Power, strength and going from chub to stud

OLY

Squat-warmup up to 80 for a few
OH SQ- just bar
Snatch Balance- just bar

Hang Power Sn: 40-45 bunch doubles/triples
Power Sn: 40 bunch triples
Power cln: up to 95x2
Strict OHP: up to 95x1
Oly Squat: working technique up to 120x3
Snatch Grip DL (hook grip/no belt) up to 175

That's all she wrote! May not seem like much but feel dead now

Oly squats are going to take some getting used to, brought stance in a little and had a high bar position

Want 160 for reps on oly squat and 140 for reps on front squat soon

Cleans/snatches just technique work at this stage

OHP 105 is 8wk target
Snatch DL 190 is 8wk target


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Quick upper

Flat DB BP

20 x5
30 x5
40 x5
110lb x5
125lb x5
130lb x lost balance setting up!

Incline EZ skull, up to 100lb x6
Incline Hammer, up to 100kg x6
Hammer low row, up to 100kg x6




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Best ever dumbell pressing is 130lb x5

I'm pretty sure I have 3 reps in me soon @130lb but the bells are long and difficult to get into position!

Signed up to a new gym today- it's gym heaven but a 40min dive away

Only need to train there twice a week to make it cheaper than PAYG there though


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Clean/bench

Power clean

40 x3
60 x3
70 x1
80 x1
90 x2

bench

60 x3
80 x3
100 x3
120 x3
130 x4*

Strict BB OHP

60 x3
70 x3
80 x3
90 x1

Tricep ext, 4 sets
Chest Support Row, 4 sets

BW: 93.5

comment

Have pressed 130x5 before but that was at some 20lb's heavier

I want 132.5x5 over next 4 weeks

Keep failing bench 1/2-2/3 up. Tells me I need to increase triceps

Floor Press, bands and twice weekly pressing is the plan


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Well I have quite a severe trapped nerve in my right glute, so have been resting up a little this week

dad is getting married Friday, and I'm best man, so that's the priority from here to then. Hoping not to get too pissed in the evening as I'm on ushering duty and don't drink too much these days anyways

sat: oly squat, Def DL, GM w/band
sun; BP, BP w/band, triceps, lats, biceps


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Just read about the split mate, so sorry to hear this! Keep up with the training, it's helping me get over having to end a 12 year friendship last week. Not the same I know but using the hurt to fuel my workouts. Feel free to PM me if you need some support, we both know what stress can do to our mental health :)
 
DL/BP

DL

60 x3
100 x2
130 x1
150 x1
170 x1
190 x1, belt on
210 x1
230 x1
250 x1, really brutal rep

Bench (in power rack/no handoff)

bar x warmup
60 x3
80 x3
100 x1
120 x1
130 x1
140 x1
147.5 x1 PB- more there

Calves, 4/5 sets x12 reps (130kg)

BW: 93.9kg

Comment:

Heaviest I've pulled for a long, long time. Have done 260 a few years back but that was at 103kg. It was a bit ugly and lost from a little, but no hitching- a good clean rep

bench feeling v strong, more there for definite but find with no handoff unracking takes a lot of energy. 150+ very soon

Still pondering- do I commit to oly lifting, stick with the strength/PL training or try to build some muscle

I really do carry very little muscle compared to my strength, 16' arms lol and a little belly


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Think I'll stick with the PL/strength training but throw in some oly moves and some more hypertrophy work

Plenty of arm work
Cleans a few times a week
heavy overhead work
emphasis on tricep strength
Warm up with some snatch work before squats
Increased volume as want to lean up
Prowler work


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Plan is

upper - TUES
Lower- Thur (Sq heavy/DL speed)
Upper- Fri
Lower- Sun (Sq speed/DL heavy)


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Really pleased things are going well for you mate! Time to buck my ideas up, forgot to take my meds most of last week and got ridiculously drunk yesterday! Will admit to enjoying it a little too much :D
 
@Terra lol

You are lucky- if I stop taking mine for only a few days I start to feel a bit weird- think this is some sort of adverse reaction to stopping rather than the BP itself though


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Levstar said:
@Terra lol

You are lucky- if I stop taking mine for only a few days I start to feel a bit weird- think this is some sort of adverse reaction to stopping rather than the BP itself though


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I have had an adverse reaction, being a little too enthusiastic about everything so imagine a manic episode would be on it's way if I didn't sort it out lol. Drinking is the first thing I do when mania starts, good thing I recognize the symptoms!
 
Yeah sleep is the main sign for me- anything less than 7 hours and I know things are wrong!!


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