update

3/4/13
Push+Pull(Vertical)

Shoulder warm up circuit - 3 sets
A - Behind neck press Bar*12
B - Low attachment face pulls 50*12
C - Delt raises 5*12

Shoulder press movement pattern warm up:
Bar*12, 40*8, 50*6, 60*4
Alternate with high attachment face pulls

Shoulder press (smolov jr)
67.5*10*5
Superset with:
Pull ups
BW*10*7

Behind neck press
50*5*6
Superset with:
Wide grip lat pulls
65*5*12

Delt raises
10*1*50


5/4/13
Dynamic effort lower body

Snatch
61*1*3,
66*1*2,
68.5*1*2
73.5*2*1
"Weird weights, much?" Yeah, trained at school gym. checked with another guy, apparently barbells are 16kg. 

Squat (All sets 3 reps)
96, 106, 116, 126, 136, 141
121, 126, 131, 136, 141

Snatch grip high pulls
96x3x5

Captain's chair
BWx3x20

Met some pretty strong dude at the gym. BW 61, pulled 151 for 5 reps. form was LOLWUT, but i dgaf. Apparently neither do the dudes and dudettes mirin' in the gym.


6/4/13
Push+Pull(Horizontal)

Bench
97.5x9x5
97.5x1x8
Superset with:
Supinated barbell rows
50x4x10
60x3x10
70x2x10
80x1x10
Gotta admit, fricking grip was going on the last set. Supersetting push and pull work really taxes the grip man. Especially when you jump from the pushing straight to the pulling.

Incline dumbbell bench
32.5x3x10
Superset with:
Dumbbell rows
40x3x16
Grip was REALLY going during the rows. Usually when i row i take my time with the eccentric, and let the weight hang for a second or two at the bottom to stretch out my back, but i couldn't do that for the last set, just finished it as fast as possible.

Short session, less than 90 minutes. Thats what happens when you go to sleep late the night before. Don't think i can train tomorrow, gotta go for some retarded field trip. Shall do my next session, lower body high rep day, in school on monday. Cleans and shit.