Ehm.
Why the "dynamic" in hang clean? Aren't they dynamic by definition?

They are but was looking purely for explosive reps with a constant speed in the sets rather than a slower 2nd or 3rd rep so I chose to class as dynamic.

Monday 20th November - Upper

Movements

A1 - Seated DB Press - Demi Bench (Tempo 4-1-x-1, Rest 90): 10x26kg, 10x36kg, 8x38kg, 8x38kg, 8x38kg
A2 - Iso Pull Down - Wide Grip (Tempo 3-1-x-1, Rest 90): 10x60kg, 10x75kg, 10x80kg, 10x80kg, 10x80kg

B1 - Low Incline DB Fly - Stretch Sets (Tempo 3-3-x-1, Rest 90): 10x20kg, 10x26kg, 10x30kg, 10x32kg
B2 - T-Bar Yates Row (Tempo 2-1-x-1, Rest 0): 12x60kg, 12x80kg, 12x90kg, 12x90kg
B2 - Reverse Machine Pec Deck - Rear Delt (Tempo 2-1-x-1, Rest 90): 12x110lbs, 12x130lbs, 12x140lbs, 12x140lbs

C1 - Decline CG Bench Press (Tempo 3-1-x-1, Rest 60): 10x80kg, 10x90kg, 8x100kg, 8x100kg
C2 - Seated Palms Out DB Curl - Demi Bench (Tempo 2-1-x-1, Rest 60): 6x18kg, 6x20kg, 6x20kg, 6x20kg

Comments

Good session today and made a couple of small changes.

For DB Fly's I added in a longer pause at the bottom of the movement to get as much stretch as possible before hitting the concentric phase which to my mind will make the movement harder but also improve form and the quality of each rep due to being forced into using less weight. This is something I'll run with for 4-6 weeks and assess.

For DB Curl I went for doing these seated on a Demi Bench making the movement that bit harder.

Tuesday 21st December - Lower Anterior Focus

Movements

A1 - Dynamic Clean Pull (Rest 90): 3x60kg, 3x80kg, 3x90kg, 3x100kg, 3x110kg, 3x120kg, 3x120kg, 3x120kg, 3x130kg

B1 - Squat - Narrow Stance (Tempo 3-1-x-1, Rest 120): 5x65kg, 5x85kg, 5x105kg, 5x125kg, 5x145kg, 5x155kg/115kg/75kg

C1 - Seated Leg Extension (Rest 90): 10x40kg, 10x60kg, 10x80kg, 10x100kg, 10x120kg

Comments

Really happy with this session.

Dynamic work is coming on leaps and bounds now and I fancied a feeler set with 130kg at the end with some pretty quick reps.

Squat felt good enough and throw in drop sets at the end.

Tried out the Leg Extension Machine at the end for variation but didn't really like it much. Seemed that I could add more weight without hurting my Quads but hurting my knees instead so one to avoid in future.

Thursday 23rd December - Upper

Movements

A1 - Medium Chin Grip (Tempo 2-1-x-1, Rest 90): 8xBW, 8xBW+20kg, 8xBW+30kg, 8xBW+40kg, 8xBW+40kg
A2 - Flat Bench Press (Tempo 3-1-x-1, Rest 90): 8x80kg, 8x100kg, 8x120kg, 8x130kg, 7x132.5kg

B1 - Seated Cable Row (Tempo 3-1-x-1, Rest 0): 10x11, 10x15, 10x15 on selector
B2 - Straight Arm Pull Down (Tempo 3-1-x-1, Rest 90): 10x11, 10x15, 10x15 on selector
B3 - Military Barbell Press (Tempo 2-1-x-1, Rest 0):8x60kg, 8x70kg, 8x72.5kg
B4 - Upright Row - EZ Bar (Tempo 2-1-x-1, Rest 90): 8x40kg, 8x50kg, 8x55kg

C1 - EZ Bar Curl (Tempo 3-1-x-1, Rest 60): 8x45kg, 8x55kg, 8x60kg, 8x60kg
C2 - Dipping Machine - EZ Bar (Tempo 3-1-x-1, Rest 60): 15x7, 20x9, 20x9/6/3 on selector

Comments

Finished work for the year so training locally for the next week or so.

