health4ni wrote:Awesome strength K-Dawg.

You are right to inhale BEFORE you lift. Fill the "belly" and push it against the belt. That is the correct way. You will increase the size of the core thus making you able to support the heavy weight.

Yeah, i was pretty sure i was right doing so, i just wanted to hear his reason.

Thanks Fletcho!

Session 1

Foam rolling/stretches

Peterson step ups

+15kg x 20 x 2

A1.Paused squats onto safety bars

70 x 8
110 x 5
130 x 5
150 x 3
160 x 5 x 3

-Wore belt for last set. +5kg, but again it was brutal! Such a good exercise.

A2. Single leg glute bridge

+5 x 12,5,5

-Bit of glute activation as always.

A3. Pullups (with dead hang)

bw x 5
2.5 x 5
+5 x 5
+10 x 5 x 3
bw x 5

+1.5kg, small change, but there none the less.

B1. Strict Military press*NEW*

bar x 5
40 x 5
50 x 5
60 x 5
70 x 5 - bit too tough.
65 x 5,5

-Hard work these are, should get some good progress.

B2. Single arm DB facepull

17.5 x 10
22.5 x 12 x 3

+5kg, nice.

C1. Cuban rotation

bar x 12 x 2

-A good ext rot exercise.

C2. Fat grip Hang

BW x 40s, 25s

+10seconds.

-Excellent session, i'm really on a good run lately, plus bodyfat is dropping. Good times.

Are you under 100kg yet?

Was 98kg first thing a few days ago.

99.8kg now, after a fair bit of pwo food and liquid.

Nice going. You looking to sit at 95kg?

Indeed, 95kg is what i'm aiming for. I should be sub 10% at that weight i think.

Would be looking very good at that weight.

Hopefully!

Yeh you will be smoking hot! Zary wont be able to get her hands offa ya!

Session 2

Foam rolling/stretches

Standing Ab rolls

5 x 3

-Increased distance slightly.

John Cossack squats

16 x 3

-wow...looove these. Bloody painful.

Power hang snatch

bar x 5
30 x 5
40 x 5
50 x 3
60 x 3
65 x 3 x 3

-Dropped weight, switched to hook grip and worked on fully extending hips. I did notice i wasn't coming forward, but it also felt like i wasn't getting as much power strangely.

OH squats

50 x 5 x 3

--Mobility pretty frickin' awesome. So happy. Don't know whether it's the foam rolling, cossack squats or OH squats. Either way i'm sticking with all 3.

A1. Power humps

bar x 12
40 x 12 x 3

-Determined to stick with these despite my distain.

A2. Ring pushups (feet raised to height of rings)

12
+10 x 12
+15 x 12,11,9

-Killer! Increased reps.

A3. DB rows (both hands, unsupported)

17.5 x 10
27.5 x 12
37.5 x 12,10,9

-Increased reps again.

BB curls

40 x 12 x 2

-Bit of gunz to finish off.

2 hours session including half an hour warmup. Feeling really good atm, light, strong, mobile and pain free!

Looking good there dawg. Have your spikies arrived yet? Im spwinting tonight if you wanna join me?

Cheers wigga.

I've had a few days off weights (4), but I did do a bit of lactate hillsprints on saturday. Diet hasn't been great, mainly due to not eating enough which is unusual, and belt size was another notch down today! Consequently strength an stamina was down for todays session.

Session 1

foam rolling/stretches & warmup

Paused squats onto safety bars

40 x 5
60 x 5
80 x 5
100 x 5
120 x 5
belt on
140 x 3
150 x 3
165 x 5
165 x 5

upped weight by 5kg, but it wiped me out and i couldn't do another set.

A1.Pullups

5x5

Dropped weight majorly, but upped volume.

A2. Military press

bar x 5
30 x 5
50 x 5
65 x 5
65 x 5

Very Turd.

A3. DB face pulls

20 x 10 x 3

DB lateral raises

7.5 x 15 x 2

who's arsed...

Not a good session. i think my CNS was still on a break.

Hmmm strange session dog, you reckon its all down to your food non-consumption?

Probably a mixture of things, lack of sleep, diet etc. Im not worried.

Been a bit off training lately, had a great run, now i seems to have collapsed completely

Session 3

usual mobility/warmup

A1.Trap deadlifts

66 x 5
106 x 5
126 x 5
146 x 3
166 x 3
186 x 3
206 x 3
belt on
226 x 1
236 x 3,2,1

dropped 5kg, not bad really, havn't done them in 2 weeks.

A2. Single leg powerhumps

3 x 7

Glute activation for deads.

RC/ scap work/warmup

B1.Hammer chins (dead hang)

5
+5 x 3
+10 x 3
+15 x 3
+20 x 3,3
bw x 8

BW is down, making these easier!

