167.5kg *3 should of got 4 rage although thats a p.b
a few abs and ghr then bailed to take care of somethings
deloading this week maybe next week as well, hurt my back at jiu jitzu luuuuuulz.
im getting a bit tired of the whole 5/3/1 template so am probably going to run bill stars advanced 5*5. should have done this before its a really solid program. keeping it as is but doing as it was recommended power cleans instead of bent over rows and choosing militaries as the wednesday press xoxoxo
maybe in this deload you can try to beat my curveball score?
Natzo's LOG - Check my workouts!ASC 09 Top 5 pick Champion'10 MM fantasy Football league Champion
on advanced 5*5 i get to squat 3 times a week on the intro
clean twice a week
bench twice a week
and there are no choice for me to make its all there, all that goodness and im reducing my weights days by 1 per week. winnnnnnn
Im still training just not to any sort of regime. Ill boot up the log to get my motivation up and to try to be accountable to a regime. If KR is doing it ill do it. xx
Deads (I dont dead)
Ill burst a few of those fairly quick (im looking at u snatch that Pr was from my second session doing them) I just have to stay injury free and make sure I gym 3 times a week (which i havent been doing)
Gonna train like this
Monday- Snatches 8-10 sets 1-3 reps and squats 5 sets 5-6 reps + Accessories
Wednesday- Power Cleans 5-6 sets of 5-6 reps and Bench press 8-10 sets of 1-3 reps +Accessories
Friday- Squats 8-10 sets of 1-3 reps and Bench press 5-6 sets of 5-6 reps + Accessories
Accessories will be out of chinups, Pushups, GHR,Stiff leg deadlifts, Skull Crushers, Push Press, Curls, Fatboy chins, seated row and ab work. Ill probably do them with higher reps less sets and maybe pick 2 per session. Ill decide next week. xoxox
lol, threw neck out at gym should be right by wednesday and if not it wont hinder me much.
warm ups then
2*70kg (2nd was really dodgey.)
1*75 (these were ridiculously shoddy. My right leg just had no drive i was feeling pissed because this weight was easier in my first session)
1*70 the last few came up really easy. If I did all sets with the form i did on these last 3 i could of gone above 80. Ill just try to remember the cues i gave myself for next session.
150kg*5 (was a real walk in the park set, suprised since ive only squatted for the last month and my right leg was so bad in the snatches I reckon I could of easily got another set of 5 and probably even 2-3 more reps that set.)
80kg*4 (threw neck out asdkljlskjdlksjdlk)
Ab fitball stability exercises, stretches then out.
Bit of a meh session had to cram it in to get step-daughter to kindy before work. lol
clEAns of power
95kg*3 (slipped and dropped bar lol, couldn't be arsed to reset, ill get 5 next time xxx)
Bench Press of weakness
115kg 8 sets of 1-3 reps. lololol. Thats my measuring stick. Time to build that up again. Was a little bit harder as i had to superset it with my supporter exercises
Seated rows 4*12 and Reverse Hyper Extensions 4*12
Stretched then out.
Id give it a 6 out of 10 if my last workout was a 7. I can do better.
by the end of the heavier sets if im not focused i can often drop down in the catch so it becomes less like the above video and more like the olympic variety. But Im getting better and thats usually not until the last set and last 1or2 reps the rest are all power cleans.