meh back squats are just a training tool anyway, its doesnt really matter how you do them as long as your competition lifts increase
Snatch Pull (High Blocks): 40 5 50 5 60 5 70 5 70 5 70 5 Average Intensity 100% Relative Volume (Intensity) 3000 Clean: 40 3 50 3 60 3 60 3 60 3 60 2 Average Intensity 68% Relative Volume (Intensity) 1163 Bench (Jerk assistance): 40 5 50 5 55 5 60 1 50 5 55 5 55 5 50 5 Average Intensity 64% Relative Volume (Intensity) 1975 Front Squat: 60 3 80 3 70 3 70 3 70 3 70 3 70 3 Average Intensity 78% Relative Volume (Intensity) 1633 Assistance exercises: 3 exercises, 3 sets of 10 (dont care, all light weight) Overal Session: Average Intensity 78% Relative Volume (Intensity) 7771 Need more volume, intensity is good
Yeah, today was crap. also pull = high pull But squatted yesterday so meh. gonna have crap days sometimes. Snatch Press (Done in 5 minutes): 30 5 30 5 30 5 30 5 Average Intensity 50% Relative Volume (Intensity) 1000 Clean Pull (10 minutes): 60 3 70 3 80 3 80 3 80 2 Average Intensity 93% Relative Volume (Intensity) 1295 Overhead Press (10 minutes): 40 5 40 5 40 5 Average Intensity 50% Relative Volume (Intensity) 750 Back Squat (5 minutes): 50 3 60 3 70 3 (owe right adductor hurt Average Intensity 60% Relative Volume (Intensity) 540 3 exercises, 3 sets of 10 (dont care, all light weight) Overal Session: Average Intensity 63% Relative Volume (Intensity) 3585 Intensity was low today gonna have to hit heavy on friday
volume = reps * load relative volume (intensity) = reps * relative intensity relative intensity = percentage of 1 rm for each lift (snatch, clean, jerk, back/front squat, deadlift) it just means i can track volume more accurately than just load lifted (by accounting for the way it was lifted) each week i'll try to increase volume or intensity while keeping the other factor the same
Snatch (double blocks): 40 2 40 3 Average Intensity 67% Relative Volume (Intensity) 330 Front Squat (Clean exercise): 60 5 70 5 80 3 80 3 80 3 70 5 60 8 Average Intensity 86% Relative Volume (Intensity) 2760 Jerk Drive: 80 10 100 10 80 10 80 10 Average Intensity 106% Relative Volume (Intensity) 4250 Romanian Axle bar deadlift: 40 10 60 6 60 6 60 6 60 5 Average Intensity 45% Relative Volume (Intensity) 1485 3 exercises, 3 sets of 10 (dont care, all light weight) Overal Session: Average Intensity 76% Relative Volume (Intensity) 8828 Weekly: Intensity: 72.2 Volume: 20184 Couldnt snatch cause of metal plate and fear of smashing them. gonna have to do just snatch assistance work from now on oh well. more volume next week
been busy with work and life on monday for the first time in my life, i looked in the mirror and thought "im happy with the way i look" was a good feeling
so my focus now is more on health stuff to counter act the large amount of sitting staring at a screen i do i cant keep up training properly with all traveling and the like so im not too bothered. also been a forced vegetarian for a while and its made bathroom habits a lot better - basically im not crapping blood anymore which was a frequent occurrence when i was eating a lot of meat (1 kilo a day) even with a lot of veg so my plan is to have a training check list to complete in any order Daily list: 100 squats 50 lunges 100 waist bends 50 push ups 100 band pull aparts 50 band curls plank for time Weekly list (for the gym): front squat bench press snatch pull overhead press (done) deadlift single arm row jump squat today i did this overhead press 40kg 5x5 (shoulder felt funky despite it not being a heavy weight) single arm row 20kg 3x8 random assistance: slip press 3x10 scap retractions 3x10 planking 45 secs then 30 secs... sucks also found loads of reduced king prawn curry - tasted amazing, should have froze and kept it.
I'm glad you're not pooping blood any more! Maybe a mainly veggie nutritional profile (I dislike the D word) is the right thing for you! The thing I found helped a lot of sitting down is trying to stand up and move as often as possible - walk to the printer, taking on the phone, meeting with a colleague. Then taking a 1-2 minute yoga break every hour or so just to do a couple of rounds of sun salutation (it's worth learning if just for the flow of movement) if there's a quiet corridor or meeting room you can do it there... It's less time than for a smoking break... Your plan sounds pretty good though, do you have an expander, or are you using a band without handles? Also: no chins?
Gotta take care of yourself at the end of the day and do what works for you. Is the travelling a temp problem or is it looking to be more permanent? Glad to hear there's been an improvement but wait, what?! Seems fairly reasonable, but are you sure you'll be able to keep that kind of volume up considering your day job sounds somewhat sedentary? Maybe. If it makes you feel better though when I tried re-planking again a couple of months ago I made it 25 seconds before I gave up. So you're doing better than I did
haha, kilo of meat a day is not the best course of action health-wise (although it's one i've very deliciously enjoyed engaging in on occasion ). thinking purely in terms of protein, what are you, 80kg or so? that'd be 145g protein per day going by the .82g/lb figure, so you can fill that with like 600g meat, less if you eat other thingies. half a kilo plus 1l milk has you hitting that easily. sub some meat for cheese and veggies (or just add it on top of it ) and you're golden
also, music = planking heaven, particularly if you force yourself to wait for a vocal hook before giving up and collapsing
Sloth - gave the daily work a shot today. volume isnt hard, but time is. i think im gonna set an alarm for every half hour and do a little bit Fish - old habits from apex predator to stop me eating so much crap. but being poor has stopped me eating crap! even when i reduced it to half a kilo a day, i crapped blood a lot. anyway, i dont want to get in the specifics of my bowel habits Harry F - im working scap hangs and pulls first. im out of a gym membership next month so ill get pull ups in then. anyway today i did some leg work front squats: 60x5, 70x3x5, 70x3 snatch pull: 60x5, 70x3x5 leg press and single leg extensions 3 sets of 10.
Bench Press: 20x3x5 30x5 40x5 50x3x5 55x2x5 Deadlift: 60x3x5 75x5 90 x 3 or 5 sets of 5, i cant remember Pause Jump Squat: 20x3x5 40x3x5 snatch grip upright rows 3x10 dumbell rdls 3x10
OHP: 20x3x5 30x5 40x2x5 40x3 30x2x8 BTN snatch jerks: 30x2x5 Single arm rows: 22.5x2x6 20x3x8 squat snatch press 3x10 db shrugs 3x10 planks: 1 minute then 45 secs
Overhead Pressing: 20x10 40x5 50x1 40x4x5 Front Squat: 60x3 60x5 60x7 70x3 70x3 70x3 80x1 Zercher Squats: 20x10 40x10 50x5 60x5 40x10 some rows, stretching and curls
Front Squat, heavy: 60x5 70x3 80x3 80x3 80x2 80x2 Bench, rep work: 40x4x8 Snatch Upright Rows, rep work: 20x3x10 RDL, speed work: 45x3x6
Max work Snatch Grip Deadlifts (grip, lower back and butt feel weak): 60x3 80x3 80x3 90x3 90x2 Rep work: Zercher squat 4x3x10 superset with top range single leg extensions 3x10 Speed work Overhead Press: 40x5x3
Bench, max work: 40x3 50x3 60x2 (yay pr) 50x3 60x2 (yay pr) 50x6 Clean, speed work: 60x4x1 50x3x3 Rep work superset: Leg press 80x3x10 bulgarian split squat 3x10 each leg