Happy with the session overall. Pulled the upper part of my left Tricep on Tuesday so had to nurse that a little and stuck to a Dipping Machine rather than do any proper direct Tricep work. It's not that bad so by middle of next week when I'm back in all should be 100%.

Tuesday 24th November - Lower Posterior Focus

Movements

A1 - Dynamic RDL's (Rest 90):3x60kg, 3x70kg, 3x80kg, 3x90kg, 3x100kg, 3x110kg, 3x110kg, 3x110kg

B1 - Box Squat - Below Parallel (Rest 60): 3x80kg, 3x120kg, 3x140kg, 3x160kg, 3x170kg, 3x180kg, 3x185kg, 3x190kg
B2 - Jump Squat (Rest 60): 5, 5, 5, 5, 5, 5, 5

C1 - DB Swing (Rest 90): 10x25kg, 10x32.5kg, 10x37.5kg, 10x42.5kg

Comments

Great session to finish off the week with. Bit of AC/DC playing in the gym does wonders.

Wednesday 29th December - Upper

Movements

A1 - Flat Bench Press (Tempo 3-1-x-1, Rest 90): 10x80kg, 5x100kg, 5x120kg, 5x130kg, 7x140kg
A2 - Wide Grip Pull Up (Tempo 2-1-x-1, Rest 90): 8xBW, 8xBW+15kg, 8xBW+25kg, 8xBW+30kg, 8xBW+30kg

B1 - Low Incline DB Fly (Tempo 3-3-x-1, Rest 90): 10x25kg, 10x30kg, 10x30kg, 10x30kg
B2 - T-Bar Yates Row (Tempo 2-1-x-1, Rest 90): 12x60kg, 12x70kg, 12x80kg, 12x80kg

C1 - High Incline Bench Press - Smith Machine (Tempo 4-1-x-1, Rest 90): 10x60kg, 10x80kg, 10x90kg, 10x90kg
C2 - Seated Cable Row (Tempo 3-1-x-1, Rest 90): 12x11, 12x14, 12x14, 12x14 on selector

D1 - Laying French Press - EZ Bar (Tempo 3-1-x-1, Rest 0): 12x40kg, 10x50kg, 10x50kg
D2 - Dipping Machine - EZ Bar (Tempo 3-1-x-1, Rest 60): 15x7, 15x7, 15x7 on selector
D3 - Seated Palms Out DB Curl (Tempo 2-1-x-1, Rest 60): 6x17.5kg, 6x20kg, 6x20kg

Comments

Trained how and what I felt like this morning for a bit of a change up so went primarily with Chest and Back, throwing in some Arms at the end.

Seriosly strong Benching mate. 140 for 7 at that tempo! fuckin hell!

Rab wrote:Seriosly strong Benching mate. 140 for 7 at that tempo! fuckin hell!

I had the help of someone spotting which always helps confidence and is worth a couple of reps. On my own I would have had 4-5 which was my target starting the session so all good. I'd like to get up to 8 reps unspotted by April/May this year if possible.

Very strong stuff Alex.

Cheers Ollie.

Always a movement I've got on well and progressed with and gives me superior upper development over DB's so should really just stick with it.

Friday 31st December - Upper/Lower

Movements

A1 - Dynamic Clean Pull (Rest 90): 3x60kg, 3x80kg, 3x100kg, 3x120kg

B1 - Squat - Narrow Stance (Tempo 3-1-x-1, Rest 120): 5x60kg, 5x80kg, 5x100kg, 5x120kg, 5x140kg, 5x150kg, 5x160kg

C1 - Seated DB Press - Demi Bench (Tempo 4-1-x-1, Rest 90): 10x25kg, 10x35kg, 9x37.5kg, 9x37.5kg
C2 - DB Side Raise (Tempo 2-1-x-1, Rest 90): 10x10kg, 10x15kg, 10x17.5kg, 10x17.5kg

