Road to Hardcore Athleticism

L

LuaLua13

White Belt
@White
Joined
Sep 29, 2013
Messages
58
Reaction score
0
Hello, after some thoughts I finally got the decision to start a training log.

I'm 21,from Chios,Greece and I study in Athens at the Faculty of Physical Education and Sports Science. I'm 1.68m and 67kg. I'm ( I tell the world) a track and field athlete but now I care more about personal achievements not Challenging with others. I just participate for the love of sports and because when you train you must something to aim for.

Now I work to improve my strength numbers, my sprint times for 60m and less meters, my jumping height and generally build Athleticism

Recently I was at a seminar at a S&C centre(I'm an intern there) for Olympic Lifting so I decided to put them on my training more often.

[YT]oRc2T3INuIE[/YT]
http://www.youtube.com/watch?v=oRc2T3INuIE
(first uploaded video 5 years ago)

PeterPanJr13.This is my channel and I upload there my training videos. I will refresh it every time I have something to show! Every Advice to improve myself would be great!
 
Last edited:
Squat
80x5
100x5
120x3
135x2
145x1
155x1
160x1 +5kg PR

Snatch High Pull, 2 hang power snatches
60kg 2 sets
65kg 2 sets

Snatch High Pull
70x3x3
 
Squat
80x5
100x5
120x3
130x1
140x1
142,5x2
145x2
147,5x2
150x3 triple PR

Hang Power Snatch
60x3
62,5x3
65x3
67,5x3

A1 Hang Snatch High Pull 75x5x4
A2 Pull Ups 6x4

Broad Jumps
4x3

Strides 40m

B1 Bicep Curl 17,5x10
B2 tricep extension 15x10
 
Squat
80x5
100x5
120x3
135x1
140x3x3
140x5

Hang Power Snatch
50x5x4

Hang Power Clean
70x5x4

Pull Ups
6x4

Biceps Curl
Tricep Extension
 
welcome to the logs and good luck with your goals!

pame dinata
 
Cleans
60x3
70x3
80x3
90x3
100x3

Clean Pulls
110x3
120x3x2
130x3

BTN Push Press Snatch Grip
60x5
70x5
80x5
903
 
Power Cleans
65x3
75x3
85x3
92,5x3x3

Clean Pulls
110x3
120x3
130x3
135x3
140x3

Bench press
60x6
70x6
80x5
90x1
95x4

Single leg Hip thrusters with barbell
8x4 each leg

Shoulder accessory work

Stridew 60m x4
 
Front Squat
75x5
95x5
105x3
115x1
122,5x3x4

Hang Power Snatch
50x5x4

Hang Power Clean
70x5x4

Pull Ups
BWx5
BW+10kg x5
BW+15kg x4
BW+20kg x4
 
Here's my strength numbers as they are today

High Bar Squat: 115kg
Low Bar Squat: 130kg
Front Squat: 90kg x3
Bench Press: 90kg x2
OverHead Press: 65kg
Deadlift: 140kg x2
Power Snatch: 70kg x2
Clean: 85kg and Power Jerk: 70kg (I think)
 
Last edited:
Front Squat
75x5
95x5
105x3
115x2
125x1
130x1
135x1 +3kg PR

2 Hang snatch high Pulls, 2 hang power snatch
60kg 4 sets

Pull Ups
 
Hang Snatch
50x3
60x3
65x2
70x2
75x2
80x1
82,5x1 0,5kg PR
85x1 2,5kg PR!!

tried twice 87,5!

Front Squat
75x5
95x5
105x3
115x1
120x1
125x2
127,5x2
130x2
132,5x3 triple PR!

BTN Snatch Grip Push Press
65x5
75x5
82,5x5x3

Drop Jumps
5x3

Strides 40m x4

A1 Face Pulls 25x10x3
A2 tricep extension 15x10x3

Single Arm Hammer Curl
12x8x3 each arm
 
Hang Power Snatch
50x5x4

Hang Power Clean
70x5x4

Trap Bar Deadlift
100x3
130x3
160x3
180x1

(first time doing heavy trap bar deadlifts. very easy. It felt uncomfortable because bar was shaking but it saw easy. If i didnt feel any pain in my rigth hamstring i would go up to 200.)

