Session 2

Light session

Hangpowersnatch

bar x 5
30 x 5
40 x 5
50 x 3 x 5

Very light and snappy.

OH squat

50 x 5 x 3

Again light..

B1. Reverse BB lunges

bar x 10
50 x 20
60 x 20 x 3

+20kg on last week, tough, but straight forward.

B2. Strict BB rows*NEW*

50 x 12
60 x 12 x 3

Havn't done BB variation in so long. Kept it light and very strict, enjoyed them.

B3. Ring pushups

bw x 8
+15 x 10,8,8

+5kg, these felt heavy, was like shaky jake.

C1. Incline hammer curls

17.5 x 10,10

+4reps.

C2. Dynamic BB curls

40 x 5,5

Decent session! Gains all around.

Looks a good session that promotes good athleticism!

Reverse lunges are da bomba. Will really benefit my acceleration when i start getting heavier i reckon.

weight this morning - 94.7kg

Leanest i've been in so long. I can see striations on my obliques!..yet i'm still carrying fat on lower back and abs.

I'm just going to keep at what i'm doing because it's not drastic and i'm still gaining strength, but it looks like i'll be dropping to 90kg, instead of 95kg.

Session 3

ATG front squats

40 x 8
70 x 5
90 x 5
100 x 5
110 x 3
belt on
120 x 3
130 x 1
135 x 3 x 3

+5kg and felt better than last week's 130. Gooood.

A1. Paused CG floor press

50 x 8
70 x 5
80 x 3
90 x 3
100 x 3
112.5 x 2 x 3
80 x 10 - +2 reps

Couldn't get the 3x3, not very happy, i worked too hard on last session's ring pushups and tri's weren't 100%.

A2. Jump pushups

3 x 5

Standing ab rolls

8.5lines x 5 x 3

More reps than last week, nice.

Fat grip hangs

+15kg x 20s

Cut finger was hurtin, left it there.

Very decent session, floor press was disappointing, but not to worry.

Shame about the floor presses but front squats looking very good and lets be honest thats the most important.

Havn't updated in a while, been quite busy with uni work etc, but have been training pretty hard. will resume updating as of today.

Side note- Me and coop got ourselves a pushing sled!

First use-age today and i'm rather tired, and it was just a light speed session!

You looked very quick mate with that sled

Cheers si! running technique looks quite bad on that vid to me, mind you it was at the end of a 2 hour session.

This is my 3rd day off and will possibly be taking 4!

I've managed to get me some sort of head cold. Nose isn't runny, but i've got a headache, sore throat and feel tired and achy. Pretty pissed off as i normally manage to evade minor illnesses and i had that eye infection not too long ago.

I've dosed up on immune boosting food (chewing down garlic and ginger is no fun ) so i'm hoping i'll get a session in tomorrow.

Oh well, after 4 days off decided to back to it today. Not 100% recovered, but good enough, just a slight sore throat and sore neck.

Session 2 (Light)

decided to do session 2 a it's the lightest, then take it even lighter..

A1.Dynamic RDLs

50 x 5
60 x 3
70 x 3
80 x 3 x 5

A2. Peterson step downs

bw x 10
+10kg x 10 x 3

Right knee has been playing up slightly.

B1. Elevated ring pushups

bw x 12 x 3

Actually quite tough with super strict form, slow negs and stretch at the bottom.

B2. pendlay rows (strict)

50 x 12
60 x 12
70 x 12 x 3

BB curls

45 x 8

20 minute walk

I was sweating quite uncontrollably, must be to do with recovering from the cold. PWO meal consisted of a superdose of fruit and veg and a bit of buckwheat and meat. Need to keep immune system strong.

Its mad how much the cold does affect your recovery.

I've been neglecting me journal for a while, but as coop rightly pointed out it's a great way to check back on previous cycles for progression..or lack of.

Session 3

Usual warmup, mobility, foam rollo

Power hang cleans

50 x 5
60 x 5
70 x 4
80 x 4
90 x 4
95 x 4
100 x 4

Did hang variation today cause knees swollen and pulling from a low position seems to aggravate it. These were pretty easy, form felt good too.

Narrow stance squats

50 x 5
70 x 5
80 x 5
90 x 5
100 x 3
110 x 3
120 x 3
130 x 3
140 x 3
145 x 3

Only been doing these 3 weeks, and i've never squatted this close before. So i'm taking it easy, nice slow progression.

A1.Close grip Floor press

50 x 5
70 x 3
80 x 3
90 x 3
100 x 3
105 x 3
110 x 3

+2.5kg on last week.

