Training - 28/7/09

Tuesday - Feels good training after the rest day, always going to do that now. Go 110110110 unless its Thursday where it will always be a rest due to starting work at 6 and finishing at 8.

Todays session was hard - the squats were hard.

Squats - 100kg - A set of 5 every 100 seconds, wanted 10 sets only got through 7 sets + 2 Reps in the eighth set. - This was really hard. Going to do this once per week - 10 sets of 5 at 100kg on 100 seconds.

Then moved the bumper plates inside.

Press - 3 X 2 @ 50kg, 45(5), 45(3), 45(2).

P/Clean - 40(5), 60(5), 65(1), 70(1), 60(1).

Rope Climbs - 3

Decline Sit-ups +20kg - 10,11,12

600m Block run + 50KB swings @16kg - 4.44

Sunday - 26/7/09

Going to try and crack 80kg by September so I have started eating more. Still want a clean bulk so I am still stronger to bodyweight than what I am now.

Training
Squat - 60(5), 100(5), 110(2), 115(2), 120(2), 120(1), 100(5), 60(10)
Bench - 60(5), 62.5(5), 65(5), 67.5(4), 67.5(5)
P/Clean - 40(5), 60(5).

Felt smoked so I stopped the session early. Also i think the numbers tell the story I lifted more last week in my squat - only tells me one thing that I am not getting enough recovery.

The solution to this is to eat more which i have started doing, getting more rest and I am now going to change my training schedule to every second day.

However hit the sessions hard with intensity do my strength set of 3 lifts then a short metcon under 12 minutes.

So my schedule will now look like this 10101010101010.

Training - 24/7/09

Friday session
done at 1300.

Squat - 60 (5), 80(5), 100(5), 105(5), 100(2) - bar started slipping off back - dropped elbows.
Press - Went for a new PR - hit 55kg then 57.5kg - happy with it 5kg in one month.
P/Clean - 40 (5), 60(5), 70(2), 60(5).

METCON
3 Rounds
10 Thrusters - 40kg
Run 400m

8.37
my fitness level is low really need to hit my metcon and not skip them.

ABS
Decline sit-ups - 2 X10 with 30 second hold. + 10kg

Tuesday - 20/7/09

Training

Squat - 60(5), 100(5), 110(2), 115(2), 120(2), 120(2)
Press - 30 (5), 40(4), 47.5(3), 47.5(3), 47.5(3), 47.5(3).
P/Jerk - 40,60,60,60 - more of a push press than push jerk no dip under the bar.
P/Clean - 60(5), 65(5), 70(1)

METCON
40kg 15-10
SDHP
Thruster
Run 600m
12.36

Loaded Sit-ups

Saturday - 18/7/09

Worked in the morning.
Ate a lot of food - no junk.
Trained in the afternoon.

Went power snatch to overhead squat, just practicing technique @ 40kg - the shrug and high pull look good however i am not jumping under the bar but rather pressing the bar from that high pull position.

Deadlifts - 110kg X 15 reps. - next week try for 120kg.

Loaded Ring Dips - (5kg)5,(15kg)5,(24kg KB)3,(29kg)3,(32kg KB)1, (37kg)1

Inverted Rows - 3 x 10

Hill Sprints - 5 on the minute for 5 minutes.

Friday - 17/7/09

Training sleep was good got about 10 hours. Had the day off work.

Squat - 60 (5), 90(5), 105(5), 110(3), 112.5(3), 100(4) - shagged by this set.
Press - 30(5), 40(3), 52.5(1), 52.5(1), 52.5(1), 55 Fail - got it up but could not finish it.
P/Jerk - 40(5), 50(3), 55(3), 40(1),40(1) - went back to 40 because i am not getting under it quick enough and not locking out from the start but doing that soft lockout then finish when i stand up.
Squat Clean - 40(3), 60(3), 70(3), 75(Fail).

METCON
3 Rds
7 Pull-ups
14 Push-ups
21KB Swings
5.33
PR by more than 30 seconds - might be the diet have not eaten any junk this week.

Feeling good, getting stronger, next time i test my press 1rm I should hit 55kg and my squat is improving - narrower stance means no tightness in psoas. Just need to be more explosive on the push jerks and really hit the lockout.

Enjoying training and enjoying eating more food.