D1 - Upright Row - EZ Bar (Tempo 2-1-x-1, Rest 90): 10x40kg, 10x55kg, 10x60kg, 10x60kg
D2 - Reverse Machine Pec Deck - Rear Delt (Tempo 2-1-x-1, Rest 90): 15x8, 15x10, 15x10, 15x10 on selector

E1 - CGBP - EZ Bar (Tempo 3-1-x-1, Rest 90): 10x50kg, 10x70kg, 10x80kg, 10x80kg
E2 - EZ Bar Curl (Tempo 3-1-x-1, Rest 60): 8x40kg, 8x50kg, 8x60kg, 8x60kg

F1 - V-Bar Push Down (Tempo 2-1-x-1, Rest 0): 10x10, 10x12, 10x14 on selector
F2 - Laying V-Bar French Press (Tempo 2-1-x-1, Rest 0): 10x6, 10x8, 10x8 on selector
F3 - Rope Push Down (Tempo 2-1-x-1, Rest 0): 10x6, 10x6, 10x6 on selector
F4 - Bench Dip (Tempo 2-1-x-1, Rest 90): 10, 10, 10

Comments

Mixed up again and trained with Shaf who I've not really seen much of over the past few months.

Last set of 160kg on Squat didn't feel so great on my knees for some reason as all was fine up until that point so maybe a form issue on that set.

Giant Set for Triceps on cables was a great variation and really pumped things up at the end.

Monday 3rd Januaryr - Upper

Movements

A1 - Seated DB Press - Demi Bench (Tempo 4-1-x-1, Rest 90): 10x25kg, 10x35kg, 10x37.5kg, 10x37.5kg, 10x37.5kg
A2 - Wide Grip Pull Up (Tempo 2-1-x-1, Rest 90): 8xBW, 8xBW+15kg, 8xBW+25kg, 8xBW+30kg, 8xBW+30kg

B1 - Low Incline DB Fly - Stretch Sets (Tempo 3-3-x-1, Rest 90): 10x22.5kg, 10x30kg, 10x30kg, 10x32.5kg
B2 - BOR (Tempo 2-1-x-1, Rest 0): 12x60kg, 12x80kg, 12x80kg, 12x80kg
B2 - Reverse Machine Pec Deck - Rear Delt (Tempo 2-1-x-1, Rest 90): 15x8, 15x10, 15x10, 15x10 on selector

C1 - CG Bench Press - EZ Bar (Tempo 3-1-x-1, Rest 60): 10x50kg, 10x70kg, 10x80kg, 10x85kg
C2 - Seated Palms Out DB Curl - Demi Bench (Tempo 2-1-x-1, Rest 60): 6x17.5kg, 6x20kg, 7x20kg, 7x20kg

Comments

Happy with the session overall. Not sure I get on with BOR so much now but will give them a few more weeks keeping them super strict.

Tuesday 4th January - Lower Anterior Focus

Movements

A1 - Dynamic Clean Pull (Rest 90): 3x60kg, 3x80kg, 3x90kg, 3x100kg, 3x110kg, 3x120kg, 3x120kg, 3x120kg

B1 - Squat - Narrow Stance (Tempo 3-1-x-1, Rest 120): 5x60kg, 2x80kg

C1 - Standing Single Leg Curl (Tempo 2-1-x-1 Rest 90): 10x20kg, 10x25kg, 10x40kg, 10x30kg, 10x30kg

D1 - Seated Leg Extension (Tempo 2-2-x-1 Rest 90): 10x40kg, 10x60kg, 10x80kg, 10x80kg, 10x80kg

Comments

Not a great session as it became apparant that my knees are still quite painfull from last Friday's squatting. Any Squat, Lunge or Step movement just hurt to top of my knees so left Squats after starting my 2nd set as I could tell this wasn't going away. I'm hoping things will be better by Friday for Box Squats and I'm a litle disappointed as things were starting to progress well. Seems whenever I hit 160kg Squat, my joints don't like it so it may be a case of dropping to 140kg as a max weight and just keep increasing reps through the sessions. Box Squats don't give me any issues so may have to reserve heavy work for these but I'll see how things go.

