Yesterdays session

Rested and recovered suprisingly quickly over the weekend so felt strong for the session

Squats (Oly ATG) Supersetted with box jumps

5x132.5
4x140 (PB)
3x150 (PB)

Very pleases as my 1RM a few months a go was 150.

Clean Pull supersetted with drop jumps

102.5x3
102.5x3
102.5x3

RDL supersetted with hold at parallel jumps

110x5
120x5
125x5

Bicep Curls with T-bar row

25x8
25x8
25x8

Making good progress Coop

Session 2 Tough session today as It was my 8th session in 5days, result of a hectic week. Got recovered the days following though.

Bench Press supersetted with jump push ups

90x5
92.5x4
95x3

Bulgarian Step Ups supersetted with tuck jumps

8x40kg
8x40kg
8x50kg
8x50kg

Gets your HR up for sure!

Hang Clean with box jumps

3x60
3x60

Hang Snatch with drop jumps

3x50
3x50

Pull Ups (Weighted)

5xBW+10kg
5xBW+10kg
5xBW+10kg




Session 3

Deadlift supersetted with box jump from parallel squat start

5x165
4x172.5
3x182.5

Felt good

Isometric Hold Box Squat with Explosive Concentric supersetted with tuck jumps

5x100kg
5x100kg
5x100kg

Isometric Hold CGBP with explosive concentric supersetted with jump push ups

5x50kg
5x50kg
5x50kg

Good session today felt well recovered and good to go!


My supplementation at the moment is really aiding my recovery, using trib, zma, horny goat weed for test production and using leucine and hmb during the day post meals. I am also using more carbs in my shakes than before and I feel this is making a difference.

Im dubious about horny goat weed for test tbh, I know its meant to be good for libido, but not necessarily through increased testosterone..

Bench has come on well!

Karlos wrote:Bench has come on well!

LOL you're just happy somebody is worse at benching than you are.

Good show Coop.

Rilla wrote:

Karlos wrote:Bench has come on well!

LOL you're just happy somebody is worse at benching than you are.

Good show Coop.

lol, fuck you.

Bench is my worst lift by far! But its improving lol

Todays session was a tough one, decided to put squats and deads in the same session as to ensure i am fatigue free by the end of the week.

Squats (Oly ATG) Supersetted with hurdle jumps x2

142.5 x4
152.5 x3
157.5 x2

Felt strong on these

Deads supersetted with box jumps x3

175x4
185x3
190x2

Good session, got a very easy day tomorrow so my CNS can get a rest.

Looking good Coopy, except for the bench.
Time for the Rillaman to take up benching again I think.

I'll also look into explosive stuff between reps, sounds great.

Yeh iv found it really useful and makes a big difference.

Nice squattin' bretherin!

How did you find stacking the two big lifts? Deadlifts suffer much?

Pah! Ignore them. Who cares about benching when frankly the other lifts just blow all the competition out the water. I am loving reading your journal...I feel lazy as hell in comparison and it's a great motivator!

We all know benching is the most important exercise.

where the fuck are you training to be super setting squats with hurdle jumps?! I like sound of that place!

Thanks GB although my reasoning behind my poor bench is my long arms, but hey its improving so cant complain!

@Ash- its a EIS gym/uni scholarship gym which is only allows uni scholars and EIS people can train in although theres only two people who really use it, myself included. I was the only person in the gym today!

@K-dog- Didnt feel that bad tbh, got out some decent weights on both and form was ok. Just got back from sprints and sprinted fairly well so it wasnt too bad. Easy day tomorrow though!

Long Arms = slightly wider grip, elbows tucked in.

Nice one Alex, will try that!

I thought horny goat weed was a pisstake, then I discovered it was real. :O

Rorschach wrote:I thought horny goat weed was a pisstake, then I discovered it was real. :O

lol you never guess how it got its name?!...

cdv, yeh when i did them this way i didn't feel like it made me weaker really, it's just bloody hard work, psychologically especially.

Horny goat weed? For real? WTF? Does it make men spotty the way trib does, cause you can get as horny as hell but if you're spotty mcspottysome that will keep the ladies at bay.

CDV....I WANT your gym!

Moving into more power based sessions now but still keeping a strength building day on session 1.

Bench Press supersetted with jump push ups

90x4
95x3
97.5x2

Bench improving each week, tried the wider grip that Alex mentioned and it seemed to work better.

Hang Power Clean supersetted with hurdle jumps x3

70x3
80x3
85x3

Havn't done these with a heavier load for a few weeks so pleased with 85 which didnt feel that bad!

Jump Squats supersetted with box jumps

50kgx10
50x10
50x10

Aim of this is to build strength speed so the squats were about quarter level but explosive and fast on the concentric. It was a time limit of 10 seconds and tried to get as many in that time as possible.

Weighted Chins with t-bar pullx5

BW+10kg x5
BW+10kg x5
BW+10kg x5

Stretch down

Good session today, felt well rested and explosive should hope to see more power development over the next 4 weeks.

I really really gotta get started on the explosive supersetting - it sounds so awesome.

Plyo Session

Had so much fun today felt like saber tooth off X-Men Origins jumping around the place.

3 Sets
A1.Static Hold with 40kg for 10 secs then jump
A2. High hurdles (3 hurdles)

3 sets
B1. Drop Jump into high hurdle x2

3 Sets
C1. 3 bunnies jump x2 (amazing exercise covered the whole of the gym floor and felt mutant like)

3 Sets
D1. Drop Jump Broad Jump x2

Fast leg action x10 on each leg then 10 both legs.

Fun and felt very explosive, feel a lot looser now after that which is pleasing.

Coop_de_Ville wrote:Plyo Session

Had so much fun today felt like saber tooth off X-Men Origins jumping around the place.

Lol, you fackin muppet.

You jump over rocksteady at any point?

Haha! he's back home so unfortunately no. But tbh jumping over him wouldn't be that much of a challenge!

Whattup Tigger!?