Stats: 193 cm 82kg The goals are basically to get stronger and bulk up, but not gain too much fat while remaining injury free and healthy.
So I joined an Oly lifting club to learn it. But, because they have some prerequsites they want you to have before you start with learning the lifts, a month or two will consist mosty of other stuff, not cleans & jerks / snatches. 1. 2. 2016 Pullup hang, 4x30, hands together Squats, BW, 4x10 reps, tenth rep 30 seconds in bottom position Kettlebell front squat, 32kg, 5x15 these were quite hard because I was used to 5x5 rep range. Many DOMS was had. Pullups 32 reps in sets as you want, 4x8 being the goal, but I'm not quite there yet Dips same goal, I'm closer but still no cigar Leg raises(tuck) 4x6
3. 2. 2016 Kettlebell front squats 4x8 48kg Surprisingly, easier than first day. Pullups 32 in sets of ~3, only did 22 Dips 32 in sets of ~5 These two must be done 4x8 before any other upper body work. I think I'll get the dips in a week or two more, but pullups may take a little longer. Tuck leg raises 4x8
7. 2. 2016 Kettlebell front squats 5x8 56kg Pullups 24 total, 6, 4, 4, 3, 3, 3, 1 Dips 32 total, 6, 6, 6, 4, 6, 4 Tuck leg raises 4x8 Side plank bends 10, 8
8. 2. 2016 Deadlift 1x6 60kg, 1x6 80kg, 1x6 100kg, 1x4 110kg Circuit: 8 rounds of - kettlebell thruster 32kg x 8 - kettlebell swing 38kg x 15 (was supposed to be 44kg, but I took the wrong kettlebell, oops) - burpee x 8 Had problems with thruster because my single arm overhead strength is weak. Also some elbow pain, will see on Wednesday.
10. 2. 2016 Front squat 3x10 20kg 1x6 40kg 1x6 60kg 1x5 75kg 3x5 80kg Pullups 5, 5, 5, 4, 3, 3 total: 25 Dips 7, 7, 7, 6, 4 total: 32 Tuck leg raises 4x8
14. 2. 2016 Valentine's Day Workout <3 Pullups 5, 5, 5, 4, 3, 3 Dips 4x8 *completed, moving on to another pressing movement, we'll see what coach has in store Box jumps 5x5 *the box was about hip height Deadlift 1x5 60kg * thinking back I should have done 80kg as well but I forgot 1x5 100kg 1x5 110kg 1x1 120kg *didn't like the heavy reps too much, I need to use legs more Tuck leg raises 4x8
16. 2. 2016 Back squat 1x10 the bar 1x5 40kg 1x5 60kg 1x5 80kg 1x4 90kg 3x5 80kg Pullups 4, 4, 3, 3, 2, 2, 2 *felt very weak, but I also figured I was using my arms a lot more than my lats and that bringing my hands closer and engaging my lats at the bottom before I pull with my arms helps a lot. Interested to see how I will do next time. Press 2x8 the bar 1x8 30kg 1x4 40kg 2x8 30kg *pretty weak here, also I should put my hands even wider Tuck leg raises 4x6-8 This came on as I was doing squats awesome song
18. 2. 2016 Deadlift 1x5 60kg 1x5 80kg 1x5 100kg 1x5 110kg 1x3 120kg (rep PR) 2x5 110kg Pullups 5, 4, 4, 3, 3, 3, 3 Dips +10kg 5, 4, 3, 4 1x8 BW Kettlebell squats 50 reps AFAP 10, 10, 10, 10, 10 Tuck leg lifts 4x8 Also, this is going on the gym playlist.
22. 2. 2016 Front squat 2x8 20kg 1x5 40kg 1x5 60kg 1x5 80kg 1x4 85kg (rep PR) 1x5 80kg Press 1x8 20kg 1x5 30kg 1x4 40kg 3x5 35kg One arm row 4x8 24kg Tuck leg raises + side plank bends(superset) 4x8 + 4x5 Aaaaaand that's it for today. I'm having problems maintaining extension in the lumbar with front squats. I'm also going to start doing shoulder dislocates and wall slides, they do me so good. Take it away, Biggie!