A2.Hammer chins (strict & dead hang)

bw x 5
+10 x 3
+15 x 3
+20 x 3
+25 x 3
+27.5 x 3
BW x 11

+1.25kg on last week, pleasing.

standing ab rolls

5 x 5

Brutal as always.

Jump pushups

10,7

-Productive session, feel like i'm getting alot out of powercleans and close stance squats.

Nice to see you back on here! It is very useful.

Session 2

Felt tired today, so i decided to limit my volume. Training hard 5 days a week atm so i'm not too concerned about keeping volume in each session high.

Dynamic RDLs

bar x 8
50 x 5
60 x 3
70 x 3
80 x 3
90 x 3
92.5 x 3

+2.5kg on last week

high box step ups*NEW*

50 x 8
60 x 8
65 x 8

awesome exercise.

A1. Ring pushups (feet elevated)

bw x 8
+5 x 8
+10 x 8
+12.5 x 8

+2.5kg on last week.

A2. Hammer grip chins (strict w/dead hang)

bw x 8
+5 x 8
+6.25 x 7

*NEW rep range*

Some rotator cuff work (laying/standing external rotations & BB rows to neck)

Short session, but glad i got it in as i had half a mind to skip it.

Karlos wrote:Short session, but glad i got it in as i had half a mind to skip it.

They are usually the the best workouts, somehow you feel better after, even though you're knackered

Excellent squatting there, and particularly impressive weight on those front squats!

I should probably do more front squats, I feel they hit your core even harder as it is more difficult to stabilise the weight as it is further away from your centre of gravity.

Cheers Aren, good to see you back.

Front squats are really good, they load the entire body.

Session 3

Big one today! 2 weeks out from trials.

Rhythm squats (Activation)

bar x 40
60 x 40
100 x 40
120 x 50

Hang power cleans

50 x 5
60 x 5
70 x 4
80 x 3
90 x 3
95 x 3
100 x 3
105 x 3
110 x 3 - PB

These weren't even tough at all, i think the 105kg 2 weeks ago was harder!

Close stance squats onto safety bars (with Romanian contrast sets)

50 x 5
70 x 4
90 x 4
100 x 3
120 x 3
belt on
140 x 3
150 x 3 -> 100 x 4
160 x 3 -> 100 x 4
165 x 3 -> 100 x 4

Using these as a power potentiating peaking exercise +5kg PB and the drop sets felt insanely explosive.

Pushpress

50 x 5
60 x 3
70 x 3
75 x 3
80 x 3
85 x 3

Easy, +5kg on last week.

Standing Ab rollouts to block

9 squares x 4 x 2

Fat grip hangs

BW+25kg x 18s
BW x 30s

Very long session, but pleased with the outcomes.

K-Dawgs vids for today

Wear lycra the next time you video the squats. I was getting turned on by the cheek clenching and now I want to make you squeel like a pig

Very hawt indeed

lol, ok ok, skin tight shorts next time, just for you.

Looks like fun mate. What benefits do you get from the hang cleans?

It's all about the explosiveness mate. I'm using them to develop power in my glutes, hams and quads.

Session 1

A1.hang power cleans

50 x 8
60 x 7
70 x 7
80 x 7
85 x 7
91.25 x 7
97.5 x 7

+2.5kg on last week. Power endurance getting pretty good.

A2. Glute bridges

70 x 8
80 x 8
90 x 8
100 x 8
110 x 8
115 x 8

+5kg on last time. Got alot more on this exercise than i think i have. Probably conservative cause it hurts so much.

B1.Front box squats

50 x 8
70 x 8
90 x 8
100 x 8
105 x 8
110 x 8

Highlight of the session. Really tough exercise, but so useful.

B2.Hammer grip chins

Bw x 8
+5 x 8
+8.5 x 8
Bw x 8

New rep range for these. Hard.

Strict military press

bar x 8
30 x 8
40 x 8
50 x 8
55 x 7

Really hard at higher rep range. Bit tired by now.

Lateral raises

10 x 12
12.5 x 12 x 3

Probably my favorite session of the week by a smidgen.

Session 2

Lowered rep range from 8 to 5.

Clean Pulls

50 x 5
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
105 x 5

Put these in instead of dynamic RDLs, i like 'em.

BB step ups High box

50 x 5
60 x 5
70 x 5
75 x 5
80 x 5

New rep range.

A1.Ring pushups

bw x 5
+10 x 5
+15 x 5
+20 x 5

A2. Strict Pullups

bw x 5
+5 x 5
+7.5 x 5
+10 x 5

Some rotator cuff work

Calf stability & some stretch reflex hopping etc.