Chin Ups
8x3

Tricep Extension
Bicep Curl
Face Pulls
 
I am at Loughborough for my master's degree and I got a membership for uni's gym!
It's the perfect environment for training! Lots of guys doing the same things!


Snatch warm up
40kg
50kg

Snatch
60x3x3

Power Cleans
60x3
70x3

Cleans
80x3
90x2
100x1

Squats
100x5
110x3
120x5x3

BTN Snatch Grip Push Press
60x5x3

Pulls Ups
6x3

Tricep Extensions
12,5x8
15x8x2

I'm gonna write a program to begin from monday
 
Hang Cleans
65x3
75x3
85x3
92,5x2
97x5x2

Deadlifts
120x3
140x3
160x2
170x1
180x1
182,5x1 PR over 400 pounds! huge milestone!

A1 Incline DB Press 24x8x3
A2 Pull Ups 8x3

B1 Swiss ball leg curl 8x3
B2 Broad Jumps 4x3

Strides 50mx4
 
Squat
80x5
100x5
120x3
140x3
150x2
160x1
165x1
170x1x2 PR

Hang Power Snatch
60x4x4

Hang Power Clean
80x4x4

I'm in my hometown for Christmas. I will try to keep strength levels up and combine it with full track training to be ready for my next meeting in January!
 
Yesterday I did Plyometrics at home for Lower & Upper body

Seated box jumps 4x5 (at my room's desk with a chair)

Plyo Push Ups 4x5or6 (with the university's books)

Dumbell Squat Jumps 4x5 with 7,2kg dumbells

[YT]e0HPfME1qik[/YT]
http://www.youtube.com/watch?v=e0HPfME1qik
And EMOM burpee pull or chin up for 10 minutes
 
Last edited:
Snatch Warm up (high pulls, power snatches)
40kg
50kg

Hang Power Snatch
60x3x4

Snatch Grip Pulls
80x3
90x3
100x3
110x3
120x3

Box Jumps
up to 130 (running)

Shoulder accessory work

Barbell Bicep Curl
8x3
 
Started some form of tapering for an indoor track meet on 5th of December! I will keep intensity high and lower the volume

Power Cleans
65x3
75x3
85x3
92,5x3x4

Front Squat
100x3
110x2
115x2
120x2x4 (+2 jump squat after every set)

A1 Push Press 60x4x3
A2 Shoulder accessory complex

Drop Jumps
5x3

Swiss ball leg curl 8x3

Leg raises on parallel bars
12x3

Sprints (with 10 meters flying start) 50m x4
 
Lots of PR's recently Lua, gj. I like your log, our strength levels are pretty close & the athletics are cool.
 
Squats 105x3x4
105x4

Hang Power Snatch 40x3
50x3
60x3

Power Snatch for 40 to 65kg (all triples)

Tried to put some depth to power snatch to make them look like regular snatches
Best attempt on these snatched 65kg.

RDL 80x6
90x6
100x6

[YT]YRpbdh0Ycyk[/YT]
http://www.youtube.com/watch?v=YRpbdh0Ycyk
 
Last edited:
I've heard good things about Loughborough Uni's gym, sure you're going to love it. Congrats on the front squat PR, I've only just added them to my training, but 135kg would be a bit of a push for me at the moment.
 
Squat
80x5
100x5
120x3
135x1
142,5x1
147,5x1
152,5x1
157,5x1
162,5x1 +2,5kg PR (no spotting)

Hang Power Snatch
60x2
62,5x2
65x2
67,5x2
70x2

A1 Hang Snatch High Pull 70x3x3
A2 Explosive Pull Ups 5x3

Drop Jumps
3x4

DB Hammer Curl
14x6x3 each arm

Tricep extension
20x8
25x8x2

Sprints (with 10 meters flying start) 50m x3
 
Good luck, I'm also a track and field athlete, so I'll be checking your log for sure!
 
MilkManUK said:
I've heard good things about Loughborough Uni's gym, sure you're going to love it. Congrats on the front squat PR, I've only just added them to my training, but 135kg would be a bit of a push for me at the moment.
Click to expand...


I already love it!

Front Squat is a great exersice not only for legs!
 
