3x+40kg x20m
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02.06.2017 - #3.2

  1. Deadlift - 12x1x170kg*
  2. Overhead press - 12x1x70kg
  3. Row - 12x1x110kg
  4. Dips - 12x1x+20kg
  5. High pull - 12x1x75kg
    6.1 Battle ropes - 3x20 sec
    6.2 Swing - 2x10x32kg

04.06.2017 - #4.1

  1. Squat - 6х1x140kg
  2. Front squat - 3х1х100kg
  3. Clean - 6х1х100kg / 6х1х90kg
    4.1 Bench - 12х1х90kg
    4.2 Snatch - 12х1х60kg
  4. Pullup - 12х1х+10kg
    6.1 Battle ropes - 2х 20 sec / 2х 15 sec
    6.2 Farmers - 4х 20m х+40kg in hand
    7.1 Sprint - 2х 20m
    7.2 Farmers - 2х 20m х+40kg in hand

100.7kg

06.06.2017 - #4.2

  1. Deadlift - 12x1x170kg*
  2. Overhead press - 12x1x70kg
  3. Row - 12x1x110kg
  4. Dips - 12x1x+20kg
  5. High pull - 12x1x75kg
    6.1 Pullups - 3x5 / 3 / 5
    6.2 Swing - 3x10x36kg

10-15 seconds between sets for 1-5

101.2kg

07.06.2017 - #5.1

  1. Squat - 12x1x140kg
  2. Clean - 12x1x100kg
  3. Bench - 12x1x100kg
  4. Pull ups - 7x1x+10kg
  5. Chinups - 5x1x+10kg
  6. Snatch - 12x1x60kg
    7.1 Facepull - 3x16x30kg
    7.2 Wrestler squat - 3x8x+50kg

10-15 seconds between sets for 1-6

100.5kg

Unique log man! I like your style of training!

Thanks for stopping by man. I forgot to mention all those sets are with 10-15 seconds rest. I am currently cutting so this workout is the best tool I can use - both strength and conditioning. Also about 60 sets done in less than 40 minutes.

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