So revised session and things were fine from here on.

same mate. knees tend not to like going over 140 week in week out

I always wear wee light knee sleeves. very light things that i recon are great for some reason im not quite sure of. whether its just enough to give the joint a little gentle suport or whether it keeps lots of blood and heat in them i dont know....maybe just mental but i wouldnt squat without them

Have been going consistantly heavy recently so need to break it up a little. May try and see how many reps I can build up to with 140kg as a bit of a challenge and for something different while still going heavy on Box Squats.

Alex wrote:Have been going consistantly heavy recently so need to break it up a little. May try and see how many reps I can build up to with 140kg as a bit of a challenge and for something different while still going heavy on Box Squats.

all out one set i recon you could get 20 with rest paused few second breathers (not rackign though) and a bit of testicular fortitude

Its not a totally bad idea to keep squatting for once a week imo. I've decided to do the same thing, keep squatting for heavy box stuff on fridays. Everything else is power stuff (power snatches, DE RDLs & clean pulls atm), single leg work and glute work.

How are the clean pulls coming along? Nailed 'the scoop' yet? Clean pulls have been SO beneficial for my form on all other oly lifts.

I think for the sake of my knees I need to keep to once a week heavy.

Not sure I'd go with 20 reps DC style though but would like to aim to hit 20 reps with a continuous tempo.

Clean Pulls have been coming along nicely and it's a great sensation to feel your hips right under the bar as you drive upwards. Definately notice the difference in my legs now even with simply stiuff like feeling huge glute activation when walking up hill as it makes you want to power up instead.

Thursday 6th January - Upper

Movements

A1 - Medium Chin Grip (Tempo 2-1-x-1, Rest 90): 8xBW, 8xBW+15kg, 8xBW+30kg, 8xBW+40kg, 8xBW+40kg
A2 - Flat Bench Press (Tempo 3-1-x-1, Rest 90): 8x80kg, 8x100kg, 8x120kg, 8x130kg, 8x130kg

B1 - Seated Cable Row (Tempo 3-1-x-1, Rest 0): 10x180lbs, 10x210lbs, 10x240lbs
B2 - Straight Arm Pull Down (Tempo 3-1-x-1, Rest 90): 10x150lbs, 10x180lbs, 10x180lbs
B3 - Military Barbell Press (Tempo 2-1-x-1, Rest 0):8x60kg, 8x70kg, 8x75kg
B4 - Upright Row - EZ Bar (Tempo 2-1-x-1, Rest 90): 8x40kg, 8x50kg, 8x55kg

C1 - EZ Bar Curl (Tempo 3-1-x-1, Rest 60): 8x40kg, 8x50kg, 8x55kg
C2 - Laying French Press - EZ Bar (Tempo 3-1-x-1, Rest 60): 12x40kg, 12x50kg, 12x55kg/8x40kg

Comments

Not a bad session today with all the movements going well. Bench was down but I don't get on so well with the set up at the gym by work as the bench is too hard and narrow which leads rolling a little side to side and lacking stability when pressing.

Military Press felt good and was up a little.

Left Tricep seems back to normal now and felt good over full ROM and decent weight so will look to push once again.

Crap benching mate

Now the nights are getting lighter, we must train at your place after work

It's a little annoying but then if I increase reps or weight consistantly the numbers on the plates become irrelevant anyway between set ups.

Would be good to get some sessions in.

Tuesday 7th January - Lower Posterior Focus

Movements

A1 - Dynamic RDL's (Rest 90):3x60kg, 3x70kg, 3x80kg, 3x90kg, 3x100kg, 3x110kg, 3x110kg, 3x110kg

B1 - Box Squat - Below Parallel (Rest 60): 5x80kg, 5x100kg, 5x120kg, 5x140kg, 5x160kg, 5x170kg
B2 - Jump Squat (Rest 60): 5, 5, 5, 5, 5

C1 - DB Swing (Rest 90): 10x25kg, 10x32.5kg, 10x37.5kg, 10x42.5kg

Comments

Knees still a little sore but managed 5 rep scheme ok. May possibly have to take a week out from any Squatting if they still feel sore come Tuesday.