Power Cleans
65x3
75x3
85x2
92,5x2
95x2
97,5x2
100x3

A1 Clean Pulls (tried to pull as high as possible every time) 120x2,125x2,130x2x2
A2 Broad Jumps 2x4

Bench Press
60x5
70x5
80x5
90x2
95x2
100x3 (+1 rep with spotting)

B1 Hip Thrusters 120x4x3
B2 Shoulder accessory work

Hurldes Jumps
5x3

Abs and lower back work

Strides 60m x3
 
New training cycle

Cleans
60x3
70x3
80x3
90x3
92,5x3x2

Front Squat
100x6x3

Push Press
60x6x3

A1 Ab rollouts x8
A2 Lateral raises 5kg x8
A3 Front Raises 5kg x8
A4 Drop Jumps x5

for 3 sets

Strides
40m x6
 
Hang Power Snatch
60x2
62,5x2
65x2
67,5x2
70x2
great feeling
great technique

Front Squat
75x5
95x5
105x3
115x1
122,5x1 (+ 1 squat jump)
127,5x1 (+ 1 squat jump)
132,5x1 (+ 1 squat jump)
137,5x1 (+ 1 squat jump)
142,5x1 +2,5 kg PR (+ 1 squat jump)

ΒΤΝ Push press
65x3
75x3
85x3
95x1
102,x1 +2,5 Kg PR (+1 overhead squat PR)

Box Jumps
up to 53 inches

Tricep Extensions
20x10
25x10x2

DB Bicep Curl
14x6x3 each arm

Sprints 60m x3
 
Bench Press
80x3x3
85x1x2

OverHead Press
40x6
50x5
55x2x3

Incline Dumbell Press
27,5 x6x3

Weighted Dips +10kg
6x3

EMOM 5 pull ups or chin ups for 10 minutes

Planks
4x30''
Side Planks
2x30'' each side

Kneel Abs Rollout
2x8

September 24 was the last time( I think) I did OverHead Press.



[YT]iFb0oCAeSlw[/YT]
http://www.youtube.com/watch?v=iFb0oCAeSlw
 
Last edited:
Squat
80x5
100x5
115x3
120x5
125x5
130x5
135x4

Snatch
60x2
60x3
62,5x3
65x3

Hang Snatch
67,5 x3

Snatch High Pulls
80x5x3

Pull Ups
6x4

Seated Box Jumps, Drop Box Jumps

Strides
40m x6
and some starts
 
Power Cleans
65x3
75x3
85x3
92,5x2
95x2
97,5x2
100x1x2

very good technique! I think I have improved a lot my power cleans!

Deadlifts
120x3
140x3
160x2
170x2

A1 Incline DB Press 30kg 6x4 each arm
A2 Pull Ups 6x4

Drop Jumps
4x3

Abs and lower back work

Explosive sprint starts x5
 
Squats
107,5x3x4

Cleans and Hang Cleans
40x3x2(hang)
50x3(hang)
50x3
60x3(hang)
60x3
70x3
75x2
80x2

RDL
90x4
100x4
110x2


[YT]UPiRdZvwAGY[/YT]
http://www.youtube.com/watch?v=UPiRdZvwAGY

When I deadlift my hands are full of callus. Any idea how to stop them?
 
Last edited:
Hang Power Cleans
60x3
70x3
80x3
90x3

Hang Cleans
100x3x2

Clean Pulls
110x3
120x3
130x3
140x3 + 6 shrugs

Bench Press
60x10x3

KB Step Up
28+28kg 5+5 reps x2 sets

Tricep Extension
12,5x8
15x8x2

Barbell Ab Rollouts
8x3

Bounds
10x3

Strides 40m x3

A skips
20x3
 
Power Cleans
65x3
75x3
85x2
92,5x2
95x2
97,5x1x2

Front Squat
100x3
110x2
115x1
120x1
122,5x1
125x1
127,x1 (+ 1 squat jump after every set)

A1 Push Press 60x3x3
A2 shoulder accessory complex

B1 Swiss Ball leg curl 8x3
B2 Drop Jumps 4x3

Sprinting Drills

Abs work

Strides 50m x3
 
New Month first disaster training.