B2. DB floor press

27 x 6
37 x 5
47 x 3
50 x 3,4

Not too bad!

B3.Jump pushups

3 x 5

felt light!

C1.Fat grip hangs

+15 x 20s

Alternating single arm jump pushups

10 x 2

I didn't go all the way down, i used it as more of an oblique/ab exercise, tis good.

Not a bad sesh, but need to get my ass into gear.

I think it is because you are missing me and my grunts in your gym? Do you want me to come back?

Coop_de_Ville wrote:I think it is because you are missing me and my grunts in your gym? Do you want me to come back?

LOLOL -

Coop_de_Ville wrote:I think it is because you are missing me and my grunts in your gym? Do you want me to come back?

haha, i think KP took the words from my mouth. You're welcome back wen you want , but i think i was just under stress with the stats test and possibly needed a break.

HIIT

Did a power/lactate session with coop on the track in my brand new sprint spikes

10m x 5 (10s rest)
-2 mins rest
20m x 4 (20s rest)
-2 mins rest
30m x 3 (30s rest)
-2 mins rest
40m x 2 (40s rest)
-2 mins rest
50m x 1

This was pretty tough, got me breathing heavy.

30m x 5
(3 mins rest)

Few 30s to finish up.

Was a good session today, loved my spikes, made running on my toes much more natural and the increased traction gave me a speed boost.

session 1

Foam rolling, Mobility and stretching

Peterson step ups

+25 x 10 x 2

Cossack squats

10 x 2

A1. ATG Oly squats

bar x 5
50 x 5
60 x 5
70 x 5
80 x 3
100 x 5
120 x 5
130 x 5
140 x 5 x 3

Havn't done deep back squats in over a year! I got a video and there was a slight tuck, but it wasn't even a tuck really, my lower back just went from arched to straight. I think i can live with that and working on squats will probably improve it further, plus i'm going to keep up all my mobility work.

A2. Pullups

bw x 5
+5 x 5 x 3

com ci com ca.

RC work

-lying external rotations
-cuban rotations
-arms circles

Muscle clean to military press

20 x 5
50 x 5
60 x 5 x 3

Lost some strength on these, will get it back.

B1. BB front raise to OH stretch

bar x 5 x 3

B2. DB face pull

17.5 x 10 x 2

Partial chins

BW x 10 x 2

Todays focus was on squats, it's been a long road, but i think i'm finally there. Hip mobility is tons better, knees are pain free and healthy, if things stay that way i hope to be squatting 200+ again in a year or so.

Glad to see you squatting again my friend.

Session 2

foam roll, stretches & mobility work

Hang clean pulls

bar x 5
30 x 5
40 x 5
50 x 5
60 x 3
70 x 3 x 3

I'ce decided to do some less technical speed work. I've never really believed there's much extra to gain with complex dynamic lifts compared to simpler ones when you're not an olympic lifter.
...plus i tried hang snatches and my form felt terrible

A1. single leg power hunmps

12
+5kg x 12 x 3

glute pump baby.

A2. Ring pushups

bw x 8
+5 x 12,12,8

slow negs and streeetch.

A3. Single arm DB rows(supported)

17.5 x 10
27.5 x 12
37.5 x 12 x 3

Quite a bit easier than my unsupported bilateral version, but needed a change-up.

Bicep curls

42.5 x 8,5,6
->30 x 9

ouch.

Not a bad session. everyones asking me if i've lost weight, havn't weighed myself in a while, but even my underwear feels loose...

Good to see you doing regular mobility, activation work and the like Karlos. I started doing Cossack squats again after the thread on here, definitely good for hip mobility. Those step ups should help with your knee.

How did you find the hang clean pulls? Are these the same as jump shrugs?

I did basically an explosive RDL with a shrug and onto toes.

Session 3

Half an hour warmup, foam rolling, activation, stretching and mobility

Trap deadlifts

86 x 5
106 x 5
146 x 5
166 x 3
186 x 3
206 x 2
belt on
226 x 2
236 x 2
241 x 3,2,1

+5kg on last week, Okay, but time to get a decent run and bust out 250kg.

RC work/shoulder warmup

Bent DB raises

7.5 x 12 x 2

A1.Paused DB floor press

17.5 x 8
27.5 x 5
37.5 x 5
47.5 x 3
52.5 x 3 x 3

+2.5kg. Good!

A2. Hammer grip chins

bw x 5
+5 x 5
+10 x 3
+15 x 3
+21.25 x 3 x 3
Bw x 9

+1.25, not baad.

A3.Jump pushups

3 x 5

Skipped the grip and core work, been in the gym 2 hours already.