Join date: Apr 2011
Location: Australia
Posts: 633
Month 1; Week 1; Day 1: (adaption)
Morning:
- Groin stretching @ 2 min ea side
Training:
- BW squat: 2 x 10
- Fire wheel hip exercise thing: 10 @ clockwise 10@ anti clockwise
- Leg swings: 10 infront, 10 to the side
- BB hamstring rolling
Squats:
- Bar x 2 x 5
- 50kg x 1 x 3
- 60kg x 2 x 2
- 70kg x 1 x 1
- 80kg x 1 x 1
- 90kg x 8 x 1 (80% of box 1rm)
Total number of lifts: 25
Cleans:
- Bar x 1 x 3
- 35kg x 2 x 1
- 40kg x 10 x 1
Total number of lifts: 15
Warm up routine has changed significantly and tbh i actually feel a lot stronger this way. As long as i can get my hip flexors warm then i am usually good.
Was meant to do speed pulls today @ 60% but the only guy that knows how to do a clean was working today so i decided to do cleans instead. Everything is pretty solid tbh. I am gonna need some new shoes though. First 40kg set i lost my balance.
Join date: Apr 2011
Location: Australia
Posts: 633
more training:
- 30min walk
- orange band face pulls: 1 x 100
- Yellow band Goodmorning: 2 x 30
- Ton of upper body cricket ball rolling
- Lower mobility work
Going to continue doing the face pulls. Today i really focused on squeezing at the end and holding for 1 - 2 seconds. Was extremely hard. Really just wanted to get some blood flow.
After the squats today i felt great, no leg soreness nothing. About a few hours after training boom, mass doms. Tomorrows gonna be fun.
Back squat:
- Bar x 2 x 5
- 50kg x 2 x 3
- 60kg x 1 x 2
- 70kg x 1 x 2
- 80kg x 1 x 1
- 90kg x 7 x 1
Total lifts = 28
5 - 10min rest
Front squat:
- Bar x 2 x 3
- 40kg x 1 x 3
- 50kg x 1 x 2
- 60kg x 1 x 1
- 65kg x 5 x 1
Total lifts: 17
note: Went into the gym feeling a little slack, came out feeling 110%. SUPRISINGLY squatting was easy, although some of the reps were ugly. Really need someone there to keep telling me chest up and to look up, the ugly reps were cause by me looking down or parallel. Front squats were good, i do however have a limited ROM in my right shoulder compared to my left. It will adapt over time + some mobility work.
Join date: Apr 2011
Location: Australia
Posts: 633
extra work:
- BW squats: 2 x 10 - 20
- Broomstick snatch: 3 x some
- Yellow band hamstring curl: 3 x 30
- Yellow band leg extension: 3 x 30
- Orange band face pulls: 1 x 105
Done. Recovery workout (hopefully). My legs are fried.
Join date: Apr 2011
Location: Australia
Posts: 633
Month 1; Week 1; Day 3:
Morning:
- Groin stretch @ 2min ea side
- Ext hip stretch @ 30 sec ea side
- Thigh cricket ball rollin
Training:
- BW squat: 2 x 10
- Lower back thing: 12 reps
- Mountain climbers: 12 reps
- Groiners: 12 reps
- static hip stretch: 15 sec ea side
Squats:
- bar x 2 x 5
- 50kg x 2 x 3
- 60kg x 2 x 2
- 70kg x 2 x 2
- 80kg x 1 x 1
- 90kg x 4 x 1
total lifts: 28
5 - 10 min rest
Bench press:
- bar x 2 x 10
- 40kg x 2 x 5
- 45kg x 5 x 3
- 50kg x 3 x 3
total lifts: 54
5 - 10 min rest
Clean & jerk:
- bar x 6 x 1
- 40kg x 3 x 1
- 50kg x 1 x 1 (no jerk)
- 50kg x 1 x 1 (jerk) - PR
total lifts: 11
Notes: Today is probably the hardest day as i have to go to uni early and train after. But no excuses. I went in, took a little longer to get warmed up, usually i am sweating by the time ive finished my mobility drill. 50kg felt a little off, guess im just getting tired. 90kg was way slower than yesterday. Just getting tired/calourie defect. NEED to start drinking 3L of milk a day again, just to get some extra cals. Benching was okay. Was actually staying really tight and pressing really quick. However i didnt have enough rest time between squats and benching. Cleans were great, apart from one set of 40 where i lost my balance. Still trying to get used to pulling off the floor and it seems a little better, although im catching it way too high, from what i can see anyway.