6th consecutive day of heavy lifting went BAD

Squat
80x5
100x5
120x3
130x1
140x2
140x1x2

Snatch
60x2
65x2x3

BTN Snatch Grip Push Press
60x3
70x3
80x3
90x1

Rope Climps x4

Shoulder Accessory work

A Skips x3 x30m
Pogo Jumps 20x3
Strides 40m x4
 
Squat
80x5
100x5
120x3
130x1
135x1
140x1
142,5x1
145x1 (+1 jump squat after every set)

Hang Power Snatch
60x2
62,5x2
65x2
67,5x2
70x2

A1 Hang Snatch High Pull 70x3x4
A2 explosive pull ups 5x4

Drop Jumps

Sprinting Drills

Starts 20m x6

Tricep Extension

Bicep Curl
 
Clean Complex (Pull, 2 hang cleans, front squat)
60kg
70kg
80kg
90kg
100kg
105kg x2

Deadlifts
120x2
130x3
140x3
150x2
160x2 PR

Pull Ups
8x3

Incline DB Press
22+22 x8x3

A Skips x3
Strides 40m x4

Abs finisher
 
Power Cleans
65x2
75x2
85x2
92,5x2
95x2
97,5x2
100x2

A1 Clean Pulls 120x2,130x2,140x2,145x2
A2 Broad Jumps 2x4

Hip Thrusters
120x4x3

Bench press
60x6
70x6
80x5
90x3
95x1
100x4

Shoulder accessorry work

Abs work

Strides 50m x4
 
Cleans
60x3
70x3
80x3
90x2
95x2
100x1x3

Front Squat
100x5
105x5
110x5
115x4

Power Jerk
60x5
70x5
80x3x2
80x2

A1 Shoulder compler with 7kg DB 6 reps each exercise
A2 Swiss Ball Abs complex 15 reps each
A3 Box Jumps 5
for 3 rounds

Strides 40m x4
 
Kinglee said:
Yasas, quote this post to see how videos are posted...n00b :icon_chee

[YT]UPiRdZvwAGY[/YT]
http://www.youtube.com/watch?v=UPiRdZvwAGY

Do you train with Miaou? IIRC he is also studies in Athens
Click to expand...

Thank you very much!
I'm an intern at the S&C place he works!
I met him 3 years ago at the university during classes and after that we talked very often. I participated at his degree's research but we hadn't train together YET!
I ask for his advice very ofter though
 
Squat
80x5
100x5
115x3
125x1
135x1
137,5x3
140x3
140x1 (belt untights, lost concetration and failed)

Pull, hang snatch x2
60kg x2
65kg x2
67,5kg
70kg

Snatch Pulls
80x5
82,5 x5x2
85x5

Pull Ups
6x4

Strides 40m x4

BB Bicep Curl
10x3
 
Power Cleans
60x3
70x3
80x3
90x1 +2 cleans

Cleans
100x2x3

Clean Pulls
115x3
125x3
135x3x2

Bench Press
60x10
65x10
70x10

Tricep Extension
12,5 x10x3

Abs Complex

Drop Jumps
5x4

Strides 40m x 4
 
Hang Power Snatch
60x2
62,5x2
65x2
67,5x2
70x2

Front Squat
75x5
95x5
105x3
115x1
120x1
122,5x1
125x1
127,5x1 (+1 squat jump after every set)

BTN Jerk
65x3
75x3
85x2
95x1
102,x1
110x1x2 Huge PR

tried to do overhead squat at 110 twice but failed

Bounds

Sprinting Drills

Tricep Extension

Bicep Curl
16x6x3 each arm

Strides 50m x3
 
Push Ups with extra weight from dumbell discs +30kg
BWx8x2
BW+10kg x6x2
BW+30 x3,x5,x7 (failure)

Shoulder Dumbell Press
16kg 8x3

Push Ups with reverse grip
BW 8x3

Weighted Dips
16kg 8x3

Crunches with physio ball
7x15

EMOM 5 pull ups or chin ups for 10 minutes

I worked out at home. I was expected my brother( he was out for some hours from the army) and I had to do a lot of things at home. ( he helped me with the kilos at my back at push ups)

[YT]AyKheyUylyI[/YT]
 
Last edited:
Hang Snatch
40x3
50x3
60x3
62,5x3
65x3
67,5x3
70x1x2
70x3 PR

Front Squat
60x5
80x5
100x3
110x1
115x3
117,5x3
120x3
122,5x3 PR

BTN Snatch Grip Push Press
60x5
65x5
70x5
75x5

A1 Hip Thrusters 60kg x12x3
A2 shoulder complex 7kg x6x3

Broad Jumps
5x3

Pogo Jumps 4x10 + 4 30m strides
 
LuaLua13 said:
60meters. The competition is in 8 days! Just competing for fun. I dont expect a big performance
Click to expand...

no, that's great! Best of luck. Post a vid, if you can.

