ExRx.net

14th April 2012

Snatch
2x3 x 30kg
3 x 35kg
2 x 40kg
4x2 x 45kg

Deadlift
3 x 60kg
2 x 100kg
4 x 130kg
3 x 130kg

Front Squat
5x10 x 50kg

Single-leg RDL
2x5 x 40kg

Posterior Pallof Press
3x12 x 20

Had a modified workout due to complications of the week. This is better. Tomorrow I'll do press assistances and core work.
Rep record on 130kg Deadlift, 4 reps. Last one was hard but didn't feel impossible. Good progress. Volume front squatting is awful. Kills me. I hate high-rep squatting.

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Prove the impossible!

17th April 2012

Bench Press
5 x 40kg
5 x 50kg
3 x 60kg
3x4 x 67.5kg

Neutral grip Pull-ups
4x4 x BW

Superset:
Bench Press/Barbell Row
5x10 x 45kg/5x8 x 40kg

Kneeling Pallof Press (15 on cable)
7 x 3seconds
5 x 5sec
5 x 3sec

Bench progressed by 2 reps from last time. Pull-ups did the same. Decided to vary the superset by bringing barbell row for about four weeks if possible. There might not always be two barbells free for my use.

_________________
Prove the impossible!

20th April 2012

Countermovement Box Jumps
3x3 x 15kg DB (Height: 70cm/27.5 inches)

Front Squat
2x5 x 50kg
3 x 70kg
2 x 80kg
4/3/3 x 90kg

Deadlift
5 x 70kg
2 x 110kg
1 x 120kg
2x3 x 130kg

Superset:
Single-leg RDL/Bodysaw
3x5 x 30kg/ 3 x 8

School has been just crazy for a few weeks. I've been on school every day for up to ten hours doing all sorts of assignments. These include exams on health education, some lectures and practises I need to desing for Lacrosse and Soccer, the dance competition, gymnasticks production, etc. Just a $h1t of stuff. Also the nutrition course started, and I'm still a bit disappointed. Not that much, but a little. More on that later. Will do resaerch report on supplements this weekend, atleast that will be interesting.

On the workout, Deadlifts dropped from last weeks 4/3, but that's because there was no pre-exhaustion before the DL. This time there was explosive Box Jumps and Front squats, which are both progressing. The box jumps are progressing first in height, then in weight. I have these 6cm blocks I can stack. I start from 70cm, and will progress to 82cm. Then I get heavier DB's. Now I have two 15kg DB's, which makes my total jumping weight 105kg. Not bad at all.

_________________
Prove the impossible!

22nd April 2012

Snatch
5/3 x 30kg
2 x 40kg
4x2 x 45kg
3 x 40kg

Kettlebell Swings
5x12 x 20kg

Overhead Press
4x10 x 30kg

Rear delt flies
3x10 x 4kg

Posterior Pallof Press
3x10 x 25

I need to work on my Snatch, get more reps on lower weight. The form is still wrong, I think I have problems with glute activation. The same problem goes with swings. I just can't get my glutes to feel the exercise. No fatique, no DOMS, no exhaustion. I need practise on that. Maybe try glute bridges and hip thrusts from now on to get the hinge right. In snatches the Hip Hinge is the phase that is mostly missing or wrong. Tried rear delt flies, couldn't handle too much weight on that.

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25th April 2012

Bench Press (Dynamic Effort)
5 x 30kg
3x5 x 40kg
Work sets:
2x3 x 50kg
3x3 x 45kg

Chin-ups (Neutral close grip)
4/5/4/4

Superset:
Floor Press/Barbell Row
5x10/10/9/3x8 x 40kg

Side plank
3 x 30sec

Didn't do Max effort bench since there was no-one to spot me and the power rack was occupied. So I decided to try the Dynamic Effort method, and aim for explosive power with 50-60% from 1RM. Should I do this for a few weeks from now on, or go back to max effort next week? Is DE effective for me and once-a-week benching?

