Magni Militia - Team Log

Paused Squat:
20kg x bunch
60kg x 5
90kg x 3
110kg x 3 x 4 sets

Paused High Bar Squat:
90kg x 6 x 4 sets

Paused Bench Press:
20kg x bunch
60kg x 8
80kg x 3
95kg x 3 x 4 sets
80kg x 8 - (feet up, narrow grip, TnG)

Bent Over Row:
20kg x bunch
50kg x 10
70kg x 8
90kg x 5
100kg x 5
75kg x 8 x 4 sets

Good Morning:
20kg x bunch
50kg x 10
80kg x 10 x 3 sets

Hips High Leg Raises:
Bw x 10 x 4 sets

Reverse Grip Curls + Ez Curls
25kg x 10/10 x 3 sets
 
Squat:
20kg x bunch
60kg x 5
90kg x 3
110kg x 3
130kg x 3
135kg x 3 x 4 sets

Pull Ups:
Bw x 8
35kg x 3 x 4 sets
Bw x 10 x 3 sets - neutral grip

Banded OHP:
"light" + 20kg x 5
"light" + 40kg x 3
"light" + 45kg x 3 x 4 sets

DB Shoulder Press:
22,5kg's x 8
27,5kg's x 5 x 2 sets
22,5kg's x 8
DB Side Raises:
???? x 15 x 3 sets
 
Hi team.

5/3/1 - Cycle 4, Week 5, Day 1 - Military Press

Warmup
20kg x 5
27.5kg x 5
35kg x 5
42.5kg x 3

5/3/1
47.5kg x 3
55kg x 3
62.5kg x 3 + 7 = 10 reps.

Joker Sets
65kg x 5
67.5kg x 5
70kg x 2
72.5kg x 2
75kg x 1

First Set Last
47.5kg x 15 - probably a rep PR by default.
 
Bench Press:
20kg x bunch
60kg x 10
80kg x 5
90kg x 3
100kg x 1
105kg x 3 x 4 sets

Deficit DL:
70kg x 5
110kg x 3
130kg x 1
135kg x 3 x 4 sets

Front Skvat:
20kg x bunch
50kg x 5
80kg x 5 x 6 sets

Pendlay Row:
20kg x bunch
50kg x 8
65kg x 8 x 4 sets
 
Press felt great after taking some time off. Im gonna start working the press a little harder. Hopefully increase the weight soon. Gonna start working in the push press in a week or two as well.

Press
95x5
115x5
135x3
155x3
170x5
 
OHP:
20kg x bunch
30kg x 5
40kg x 3
45kg x 6 x 5 sets - last 2 sets with fat gripz
40kg x 8 - BTN
- Fucked around with some push pressing but didn't feel all that good.

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

Deadlifts:
50kg x 6
100kg x 6
130kg x 6 x 5 sets

Speed Pull Ups:
20kg x 2 x 5 sets

ME Pull Ups:
30kg x 1
36kg x 1
40kg x 1

Chin Ups:
Bw x 10 x 4 sets

Incline Hammer Curl:
11kg's x 8
13
 
Th, 29.1.15 – C20W2D2
Power Snatch: bar x 5; 40kg x 3; 50kg x 2; 60kg x 2

Front Squat:
60kg x 5
75kg x 5
85kg x 5
95kg x 5 (PR)

OHP:
bar x 10; 30kg x 5; 40 x 5
47.5kg x 5
55kg x 5
62.5kg x 5

Deadlift: 100kg x 5; 140kg x 3; 170kg 2x3
DB-Row: 38kg 3x10
Click to expand...

Although I'm starting to feel a bit fatigued (sore hips and forearms), wasn't a bad session. All front squats with straps from now on, can't get a proper front rack to save my life due to long forearms.
 
Last edited by a moderator:
KotovSyndrome said:
Although I'm starting to feel a bit fatigued (sore hips and forearms), wasn't a bad session. All front squats with straps from now on, can't get a proper front rack to save my life due to long forearms.
Click to expand...

You could give Zerchers a shot. But I don't think they'll help those sore forearms much :D
 
SexyMahnaz said:
You could give Zerchers a shot. But I don't think they'll help those sore forearms much :D
Click to expand...

Sore forearms were from BJJ, the problems are my wrists. Combining monkey arms, forearms at least 3 inches longer than upper arms and inadequate upper body mobility, I'm built for the front rack. It's no problem on the odd, light clean I do, but extensive front squatting with a clean grip is out for the time being.
 
Paused Incline Bench:
20kg x bunch
40kg x 8
60kg x 8
70kg x 8 x 3 sets
60kg x 10

Paused Skvat:
20kg x bunch
60kg x 5
92,5kg x 6 x 5 sets

DB Bench:
35kg's x 8 x 2 sets
32kg's x 6

Bent Over Row:
20kg x bunch
50kg x 8
85kg x 5 x 4 sets

Good Morning:
50kg x 6
70kg x 6
90kg x 6 x 3 sets

Cable Row:
60kg x 10
75kg x 10 x 3 sets
 
My work for the past week:

25/1

OHP
Bar x 10
30 x 10
30 x 10
30 x 10

26/1

OHP
Bar x 8
35 x 8
57.5 x 5 [REP PB]
30 x 10

27/1

OHP
Bar x 8
35 x 8
57.5 x 5
30 x 10

30/1

OHP
Bar x 8
35 x 8
57.5 x 5
30 x 10

31/1

OHP
Bar x 8
35 x 8
57.5 x 5
30 x 10
 
Squat:
135X5X2, 245X5, 295X3, 345X3, 385X3

Press/Squat:
45X10, 95X5, 125X3, 145X3, 160X3, 95X10
225X10X4

DB Front/Lateral Raises
 
Banded OHP:
"light" band + 20kg x bunch
"light" band + 30kg x 5
"light" band + 37
 
Press
95x5
115x5
135x3
155x3
170x5
205x1

Push Press
205x3
215x3
225x3
 
Guyz, our team log is trailing the other two team logs by about 30+ posts. Now they seem to have more posts that are not lifting log specific...e.g. some filler and positive banter. Although, the positive banter is good and encouraging. So, lets make sure we are logging in here, and encouraging each other to keep lifting.

And for those of you who are slacking on the lifting, get yo shit in order. This is my first Sherdog lifting competition and I want to win! We still have plenty of time so if you have been slacking forget about it. Whats done is done. Hit the iron and get huge! Lets make this shit happen.

Chop! Out!
 
Here here judo! We have a great team here and I bet all know someone with impressive pressing on youtube. Don't be afraid to post motivational videos or articles!

I don't know how to copy/paste with my new phone yet so I'll post my workouts once I get to my laptop.
 
Well I've been slacking off as i just aquired my own business. So been busy straightening out the paperwork crud. I'll be in the gym tomorrow for sure. Kinda feel the time away from the gym will be for the positive as I was feeling sluggish and constantly sore. Now I feel more better. Depending on how the warm up goes I'll try for a comp pr although it may be small.
 
Because reasons:

[YT]fT8xkDq8M2M[/YT]

BTW, that's what I try to emulate techinque wise, my goal is pressing and power snatching 140kg. Simultaneously, of course.
 
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