Squats:
- bar x 3 x 5
- 50kg x 3 x 3
- 60kg x 1 x 2
- 70kg x 1 x 2
- 80kg x 1 x 1
- 90kg x 9 x 1
Total lifts = 38
Notes: I had a ton of energy this afternoon and decided to go in and squat. Everything was telling me to go home but i loaded the bar up and squatted. This was really to prove to myself that i could do it. Mission successful. Tomorrow = More squats.
Join date: Apr 2011
Location: Australia
Posts: 633
Month 1; Week 1; Day 4:
morning:
- groin stretch @ 1min ea side
Training:
- BW squat : 2 x 10
- Mountain climbers: 12 reps
- Groiners: 12 reps
- Fire hydrains: 12 reps clockwise, 10 anitclockwise
- Ext hip stretch: 15 sec
Squats:
- Bar x 3 x 5
- 50kg x 3 x 3
- 60kg x 1 x 2
- 70kg x 1 x 2
- 80kg x 1 x 1
- 90kg x 4 x 1
Total lifts: 33
5 - 15 min break
Front squats:
- Bar x 3 x 5
- 40kg x 3 x 3
- 50kg x 1 x 2
- 60kg x 1 x 1
- 65kg x 5 x 1
total lifts: 23
Notes: Form was sucking today on back squats. Was tilting and favouring my right side. More mobility work needs to be done at home, especially ext hip. Other than that, everything was pretty easy. Front squats made me feel 100x better. Nothing much to say really, getting more and more exhausted and man am i looking forward to sunday.
Join date: Apr 2011
Location: Australia
Posts: 633
Month 1; Week 1; Day 5:
Morning:
- Ext hip stretch @ 1 min ea side
- Groin stretch @ 2 min ea side
Training:
- BW squat: 12 reps
- Mountain climbers: 12 reps
- Groiners: 12 reps
- Back thing: 12 reps
- Fire hydrain: 12 reps clockwise, 6 anti clockwise
Squats:
- bar x 2 x 5
- 50kg x 1 x 3
- 60kg x 1 x 2
- 70kg x 2 x 2
- 80kg x 1 x 1
- 90kg x 5 x 1
Total lifts = 25
10 - 15min break
Clean & jerk:
- Bar x 4 x 3
- 40kg x 3 x 2
- 50kg x 1 x 1
- 55kg x 1 x 1 - PR
- bar x 5 x 3
total lifts = 35
5 min break
Barbell bicep curl:
- bar x 3 x 15
Total lifts = 45
Box snatch (top end of the lift):
- bar x 3 x 3
Total lifts= 9
Notes: Squats felt amazing today. Found an awesome bar position, it was basically 1mm above how i usually do it and it keeps me a ton more upright. Am still favouring my right leg, but they felt a lot more solid than yesterday. Was getting into way better positions. Insanely happy about the clean and jerk. Hopefully on wednesday i can get 60kg (going to a private facility and i think it has bumpers). The bicep work was because my right elbow was playing up a bit, doing it relieved all the pain. Im gonna make every friday, whatever i want day (after back squats).
Squats:
- Bar x 3 x 5
- 50kg x 3 x 3
- 60kg x 1 x 2
- 70kg x 1 x 2
- 80kg x 1 x 1
- 90kg x 2 x 1
- 90kg x 1 x 3 -PR!
10 - 15 min break:
- red band hip distraction
- cricket ball quad rollin
- BB ankle & calf rollin - This made the pain in my knees go away completely
Speed pulls @ 60% of 1rm (hook grip, clean stance):
- Bar x 3 x 5 - 10
- 60kg x 1 x 2
- 70kg x 1 x 2
- 85kg x 10 x 1
Notes: Squatting sucked today. Everything felt insanely light and felt fast but i just couldnt find my magic spot. 90kg x 3 sucked also, not because it was heavy but because my form was trash and on the 3rd rep i twisted something cronic. If my form was solid i would of had 5 - 10 easy. BTW, im not gonna grind through reps with shitty form with this method. I decided during my break to do some mobility work and man i found the source of my left knee pain. Had a huge knot in my calf, once that was gone pain was no more. Deadlifts felt pretty good to be honest, nothing really to say about them.
This week ive learnt two things. 1) When im squatting i need to focus on pushing my heels into the ground harder, this keeps the bar behind my knees by a mile. (today the bar was extremely close if not over my knee). 2) I need to keep my chest up and look at the ceiling. This is the main reason for form break downs, but its hard when i have no other option but to squat infront of a mirror. Hopefully on wednesday ill be able to correct this issue. Going to focus on this tomorrow when im doing some rep work.