Also I tried to activate my triceps more on the bench by using a band pulling my forearms/wrists together while pressing. I think the method was quite effective and good, it took a lot of focus off the other body, and increased my tension. And I tried the floor press because it has gotten such a good reputation lately. It was cool, something very new. It forced me to keep my scaps and back tight, and my shoulders on the floor. Very interesting, will do it again next week.

Lot of stretching and mobility exercises on the morning gymnasticks.

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Prove the impossible!

27th April 2012

Front Squat
2x4 x 60kg
1 x 80kg
4/4/3 x 90kg

Deadlift
3 x 60kg
3 x 100kg
3 x 120kg
2 x 125kg
1 x 135kg

Single-leg RDL
7/7/6 x 30kg

Stir the pot
3 x 7 per direction

Didn't do plyos or casual deadlift work sets today, because I had tons of jumping and gymnasticks in general for two hours just before the gym. So my legs were already a bit of a mush, which made things hard. Still learning on the RDL, will soon be able to add weight.

_________________
Prove the impossible!

9th May 2012

Snatch
Working on proper technique, Several sets with 3 to 5 reps.
Weights very light, 20kg, 25kg, 30kg.

Barbell Glute Bridge
3x10 x 25kg

Overhead Press
4x10/7 x 30kg

Rear delt flies
3x10 x 4kg

Landmines
3x10 x 30kg

I'm trying to get the form right on the snatch. And it's getting there. What seems to be the main issue is the hip hinge. I seriously have issues to activate my glutes, and slam the bar by rapid hip extension combined with a high pull of sort. Good thing this came up at this moment, now I have something to really focus on. Got it sort of right on some reps, which is awesome.

I need more glute activation and strength. There is barely none in my glutes. I don't know how to use them. Hence the barbell glute bridges and ta-dah, I felt a burn on my glutes. With such a light weigth. I'm very motivated on glute work at this moment. Not once did I get this kind of feel with KB Swings, which means the technique sucked on those too.

Landmines are also a tricky bit. I need to work to get them work. It still feels a mix of randon fatique, shoulder and arm fatique, and core fatique. When it should feel most on the latter. Well, reps are what get the job done.

_________________
Prove the impossible!

10th May 2012

Counter-movement Box Jumps
3x3 (Height 1m)

Front Squat
5 x 40kg
5 x 50kg
3 x 60kg
2 x 70kg
1 x 80kg
3x5 x 85kg

Deadlift
5 x 60kg
3 x 80kg
2 x 105kg
1 x 115kg
2x5 x 125kg

Single-leg RDL
3x8 x 30kg

Dead Bugs
3 sets of 10-15 reps

Had a weird workout today. I played soccer for under an hour today already, then ate quite the big meal. An hour after meal I hit the gym. After the Box jumps I was completely burned and worn out. Weirdly enough, it didn't affect my sets in anyway. In fact, I felt very strong on the main lifts. I hit rep record on the deadlift. And it wasn't even that hard. Maybe could have done 6 or 7 on the first set. The RDL's are still a problem. I have more stress on the lower back, have problems with stability and don't really get my hamstrings to work enough. Must work on the form and technique.

_________________
Prove the impossible!

12th May 2012

Bench Press
5 x 40kg
5 x 50kg
3 x 60kg
1 x 62.5kg
3x5 x 67.5kg

Pull-ups (Overhand)
8x1 x BW

Floor Press/BB Row
4x10, 1x8/5x8 x 42.5kg

Ab Rollouts
3x8

I was very happy with the Bench. It wasn't even that heavy anymore, especially for the first few sets. There has been solid progress. The weird thing is that I benched the same numbers in January, but then it crashed a while back. Was it because of my form? I must believe there were some cheatingfew months back, because I certainly wasn't this strong back then. Nontheless, had a great feeling about the bench. Doing pull-ups for a few weeksd now, it still is a bloody hard exercise, and needs lots of practise. The floor press/bb row combo is a killer. For the chest/back and biceps/triceps. No extra arm work needed. Yay. The rollouts are interesting. I try to make them a total core exercise, which is very hard. My lumbar spine is trying to take over and hurt itself. I must keep the spine neutral to get benefits and learn this exercise. That'll be my challenge for the following weeks.

