Squats - 5x120kg, 5x135kg, 5x160kg.
OHP - 8x60kg, 5x80kg, 4x90kg, 3x95kg, 3x100kg.
Hang cleans - total 50 with 50kg bar in two sets
Fat bar curls - oh. used a 33lb corebag for want of anything else. 40 reps, then another 20.
Other stuff: 4x10 bodyweight pullups
Paul Carter chest workout: DB bench press, 8x26kg, 15x24kg, 25x22kg.
Back in for a “Wednesday” on Monday (maybe next week I should follow M/W/F for simplicity’s sake?).
Some guy tied up the rack doing 70kg squat-ettes for ages so…stretched and did the deadlifts first. I mean you’ve camped on the most important piece of equipment in here and the one there’s only one of. Why not…train?
5x 120kg, 5x 130kg, 5x 140kg. OK. That last set was some work.
Dumbbell rows, 100reps. Did this with humiliatingly tiny 10kg dbs as I’ve never trained them before. Only now remembered it’s 100reps per arm. Feels, as this was harder than I expected. Maybe bodybuilders aren’t that weak after all?
Rack still occupied so I did 3x10 pullups. Felt the impact of the DB rows a bit.
Rack at last available. Squats. 10x 120kg, 8x 130kg, 6x 140kg, 2x 150kg, 7x 160kg. I like that a lot.
OHPs. The bible says: load 70%, i.e. 80kg, and get 50 reps. Started out doing sets of 10 reps. After 3 sets I started doing sets of 5. After 2 of those, did sets of 4. Then did a final pair of reps to get the 50.
Damn hell that was some work. Beginning to see why “challenge” and indeed “beach body” is in the name of the program…
Took ballet class on Thursday and Sunday (if you’re not familiar with this log…you will be).
Today, though, is Monday week two. This is a deload week of sorts, so:
Squats, 65%/75%/85%: 5x110kg, 5x135kg, 5x145kg.
OHP, work up to 90%: 10x60kg, 5x80kg, 3x85kg, 1x90, 1x95, 3x100kg.
Hang cleans: realised I kind of curled on Friday last, and also I now have a TM for this. 70% turns out to be 52kg, I rounded up to 55. Got 50 in two sets.
Fat curls: found a bigger 44lb corebag and went for it…I think I got 53 in two sets, looked to see if anyone was doing pullups, went back for another 15.
People camped on all the benches and racks so skipped assistance.
the form gets pretty horrible on that last couple of reps, though. I actually might switch it out for push presses instead. Or I might not start with the monster 10 rep sets…the programme specifies the “malcolm X method”, i.e. any means necessary, to get to 50 reps at 70%, so maybe I shouldn’t spend too much energy early on.
CT’s Look Like a Bodybuilder/Perform Like an Athlete programme has 8x3 of both OHP and push on the pressing days, plus the pull day includes muscle snatches, so you essentially clean and immediately OHP. If I’m any good that might be why:slight_smile:
Squats: 65% aka 110kg, x22
Press: 75kg x 5, 85kg x 5, 95kg x 5
Hang clean: 40kg x 10, 50kg x 10, 60kg x 8, 70kg x 3, 75kg x 2, 80kg x 1 and turned into a SGHP. Then… 3x5 at 70kg.
Pull ups: delayed due to someone tying it up. Went off to do some bench presses. Got 10 reps of 80kg and failed at 90. Got 40 reps of pull ups
Hang cleans at 75%/60kg: 36 reps. I think I cd do better by concentrating on the form a bit?
Curls with the 22kg corebag: 1x50, 1x20, 1x13, 1x7, total 93.
Squats at 75%/85%/95%: 5x130kg, 5x145kg, 5x165kg.
OHPs: 10x60kg, 9x70kg, 6x80kg, 3x90kg, 3x100kg
Pull ups, 3x10
Note on this: it took me about 47 minutes in total, including some hanging about waiting for the rack.
Deadlift, 5x120kg, 5x135kg, 4x150kg and a fail
Squats, 16x120kg, 11x130kg, 8x140kg, another 4x140kg (I forgot to load up more), 3x150kg, 10x160kg
OHPs, 50 reps x 85kg ie 75% : 3x8, 1x6, 3x5, 1x3,1x2
DB Row 2x10kg: 1x50,1x30,2x10 total 100
The delay, by the way, was because I did something to my back in Thursday night ballet class while having a really good class. Took harder class on Sunday.
This concludes the first three weeks of the program. So far I can report that I’m getting stronger on the lifts I don’t usually do (duh) and getting more heavy reps on the ones I do. Also I think I’m leaner and a bit better conditioned. And I look…a bit more…beach-y? Maybe the delts?
Hang cleans 55kg, 2 sets, 30 each total 60
Many curls, 22kg corebag, 1x60, 1x50, 1x12 total 122
Carter chest w/o with 26/24/22kg. The 26s start to feel light!
Pull ups 3x10
Squats 5x5 120/135/155
Press 20x60, 17x70, 10x80, 4x90, 3x100