Atmae Fitness training log, hopefully it will interest someone...

[Atmae Fitness]

Workout Sat 21st Feb

Warm
Mobility drills
Bench - light/tech./working up

Main
Bench 3x3 @ 140kg (r/p 6min)
(spotter assistance on last two sets)
KB Clean & press ladder 3x5rungs, with toes to bar. 5min skipping between sets.
Balance practice on KBs
HS Plank 3x10sec
glute bridge 3x10, 2sec holds

Stretch

 

[Bullmuscle7]

Great work brother!!! Gotta love the glute bridges

 

[Atmae Fitness]

Workout Sun 22nd Feb

Warm
Mobility drills
DL, light, tech, work up

Main
DL 180kgx3, 205kgx2x3, 215kgx2, 230kgx2, 240kgx2 (r/p 5-6min)
215kgx2x5
(230 went up easy, had to grind on the second rep of the 240)
GM 40kgx6,50kgx6,60kgx2x6, 65kgx2x6
single arm kb swings on the min for 5min, 24kg, 15/15 in min 1/2/4/5, 10/10 min 3

stretch & hang

 

[Turbolag]

Great dead lift session AF!

 

[Placebro]

Workout Sun 22nd Feb

Warm
Mobility drills
DL, light, tech, work up

Main
DL 180kgx3, 205kgx2x3, 215kgx2, 230kgx2, 240kgx2 (r/p 5-6min)
215kgx2x5
(230 went up easy, had to grind on the second rep of the 240)
GM 40kgx6,50kgx6,60kgx2x6, 65kgx2x6
single arm kb swings on the min for 5min, 24kg, 15/15 in min 1/2/4/5, 10/10 min 3

stretch & hang

Very nice work, I have to get KB swings back in my rotation, I find them a very useful hip hinge movement espescially as a temp replacement for DLs when back is getting cranky, like today

 

[Bullmuscle7]

Great workout brother!!! Your deads are powerful!!!

Keep at it!!!

 

[C T J]

huge pulls, Atmae! I haven't done single arm swings, only kb snatches. I'll have to give it a try!

 

[Atmae Fitness]

Great dead lift session AF!

Thanks, If I've learnt one thing over the last few weeks its I definitely prefer pulling from the floor, which tells me I need to do a bit more work on pulling from the blocks in the future.

 

[Atmae Fitness]

Very nice work, I have to get KB swings back in my rotation, I find them a very useful hip hinge movement espescially as a temp replacement for DLs when back is getting cranky, like today

Thanks, there pretty much a permanent feature of my training now in some form or another so I'll look fwd to seeing how you work them in on your programming.

 

[Atmae Fitness]

Great workout brother!!! Your deads are powerful!!!

Keep at it!!!

Thanks, going into the last week of the first phase now so in a couple of weeks I get to find out what sort of progress I'm making on the 1rm.

 

[ChrisLindsay9]

Nice pulls, Atmae ... I also like the KB swings ... going to incorporate them into my assistance work on my DL day when I start back up again.

 

[Atmae Fitness]

huge pulls, Atmae! I haven't done single arm swings, only kb snatches. I'll have to give it a try!

Thanks, the single swings don't tear the hands up as much as the snatches. also for your reference on all the KB work I'm using the hardstyle method not the crossfit one. So the swings only go to chest level not overhead & the snatches don't go off the floor but through the legs in the same way as the swings.