My Training Journal

[ExtraMile]

Today Was Great...

15mins cycling

Olympic Squats - Light Day
88lbs x 4 pause in the hole
110lbs x 4 pause in the hole
135lbs x 4 pause in the hole
155lbs x 4 pause in the hole
155lbs x 2 FRONT SQUAT
135lbs x 8 FRONT SQUAT

Standing Shoulder Press
45lbs x 8
66lbs x 6
94lbs x 5 <-- new pr!
94lbs x 4 and a half (fail)
72lbs x 12
72lbs x 9

Deadlifts
135lbs x 7
176lbs x 5
259lbs x 6 <-- new pr!
259lbs x 4
242lbs x 6

Deficit Deads - bar at ankles, was as low as I could go
135lbs x 8 easy
176lbs x 10 easy *superset* Breathing Pullovers 45lbs x 25
198lbs x 8 easy again! <--new Pr! *superset* Breathing Pullovers 50lbs x 20

Wide Grip Rack Chins
Bodyweight x 7, 6, 6, 5, 4 <-- New Pr on the 7!

Dips
Bodyweight x 5, 5, 3
50lbs Assistance x 12, 10

Incline DB Zottman Curls
27.5lb Db's x 9 <-- New Pr!
27.5lb Db's x 6
22lb Db's x 25 <-- New Pr!

30 mins cycling

That last set of curls pumped my bi's and forearms to shit! Never been that pumped before couldnt even open the door to the toilets! My forearms get pumped so easily, they got pumped when doing the rack chins even when I used straps!

Deficit deads are getting interesting, never pulled from that low before and was suprisingly easy, Before when I did deficits from 15kg plates it was much higher than that and 198 was alot harder. Great workout, lots of PR's!

My tri's, lats, delts, chest, lower back and bi's are sore as fuck now, the day after this!

 

[ExtraMile]

Today was pretty good too...

Olympic Squats
94lbs x 5
116lbs x 5
140lbs x 5
176lbs x 5
198lbs x 5 <-- new pr!
198lbs x 5
176lbs x 1 pause in the hole <-- new pr!
155lbs x 6 pause in the hole

High Pulls
110lbs x 5
135lbs x 7 <-- new pr!
121lbs x 8
121lbs x 8

Shrugs
55lb Db's x 20
55lb Db's x 20

Flat Bench
94lbs x 5
116lbs x 5
143lbs x 5
160lbs x 3 <-- new flat back pr!
160lbs x 3
160lbs x 3 easy!!!
135lbs x 8

VIDEOS:
Squats 198 x 5 YouTube - Oly Squats 198 x 5 @ 15yo
Paused Squats 155 x 6 YouTube - Paused Oly Squats 154 x 6 @ 15yo
High Pulls YouTube - High Pulls Compilation
Flat Bench 160 x 3 YouTube - Flat Bench 160 x 3 @ 15yo

 

[JDid23]

dam man.. imagine yourself in a few years. do you want to go pro in PLing or BBing? Honestly, at 15 man you're dirty!

 

[fortunatesun]

I was watching your high pull vid - something's not right.
You're rowing the bar up and then muscling it to high pull.
Compare to this one:

Clean High Pull Information

His back is coming up a split second after takeoff. I'm thinking that you're using your upper body to pull the bar up instead. You want to start the pull with your legs as described and use the momentum of your leg drive to power the bar up. Then it's just controlling the bar on it's path up into a high pull. Once you get the hang of it you will be able to handle much more weight.

 

[ExtraMile]

dam man.. imagine yourself in a few years. do you want to go pro in PLing or BBing? Honestly, at 15 man you're dirty!

Thanks man, well I enjoy PLing right now so maybe I will compete in that, but PLing at a young age builds a good base so whatever I choose to go into - bodybuilding, more PLing, olympic lifting, strongman would benefit...

Fortunatesun - ah so all the high pull is is basically the first part of a clean and press, but where the shoulders and arms normally come in to pull the bar up and catch it, you stop before that happens? so its kinda like a power shrug from a dead weight?

 

[fortunatesun]

Yes. The way you've stated it makes the thought process easy to understand.

You can easily DL that weight - getting the bar up isn't going to be a problem. Use leg drive to make the bar fly up as fast as possible and use that momentum to help your arms pull.

 

[ExtraMile]

Yes. The way you've stated it makes the thought process easy to understand.

You can easily DL that weight - getting the bar up isn't going to be a problem. Use leg drive to make the bar fly up as fast as possible and use that momentum to help your arms pull.

ok thanks, one question - should i stay flat on me feet or come up onto my toes?

 

[fortunatesun]

Come onto toes. Get the extra drive.

 

[ExtraMile]

Come onto toes. Get the extra drive.

ok, Ill do them on monday and post a new vid, I always though you pulled the bar as high as you can, a few weeks ago I smashed myself in the face with the bar by accident, lol.

 

[artificialaspirations]

looking much more solid. Bigger and stronger too. what's height weight now?