28/6 Push+Pull, 29/6 Lower Body Massacre

28/6
Warm up + Pre-exhaust:
Lateral Raise
(6, 8, 10)*16
Superset with:
Face Pulls
30*3*16

Behind Neck Press
26*12, 36*10, 46*8, 56*6, 66*2
51*3*10
Superset with:
Pull ups
BW*8*8
The pre-exhaust worked. this shit hit my delts like a freight train TO THE FACE. 

Incline Bench
36*12, 46*12, 56*10, 66*8, 76*6
Superset with:
Lat Pulls (Plate weighted unilateral lat pull machine)
40(per side)*5*12

Incline Bench
86*5*5
Superset with:
Strict Barbell Rows
66*5*12

Narrow grip bench
86*2*8
Wide grip bench
71*2*12
Superset with:
Rows (plate weighted unilateral rowing machine)
30*4*12

Chest Press (machine)
(15(per side), 20, 25, 30)*10
35*8
40*8
Superset with:
Machine rows
60*6*10

Tried something different today. Instead of strictly vertical/horizontal pushing+pulling, i started with vertical and moved down to horizontal, then topped it off with accessory work for chest. Might do it the other way for my next upper body sesh, i.e. start from horizontal and move up to vertical pushing+Pulling.



29/6
Muscle Snatch
56*7*3
First time trying these. Holy shit they made me perspire like mad. Not that i didn't previously, but this made me appreciate the beast that is klokov all the more. Go check out his channel, he muscles 110 overhead for 2 reps with SUCH EASE. ridiculous. 

Power Clean
96*5*3
Maintaining strength. Satisfied. Can't push too hard, sports camp just finished. 

Paused front squat (2 seconds)
(56, 66, 76)*6
86*4
96*3
101*2
106*2
Not impressive, but 106 felt good, so i feel good. 

Paused back squat (3 seconds)
(106, 116, 126*3)*3

Single side leg press
60*5*12
Holy shit these were killer. 

22/6/13 Misc

Bar was either 20 or 16 kg, didn't bother to check. shall take it as 16kg

3 Sec Paused squat
126*5*3
Intermittent with:
Behind neck press
45*5*12

Hammer curls
20*3*12

Dips
BW*3*16
3 second eccentric

Bicep curls
7.5*3*16


Trained at khatib gym today with max. soso day.

19/6/13 Horizontal Push+Pull

Warm up:
Face Pulls
25*16
30*12
35*10
40*10

Bench
(106, 111, 116)*3
121*1*2
116*2*3
Superset with:
Rows (plate weighted unilateral rowing machine)
30(per side)*8*12
the rows left me pretty out of breath, so i might have to use less weight, do less reps, or just do pull ups the next time i bench heavy. 

Narrow grip bench
91*2*10
Wide grip bench
73.5*1*15
76*1*12
Superset with:
Strict barbell rows
66*5*12

Incline bench
61*5*10
Superset with:
Seated cable rows
60*5*12

18/6/13 Lower Body

Snatch
73.5*7*2
Aww yeah

Clean
96*5*3
Aww yeah pt.2

Front squat
61*10*5
Upper body (wrist, shoulders, whatnot) completely fried from yesterday's push presses, as well as today's snatches and cleans, so just did some light front squats to get used to the racking position and loosen hip flexors. 

Seated hamstring curls
73*3*20

Leg raise
BW*5*12

Standing cable crunch
35*5*8

Simple training sesh, but in no way easy. Had fun, never used this much weight for multiple sets on snatch before. Plus, i wasnt wearing platform shoes today, just jack purcells.

17/6/13 Vertical Push+Pull

Warm Up:

Face Pulls

35*3*12

Push Press

101*3*2

96*3*3

86*3*4

Superset with:

Pull ups

BW*12*8

Behind neck press

56*5*5

Superset with:

Lat pulls (plate weighted unilateral lat pull machine)

40(per side)*5*10

Lateral raise drop set (only one, pressed for time)

14*20, 10*20, 6*30

13/16/13 Lower Body

Snatch Grip Deadlifts (on 4" plate)
(96, 106, 116, 126)*3
136*5 (more like a cluster set, round 10 seconds between each rep)
126*3*5

Unilateral leg press
60*5*12

Leg raises
BW*5*12

Hypers
BW*3*20
Superset with:
Standing cable crunch
35*3*16

Barbell curls
31*2*20
Superset with:
Dips
BW*2*20

12/6/13 Horizontal Push+Pull

Incline Bench
96*7*3
Superset with:
Pull ups
BW*12*8
FKYEAH. round a week ago i was doing 86 for triples and feeling shitty. Didn't even have anyone help spot or unrack today. Pleased.