Your log always makes me want to get back on the track again.
 
Front Squat
100x2 PR

Squats
105x4x2
107,5x3
110x3

Snatch
40x3
45x3
50x3
55x3
60x3
65x2x2
70x1 PR

Cleans
40-70kg

Cleans were good till 70kg. After that I had my mind on the clock cause I had things to do before going to work so any chance to put more kilos ok was awful and unacceplable.
Snatches looked good! Some problems with balance but I'll find it!

[YT]j0jLt_AqeBA[/YT]


PS Yesterday night I was at OAKA Basketball Hall to watch PanathinaikosBC Euroleague game. I trained(!!!) there.Let me explain how: I sprinted to reach the bus, I walked around the Hall to find my gate and after every dunk or tree point or any point of Panathinaikos I jumped to sky with enthousiasm!
 
Last edited:
Cleans
60x3
70x3
80x3
90x3
95x2
100x2
105x2
110x1

Deadlifts (clean grip)
120x3
135x3
145x2
155x1
165x1 (+10 shrugs) +5kg PR

Pull Ups
8x3

A1 Swiss Ball Ab Complex
A2 Push Ups 15x3

Box Jumps
5x3

Strides 40m x4
 
Seated Box Jumps (kitchen's bench)
5x5

[YT]CFtNMOZKumA[/YT]

Plyo Push Ups
5x5

Dumbell Jump Squats
5x5 with 7+ kg dumbells

EMOM 5 burpee pull up or chin up for 10 minutes
(last set with 10 reps!)

I destroyed the light in the kitchen for a while but THANK GOD I fixed it!
 
Power Clean
60x3
70x3
80x3

Hang Clean
90x1
90x2
95x2
100x2
105x1

Front Squat
105x3
110x3
115x3
120x3
125x3 PR triple

Push Press
50x6x4

A1 Drop Jumps x6
A2 Shoulder complex 5kg x8
A3 Swiss Ball Abs Complex

Lower back Work
External Shoulder Rotation Work

Strides 40m x4
 
Power Cleans
60x3
75x3
90x2
92,5x2
95x2
97,5x2

Deadlifts
120x2
130x2
145x2
155x2x3 (+2 broad jumps after every set)

Swiss ball leg Curls
8x3

Pogo Jumps
12x3

A1 Incline DB Press 30+30 x6x4
A2 Pull Ups 6x4

Sprinting Drills

Strides 50m x2
 
Squats
110x3
110x2x3

Snatches
40-70kg
70x1x3

[YT]OsHbHlapa58[/YT]

One legged Swiss Ball Curl
3x6 each leg

These squats probably were the best I've ever done! Next week's test will show!
Snatches some were good some bad. I missed lot of reps but in the end I tied 3 times my PR. Some problems with balance at heavy weigths but practise will improve it!
 
Last edited:
Congrats on the front squat triple PR, nice work.
 
Power Cleans
65x3
75x3
85x3
92,5x2x4

Front Squat with 3 sec pause
100x3
110x5
115x2x4 (+1 squat jump after every set)

Push press
60x3x3

Drop Jump
3x4

Sprinting Drills

Strides
 
Bench Press
80x5
85x2
90x1
85x2
80x2

[YT]E1L-geLLpbE[/YT]

Overhead Press
40x5
45x5
50x5
55x3
60x3 ( Push Press )

Incline Dumbell Press
27,5x6x3

Weigthed dips
BW+10kg 6x3

EMOM 3 pull ups or chin ups for 10 minutes
during the rest I did planks and side planks for 30 seconds and ab rollouts for 30 seconds
 
Puased Squat
80x5
100x5
120x3
130x2x3 (+1 squat jump after every set)

Some half squats after up to 200x2!

Hang Snatch High Pull +2 power snatches
60kg
62,5kg
65kg
67,5kg
70kg

Pull Ups
5x3

Drop Jumps
3x3

Sprinting Drills

Strides
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,263,589
Messages
57,233,378
Members
175,599
Latest member
Petey_My_Heart

Share this page

Back
Top