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Older, and nowhere near wiser.

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Matt1613Icon...08-03-2017 @ 18:28 
Member 3919, 243 posts
08/03

Bit of coaching from my mate today, quite brutal!

Log
warm up
80 x 3 x 3 (one clean)
100 x 1
100 FTOH EMOM x 10 (last set a double)

Log clean technique practice
80 x lots slow motion cleans

Farmers
60 x 40m
80 x 40m
100 x 40m

pick up practice
pick up , hold for 5 secs, turn around and repeat x 10 (painful)

800 meter row- pretty steady but still quite tiring. Did 1.15 500m about 4yr ago, need to work on conditioning more.

Pull up
bw x 10 x 2

hammer curls and cable curls.
Matt1613Icon...11-03-2017 @ 10:53 
Member 3919, 243 posts
10/03

strict press

bar
60 x 5
70 x 5
80 x 5
100 x 3
110 x 1
120 x 1
110 x 2
100 x 4
80 x 8
100 x 2

incline
60 x 10
100 x 10
120 x 3
140 x 3
150 x 1
120 x 6

flat cg
60 x 10
100 x 10
120 x 10
140 x 5
120 x 8
100 x 12

high incline dumbells
26 x 12
32 x 12
42 x 12
50 x 12

barbell front raise
bar x 10
40 x 10
50 x 8
60 x 5

laterals/face pulls
Matt1613Icon...15-03-2017 @ 09:35 
Member 3919, 243 posts
14/03

front squats

60 x 10
80 x 5
100 x 3
120 x 3
140 x 1
140 +20kg in chains x 1
100 x 3

car frame deadlift

up to 250kg (in hands) x 5

3" deficit deadlift
60 x 5
100 x 5
140 x 5
180 x 3
200 x 1
180 x 3

yoke
220 x 20 x 4 (so awful at yoke)
Matt1613Icon...16-03-2017 @ 09:08 
Member 3919, 243 posts
15/03

strict
60 x 5
70 x 5
80 x 5
100 x 4
100 x 1 EMOM x 10 (first and last set doubles)

Flat bench

120 x 10 x 2

power clean/push jerk

70 x 5
90 x 3
100 x 3
110 x 1
90 x 3 x 3 (very minimal rest)
Matt1613Icon...17-03-2017 @ 21:45 
Member 3919, 243 posts
17/03

front squat
60 x 5
80 x 5
100 x 5
120 x 3
140 x 1
160 x 1 (pb)
170 x miss
140 x 3
140 x 5 (pb)
100 x 8

leg press
190 x 20
290 x 20
370 x 20

power clean/push jerk

70 x 5
100 x 3
110 x 2
115 x 1
100 x 3

pull ups x lots
Matt1613Icon...19-03-2017 @ 06:51 
Member 3919, 243 posts
Post Edited: 19.03.2017 @ 17:48 PM by Matt1613
18/03

strict

60 x 5
70 x 5
80 x 3
90 x 3
100 x 3
110 x 2
115 x 1
100 x 2 EMOM x 10 (actually took 12mins)


incline
70 x 10
100 x 5 (paused)
110 x 3 (paused)
120 x 3 (paused)
130 x 2 (paused)
120 x 10
120 x 8

feet up CG bench

100 x 10 x 2

dumbbell snatch

28 x 5
32 x 5
42 x 3
50 x 1

skulls/curls

conditioning- 60kg barbell power jerk x12, 2x20kg plates to each shoulder x 10(each side), 32kg kb swing x 12, 28kg dumbbell high steps ups(5 a side). Two circuits completed in 9 mins.
Matt1613Icon...21-03-2017 @ 08:04 
Member 3919, 243 posts
20/03

Front squat
60 x 5
80 x 5
100 x 5
120 x 3
140 x 2
150 x 2 (PB)
160 x 1
140 x 2

Paused Front Squats
100 x 1
120 x 1
130 x 1
140 x 1

Hang power clean (below knee)
60 x 5
100 x 3 (+5 presses)
110 x 1
100 x 3
60 x 10

jump squat
60 x lots
100 x 10
60 x lots

leg press
300 x 50
340 x 30
Matt1613Icon...22-03-2017 @ 19:22 
Member 3919, 243 posts
22/03

Coaching from my mate today, resulting me in me feeling sick for a few hours after.


Deads

60 x 5
100 x 5
120 x 5
140 x 5
160 x 2
180 x 2 x 2
200 x 2
210 x 2
220 x 2
230 x 2
230 x 2
230 x 3
180 x 6 x 2 (1 min rest between sets- wider stance)
140 x 6 x 2 (2" deficit, min rest, slightly wider stance)

Yoke
empty x 15m x 4
150 x 15 x 2
210 x 15 x 2
250 x 15 x 1
yoke holds- 250kg, 10 sec hold/10 sec rest x 5
210 x 15

Conditioning:
50 kg plate to shoulder x 6 each side- 32kg kb one arm swings, 10 a side, 22.5kg dumbbell high step ups, 5 each leg. 2 revolutions in about 5 mins.

