Lo! It is begun anew.
Old log:
Shackled to the Wheel of Pain
Short-term goals: get down to 180lbs; 2 mile run in 12:30; 10-second flag; CoC #2 both hands.
Long-term goals: 200kg deadlift; 180kg z-squat; freestanding handstand push-up and pistol; full planche; wear the jewelled crown of Aquilonia upon a troubled brow.
Age: 26
Height: 178cm / 5' 10"
Weight: 83.5kg / 184lbs
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Starting PRs:
Wtd Dips: +65kg x3
Deadlift: 170kg
Zercher squat: 130kg
Power Clean: 90kg
Max BW Pull-ups: 30
Max 1-arm Pull-ups: 2
Flag: 8 seconds
Grip: CoC #2 x1 right hand, CoC #1.5 x2 left hand
2 mile run time: 13:10
100 burpees time: 6:16
Present PRs:
Wtd Dips:
Deadlift:
Zercher squat:
Power Clean:
Max BW Pull-ups:
Max 1-arm Pull-ups:
Flag:
Grip:
2 mile run time:
100 burpees time:
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Teh Rooteen
Sat - Squat & OHP
Superset: Zercher Squat w/ Jumping Pistols or Sandbag Jumping Lunges
Overhead Squat
Strict OHP
Grip work (CoC & levering)
Sun - Recovery & Core
Flag/planche/handstand practice
Heavy core work (wtd. inverted situps, rollouts, etc.)
Neck work
LSD Run
Mon - Dips & Chins
Superset: Weighted Dips w/ Dynamic Effort Bench
Superset: Weighted Pull-ups w/ Clapping pull-ups or horizontal rows on rings
Grip work (dead hangs & pinching)
Sprints
Tue - Recovery & Core
Flag/planche/handstand practice
Hanging core work (Leg raises, front & back levers on rings)
Neck work
LSD Run
Wed - Pulls
Power cleans
Deadlift
Shrugs or Bent-over Rows
Thu - Unilateral Work
One-arm snatch
One-arm Overhead Squats or Windmills
Endurance core work (crunches, ring L-sits, planks, hip extensions)
Neck work
Fast run (2 mi.)
Fri - Off
+ Every morning is the obligatory QMGPP - usually 10-20 minutes of jump rope, bag work or BW circuits, and usually pyramid-style BW chins (100 total - unless it's pull day)
Most lifts will be done in straight sets in the region of 5x5. In the past I've pretty much exclusively used ramping sets looking for a new PR every session, but I'm not making enough progress that way any more.
I'm supersetting my big compound lifts (except DL) with higher rep (6-8) dynamic work too. I like it so far - no impediment to max gains and I'm keeping my endurance up. Also I sawd a Ultimate Fighter do it and I wanna be just like him.
Speaking of which, actually training martial arts would be a smart move, but I won't be able to afford it very often while I'm on the dole. What I can afford is a good diet and top fucking notch athletic improvement like never before. I'll get back to BJJ in a few months.
The last few months have been dedicated to weight loss - I'm down 25lbs since March thanks to a clean diet and shittonnes of BB complexes and hard running. Having a more sensible size-to-strength ratio = flag, planche, 1-arm pullup and those bastard 30 chins I've been after for the past year.
The old barbell-based maxes took a bit of a hit from the weight loss but I've gotten back on track these past few weeks. As you can see from my old log, I'm moving pretty much exactly the same weight on the bar as I was last year. Bodyweight feats aside I'm no stronger. This must change. I intend to be lighter, stronger and faster than ever before by summer's end.