Join date: Jun 2010
Location: Alberta, CAN
Posts: 2860
Very awesome! I am on my own made up program where I bascially squat every day and so far it's been fantastic. Will be following along with your progress for sure!
Join date: Apr 2011
Location: Australia
Posts: 633
Spock81 wrote:
Very awesome! I am on my own made up program where I bascially squat every day and so far it's been fantastic. Will be following along with your progress for sure!
hey spock
I love it to be honest. I dunno why more people dont do what we do ( maybe we crazy?). Thanks for coming along.
Bench:
- bar x 3 x 5
- 45kg x 2 x 3
- 60kg x 1 x 2
- 70kg x 1 x 1
- 80kg x 1 x 1
(add slingshot)
- 90kg x 1 x 1
- 100kg x 1 x 1
- 105kg x 1 x 1
Total lifts: 28
Notes: Today is basically my rest day (in terms of squats). Just come in and get some blood flow and reinforce technique. I did this pretty successfully, favored my right leg a little less. From set 4 onwards at 50kg i decided to pause each rep at the bottom, good little addition, will continue to do. Benches were half decent. Ive never had good form. My left shoulder is a giant homo and keeps coming loose, becomes extremely evident in the slingshot. If i cant fix my form issues then ill most likely drop it and add in cleans. But still happy i got 105, i may continue to do these or switch to speed benching again or Front squats. Front squats always make me feel good.
Join date: Apr 2011
Location: Australia
Posts: 633
Month 1; Week 2; Day 1 (adaption)
Morning:
- Groin stretch @ 1 min
- Ext hip stretch @ 1 min ea side
Training:
- BW squats: 12 reps
- Mountain climbers: 12 reps
- Groiners: 10 reps
- Lower back thing: 12 reps
- another lower back thing + groin stretch: 6 reps
- Fire hydrains: 10 reps clockwise, 10 anti clockwise
- Pec stretch
Squats:
- Bar x 3 x 5
- 50kg x 2 x 3
- 60kg x 1 x 2
- 70kg x 1 x 2
- 80kg x 1 x 1
- 90kg x 1 x 1
- 95kg x 5 x 1
total lifts: 32
10 min break
Clean & Jerk:
- bar x 3 x 3
- 40kg x 1 x 2
- 50kg x 1 x 1
- 55kg x 1 x 2 - PR!
Total lifts: 11
Notes: I did a way too long warm up today, mainly i think because subconciously i was finding a reason to delay squats. Apart from that Squats were pretty speedy up until 95 then things started to get ugly. I moved my stance in and it made a huge difference, the problem was my upper back wasnt getting tight this morning. I cant wait to get my olympic shoes theyll help a ton. Its amazing how anything related to a front squat makes my lower body feel so good and my upper body feel like it just went through a washing machine with knives. Nearly missed the second rep of 55 on cleans, didnt catch it properly on my left shoulder, but grinded it out none the less. Soo tired, i blame ghost recon beta. Bring on tomorrow.
Join date: Apr 2011
Location: Australia
Posts: 633
extra work:
- laying leg raise thing ( stretches hamstrings): 2 x 12 reps
- Side laying leg raise thing ( hips hip flexors): 2 x 12 reps
- Knee rehab movement : 2 x 12 reps
- Basically you get into the hole of the squat then do 4 quater reps and 1 full (thats 1 rep) & repeat. Meant to force the inflimation proccess or something like that, something i got from the oly forums. never heard it before so it must work.
Join date: Apr 2011
Location: Australia
Posts: 633
Month 1; week 2; Day 2:
Morning:
- Hip ext stretch @ 2 min each
- Groin stretch @ 2 min each
Training:
- BW squats: 2 x 12
- Mountain climbers: 12 reps
- Groiners: 12 reps
- Lower back thing: 12 reps
- Fire hydrains: 10 reps clockwise, 10 reps anticlockwise
- Static hip stretch @ 15 seconds
Squats:
- Bar x 3 x 5
- 50kg x 2 x 3
- 60kg x 1 x 2
- 70kg x 1 x 2
- 80kg x 1 x 1
- 90kg x 1 x 1
- 95kg x 3 x 1
Total lifts: 30
10 minute break
Front squats:
- bar x 3 x 5
- 40kg x 2 x 3
- 50kg x 1 x 2
- 60kg x 1 x 2
- 70kg x 5 x 1
Total lifts: 30
Barbell bicep curls: 3 x 15/15/10
Notes: My body is starting to play little tricks on me. When i wake up im sick so i cant go in and train at 8 - 9 am which is when i usually do, need moar of that mental power. Anyway squatting was great, up to 95kg. Everything was moving so quick i couldnt believe it. 95 was slow and a little bit of a grind, although technique stayed great, didnt even favour right leg, today my left leg took a bit of a beating. I think the close stance squatting is helping. Front squats were great as usual and had a bit of elbow pain so did some curls in da squat rack..... Tomorrow i get to visit a powerlifting/strongman gym, little nervous tbh, hoping to clean & jerk 60kg. Lets pray.
