Goals & Gains In the pursuit of gainz

[zapataxiv]

d2
conditioning
20 sumo dead high pulls
20 lateral jump burpees
15 sumo dead high pulls
15 lateral jump burpees
10sumo dead high pulls
10 burpee lateral jumps

fucking killer my strength is ok from my last block but the cardio stuff is something i need to work

light oly day
muscle snatch + over head squat 3x6 30kg working on technique. getting that overhead catch and balance when going down is still tricky even if the weight isnt

4horseman
terrible day they decided to finally update the gym equipment which ment there was no power rack for the gym just a smith machine and today was overhead work so i stubled through the workout doing seated presses in the smith as standing i couldnt fully extend first time in my life i have been too tall to do something lol

build: 12 minutes to build up to an 80% single. i went up to 80 kg. it felt to easy but since it was seated not a push press repeated reps were a problem looming.

strength:
3 rounds in 15 mins:
1: 7 wide grip pull ups 7 presses @60 1 min dead bug, 2: 9 wide grip pull ups, 9 presses @ 50 1 min dead bug 3: 12 wide grip pull ups 12 presses @45 1 min dead bug

assistance finisher
20 eye level press
20 rear delt fly
300 ft crucifix carry
15 eye level press
15 rear delt fly
200 ft crucifix carry
10 eye level press
10 rear delt fly
100 ft crucifix carry

the carries were brutal

hypertrophy
3x12@70kg wide grip spoto press
3x10 incline curls at @12.5 superset

 

[zapataxiv]

d3
conditioning
10 mins total
30 sec l.leg bulgarian split squat bodyweight
30 sec r.leg bulgarian split squat bodyweight
1 min step ups alternating
repeat

oly work
block cleans 9 sets put a bit of weight on the bar (70kg) felt ok. I'm getting more speed and explosive drive which is good

block clean pulls 10 sets worked up to 90kg it moved pretty well but I got some blisters

4 horsemen
power rack still not fixed did squats in the Smith and hated it
I'm too used to the rack . my instinct is to really shoot out of the rack set up and bend the bar so I was clanging the shit out of the machine

build: worked up to a single at 130kg but felt pretty awkward in the thing

strength: 3 rounds 15 mins
giant set
box jumps x 6
squats (r1 7, r2 10 , r3 12)
hanging leg raises x 10

hypertrophy
close grip bench 3x12@70
hammer curls 12.5x8 17.5x8 drop set 20x4 17.5x3 12.5x4 10x4

 

[zapataxiv]

two days on the road in Chinese holiday traffic. only exercise has been one in patience

at least the scenery is nice lol

back to it next week.

also happy birthday to me hopefully I don't drunk post some shit later

 

[zapataxiv]

so i have been in the gym this week i didnt log as i just redid last week's workouts to make up for the holiday.
today i did the final workout from last week that i missed so ill log it.

4horsemen heavy bench day
conditioning
5mins 20 sec inverted row 10 sec push ups
1 min rest
5mins 20 sec hollow rocks 10 sec jump squats

pretty hard actually the rows got difficult at the end and hollow rocks is a new exercise for me so aside from the awkwardness it also killed my abbies

build: build up to 75% on the bench as today the build is more of a warm up the real work is in the strength section

strength:
3 rounds
3 rows (100, 105, 110)
bench (1: 3@105, 2@110, [email protected])
5 plate halos each side

widowmaker 20 reps at 70kg bench

assistance finisher: ladder 10 pendley rows, 1 floor press and work down and up

this was tough not so much the weight but he prescribed going as fast as possible i was bathed in sweat by the end. had to mop up the power rack floor after

finshed up with some gym rigging to get a keg carry imitation, 200ft@50 200@70 150@70

superset
reverse curls 3x12 empty bar
lat pull down 1x12@60 1x12@70 last set was a drop set worked from 100 down to 25 got about 20reps

 