Narrow Grip Bench
86*2*10
Wide Grip Bench
76*2*15
Superset with:
Rows (Plate weighted unilateral rowing machine)
40(per side)*4*12

Chest Press (plate weighted unilateral press machine)
(20, 25, 30)*12
(35, 40)*10
(45, 50)*8
Superset with:
Seated cable row (non-fixed handles)
55*7*12

10/6/13 Lower Body

Snatch
(56, 66)*3
(76, 81)*2
(61, 63.5, 66)*3
Fuark, second rep on the 81 wasn't clean (get it? haha. okay sorry). Had to lock it out with triceps. Still satisfied. Never actually snatched above 80 before.

Clean
98.5*7*2
FK YEAH. Failed second rep of sixth set. Took a few breaths, went at it again and got it. 

Front Squat
66*6
76*5
86*4
96*3
101*3*3
61*5*12
All i could feel was the strain on my wrists from the racking haha. Really gotta get used to that. 

Leg raise
BW*5*12


Good day today. Funny how there are two platforms in my gym, and today about 7 people were using the other one, taking turns to squat and deadlift. If they asked me i wouldn't have minded sharing haha. Most probably taking a break tomorrow. Don't want to burn out anything, also want to bench in a rested and fresh state.

9/6/13 Vertical Push+Pull

Warm up:
Face Pulls
35*3*12
Superset with:
Delt raises
8*3*12

Behind neck press (from rest on traps)
61*10*5
Superset with:
Pull ups
BW*10*8

Overhead press (from dead-stop)
56*5*10
Superset with:
Lat pulldown (Plate weighted unilateral lat pull)
40(per side)*5*12

Side rows
(10, 14, 18, 22.5)*12

Single side lat pulldown
30*3*12
Superset with:
Dips
BW*3*16

Rear delt raises
10*3*20


Good session. mad grind on the last rep for the last few sets of behind neck presses. Did side rows in place of delt raises, and single side lat pulls instead of rope pulls because i was bored and felt like doing something different.

6/6/13 Horizontal Push+pull

Bench
111*7*3
Superset with:
Rows (plate weighted unilateral rowing machine)
(35, 40, 45, 50, 35, 40, 45, 50 per side)*8
Was pretty worried, cause first set on the bench was abit slow, and i didn't have anyone to help me unpack/spot today, but the later sets were better. 

Narrow grip bench
88.5*2*8
Wide grip bench
71*2*15
Superset with:
Pendley rows
(61, 71, 81, 91)*12
Felt really good on the narrow grip bench, like it activated both the chest and the triceps more so than normal bench.

Incline dumbbell bench
30*5*10
Superset with:
Machine rows
60*5*12
By this point my triceps were pretty fatigued.

Cable tricep ext
30*3*12
Superset with:
Barbell curls
31*3*12

5/6/13

Snatch
71*5*2

Clean
96*6*2
96*1*3

Front squat w 2 sec pause
96*1*4
96*3*3

Front squat
76*3*10

update

1/6/13
Steep incline bench
86*10*3
Superset with:
Pendley rows
up to 101*6

Narrow grip bench
86*2*10
Wide grip bench
73.5*2*12
Superset with:
Neutral grip pull ups
Bw*4*12

Incline bench
58.5*3*8
superset with:
Machine rows
60*3*12

Cable lat raise
7.5*5*16

Lat raise pyramid
from 1kg to 10kg, back down to 1kg, all 10 reps, no rest


2/6/13
Squat
136*4, 141*3, 146*2, 151*1
136*5*4

3 sec Paused Squat
101*5*5

Single side leg press
20(per side)*4*12, 1*20

Core circuit - 3 sets
Leg raise *12
Decline crunch *16


3/6/13
Press
71*(6, 5, 5, 4, 4, 4, 3, 3, 3, 3) (for a total of 40 reps)
Superset with:
Pull ups
Bw*14*7

Behind neck press
51*5*8
Superset with:
Lat pulls(plate weighted unilateral lat pull machine)
40(per side)*5*12

Dips
Bw*5*12
Superset with:
Rope Pulls
5*35m