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TUES
Sandbag clean and press
30 on/30 off
8 rounds

Band triceps x 150
Band pullaparts x 100
—-
WED
Warmup:
Skipping x 200
Inverted hang x 10

Front Squat
75 x 5
80 x 5
85 x 5
90 x 5
100 x 5

Power clean
60 x 5
70 x 5
75 x 5
80 3x3

High pull
90 3x3

RDL/shrug
90 3x10

Torsonator press
Bar x 10 each
+10 x 10
+15 x 10
+20 2x10
+15 x 20

Chin-ups x 60
—-
Bit of conditioning and tricep work on Tuesday.
Tonight went well. Front squats felt fast and it felt like my upper back maintained position with less effort. Cleans were ok. Technique was a bit average but I seemed to do ok. Added in some high pulls as well for fun and turned the RDLs into RDL/shrugs for some extra trap work. Tried some one arm press with the torsonator to see if it bothered my shoulder. Seemed ok once I got into position, but we’ll see how it feels later. Chin ups were a bitch but I got through them all in 10-15 mins.
Looking forward to testing a 10RM on Friday.

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MON (14 April 2014)
AM:
Skipping x 500
Ring chin-ups x 10
Hanging knee raises x 20

PM:
Warmup:
Pull-ups x 25
Band good morning x 20

Klokov Press
Bar x 50
30 x 5
40 2x5
30 2x12

High bar back squat (no belt)
105 10x5 (60 secs rest)

Pendlay Row
80 5x8

GHR x 50

Swiss bar curls x 100

Prowler
+40kg x 5 laps (60 secs rest)
—-
First day of the new program. The short rest periods were pretty tough and my thighs were sore almost immediately. Did quite a bit of volume on everything else as well. Felt pretty good overall.

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TUES
AM:
Skipping x 750
Band pullaparts x 100

PM:
KB rack walk to park (~500m)
1 x TGU each side
20 x swings
Repeat x 10 (10 TGU, 200 swings total)
Rack walk and suitcase carry home
—-

WED
Klokov Press
Bar x 50
30 2x10

Front squat
60 x 5
70 x 5
80 5x3

Power Clean
60 x 5
70 x 5

High pull
80 3x3

Practice hang clean
60 x a few

RDL
90 3x10

Chin ups x 60

Barbell curls x 100
—-

THURS
AM:
Skipping x 750
Band pullaparts x 100

PM:
3 rounds. 30 secs rest between exercises.
24kg KB goblet squat x 20
Toes to sky x 20
24kg KB swings x 20
24kg KB hip thrusts x 20
Band woodchoppers x 20 (each side)

—-

FRI
AM:
Skipping x 750
Hanging knee raises 3x10

PM:
Klokov Press
Bar x 50
30 x 5
40 3x5
30 x 12

Front squat
60 x 5
70 x 5
80 x 3
90 x 2
110 5x3

Deadlifts
EMOM for 15 mins
180 15x1

Dips x 50

Wide rows
70 5x8

Incline DB flies 6 3x20
—-

SAT
AM:
1 hour walk

DB hammer curls x 100
Band push downs x 150
Rear raises x 100

—-
Lots to catch up on. Been a bit clack with posting my log, though I have been logging it religiously - as you can see from the above.
Tuesday was surprisingly hard, especially the walk there and back. Get ups are still a little awkward with my shoulder.
Wednesday was pretty average. I think the swings from the day before killed my hip extension power and I couldn’t even clean 80kg so switched to high pulls instead.
Thursday I did Kym’s conditioning workout which was not that hard really. Could have gone for a couple more rounds at least.
Due to the gym being closed on Saturday I combined my Fri and Sat workouts into one, which was killer. Happy to get all 15 deadlifts at 180. In a fortnight I’ll go for 190.

I’ve decided to cut the front squat cycle short. I don’t much like the random wave structure, rather than a simpler linear or step progression. I actually felt like I went backwards as some of the sessions felt really hard when according to the weight on the bar they should have been easy..
So I’ve switched over to the Big Texas Method (also known as the Cowboy Method). It’s a Texas Method inspired program by Chad Wesley Smith with high volume and short rests on Monday, front squats on Wednesday, and an intensity day on Friday where you push for a new 10RM, 8RM, 5RM, 3RM and finally 1RM. So my basic cycle will stay the same with Klokov Press, Rows, and GHR on Monday; more Klokov Press, Power cleans, RDLs, and chins on Wednesday; and yet more Klokov Press and rows, and some DB work on Friday.
Saturday will remain deadlift day using the alternating max rep days and EMOM days. Smaller sessions will continue in the morning and on Tuesdays and Thursdays, and I’ll try to get a little conditioning in after at least two gym sessions.
That’s it for now.
—-

