I am currently very bored with my training and basically have had no real goals over the last 6 months so it has been very hard to motivate myself to go to the gym. I have therefore decided to focus on increasing both my Power clean and general all over strength before i go for a get huge program in the pending winter (sth hemisphere).
-Deadlift 490lb (bastard!!!)
-Power clean 220lb
-Dips +135lb x 6
-Underhand bent row 270lb x 3
i am about 6’ 215lb and ~17% BF (thank you Guinness)
I have been both much bigger and much leaner, nether of which concern me at all at the present time as i honestly cant be assed getting real picky on my diet (i cant do it half assed, it will drive me nuts).
Supps: caffeine pre cardio which is usually 15mins pre and post workout when i can be bothered (3-4 time per week). No multi. Some fishoil at last meal (5g) and flaxoil if i have a P+F meal for breakfast (steak salad and falxoil, yum yum) which is most weekdays.
I will get some protein powder and carbs for postworkout tommorow (haven’t had a shake in months, funny considering i have worked most of my adult life in the supplement industry).
I work ~50hours in the thurs -sun period so training is pretty low key around then. Uni is 30hrs in front of a computer mon-fri.
i would love a 300lb power clean even if it means catching the fucker below waist height (i currently catch around where my lower chest would be if i were standing, so quite high)
So lets pick this puppy to pieces:
- Power cleans (work up 3rm then to 1 rm)
- heavy bench press (5x3-5)
- rotator cuff
- Rack pulls work up to 3 RM the one set of 1 rep 10kg past 3RM)
- front squats ATG (5x5)
- GHR negative Emphasis (4 x 6)*
- Med hammer grip pull up (use cable row attachment on a towel over chin bars 5x5)
- Over hand bent rows (4x8)
- T-bar rows (5x12) **
- Ab work
- Hanging snatch (5 x 3)
- DE bench (5 x 3)
- Heavy triceps (2x3x 5)
- Stiff legged deadlifts/GM( 5x5)***
- GHR (moderate pace 4 x 12)*
- Calf raises (3 x 15)
- Biceps (8,8,5,5,1)
- Ab work
*I do GHR slow on one day for the negative, and rep it out on another day. i dont want to do neagtives all the time but i feel this exercsie is bringing up my hammie strength. SL deadlift will alternate with Goodmornings
**The t-bar isnt heavy enuf for less reps and i need to work on my lower traps, rhomb’s. i feel this does a reasonable job.
***SL deadlift will alternate with Goodmornings each week
I need to work on my hammies (see up coming photos) as they serverly limit my squat, which bites. I have lost alot of size in my legs over the last 18month. I stopped squating, so it serves me right.
Go on throw in you 2 cents