Squats, pulls, and curls
- Thread starter Karky
- Start date
Wednesday 20.02.08
Cardio day
Complexes
#2:
Upright row
hang pwr snatch
thrusters
GMs
bent over rows
2x3 88 (with 30 sec rest)
5x3 88 (with 50 sec rest)
5x3 88 (with 60 sec rest)
I'm happy with cutting rest periods.. was damn hard though.
Total sets: 12
Duation: 18:33 min
Avg HR: 155
Max HR: 173
SS cardio stationary bike
duration: 20 min
AVG HR: 144
Max HR: 159
PWO: half before and half after SS cardio.
Cardio day
Complexes
#2:
Upright row
hang pwr snatch
thrusters
GMs
bent over rows
2x3 88 (with 30 sec rest)
5x3 88 (with 50 sec rest)
5x3 88 (with 60 sec rest)
I'm happy with cutting rest periods.. was damn hard though.
Total sets: 12
Duation: 18:33 min
Avg HR: 155
Max HR: 173
SS cardio stationary bike
duration: 20 min
AVG HR: 144
Max HR: 159
PWO: half before and half after SS cardio.
Thursday 21.02.08
Work day
A1 Straight leg deadlifts
1x10 176
3x12 209
I don't bend my knees at all, but I don't keep them like 100% locked like in a hyperextenson sorta thing.
B1 45 degree Incline DB bench press
3x12 57.2
noticable progress from last time.
B2 Pulldowns
Narrow:
1x12 73.7
2x12 84.7
wide
1x12 51.7 (I just wanted to try wide.. just felt ackward.)
C1 Leg press
1x2:40 min 132
upped the weight from 88 to 132 and lowered the time. I felt it more in my quads with more weight.. didn't feel like it was just lactic acid making it tough.
D1 Iso pushup holds
2x30 sec
1x35 sec
D2 Cable row iso hold
2x40 sec 44
1x30 sec 44
D3 High to low cable woodchop
1x10 46.2
2x12 53.9
PWO: The usual
Work day
A1 Straight leg deadlifts
1x10 176
3x12 209
I don't bend my knees at all, but I don't keep them like 100% locked like in a hyperextenson sorta thing.
B1 45 degree Incline DB bench press
3x12 57.2
noticable progress from last time.
B2 Pulldowns
Narrow:
1x12 73.7
2x12 84.7
wide
1x12 51.7 (I just wanted to try wide.. just felt ackward.)
C1 Leg press
1x2:40 min 132
upped the weight from 88 to 132 and lowered the time. I felt it more in my quads with more weight.. didn't feel like it was just lactic acid making it tough.
D1 Iso pushup holds
2x30 sec
1x35 sec
D2 Cable row iso hold
2x40 sec 44
1x30 sec 44
D3 High to low cable woodchop
1x10 46.2
2x12 53.9
PWO: The usual
Saturday 23.02.08
Strenght day
A1 RDL from top
8x3 330
Progress here. Farted like hell on the last reps of the sets, djeeses, that intra abdominal pressure has to get out somehow when you brace
B1 Floor press
2x3 176
2x3 187
2x3 176
3x3 181.5
Floor presses were fun. Only problem was there is no power rack, so I build up with steps and plates a place to put the bar on, kind of ackward because I had to get the bar off the rack I buildt very far back behind my head.
B2 chins
4x5 BW
I'm too fat for these
C1 Leg press
1x3:00 min 132
D1 Push up iso holds
1x30 sec
2x34 sec
D2 Cable row iso hold
2x45 sec 44
1xXX sec 44 (lost track here.. probably around 45 sec)
D3 Negative dragon flys
1x5 BW
2x4 BW
PWO: The usual
Strenght day
A1 RDL from top
8x3 330
Progress here. Farted like hell on the last reps of the sets, djeeses, that intra abdominal pressure has to get out somehow when you brace
B1 Floor press
2x3 176
2x3 187
2x3 176
3x3 181.5
Floor presses were fun. Only problem was there is no power rack, so I build up with steps and plates a place to put the bar on, kind of ackward because I had to get the bar off the rack I buildt very far back behind my head.
B2 chins
4x5 BW
I'm too fat for these
C1 Leg press
1x3:00 min 132
D1 Push up iso holds
1x30 sec
2x34 sec
D2 Cable row iso hold
2x45 sec 44
1xXX sec 44 (lost track here.. probably around 45 sec)
D3 Negative dragon flys
1x5 BW
2x4 BW
PWO: The usual
Monday 25.02.08
Power day
A1 Hang power clean
1x3 209
1x3 214.5
6x3 220 (happy with this, 5kg progress from 3-4 weeks ago)
I managed not to jump forward (as I've done with cleans up until now) due to a slight change in technique. I get up on my toes later in the pull and also I don't think I left the ground. It was way easier to squat under to catch the bar this way
B1 Clean grip power snatch
4x3 110
4x3 115.5 (this is 5kg more than last time)
Video:
C1 Jerks
1x2 187
1x2 192.5
1xF 198 (didn't use enough leg drive here, I was simply stupid)
5x2 198 (5kg more than last time)
C2 Elbows flared cable row
1x12 154
2x12 165
D1 Iso push up hold
1x35 sec
1x30 sec
1x35 sec
D2 Cable row iso hold
1x40 sec 44
1x30 sec 44
1x45 sec 44
D3 Cable side bends
1x12 69.3
2x12 77
PWO: The usual
Power day
A1 Hang power clean
1x3 209
1x3 214.5
6x3 220 (happy with this, 5kg progress from 3-4 weeks ago)
I managed not to jump forward (as I've done with cleans up until now) due to a slight change in technique. I get up on my toes later in the pull and also I don't think I left the ground. It was way easier to squat under to catch the bar this way
B1 Clean grip power snatch
4x3 110
4x3 115.5 (this is 5kg more than last time)
Video:
C1 Jerks
1x2 187
1x2 192.5
1xF 198 (didn't use enough leg drive here, I was simply stupid)
5x2 198 (5kg more than last time)
C2 Elbows flared cable row
1x12 154
2x12 165
D1 Iso push up hold
1x35 sec
1x30 sec
1x35 sec
D2 Cable row iso hold
1x40 sec 44
1x30 sec 44
1x45 sec 44
D3 Cable side bends
1x12 69.3
2x12 77
PWO: The usual
Tuesday 26.02.08
Cardio day
Complexes
#2
Upright row
power snatch (I really do these from hang)
thrusters
GM
BOV row
Complex#2 30 sec rest
2x3 88
Complex#2 50 sec rest
10x3 88
I managed to forget my chalk at home, my hands got very slippery, a big problem on snatches because I sorta pulled my hands off the bar, so I had to lower the power and rather duck more under.
