Magni Militia - Team Log

Deficit DL:
20kg x bunch
60kg x 4
100kg x 4
130kg x 4 x 4 sets

One Arm Midway Hang - arm at about 90 degree angle
Bw x 3sec x 4 sets

Bench Press:
20kg x bunch
60kg x 8
80kg x 6
95kg x 4 x 4 sets

Pendlay Row:
20kg x bunch
60kg x 5
70kg x 5
82
 
Current Press Max: 185

Press:
45X10
75X5
95X5
115X5
125X5
145X4
 
mario_zpsfd9133e1.gif


Bench Press
Bar
50kg x 8
75kg x 8
90 x 5
60 x 10

Zercher Squats
Bar
50kg x 8
60 x 8
75 x 5
Bar x 10

OHP
Bar x 8
35 x 8
52.5 x 5
30 x 8

Pull Ups
Bodyweight x 8
+10kg x 5
+20kg x 5
Bodyweight x 8

Dips
Bodyweight x 15

Split Squats
Bodyweight x 8
32kg x 5

OA Isometric Row Machine
20kg x 8
50kg x 8

Upright Machine Rows
20'something x 8
38.5 x 8
 
First workout of 2015:

OHP:
Warm-up: 3min hitting/kicking heavy bag, then, 25 x Bar
10 x 85 for 3 sets
10 x 90 for 1 set
10 x 95 for 1 set, well...9 and a bit reps, haha

Bench:
10 x 155 for 5 sets

Curls/Pushdown superset:

Curls: 21's x Bar
Pushdowns: 10 x 55 for 2 supersets

Curls: 21's x 55
Pushdowns: 10 x 65 for 1 superset

Just getting back into it after a couple of months off, hoping for some good gains in the next few months.

Looking forward to helping out some small amount...
 
Push Press
60kg x 5
60kg x 5
70kg x 5
70kg x 5
80kg x 5
80kg x 3
80kg x 3
80kg x 3
80kg x 3
85kg x 3
85kg x 3
 
Weight Thrower said:
Snatches felt good. Technique getting slightly better. Essentially I'm catching at a power stance and riding it down, but I seem to be getting lower on the catch than previously. 185 had proper height just couldnt dive under it fast enough. Was rushing through the pClean+jerks. Missed 205 which I've hit before easily. Was kinda spent and pulling fell apart. Wanted to test my 1rm on front squats and I seemed to guess pretty spot on.

1/6/15

Power snatch (training max- 165lbs)
95x3x2sets
135x2
145x1
155x1
165x1
175x1 10lb pr
185xF

Power clean+jerk
95x1+2
115x1+2
135x1+2
155x1+2
185x1+1
205xF
Was kinda spent not much rest time between sets.

Jerk
225xF
Wanted to try it and I'm not ready for it yet.

Front squat
225x2
275x1 pr

Back squat
295x2x4sets

Front squat
295xF

Snatch+hang above knee snatch
135x1+2x4sets (77%)

Power clean+overhead press
135x8-9?
Lost count after 5 as I got distracted
Click to expand...
10lb pr on power snatch. Pretty happy with that as I wasn't expecting it at all with the last few sessions on top of getting sick. I should have a pr for my comp lift in the next 5 sessions.
 
1/7/15

Snatch (training max-175lbs)
95x3x2sets
115x3
135x2
145x2
160x2x3sets doubles pr

Clean and jerk
95x1+2
115x1+2
135x1+2
155x1+2
185x1+1x4sets
 
Last edited:
Deadlift:
20kg x bunch
70kg x 6
100kg x 6
125kg x 8 x 4

Pull Ups:
Bw x 6
30kg x 4 x 5 sets

OHP:
20kg x bunch
32.5kg x 5
42.5kg x 8 x 4 sets

Facepulls + Tricep Extensions:
20kg x 15
30kg x 12 x 3 sets

My rear delts were fairly smoked from yesterday so OHPing was a challenge. I also ate a bit too little so that played a role with deadlifts
 
Paused Squat:
20kg x bunch
50kg x 6
70kg x 5
90kg x 5 x 6 sets

OA Hang - 90 degrees
Bw x 3 sec x 7 sets

Paused Bench Press:
20kg x bunch
50kg x 10
75kg x 8 x 4 sets

Bent Over Row:
20kg x bunch
60kg x 10
80kg x 8 x 4 sets

SLDL:
60kg x 8
90kg x 8
100kg x 6 x 3 sets

Kneeling Ab Rollouts:
20kg x 8 x 3 sets
 
Klokov Press
15 x bar
5 x 65#
5 x 75#
3 x 85#
3 x 100#
3 x 115#
5 x 130#
2 x 140# Joker
3 x 115#
10 x 100#
5 x 10 x bar
 
1/10/15
Bodyweight- 130lbs

Power clean+jerk
95x2+2
115x1+2
135x1+2
155x1+2
175x1+2
185x1+2 jerk rep pr
205x1+1
215x1+1 power clean pr

Snatch
85x2
115x2
135x2x3sets

Squat
225x5
255x3
290x5
 
Deficit DL:
20kg x bunch
70kg x 5
110kg x 5 x 6 sets

Bench Press:
40kg x dunno
70kg x 10
85kg x 8 x 4 sets

Pendlay Row:
60kg x 6
80kg x 6 x 5 sets

Front Squat:
20kg x bunch
60kg x 6
85kg x 6 x 3 sets
 
1/10/15

Press:
45X10
95X5
115X3
135X3
150X5
165X1

Squat:
135X5
225X5X4

Shoulder mobility work

KB Farmer Walk (about 100 feet):
97s X1
150s X2

Bike:
10 minutes, 60 RPM, 14 Resistance, 2.9 Miles
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,281,010
Messages
58,335,290
Members
176,003
Latest member
HeneryH

Share this page

Back
Top