[KnightTemplar]

d2
conditioning
20 sumo dead high pulls
20 lateral jump burpees
15 sumo dead high pulls
15 lateral jump burpees
10sumo dead high pulls
10 burpee lateral jumps

fucking killer my strength is ok from my last block but the cardio stuff is something i need to work

light oly day
muscle snatch + over head squat 3x6 30kg working on technique. getting that overhead catch and balance when going down is still tricky even if the weight isnt

4horseman
terrible day they decided to finally update the gym equipment which ment there was no power rack for the gym just a smith machine and today was overhead work so i stubled through the workout doing seated presses in the smith as standing i couldnt fully extend first time in my life i have been too tall to do something lol

build: 12 minutes to build up to an 80% single. i went up to 80 kg. it felt to easy but since it was seated not a push press repeated reps were a problem looming.

strength:
3 rounds in 15 mins:
1: 7 wide grip pull ups 7 presses @60 1 min dead bug, 2: 9 wide grip pull ups, 9 presses @ 50 1 min dead bug 3: 12 wide grip pull ups 12 presses @45 1 min dead bug

assistance finisher
20 eye level press
20 rear delt fly
300 ft crucifix carry
15 eye level press
15 rear delt fly
200 ft crucifix carry
10 eye level press
10 rear delt fly
100 ft crucifix carry

the carries were brutal

hypertrophy
3x12@70kg wide grip spoto press
3x10 incline curls at @12.5 superset

Best wishes on your birthday, bro!

 

[zapataxiv]

oly+4horsemen

warm up:
reverse hypers 2x12
crunches 2x12
pvc snatch+snatch balance 3x6

conditioning:
35kg dbs 50ft carries as many as possible in 10 mins
i got 9 my grip started shitting on 8 and i dropped and had to recover on 9

oly
snatch push press and over head squat 1+3 x3 @30
snatch 28 total reps top weight 60
snatch pull 16 total reps top weight 70

4horsemen deadlift medium
build phase:
top pull 165

strength:
3 rounds
8 kb swings @20
deadlift (8@145, 10@135, 12@125)
5 burpee lateral jumps
12 leg raises

assistance
5 rounds
20 sec sumo deads
10 sec burpee lateral jumps
20 sec romanian deads
10 sec burpee laterall jumps

totally burnt allthose deads and carries and snatches burnt my legs out those last burpee jumps felt like my body was a hunk of meat

 

[zapataxiv]

tues:
oly & 4horsemen

warmup circuit: 2 rounds
superman swim x12
crunches x12

conditioning :
10 mins emom 2 db clean and jerks on each arm rest of the minute hollow rocks

oly:
press in splits either side plus over head squat 3+3+3+3 x 3 bar
push press + jerk 8 sets
jerk 6 sets

4 horsemen
strict overhead build:
top press 70kg

strength:
3 rounds
3 pull ups
z press (1 10@50, 2 11@40, 3 20@30)
5 lying windsheild wipers
30 sec double under jump rope

assistance finisher
10 mins strict overhead press @40
10
8
6
4
2
10
8
6
4
2
i was worried abotu the volume so i tried 40 but i probably could ahve grinded out 50

the volume was great my shoulders havent felt like this in a good while

weds:
oly and 4horsemen

warm up circuit: 2 rounds
hypers x 12
gakk squat x 8
pvc clean warm up x 6

conditioning:
5 rounds
30 sec burpee to pull ups
30 sec broad jumps
30 sec push ups
30 sec rest

oly work
clean + hang clean complex
16 sets
clean pull 12 sets

build squat
buil to 112.5

strength
3 rounds
50 ft straddle walk w. band
squat( 1 3@120, 2 [email protected], 3 1@135)
5 full contact twists each side
5 burpee bar touches

assistance finisher
3 mins squat @ 60
3 min rest
2 min squat@60
2 min rest
1 min squat@go

oh boy that 3 mins reminded of being a kid boxing... sometimes 3 mins feels like forever