My Training Journal

[ghettostudmuffin]

Who cares if you're doing speed or dynamic work first when the weight is so light and the movement is predominantly an assistance lift?

Power cleans are definitely more technical than a deadlift and if power cleans were going to be used as a serious main movement and trying to lift some big weights on the lift then I would agree on doing it first. But, in EM's case it is an accessory exercise so I don't think it really matters.

I would agree that 1 arm db or kettlebell snatches are a great lift. I enjoy 1 arm snatches myself. I have never seen another guy do them in a typical gym except myself. Power cleans are superior for pure strength and power development though.

You might also try doing power shrugs and hang cleans. Power shrugs build great traps and teach you how to seriously pull and shrug hard at the top while extending the hips. Hang cleans take some of the technical element of a power clean away while still being a great trap builder and hip extension exercise.

 

[ExtraMile]

Thanks for the input. Ill probably just rotate in cleans every so often. I think Ill start doing some sort of dynamic lift each Friday.

Gym is closed for the next 4 days so no workouts. Probably hit up cardio once or twice. Im working from 7am Saturday and Sunday so my schedule is a little different...

 

[ExtraMile]

Today was a morning leg workout.

Squats
bar x 5
110 x 5
132 x 5
165 x 5
198 x 3
220 x 1 belt on
253 x 8

Front Squat
121 x 6
132 x 6
143 x 6
154 x 6

Standing Calf Raise
Rest Pause Set: 242 x 14-8-6

calf stretching

DB RDL - used straps
88's x 25
88's x 15
holy lower back pump...

Abs
Hanging Leg Raise: 3 sets of 10
Decline Situps: 20, 15, 12 (raising the angle of decline one notch each set)

Shoulder is feeling better. Worked my hands closer each set of the squats instead of gripping close right from the beginning.

 

[ExtraMile]

Today - chest, shoulders, tri's

shoulder is feeling better but not 100%

Benchpress
121 x 5
143 x 5
165 x 5
187 x 1
215 x 3

Military Press - babied the weight a little because of my shoulder
44 x few sets
72 x 5
99 x 12

Incline DB
55's x 6
66's x 6
66's x 6
66's x 6

Reverse Grip Bench
bar x 8
110 x 8
121 x 8
132 x 8
149 x 8
165 x 5

Ab Wheel
3 sets of 15 reps

stabilisation on all my presses was a little off, probably due to shoulder, this most effected my Military Press. Im thinking of laying off it for a while until my shoulder feels 100%.

on track to hit my old bench PR of 242 soon.... except Ill be 30lbs lighter this time haha

 

[moya]

yea, i wouldnt completely stop using your shoulders, just take it VERY light... in the past when i have avoided using slightly injured body parts, often then get stiff and get injured worse with the slightest of moves... whereas if i keep them just mobile, i would call it 'active recovery', they seem to heal better, for me at least... just be careful...

 

[ExtraMile]

Today - back+bi's (morning workout)

dynamic warmup - 8 sets of 2 speed box squats.

Deadlift all double o/h
132 x 5
182 x 5
231 x 5
275 x 5

BB Row
4 sets of 8 w/ 121lbs

Wide Grip Chins
8
8
8
4

Cable Curl w/ Fat Grips
100 x 12
100 x 12
100 x 12
100 x 10

3 sets of grip holds on the chin-up bar (60sec, 50sec, 45sec) - used the chin bar with slightly thicker bar

 

[ExtraMile]

Long story but some stuff happened before the gym and I spent close to 10 hours in school today (preparing for upcoming exams) and almost didn't work out. Pre workout meal sucked and I thought it was going to be a shitty workout...

Squats
121 x 5
154 x 5
187 x 3
220 x 1 added belt
259 x 6

ATG Front Squats
176 x 3
198 x 1
209 x 1 added belt
226 x miss - lost my balance in the hole

Roman Chair Situps
bw x 8
11lb plate on forehead x 4 sets of 12

Better than I expected...

next week I'll either go for 259x8 or stick with 6's and go for 265x6.

I'll hit calves with chest next session

 

[jake2834]

Yeah.. School sometimes also takes a lot of time for me.. Exams and all that stuff. You should really pay attention on ATG Front Squats.. Good luck

 

[ExtraMile]

not great today

chest/shoulders/tri's

bench
116 x 5
143 x 5
171 x 4
198 x 1 easy
231 x 1 and a miss
231 x 1

technical issue - bar tipped back too much on the rep i missed. i wanted 231x3...

military
bar x reps
66 x 5
110 x 7

incline db
55's x 6
61's x 6
66's x 6
72's x 6
only press i made progress on today...

reverse grip bench
3 sets of 8 with 1 plate per side (easy)

seated calf raise
135 x 15-10-8 (rest pause set)

maybe time to swap my overhead lift for a few weeks...

 

[ExtraMile]

today - back, bi's

Dynamic Warmup - 8 sets of 2 speed box squat

Deadlifts - all double over
132 x 5
187 x 5
231 x 5
286 x 5

BB Row
110 x 6
143 x 4
143 x 4
143 x 4
149 x 4

Wide Grip Chins
3 sets of 8

DB Curls
38.5's x 8/8 (regular)
44's x 7/7 (regular)
55's x 7/7 x 2 sets (cross-body hammer)

today and the next 6 days my carbs are pretty low for reasons that I cant be bothered or have time to write out

today my diet looked like this:

meal 1: 14 fl oz egg whites w/ mushrooms + peppers, 150g banana
meal 2: 11oz chicken cooked in 1tbsp oil, spinnach, red onion, peppers, cucumber, 1oz nuts
meal 3: 11oz chicken cooked in 1.5tbsp oil, 2oz peas, 3oz strawberries, 1tbsp evoo
meal 4 (pre w/o snack): 200g cottage cheese, 0.5tbsp rapeseed oil, 7g fish oil, multivitamin
meal 5 (post w/o): 2 scoops whey, 7 fl oz egg whites, 4oz pineapple, 4oz apple
meal 6: 1.1 lbs ground lean beef, carrots, mushrooms, peppers, onions

65-75g protein from meat or eggs per meal
30g carbs in breakfast and post w/o, zero fat
30g fat in all other meals, carbs only from veggies