It will be. I have to perform multiple reps in my next block, and aim for some form of strength endurance. If attempted reps at 80% of my current 1rm I would fail. I think i need to build a bigger base first. Start around 70/75% for reps.
Thoughts?
Back Squat - 120x5, 125-3x5
Deadlift - 110x5, 115x5, 120x5, 125x5
Bench Press - 70kg 4x5
Alt DB bent over row 4x8es - 15kgs
TRX reverse fly 4x8
Narrow decline push ups 4x15
TRX Rollout to Fly 4x8..............120secs between sets
Rear foot evelvated split squat - BW - couldn't balance with dumbbells. Develop some flexibility hopefully. 4x8es
Single leg curls on ball - 4x8
No time for core.
Back squat
125x5
125x5
125x5
130x4
90x10
Attempted push press, dodgy wrist at the minute.
Wide grip pulls ups (redband) 4x12
DB curl and press 4x8 - 10kg
DB Lat Pulliver 4x8 - 25kg
Front raise to lat raise 4x8 @ each. - 7kg
Alt DB reverse Lunge - balance issue - 4x8es 6kg
SL box squat 4x8
Too fucked for core.
Snatch grip deadlifts 4x6 - 90kg - must buy straps.
Bench press - 4x6 - 80kg
Front foot elevated split squats - 4x8es - 40kg
Face pulls - 4x8 - 28 cable
Calf raises - 4x8 - 20kg
Reverse fly 2 positions - 4x30 each position - 2kg - fast reps
Aleknas - 2x45s - 2.5kg
Side plank plus leg raise - 2x45s
Not a great sleep due to the heat. Need to scrap early morning sessions.
Back Squat
1x6 - 120kg
1x6 - 120kg
1x6 - 120kg
1x3 - 120kg
My technique is awful. My glutes do not work. Changes squats to a Monday session next week as fatigue from yesterdays session could have affected them today.
DB Shoulder Press
4x8 - 22.5kg
SLRDL
4x8es - 12.5kg
Upright Row - 4x8 - 30kg
Barbell Hip Thrusts - 4x8 - 90, 100, 110, 110kg
Decline Push Ups - 4x8 - body weight - change to weighted next week
Plank March - 2x45s
Band Pull Aparts - 2x45s
Deadlifts
120kgx6
125kgx6
125kgx6
125kgx6
DB Bench Press
4x8 - 30kg
Rear foot elevated Split Squat
4x8es - 40kg - horrible fuck of an exercise
Lat Pullovers 4x8 - 25kg
Calf Raises 4x8 - 30kg
DB Curl and Press 4x8 - 10kg
Core Ball (Push Up Plank + knee raise) - 2x45s
Abduction Raises - 2x45s
Front Squat
90kgx6
95kgx6
100kgx6
100kgx6
Strict Press
40x8
40x8
45x8
45x8
RDL
100x8
100x8
100x8
100x8
Chins- 4 sets - 8,6,6,4 - disaster these
Hip Thrusts - 4x8 - 120kg
Barbell Row - 4x8 - 60kg
Star Hold 2x45s
Rotoator exercise 2x12es - 3kg
Back Squat
1x6 - 120kg
1x6 - 125kg
1x6 - 130kg
1x6 - 130kg
1x6 - 125kg
DB Shoulder Press
4x8 - 22.5kg
1x4 - 22.5kg
SLRDL
5x8es - 15kg
Upright Row - 5x8 - 30kg
Barbell Hip Thrusts - 5x8 - 120kg
Decline Push Ups - 5x8 - bodyweight 5 second eccentric
Plank March - 3x45s
Band Pull Aparts - 3x45s
Snatch grip deadlifts
1x6 - 90kg
1x6 - 100kg
1x6 - 110kg
1x6 - 110kg
1x6 - 110kg
Bench press
1x6 - 80kg
1x6 - 85kg
1x6 - 85kg
1x6 - 85kg
1x6 - 80kg
Front foot elevated split squats - 5x8es - 40kg
Face pulls - 5x8 - 28 cable
Calf raises - 5x8 - 25kg
Reverse fly 2 positions - 5x30 each position - 1kg - fast reps
Aleknas - 3x45s - 2.5kg
Side plank plus leg raise - 2x45s
Front squats
95x6
95x6
100x6
100x6
100x6
Military Press
40x8
45x8
45x8
45x8
45x6
RDL
100x8
100x8 - left these here, lower back feels awful
Pull ups 1x8
Hip Thrusts 1x8 - 120kg
Barbell Row 1x8 - 60kg - lower back still felt awful so I left session there.
Massive need to start stretching my hamstrings. They are defo my problem. Sotight.
Deadlifts
125kg - 5x6 - not easy
DB Bench Press
32.5kg - 5x8
Rear foot elevated split squat
40kg - 5x8es
Lat pullover - 27.5kg - 5x8
Calf Raises - 35kg - 5x8
DB Curl and Press - 10kg - 5x8
Fuck core
Back Squat
1x6 - 125kg
1x6 - 125kg
1x6 - 125kg
1x6 - 130kg
1x6 - 130kg
1x5 - 130kg
DB Shoulder Press
6x8 - 22.5kg
SLRDL
6x8es - 15kg
Upright Row - 6x8 - 30kg
Barbell Hip Thrusts - 6x8 - 120kg
Decline Push Ups - 6x8 - bodyweight 5 second eccentric
No time for core
They are going really well. 6 sets was quite tiring, but I was feeling good for more. Volume seems to be doing the trick at the minute!
