Hanging on journal.

[thegym00]

Monday. 1/21
Dead lift. 135x8. 225x6. 315,335,355,375,415x5. Sumo
Power clean. 135,140,145,150,155x5
Barbell row. 185x5. Superset. Shrugs 5x15. 185
Pull down 190x5x5 Ss with. Standing abs. 5x15
Kettlebell with chain curls 5x5.
Hammer curls. 40x5x5. Superset. Reverse curl. 40x15x5.

 

[PillarofBalance]

Monday. 1/21
Dead lift. 135x8. 225x6. 315,335,355,375,415x5. Sumo
Power clean. 135,140,145,150,155x5
Barbell row. 185x5. Superset. Shrugs 5x15. 185
Pull down 190x5x5 Ss with. Standing abs. 5x15
Kettlebell with chain curls 5x5.
Hammer curls. 40x5x5. Superset. Reverse curl. 40x15x5.

Way to beat the hell out of that back! Power cleans huh? I've been told to incorporate these. It's not gonna happen for me though.

 

[thegym00]

well pillar....beat my back up again this morning really my back holds up well I like the
powercleans have used them on and off for years especially when training football players
and wrestlers.....tuesday 7am
kbs 30 minutes mostly snatches
bench this evening.

 

[thegym00]

Tuesday pm training.
Bench. 135x8185x6. 225,245,265,285 x5. 315x7
Pin press low pin 225x5x5. Ss with cable rear delt 5x15
Incline double ups. 5x5 5+5 Ss job long cycle. 5x5 40lbs
Lying extension 5x15. Kb plus chains
Wide grip push down 5x15

 

[thegym00]

We'd. 30 min spin moderate.
15 min striking pad work

 

[thegym00]

Shitshow.....knees horrible today took a gallon of linement both sessions
Backed off sum.

Thurs am Ibsen 30 m ab emphasis

Thurs on. Squat...ugly 135x8 225x6225 250,300,325 360x5
Superset leg ext and leg curl 5x15 each light
16 sets abs moderate intensity

 

[thegym00]

saturday 7am
kettlebells 40 minutes....ended with suitcase deadlifts 32kg bells reps 10-15-20-25-30-40
you go i go style....that produced lots of lung bunnies...

 

[thegym00]

Monday 630
Dead lift. 135x8 225x6 315x1x5 back off week
Power cleans. 135,145,155,165,175x5.
Rows. Plus shrugs. 185,195,205,215,225x5 plus15
Front pull down 190x5x5
Curls 12 hard sets
Janda setup 100 reps
Ab machine 2sets
Side bends 2 sets

 

[thegym00]

Tuesday.
Am kb and cardio curcuit. 30m.
Pm
Bench. 135x8 185x6. 225'245,265,285x5. 320x8. Felt strong.
Kb floor press. Double up style 44lbs. 5x5+5+5
Military. 5x5. 130lbs. Ss cable rear delt. 5x15
Hammer incline 3x15. Ss db French press. 3x15
One arm standing dumbells press. 50x5x3
Rolling push down. 3x15
Incline chin krusher with bar and chains. 3x15
Overhead cable tricep3x15
Top pushup. 5x10
Went off script a little felt real good today

 

[thegym00]

Thurs 7am. Kb. 30 minutes snatch heavy

Pm. Squat. 135x8 225x6 315x5 340x5 370x5. 410x5. 440x5
Leg curl, standing abs,calf raise. 5x15 each
1/4 squats. Work up to 700x4

 

[thegym00]

7am
30minutes. Kettlebells. Sat 2/2

 

[big_paul_ski]

How's everything going. Feeling good and strong?