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Matt1613 | ... | 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. | ||
Matt1613 | ... | 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 | ||
Matt1613 | ... | 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) | ||
Matt1613 | ... | 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) | ||
Matt1613 | ... | 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 | ||
Matt1613 | ... | 19-03-2017 @ 06:51 | |
Member 3919, 243 posts | Post Edited: 19.03.2017 @ 17:48 PM by Matt1613 18/03strict 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. | ||
Matt1613 | ... | 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 | ||
Matt1613 | ... | 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. | ||
Matt1613 | ... | 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 | ||
Matt1613 | ... | 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 | ||
Matt1613 | ... | 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 | ||
Matt1613 | ... | 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? | ||
Matt1613 | ... | 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? | ||
Matt1613 | ... | 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 | ||
Matt1613 | ... | 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 | ||