It all looks pretty straightforward on paper, but it left me dripping like a f@cked fridge.
Matt1613Icon...25-03-2017 @ 12:09 
Member 3919, 243 posts
24/03

strict

60 x 10
60 +24 in suspended kb's x 5
70 +24 x 5
80 +24 x 3
90 +24 x 2
95 +24 x 1
80 +24 x 3x 2
90 +24 x 2

CG Feet up bench
60 x 10
100 x 10
120 x 10
140 x 5
150 x 2
160 x 1

incline
60 x 15
100 x 12
120 x 5
140 x 3- 100 x 12- 60 x 20

CG pull downs
stack x 10 x 3
stack +20 x 8
Matt1613Icon...26-03-2017 @ 20:54 
Member 3919, 243 posts
26/03

front squat

60 x 5 x2
100 x 5 x 2
120 x 3
140 x 2
160 x 1f2
100 x 10

karlsen squats

lunges
40 x 5
50 x 5
60 x 5
70 x 5

leg press

leg curls
1x100

hammer curls
14
20
30
34

ez curls

bar +40 x 20
Matt1613Icon...30-03-2017 @ 07:46 
Member 3919, 243 posts
29/03

Strict
60,x 10
70,x 3
80 x3
90 x 3
100 x 4
115 x 1
100 x 4
100 x 3 x 2
100 x 4

Incline
60 x 10
100 x 10
120 x 8
140 x 2
110 x 12

Chaos bench
60 x 10
60 + 20 x 10
100 + 20 x 10
110 +20 x 5
120 + 30 x 1

Fin- was quite sick Monday and hardly eaten for a few days so better than could be expected
Matt1613Icon...01-04-2017 @ 08:36 
Member 3919, 243 posts
31/03

Front Squat

60 x 10 x 2
80 x 5
90 x 3
110 x 3
130 x 3
150 x 2
170 x 1 (10kg pb)
145 x 3
150 x 2

Paused
100 x 1 (10 secs)
120 x 1 (10 secs)

Power cleans
70 x 1
90 x 1
110 x 1
130 x f
110 x 5


close grip pull ups
bw x 12
+20kg x 6

Normal grip
Bw x 10


Hammer curls
26 x 10
32 x 10 into 30 x 10

preacher curls
Ez+ 20 x 40/50?
Matt1613Icon...02-04-2017 @ 17:55 
Member 3919, 243 posts
2/4

Deadlift all beltless
60 x 5 x 2
100 x 3 x 2
140 x 3
160 x 3
190 x 3
210 x 2
230 x 3
240 x 1
240 x 2
230 x 2
220 x 3 x 2
Deficit
180 x 3
200 x 3
220 x 2 into 2 paused regular height

Log (1 clean)
Empty x 8
70 x 5
80 x 5
90 x 5
100 x 3
110 x 2
120 x 1
90 x 3
70 x 12

Ssb box squat
Bar x 10
60 x 5
100 x 5
120 x 5

Pull ups
Bw x 10

Farmers
67 x 15 x 2
117 x 15

Tried reverse hyper and felt very uncomfortable, wonder if indicative of some lower back issue?
Matt1613Icon...05-04-2017 @ 08:30 
Member 3919, 243 posts
04/04

Front Squat

60 x 10 x 2
80 x 5
100 x 5
120 x 5
140 x 3
160 x 1 f2
140 x 3

paused fs
100 x 5
120 x 3
140 x 2

power cleans
60 x 5
80 x 3
100 x 1
120 x 1
from floor, below knee,above knee, from floor x 100 x 1

lunge
60 x 12

incline bench
60 x 10
100 x 12
120 x 8
135 x 8
100 x 10 x 3


ham curls x lots
Matt1613Icon...06-04-2017 @ 19:24 
Member 3919, 243 posts
06/04

Strict

60 x 5 x 2
70 x 5
80 x 3
100 x 3
110 x 3
120 x 1
125 x f failed past head as usual
105 x 3
110 x 2
115 x 2
100 x 3 x 3

Flat bench
60 x 10
100 x 10
120 x 10
130 x 3
140 x 5
150 x 2
Utterly wank- shoulder hurts
Feet up close grip
100 x 12
120 x 10
130 x 1- pec twinge stopped play

Seated dumbells
30 x 12
40 x 12
46 x 12

Close grip pull downs

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