My oly lifting/events day

[Zander1983]

Today after legs, I'm going to get stuck into some oly lifting for the first time in a while. I'll be using complexes mainly. I had a day off yesterday and I'm really well fed as a result, so I'm hoping for a good workout. No doubt I'm going to be sore

SLDs
work up to 5 rep max

Squats
5x5 +10kg on my last workout

Hang Pull (snatch grip)/Hang Pull (clean grip)/Barbell Row/Jump Shrug
2 x 5

Hang Clean/Front Squat/Push Press/Squat/Push Press
2 x 5

Stair sprints with weight in backpack
1 x 'failure'

I'll report back how it goes. Should be fun

 

[Zander1983]

Ok, time to hit my gym. I'm a little tired (late night finishing assignments) but hopefully that'll change when I start tearing this up. I'm going to have a big one.

 

[Lee]

good luck, post up some numbers and how it went when yer done

 

[Zander1983]

SLDs
132 x 5
154 x 5
176 x 5
198 x 5
220 x 5
242 x 5 PR (previously 242 was my 3-rep max)

Squats
176 x 5 x 5

Hang Pull (snatch grip)/Hang Pull (clean grip)/Barbell Row/Jump Shrug
88 x 5 x 2 sets (too light, but tough nonetheless... form was my main concern first time out)

Hang Clean/Front Squat/Push Press/Squat/Push Press
88 x 5 x 2 sets (incredibly punishing complex!!! I did front squats instead of back squats... my core was slaughtered )

Stair Runs
44lbs in a back-pack x 10 runs, walking down, no rest (not skipping steps, but going quickly... the backpack was very uncomfortable and limited my speed by bouncing around all over the place, but a nice finisher nonetheless)

I'm going to make some adjustments next time around. I'll see if my wheelbarrow is capable of carrying plates and try to dream up some other events in my backyard... I might take my car to a parking lot and go for a bit of a push with my girl riding the brakes

I was only half-satisfied with the workout. The standard legs section (SLDs and squats) was as normal, but I can make plenty of changes on the "events" stuff...

 

[Zander1983]

Took a couple of photos of my gym...

 

[Lee]

nice numbers man. congrats on the pr as well

 

[b fold the truth]

Heck of a job...

B True

 

[PolishHammer1977]

Nice job man!

 

[coolcolj]

Nice

I have those dumbells at home - Rebel sports?
Where do you bench?

plush looking gym

 

[Zander1983]

Nice

I have those dumbells at home - Rebel sports?
Where do you bench?

plush looking gym

Haven't touched DBs for ages actually... Yep, they're from Rebel.

I arrange the pins and safety bars so I can bench inside the rack.