Duration 19:21 min
AVG HR: 152
MAX HR: 173
In 170-190 zone: 34 sec
Total sets: 12
SS cardio: treadmill running
Duration: 13:34
Distance: 2.20
Speed: 10
AVG HR: 167
MAX HR: 175
Zone: 08:32 min
My calfs were a lot better here! Awsome
PWO: Half before and half after SS cardio.
Cardio day
Complexes
#2
Upright row
power snatch (I really do these from hang)
thrusters
GM
BOV row
Complex#2 30 sec rest
2x3 88
Complex#2 50 sec rest
10x3 88
I managed to forget my chalk at home, my hands got very slippery, a big problem on snatches because I sorta pulled my hands off the bar, so I had to lower the power and rather duck more under.
Duration 19:21 min
AVG HR: 152
MAX HR: 173
In 170-190 zone: 34 sec
Total sets: 12
SS cardio: treadmill running
Duration: 13:34
Distance: 2.20
Speed: 10
AVG HR: 167
MAX HR: 175
Zone: 08:32 min
My calfs were a lot better here! Awsome
PWO: Half before and half after SS cardio.
Wednesday 27.02.08
Work day
A1 BB Split squats
3x10 88
Squat: 1x15 88 (done right after the last set of split squats as sort of a drop set)
B1 One handed DB mil press
1x12 39.6
1x12 44
1x10 44
B2 Bent over DB row
1x12 48.4
2x10 57.2
C1 machine leg curls foot extended
2x15 33
1x12 44
Damn it's a lot tougher when you extend your foot.. I really felt my hamstrings isolated
D1 Leg press
1x3:20 min 132lbs
E1 Iso push up hold
1x40
2x35
E2 Cable row iso hold
1x60 sec 44
2x40 sec 51.7
these are really improving
E3 Front plank
1x60 sec BW
2x50 sec BW
I hate planks come to think about it, I hate everything that's just isometric..
PWO: The usual
Work day
A1 BB Split squats
3x10 88
Squat: 1x15 88 (done right after the last set of split squats as sort of a drop set)
B1 One handed DB mil press
1x12 39.6
1x12 44
1x10 44
B2 Bent over DB row
1x12 48.4
2x10 57.2
C1 machine leg curls foot extended
2x15 33
1x12 44
Damn it's a lot tougher when you extend your foot.. I really felt my hamstrings isolated
D1 Leg press
1x3:20 min 132lbs
E1 Iso push up hold
1x40
2x35
E2 Cable row iso hold
1x60 sec 44
2x40 sec 51.7
these are really improving
E3 Front plank
1x60 sec BW
2x50 sec BW
I hate planks
come to think about it, I hate everything that's just isometric..PWO: The usual
Friday 29.02.08
Strenght day
A1 Deadlift
1x1 408.1
2x1 396
5x1 374
Video of the 408 set:
B1 Military press BB
8x3 126.5
B2 Wide bent over BB row to low abs
1x5 154
1x5 165
1x5 170.5
1x5 165
1x7 165
1x6+1F 165
C1 DB 1 hand hang power snatch
1x6 61.6
1x6 66
1x6 70.4
1x4 79.2
the biggest problem with the last set was that the DB is so big it hits me in the groin (or hits the groin part of my pants) on the way up, which is really annoying.. they should make smaller heavy DBs.
PWO: the usual
I dropped my "at the end" stuff today because time was starting to get like 2 hours..
Strenght day
A1 Deadlift
1x1 408.1
2x1 396
5x1 374
Video of the 408 set:
B1 Military press BB
8x3 126.5
B2 Wide bent over BB row to low abs
1x5 154
1x5 165
1x5 170.5
1x5 165
1x7 165
1x6+1F 165
C1 DB 1 hand hang power snatch
1x6 61.6
1x6 66
1x6 70.4
1x4 79.2
the biggest problem with the last set was that the DB is so big it hits me in the groin (or hits the groin part of my pants) on the way up, which is really annoying.. they should make smaller heavy DBs.
PWO: the usual
I dropped my "at the end" stuff today because time was starting to get like 2 hours..
Nice lookin deadlift dude. I got quite ways to go. I maxed at 285 the other day, I can't wait to break 300.
Annoying or painful? If you're getting smacked in the groin and it's not hurting...then I'm worried about you.
hey karks thanks for the cool log man its fun to watch on youtube. good lifting!