Join date: Apr 2011
Location: Australia
Posts: 633
Month 1; Week 2; day 3:
Morning:
- Groin stretch @ 1 min ea side
- Lower back thing 12 reps
- Ext hip stretch @ 1 min ea side
Training: (PM! usually its AM)
- BW squats: 12 reps
- Mountain climbers: 12 reps
- Groiners : 10 reps
- Static hip stretch @ 15 sec ea side
Squats:
- bar x 3 x 5
- 50kg x 2 x 3
- 60kg x 1 x 2
- 70kg x 1 x 2
- 80kg x 1 x 1
- 90kg x 1 x 1
- 95kg x 4 x 1
Total lifts: 35
15 min rest
Clean & jerk:
- bar x 4 x 3
- 40kg x 2 x 2
- 50kg x 1 x 2
- 55kg x 1 x 1
- 60kg x 1 x 1 - PR!
- 62.5kg x 1 x 1 - PR!
total lifts: 21
Notes: Went to a private powerlifting/strongman gym today and man, if i could afford and had transport id switch over in an instant. Made me realize how shit my commerical gym really is. No mirrors, no machines, just proper bars & racks & bumpers. Going to make it a routine to visit once a month or once every 2 months or something along the lines. The atmosphere is crazy. The owner really convinced me to go into a meet no matter what my numbers are, just get in there and get it done. So im all hyped up. Anyway unto training, i forgot all about fire hydrains mainly because i was training in the PM and had been so hyped up to train all day. Squats were great, but i was using a different bar, had no mirror to look at which was kinda confusing. They were speedy up until 70kg when i started to slow down, 95kg wasnt too bad, i was staying upright. The bar basically sat in my magic spot which is awesome. I actually failed a lift went for a 5th on 95 and looked at the floor on my way up and that was me done.
Cleans & jerk PR i am so happy about. Training partner/s said that the 60 flew up, but it didnt feel like it did. So happy about it though. 17.5kg till end of year goal. Once i get my oly shoes itll be a ton easier i think. Just gotta catch it lower. Wish i had filmed, but would of looked a bit silly when you got amature strongman one arm militaring 105kg beside you lol. Awesome night, happy with the results, time to eat and sleep and wake up tomorrow and squat.
Join date: Apr 2011
Location: Australia
Posts: 633
Month 1; Week 2; Day 4:
Morning:
- Groin stretch @ 1 min ea side
Training:
- BW squats: 2 x 12
- Mountain climbers: 12 reps
- Groiners: 10 reps
- lower back thing: 12 reps
- Fire hydrains: 10 reps clockwise, 10 reps anti clockwise
- Shoulder dislocates: 10 reps
Squats:
- bar x 3 x 5
- 50kg x 4 x 3
- 60kg x 1 x 2
- 70kg x 1 x 2
- 80kg x 1 x 1
- 90kg x 1 x 1
- 95kg x 3 x 1
Total lifts: 36
10 - 15 min break
Front squats:
- bar x 3 x 5
- 40kg x 3 x 3
- 50kg x 1 x 2
- 60kg x 1 x 2
- 65kg x 1 x 1
- 70kg x 7 x 1
total lifts: 36
Barbell bicep curls:
- bar x 3 x 15
Total lifts = 45
Notes: Woke up so tired and exhausted from last night, nearly went back to sleep. As a result squatting wasnt the best. WINTER IS COMING.. Took so long to warm up. Favored right leg again today, bar speed was slow. Felt slow anyway, looking at videos its decent. To make up for such shitty back squats i decided to smash front squats + some curlbros asked how long i had left and i wasnt letting spread their disease to my bar. Front squats were great as always, deep, speedy, smashed them. Some were even paused. Elbow was flaring up so bicep curls in da squat rack again... Overall it was a good day, training tired is what its all about. If my shoes end up arriving today im going back in and doing some more.
