Friday 20th - W7D5

* Back went again *

2. Hang clean or hang power clean + front squat - 6x2 - 70/72.5/75/75/77.5/80kg

3. deficit deadlift (standing on a 45 lb plate or block of wood like a 3 foot long 2x12) - 6x4
130/140/150/160/165 * this is where I stopped. Something went in m lower back on the last rep. Same deal, like I switched off and then lost my lumbar arch / tight midline. Absolutely fucking pissed with myself. I tried to ease up for a minute in the hope it was a false alarm but it started to get worse, so called it a day.

Absolutely furious with myself. I could feel this injury coming on. I never learn, no matter how much I fuck myself up.

Take away points (although I don't know if I will take anything away...)

• My back doesn't like Deadlifts and at this stage I am probably afraid of them. 
• I need to stretch and do mobility work. Will I ever fucking take this on board!
• SLEEP MORE. The past 2 weeks have been shit with sleep and a little stress heavy. If I get into this situation again, maybe I should take an ego check and reign the training in slightly?

I am going ot play it by ear and see how the next couple of days go. Thankfully I was nearly at the end of this cycle, but fucking pissed as I wanted to test everything after next weeks de-load.

Wednesday 18th - W7D3

Met up with Colin and did some hill sprints and a light jog

Hill Sprints x 10 - untimed rest, between 1 - 1.30mins

Tuesday 17th - W7D2

1. bb split jerks - 6x2

80/82.5/82.5/85/87.5/87.5/87.5 - didnt feel great, think it was the fact I didnt want to drop anything on Rob's floor!

2. incline bb press - 8x3

70/72.5/75/75/77.5/80/82.5/82.5kg - getting stronger on these, probably a pr on an incline press for the fact Ive never really done them

3. weighted mixed grip pullups - 6x6 - 15/20/25/25x5/20/20

25kg x 6

4a. DB bench press - 3x8 32.5/37.5 x 6/32.5

4b. Chinese row - 3x10/10 32.5/37.5 x 8/32.5

5a. scarecrows plus face pulls using rings - A set of 10-8-8

5b. standing curls - 10-8-8 15kg db's

5c. tricep extensions - 10-8-8 32.5kg

Monday 16th - W7D1

W7D1

1. BB hang power snatch - 8x1
50/55 - bad landing/55 just bad/ 50/50/52.5/52.5/55kg - just poor all round, was stronger on these in the complex last week, not sure why. Really need to break this movement down and work at it.

2. overhead squat - 4x3 - 60/65/70/75x2 - last set was a joint PR, I found as I was going heavier, the collar to collar width grip was working against me. Need to go lighter and focus on bringing my grip a little closer as I feel this is the major limiting factor.

3. front squat - 8x2 - 100/105/110/115/120/125/125/130kg - the 125's are a rep pr and the 130 is a pr, felt strong on these. Made myself more solid on my set up - really getting the bar on my neck and elbows high, staying tight taking the bar out of the rack, felt good on these today

4a. DB reverse lunge - 3x6/6 25s
4b. DB single leg rdl - 3x6/6 25s

5a. evil wheel (rollouts) use ab wheel or suspension trainer - 3x10 perform from knees or feet if possible
5b. natural ghr - 3x5  didnt have anyone to hold my ankles :(


6. single leg squats - 3x8/8 - standing on 20+10 plate to box


So and so session, very happy with the front squats but the power snatches and ohs need a lot of work, I just dont touch base with these movements enough!

Saturday 14th - W6D5

* Didnt train yesterday (Friday) - got caught up doing a load of errands and was up against the clock all day. ended up in the car for a few hours, this plus the deadlifting has my back a bit cranky at the mo!

1. plyo push ups - 8x3

2a. close grip bench press - 3x5 80kg

2b. bent over row  - 3x8 65kg

3a. inverted row with rings - 3x21/10/10

3b. dips (on rings) - 3x12/10/10

4a. scapular push ups - 3x15 - last set without band

4b. scap pullups - 3x15

 

* I left out the power and broad jumps today as there is something funky goign on in my right knee and I didn't feel confident doing them.

2. hang power clean + front squat  - 4x3 - 70/75/75/77.5kg - left elbow a little sore after messing up the cleans last week. On hte last set I had the bar on the floor after each rep, this helped with losing the hook grip

 3. deficit deadlift (standing on a 45 lb plate) - 4x5 130-140-150-160 started to bottle it a bit on the very last rep but got my head back in the game and got it done, happy with that - also ended up standing on a 10 and 5kg bumper, so 7.5cms - 1.5 higher than last time

4. DB step up - 3x6/6

- 25kg's as it was the heaviest I had

5. heavy 1 arm farmers carry - 4x40 meters per side

-go heavy and try to maintain a rigid torso - improvised. At first I used a 25kg hex plate and 2 small 2.5s as they were the only things I could put together while still getting my hands around. After the second round my hands were getting shredded so dropped to 27.5 and then just the 25kg plate for the last set

First checkpoint

I just thought I'd put this up to help me stay focused and work a little harder on the diet for the last couple of weeks (which is a big weakness - along with sleep!!!)

Obviously the second shot is just after training but I think that's pretty standard for before and after pics? No expense was spared on this photoshoot.

Clearly I have a bit of work to do on my sides but I like chocolate and cheesburgers too much :(

2 months and no regard for diet, just training hard