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MON 26 May

PM:
Klokov Press
Bar x 50
30 x 10
35 5x10

High bar squat
140 8x3 (2 min rest)

GHR x 10
Red band V handle row x 15
16kg KB lunges x 8 each
5 rounds

—-
TUES
AM:
Hanging knee raises x 50
Band pullaparts x 50
Band triceps x 50

PM:
Front squats
90 x 4
100 x 3
110 x 2
120 x 5 (new 5RM)

DB snatch
30kg 3x10 each arm

Swiss bar rows
60 4x10
—-
This week started ok. Squats Monday were hard but got through them. Did my usual circuit afterwards and worked up a sweat.
Another weird week so Wed got moved to Tues. Fronts felt solid and 120 was a big PR. Not a lot of time for much more but happy with the session anyway.

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WED
AM:
Ab wheel x 50
Band face pulls x 50
Barbell curls x 50

PM:
KB clean and press ladder
5 rounds of (1,2,3)

Push-ups x 100

Press x 20,15,10
Supersetted w
Rear raises 3x10
—-

THU
AM:
Hanging knee raises x 50
Band pullaparts x 50
Band triceps x 50

PM:
High bar squat
Work up to 5RM
157.5 x 5

Deadlift
Max reps in 12 mins w 160
42 reps

Weighted chins
10kg x 25
—-
Remainder of last week - constrained because we went away Friday.
So Wed was some misc stuff at home and Thu I worked up to a new 5RM of 157.5. Pretty happy with that though technique wasn’t perfect. Deadlifts were solid and I cracked 40 reps which is great. Not looking forward to increasing the weight though!

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MON 19 MAY

AM:
Ab wheel x 50
Band face pulls x 50
Hammer curls x 50

PM:
Klokov Press
Bar x 50
30 x 10
40 5x8

High bar squat
140 x 1
127.5 8x3 (>90 secs rest)
(Completed in ~13 mins)

GHR x 10
V handle band row x 15
16kg KB lunges x 8 each
5 rounds
—-

TUES
AM:
Hanging knee raises x 50
Band pullaparts x 50
Band triceps x 50

PM:
Front squat
85 x 2
95 x 2
105 x 2
115 x 2

Klokov Press
Bar x 50
35 5x10

Chin-ups x 50
(Between press sets)
—-
Increasing weight on Klokov Press slowly but surely.
Squats were solid on Monday. Final reps were still fast. Little circuit at the end is a good way to fit in lots of work in a short time.
I’ve got a short week this week so have moved Wed to Tues. Fronts felt really stable and 115x2 was easy. Again time limited so just supersetted chins and press.
To note: after doing lots of chins on rings I was getting seriously high on regular chins - like bar to nipples and not leaning back.
Also ab wheel is getting much easier. Gone from 50 in 5 sets, to 3 sets.

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SAT

KB clean and press ladder
1 clean + 1 press
1 clean + 2 press
1 clean + 3 press
Alternating arms
5 rounds

Ring chin ups x 50 total

Press 5x12 slow negative
Curls 5x10
—-

SUN

Push-ups x 75
Moderate lat raises 5x12
Wide grip rows 3x20
—-
Couple of basic sessions. Nothing to see here.

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FRI
AM:
Ab wheel x 50
Band pullaparts x 60
Rope biceps x 50

PM:
High bar Squat
To 8RM
160 x 1
145 x 8

Deadlift
EMOM for 12 mins
190 x 12 singles

Deficit Deadlifts
170 2x3
—-
Bit behind.
Was happy with 145x8. Technique fell apart a little (knees) but all reps were fast enough.
Couldn’t manage the full 15 deadlifts but 12 is solid considering it’s not far off my 1RM. Threw in the deficit work to compensate. Was limited for time so nothing else.

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THURS
AM:
Hanging knee raises x 50
Band pullaparts x 50
Band triceps x 50

PM:
Feet elevated push-ups x 100
—-
Knackered. Needed a night off after a stack of long days.
Triceps/elbows have been sore today and my right tricep has been twitching all day too.
Push-ups didn’t seem to aggravate my shoulder which is good.

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WED
AM:
Ab wheel x 50
Band face pulls x 50
DB hammer curls x 50

PM:

Klokov Press
Bar x 50
30 x 5
40 x 5
45 5x5

Front squat
80 x 4
90 x 4
100 x 4
110 x 4

RDL
100 4x10

DB snatch
30 on/30 off
30kg x 3 rounds each arm
—-
Good session. Pushed the klokov press a bit harder. Fronts felt very stable but not fast enough. RDLs are getting easier. DB snatch was good but tough. All in all a good session.

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TUES

AM:
Band pullaparts x 50
Hanging knee raises x 50
Band triceps x 50

PM:
24kg KB swings
30 on/30 off
10 rounds

Ring chin-ups x 50

Press
Bar 3x20
—-
Nothing like the basics.

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MON
AM:
Ab wheel x 50
Band face pulls x 50
Biceps x 50

PM:
Klokov Press
Bar x 50
30 x 5
40 4x8

High bar Squat
115 8x5 (60 secs rest)
(Completed in under 12 mins)

GHR x 10
Red band V handle row x 15
16kg KB lunges x 8 each
5 rounds
—-
Squats were tough. Not heavy but the rests were damn short.
Klokov press keeps improving. Chucked a bunch of stuff in as a circuit to tick a few boxes at once. Good session.

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SUN

KB Clean and press ladder 24kg x [1,2,3] (alternating each arm, no putting KB down)
Ring chins x 5
5 rounds

Muscle clean and press
Bar 10x10
—-
Very happy to be able to do the KB clean and press with no shoulder pain.