Tuesday - 14/7/09

Didnt work forgot to set alarm. Woke up at 6.20 that extra hour and a half was gold.
Ended up training at 8.30 in the morning and felt brilliant.
Ate a bit more food yesterday added that extra sandwich in the afternoon in wonder if that has something to do with it.

Training went awesome PR'd in Back Squat when doing a 5-5-3-3-1-1

Back Squat - 60(5), 90(5), 100(3), 110(3), 120(1), 125(1), 100(7)
Press - 30(5), 40(3), 47.5(2), 47.5(2), 47.5(2), 50(2).
P/Jerk - 40 (6), 40(7), 40(10) - Still not locing out from the start.
P/Clean - 60(5), 70(1), 70(1), 70(1), 80(F)

METCON
3 Rounds
SDHP - 15 Reps
Ring Dips - 15 Reps

Took 5.10 last round took over 2 minutes.

90 sec Plank
30sec Lateral Plank.

Monday - 13/7/09

Rest Day
Just practiced a few skills.
Push Jerks
Power Cleans
Power Snatches
Soccer Juggling
Back Squats

Hill Sprints - 100%
7 @ 75 secs

I feel like i have finally found where I am supposed to be on the back squats.
Loading the bar low on my back looking down but not as much as i was and standing a bit narrower takes a lot of emphasis off my psoas. Feels good, did 3 sets of 5/6 @ 60kg just for technique and the final set felt the best no strain on psoas stance was a bit narrower and bar was lower on my back. Looking forward to tomorrow where i go heavy.

Ate a fair bit of food all good calories

2 days down of 30 days without straying.

Training - 12/7/09

Sunday session

Squat - 2x5/4x2 - 60,80,105,105, 110,110.
Press - 5x5 - 30,40,45,45,45(3).

Practiced Push Jerks/ cleans and thrusters.

Squats felt good.

Wednesday - Saturday - 8/7 - 11/7

Wednesday - 8/7/09
Short session not much time
Squat - 60 (5), 80(5), 100(5), 60 (5), 60 (10) - 100 was ugly so went back to work technique.
Press - 30 (5), 40(5), 50(2), 50(1), 50(2).

Thursday was Rest day

Friday - 10/7/09
New program no longer 5X5 now changing to less volume but higher intensity.

Squat - 60(5), 80(5), 100(5), 105(3), 107.5(3) - Tehnique felt solid - low bar, still using more right leg than left I must stay focused on staying tight and using both legs equally so i can lift more.

Press - 30 (5), 40 (5), 50 (1), 50(1), 50(1), 50(1).

Push Jerk - 90 sec rest - 4 X 5 - 40, 40, 40, 40.

Power Clean - 60-90sec - 4 X 5 - 40, 60, 60, 60.

Followed by Patya Hill Sprints 1 every 60 seconds smoked after five.

Good session.

Saturday - 11/7/09
Deadlifts - 100kg - 1 X 15
Ring Dips - 5 X 5 - BW, +5kg, +10kg, +15kg, +20kg.
Pull-ups - +5kg (5), +10kg (3).

METCON
7 Pull-Ups
14 Push-Ups
21 KB Swings

PR by 2 secs - 6.10.

Training on Monday & Tuesday 6,7/7/09

Monday Training - Strength
Squat - 60, 80, 90, 95, 100 - all sets of five
Press - 30 (5), 40 (5), 47.5 (3), 47.5 (3), 47.5 (3)
P/Jerk - 20, 40, 45, 50 - All fives - 90 sec rest.
P/Clean - 40, 60, 60, 60 - All fives - 90 sec rest.

METCON
3 Rounds
10OHS
10 Ring Dips
4.50

Push Jerks started to feel decent, squats felt heavy like always.

Tuesday
Power Snatch 2 on the minute for 10 minutes @ 40kg
Felt decent still not getting under the bar quick enough.

P/Clean
Strict Pull - ups
10-8-6-4-2
14.40
Power cleans felt horrible technique was shit.

Diet is good getting a few more calories not as strict feel like i have a lot more energy throughout the day, still trying to balance everything with zone principles and staying low carb.

Wednesday - 1/7/09

Training was average, went out did some deadlifts.
160 (2) and 5 singles at 160
Then practised some power cleans and 5 X 10 Ring Dips.

Diet was good need to hit my Wednesday workout harder preferably a metcon. Need to just get in and crank it out, rather than contemplating about it.