_________________
Prove the impossible!

15th May 2012

Box Jumps
3x3 x 15kg

Front Squat
5 x 50kg
5 x 60kg
3 x 70kg
1 x 80kg
3x4 x 90kg

Rear foot elevated split squat
3x8 x 20kg

Ab rollout
3x8

Started my new split today. Not much changes on the rountine. Just put the focus on quads. Progressing on Front Squats, next trying to get 5x90kg. The Split squats are crazy, I seriously lack the quad strength and balance. These come in very handy. Figured the form on Ab rollouts, got them very well on my abs. Had serious DOMS from last time also along the side. More about the new split on my discussion page.

_________________
Prove the impossible!

17th May 2012

Snatch
3x3 x 25kg
3x3 x 30kg

BB Overhead Press
4x10/9 x 30kg

Rear delt flies
3x10 x 4kg

DB Kroc-rows
2x10/18 x 12.5kg

_________________
Prove the impossible!

19th May 2012

Deadlift
5 x 60kg
3 x 80kg
2 x 100kg
1 x 110kg
1 x 120kg
2x4 x 130kg (Rep PR)

Single-Leg RDL
3x8 x 30kg

Glute Bridges
5x10 x 25kg

Rollouts
4 x 8

Made a new deadlift rep record. And it wasn't even that bad. Could've maybe gotten a fifth rep, we'll see that on the next workout. I'm still working on stability with the RDL, it still feels way too much on the lower back, but I'm slowly getting the hang of it. I hope. Glute work, starting from easier weights to really get those glutes to activate. Tomorrow is benching.

_________________
Prove the impossible!

20th May 2012

Bench Press
5 x 40kg
5 x 50kg
3 x 60kg
2x5/4 x 70kg

Pull-ups (Overhand)
5 x 2

Superset: Floor Press/BB Row
5x10 / 4x9/8 x 42.5kg

Plank rows/pulldowns
3 x 5

Had a great workout today. The bench felt light as hell, only on the last set the form broke on reps 3-4 so I called it quits. Could've gotten the last rep but wanted to make it clean and strict. Had a friend with me in the gym, so got a lift-off and a spot. That came in very handy. The new plank variation I tried was crazy. Couldn't row but five times, will practise that as well. Great for the core.

_________________
Prove the impossible!

22nd May 2012

Box Jumps
3x3 x 15kg (5 Plates)

Front Squat
5 x 40kg
4 x 60kg
2 x 80kg
3x4/3 x 90kg

BB Split squats
3x9 x 20kg

Rollouts
3 x 9

Did some aerobic skating running errands all over town before the gym. Didn't really affect my workout tho. Hit one more set of 3 on the Front Squats today. The split squats were still hard as hell, but good for developing stability and strength. The rollouts I'm very happy about. Not a single signal of pain in the lower back, plus a serious burn in the anterior core. Hooray! I'm starting to get all the benefits and notice what a great exercise this is. Very nice. Progress happens more on the depth, not so much on reps and sets. But, eventually on that also.

_________________
Prove the impossible!

23rd May 2012

Snatch
3x3 x 25kg
3x3 x 30kg
2x3 x 35kg

Overhead Press
5x10 x 30kg

Rear delt flies
3x8 x 6kg

DB Kroc rows
1x30 x 12.5kg

Pull-ups (overhand)
3x2 x BW

Still working on snatch technique, slowly and carefully increasing the load. I have to film it next week or so. I feel better doing them, but the movement pattern is still a bit sticky, it's not smooth and natural yet. Got to work on that. The overhead press got to max numbers with low (1min-2min) rest periods, awesome. Now progressing to heavier. Also I decided to try very high volume kroc rows, doing only one all-out set with atleast 20-30 reps in it. Messing around again, lets see how that goes. I give it a try for atleast 4 weeks.

_________________
Prove the impossible!