24. 2. 2016 Today I was very weak, most likely because I ate very little yesterday, had school from 7 to 20. Deadlift 1x5 60kg 1x5 80kg 1x5 100kg 1x2 120kg 1x2 110kg 2x5 100kg Pullups 5, 5, 5, 5, 5, 5, 2 *quite happy with this one, finally doing 32 reps in sets of five. I'm probably 1-2 kg lighter today, so that may have helped. Dips 1x5 BW 1x3 10kg (barely squeezed them out, no idea how I did 5 reps last time) 5x 5kg 5x 5kg 3x 5kg 2x 5kg 5x BW Single leg squats 8 reps per side, just for fun because coach was doing them Tuck leg raises 4x8 Wall slides 2x10
28. 2. 2016 Squat 1x10 20kg 1x5 40kg 1x5 60kg 1x5 80kg 1x5 90kg 1x4* 95kg 3x5 82,5kg *last rep spotted Press 2x8 20kg 1x5 30kg 1x5 35kg 1x5 37,5kg 1x3 40kg 3x5 35kg One Arm Row 4x8 24kg Tuck Leg Raises 4x8 Wall Slides 2x10 Been jamming on GSJam all weekend long, was pretty tired, but still managed to get a good workout, so I'm quite happy.
29. 2. 2016 Deadlift 1x5 60kg 1x5 80kg 1x5 100kg tried 120, wouldn't budge, 110, wouldn't budge either 1x5 100kg so I just did 100 again and called it a day Pullups 6, 6, 6, 6, 4, 4 finally progressing nicely Dips 1x5 BW 4x5 5kg missed the first and the last rep Tuck leg raises 3x8 Lacrosse ball, left glute, 5 min - I hate Monday's training after Sunday's.
2. 3. 2016 Front squat 1x10 20kg 1x5 40kg 1x5 60kg 1x5 70kg 1x5 80kg 1x5 85kg (rep PR) 3x5 77,5kg Press 2x8 20kg 1x5 30kg 1x5 35kg 1x5 40kg (rep PR) 3x5 35kg One arm row 4x8 24kg Tuck leg raises 4x8-10 10, 10, 8, 8 Bodyweight rows 10, 9, 8 Felt like an easy day.
9. 3. 2016 Trap bar deadlift 1x5 80kg 1x5 90kg 1x5 100kg 1x5 110kg 1x3 120kg 1x5 110kg Pullups 6, 6, 5, 4, 5, 4 Dips 1x5 BW 4x5 5kg Prone row + rear delt raise superset 2xMAX 24kg kettlebell per hand 1,25 plates for the rear raises Tuck leg raises 1x8 Only did one set, lol
13. 3. 2016 Squat 1x10 20kg 1x5 40kg 1x5 60kg 1x5 80kg* 1x5 90kg* 1x4 95kg* 2x5 87,5kg* *apparently the 10kg plates I used only weigh 8kg, so all the asterixed weights are 4kg less Press 1x8 20kg 1x5 30kg 1x5 35kg 1x5 40kg 1x3 42,5kg (PR) 3x5 37,5kg Single arm row 4x8-9 24kg Tuck leg raises 4x8-10 Wall slides 2x10
14. 3. 2016 Trap bar deadlift 1x5 70kg 1x5 90kg 1x5 100kg 1x5 110kg 1x4 120kg (rep PR) 3x8 100kg Pullups 6, 6, 6, 5, 4, 3 Dips 1x8 BW 4x5 5kg Tuck leg raises 4x9
16. 3. 2016 Front squat 1x8 20kg 1x5 40kg 1x5 60kg 1x5 70kg 5x5 80kg *wasn't feeling like going higher, so I just did some volume Press 1x8 20kg 1x5 30kg 1x5 35kg 1x5 40kg 1x4 42,5kg (rep PR) 3x5 37,5kg Single arm row 4x8 24kg Windmill 1x5 10kg 1x5 12kg 1x5 15kg 1x5 16kg Easy day, but I have serious DOMS in my traps and hams today. SMH. Also, I remember reading front squats should be hard on the core, but I don't really get that. Mostly have trouble figuring out the correct rack position.
20. 3. 2016 Squat 1x10 20kg 1x5 40kg 1x5 60kg 1x5 80kg 1x5 90kg 1x4 94kg (rep PR) 3x5 85kg Pullups 6, 6, 5, 5, 4, 4, 3, 3... Dips 5, 5, 8, 8 Tuck leg raises 4x9 Got a cold and a sore throat. Still got a PR.
21. 3. 2016 Deadlift 1x5 60kg 1x5 80kg 1x5 100kg 1x5 110kg 1x2 120kg *hard, couldn't get another rep off the ground 5x3 100kg *easy Press 2x8 20kg 1x5 30kg 1x5 35kg 1x5 40kg 1x4 42,5kg 3x5 37,5kg Single arm row 4x9 24kg Windmills 1x8 15kg *a bit too much for 8 reps 3x8 10kg Still got a sore throat and I really didn't want to go the gym this morning. However, I watched this video and decided to not be a little bitch and went anyway, and I'm really glad I did. Also I weighed myself after training: 80kg. Need to eat more.