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SUN
1 hour walk w 12.5kg backpack
Biceps and triceps x lots and lots
—-
WEEK 4
MON

AM:
Skipping x 500
Ring chin-ups x 10

PM:
Warmup:
Skipping x 200
Chin ups x 10
Inverted hang x 5

Klokov Press
Bar x 50
30 2x5
40 2x5
30 2x10

Front squat
60 x 5
70 x 5
80 x 5
100 5x5

Pendlay Rows
80 4x8

GHR x 50

Prowler push/pull
—-
Good session Upped the sets on front squats as I was feeling good. Upped the weight on the Klokov Press to see where I’m at and 40x5 was pretty good. I’ll keep hammering these for ages I reckon. Rows were tough and GHR was pump-inducing. Prowler push/pull burnt my quads good.

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SAT
Warmup:
Skipping x 200
Chin ups x 10
Inverted hang x 10
Band good morning x 20

Deadlift
Max reps in 12 mins w 140kg
43 reps

Torsonator lat raises 4x12
Torsonator press 4x10

Klokov Press x 30

Conditioning:
Farmers walks 70kg per hand
10 pull-ups
5 30kg DB snatch per arm
5 rounds
—-
What a session. Deadlifts were horrible. I’m not sure how I’ll go with 150kg in a couple of weeks. Hopefully around the same number of reps.
The conditioning session was a suggestion from another guy. Hands were trashed by the end, but I kept up cardio-wise. Happy with that.

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FRI
AM:
Skipping x 600
Inverted hang x 10

PM:
Warmup:
Skipping x 200
Pull-ups x 10
Inverted hang x 10

Klokov Press
Bar x 50
30 3x8

Front squat
60 x 5
70 x 5
85 x 5
110 4x3

Wide rows 30-60 reps
70 5x8

Incline DB flies 6 4x15
Band rows (lat emphasis)
4x20

Barbell overhead lunges
3x20

Battling ropes
30 on/30 off x 5 rounds
20 on/30 off x 5 rounds
—-
Good session. Klokov Press is coming along, even though other shoulder movements are still dicky. Making sure to get a little conditioning every day as well - nothing crazy, just getting the work in.

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WED
Klokov Press
Bar x 50
30 2x10

Front squat
60 x 5
70 x 5
80 4x3

Power Clean
60 x 5
70 x 5
80 3x3

RDL
90 3x10

Chin ups x 50
—-

THURS
AM:
30 min walk

PM:
Ab wheel 3x10
Dip station leg raises 3x10
DB Curls 15 3x8
Rear raises x 100
Barbell curls x 100
Band push downs x 100

Prowler
40kg down and back on the minute x 5
40kg one way on the 30 secs x 5
—-
Wednesday I did everything in a mad rush, but it was fine as it’s essentially a light day.
Thursday was my misc day. Did a stack of high rep work and then some prowler to finish off which was horrible.
Must do this more!

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TUES
AM:
Skipping x 750
Band pullaparts x 100
Light rear raises x 50

PM:
24kg KB TGU x 10 each side
Biceps x 100
Triceps x 100

—-
An easy day focusing on high rep work and get-ups for my shoulder rehab.

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WEEK 3
MON

AM:
Hanging keg raises 5x12
DB curls 4x15
Band push downs x 100
Band pullaparts x 100

PM:
Klokov Press
Bar x 50
30 2x8

Front squat
60 x 5
70 x 5
80 x 5
90 4x3

Paused high bar back squat
90 2x5

Pendlay Rows
80 4x8

GHR x 50

Some waiters walks
—-
This was a relatively easy session. After reducing my front squat targets these all flew up and I felt like my front rack position was more stable. Rows were hard but that’s good, and the GHR always gives me a crippling hamstring pump. Yay.
My plan to do skipping every morning has been thwarted by the weather (bad planning considering winter is coming) so I’ll have to figure out some other manageable form of cardio.

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SAT
Deadlift
EMOM for 20 mins w 170kg
170 x 20 singles

Torsonator
Lat raises 4x10
One arm press 4x12

Klokov Press x 50 (3 sec pause at top)

Chin-ups x 50
Barbell curls x 100
—-
Good session today. Deadlifts were all relatively fast and smooth. Was only meant to do 15 but felt good so went to 20. Not really hard at all. Shoulders felt good too and just did a pile of reps of chins and curls for no real reason at the end.
Have reduced weights on front squats so this week should be manageable and -fingers crossed- technically perfect.