Snatch grip deadlifts
1x6 - 115kg
1x6 - 115kg
1x6 - 115kg
1x6 - 115kg
1x6 - 115kg
1x6 - 115kg
Bench press
1x6 - 90kg
1x6 - 85kg
1x6 - 85kg
1x6 - 85kg
1x6 - 80kg
1x2 - 80kg - though my pec was going to explode
Front foot elevated split squats - 6x8es - 40kg
Face pulls - 6x8 - 31 cable
Calf raises - 6x8 - 40kg
Reverse fly 2 positions - 6x30 each position - 1kg - fast reps
Front Squat
100kgx6
100kgx6
100kgx6
100kgx6
95kgx6
95kgx6
Strict Press
45x8
45x8
45x8
45x8
45x8
45x8
RDL
100x8
100x8
100x8
100x8
100x8
100x8
Chins- 6x8 - used various band. These are my weakest movement.
Hip Thrusts - 6x8 - 120kg
Barbell Row - 6x8 - 60kg
Fuck core. Feeling sick after sessions. This volume is killing me!!
Deadlifts
130kg - 6x6
DB Bench Press
35kg - 6x8
Rear foot elevated split squat
40kg - 5x8es
Lat pullover - N/A
Calf Raises - N/A
DB Curl and Press - N/A
Just too tired and absolutely fucked. Volume finished, reduction of it for a well deserved deload next week.
Lazy deload
Back Squat
1x3 - 130kg
1x3 - 135kg
1x3 - 140kg - easy
DB Shoulder Press
3x6 30kg
SLRDL
3x6es - 20kg
Upright Row - 3x4 - 40kg
Barbell Hip Thrusts - 3x4 - 150kg
Decline Push Ups - 3x4 - bodyweight 5 second eccentric
Plank march + band pull aparts - 3sets
Snatch grip deadlifts
1x3 - 125kg
1x3 - 130kg
1x3 - 135kg
Bench press
1x4 - 90kg
1x4 - 95kg
1x4 - 100kg - LOL
Front foot elevated split squats - 3x4es - 60kg
Face pulls - 3x4 - 41 cable
Calf raises - 3x4 - 45kg
Reverse fly 2 positions - 3x20 each position - 1kg - fast reps
Front squat
20x10
60x6
80x4
100x3 - feeling dizzy
110x2 - nearly fainting - felt ill for a while after. Stopped the session there. needing the rest.
weighing 74.9kg this morning.
Back Squat
130x5
135x5
140x4....happy enough with this. It will improve more.
DB Power Jerk
25kg - 3x5
Swiss Ball Leg Curl
3x5
Tricep Extensions - 3x6 - 26pin
Hip Thrusts - 3x6 - 150kg
Face pulls - 3x6 - 38pin
Vertical Core - 2 sets of 3 exercises. 15s per exercise.
Overhead Squat
50x5
55x5
60x5
Snatch Pulls (felt really slow and shit)
70x5
70x5
70x5
Bench Press
85x5
90x5
95x5
DB Row - 25kg - 3x6es
DB Step Ups - 8kg - 3x6es
Back Extensions - 5kg - 3x6es
Reverse Flys - 2 position - 2x30ep
Tennis ball chest MF
Front Squat
95x5
100x5
105x5
Push Press - soslow
65x5
65x5
65x5
RDL
120x5
120x5
120x3
Lateral to Front Raise - 6kg x8es - 3 sets - so weak
Heavy DB carries - 35kg 3x20m(4 turns)
TRX Reverse Flys - 3x8
Yeah I think I have benefitted a lot from forcing myself to train hard through a lot of volume! More to come..
I think the military press plays a large part. In a beginner to improve strength, this has to be a base lift before introducing push press etc. Is there a better vertical press exercise or developing strength overhead??
Though, on the other hand if someone can be quick up and under in a jerk/split jerk...is there any need to build the military press as high as possible.?
Always room for it depending on the individual in my opinion.
power cleans - trying to get the technique again
70x5
75x5
80x5
Clean Pulls
90x5
95x5
100x5
Prone Row
50x5
60x5
60x5
Forgot my program and didnt know the rest of the session.
did...
DB shoulder press - 30kg 1x8
DB curl - 12.5kg 1x8
Tricep extension
alekna - 2x45s
Plank - 2x45s
Yusef said:
Your squat is coming on well. How do you rate the strict press for purely olympic lifting purposes?
for purposes of being masculine, strong.
Is there a better vertical press exercise or developing strength overhead??
I want to try this: set up a rack so that the safety bars or scoops or whatever you got are a few inches from jerk lockout. unrack it locked out, and hold onto it. Use more than you can jerk.
Harrison said:
I want to try this: set up a rack so that the safety bars or scoops or whatever you got are a few inches from jerk lockout. unrack it locked out, and hold onto it. Use more than you can jerk.
Tried that before, probably not a bad exercise if you need to get used to supporting heavy weights overhead, or need more stability there. I've only messed around with it once, not actually trained it for any length of time, but with heavy enough weight it seems that the weak link becomes the upper back musculature rather than the shoulder/arms. You eventually fail not because you can't get it off the bars, or because you can't keep your arms locked out, but because you can't keep the bar back in position and it just drifts forward every time (at least in my case). It could definitely be a good positional exercise.
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