Magni Militia - Team Log

Tu, 13.1.15 – C19W3D1
Power Snatch: bar x 5; 40kg x 3; 50kg x 2
60kg x 2
65kg x 2

Squat:
bar x 10; 50kg x 5; 75kg x 5; 100kg x 3
115kg x 5
130kg x 3
145kg x 2

Bench:
bar x 10; 40kg x 5; 60kg x 5; 75kg x 3
85kg x 5
95kg x 3
105kg x3+F

Curl & Press: 14kg 3x10 + FG
BE: BW 3x15
Click to expand...

Did a full warm-up again, narrowed my snatch grip and got a decent bench set-up, which were all highlights of today. Lacked power with squats and overestimated the reps I had in me on bench. Wore the knee sleeve (forgot to order a second one...) and put the FatGrips on for curl and press. Liked both.
 
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2 entries in 2 minutes, Magni Militia doing work

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OHP

Bar x 8
35 x 8
55 x 5
30 x 8
 
5/3/1 - Cycle 4, Week 3, Day 1 - Military Press

Warmup
27.5kg x 5
35kg x 5
40kg x 3

5/3/1
50kg x 5
57.5kg x 3
62.5kg x 1 + 9 = 10 reps.

Joker Sets
65kg x 4
67.5kg x 3
70kg x 3
72.5kg x 1

First Set Last
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5

Push Press session later in the week.
 
Didn't get to gym neglecting bench for awhile so felt to try something.

1/11/15
Db bench
55lb each x10x5sets
Very easy and felt swole afterwards.
______________________

This session was a clusterfuck of nothing meaningful. Distracted by a guy who kept talking to me between sets, during sets. Frustrating to say the the least.

1/13/15
Bodyweight - 130lbs

Snatch
85x2
115x2
135x2
165x1
177.5xF

Clean and jerk
135 x1+1
155x1+1
175x1+1
195x1+1

Deadlift
275x1
325x1
365x1
375x1 pr
385xF
 
Squat/Press:
135X5X2, 225X5, 295X3, 335X3
45X10X2, 95X10, 115X10, 115X6, 95X8

I could only fit in about 10 minutes today, so I did this session without any rest. No rest periods makes me feel very weak.
 
Power Clean:
20kg x bunch
50kg x 3
55kg x 3
60kg x 3
65kg x 3
70kg x 3

Deadlift:
70kg x 5
110kg x 5
140kg x 5 x 4 sets - belt

OHP:
20kg x bunch
40kg x 3
47.5kg x 5 x 4 sets

Banded Pull Ups:
"strong band" x 5
"strong band" + 10kg x 3 x 3 sets
 
Push Press
60kg x 3
60kg x 3
70kg x 3
70kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3
 
Squat:
135x5x2
225x5
275x5
345x5
365x5
205x10x5

Press:
45x10
95x10
115x5
135x5
150x5
95x10x3
95x8
 
Squat:
20kg x bunch
70kg x 5
90kg x 5
110kg x 5
122.5kg x 5 x 4 sets

Banded OHP:
Band + 20kg x bunch
Band + 30kg x 5
Band + 40kg x 3 x 6 sets

Pull Ups:
Bw x 8
25kg x 5 x 4 sets
Bw x 10 x 3 sets (overhand grip)

Push Press:
50kg x 5
55kg x 5 x 3 sets

Ab Rollouts:
Bw x 10
25kg x 5 x 3 sets
 
5/3/1 - Cycle 4, Week 4, Day 1 - Military Press

Warmup
20kg x 5
30kg x 5
40kg x 3

5/3/1
45kg x 5
52.5kg x 5
57.6kg x 5 + 8 = 13 reps. Possible Rep PR. Will need to check.

Joker Sets
60kg x 7
62.5kg x 5
65kg x 4
67.5kg x 3
70kg x 2
72.5kg x 1

First Set Last
45kg x 17
 
Bench Press:
20kg x bunch
50kg x 10
70kg x 5
90kg x 1
95kg x 5 x 4 sets
70kg x 10

Deficit DL:
70kg x 4
122.5kg x 4 x 5 sets

Front Squat:
20kg x bunch
50kg x 6
70kg x 3
85kg x 6 x 4 sets

Pendlay Row:
60kg x 5
90kg x 3 x 5 sets

A fairly good session. Was tired as fuck so that played a big role with my mood.
 
Th, 22.1.15 – C20W1D2
Front Squat:
bar x 10; 40kg x 5; 60kg x 5; 70kg x 3
80g x 3
90kg x 3
100kg x 3 (PR)

OHP:
bar x 10; 30kg x 5; 40 x 5
50kg x 3
57.5kg x 3
65kg x 5

Deadlift: 100kg x 5; 130kg x 3; 160kg 4x3
DB-Row: 36kg 3x10
Click to expand...

Used straps for the last two sets on front squats, cannot really get a good front rack position (long forearms coupled with deficient upper body mobility). Lost focus on ohp, might have been 6 reps with 65. Apart from these, good session.
 
22/1

OHP

Bar x 8
35 x 8
55 x 5
30 x 10

23/1

OHP

Bar x 8
35 x 8
55 x 5
30 x 10
 
Deadlift:
20kg x bunch
70kg x 5
110kg x 3
140kg x 3 - belt
155kg x 3 x 4 sets - belt

Paused DL:
130kg x 3 x 4 sets
- Pause at mid shin

Banded Pull Ups:
"strong" band x 5 x 3 sets
"strong" band + 8kg x 4
"strong" band x 5 x 2 sets

Speed Pull Ups:
25kg x 2
30kg x 2
35kg x 2
40kg x 1

OHP:
20kg x bunch
40kg x 3
52
 
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