Member
Mon 5-6-2023.
82 Now
Lower body.
Stick warmups.
15 minutes squat clean and jerk. 26 lifts, up to 30 k.
Squat. 3x10. (62.5 k) 10. + 15 rader pulls. (72.5) 10. + 15 rader pulls. (85) 10. + 15 rader pulls.
Walk out. ---- 125 k. 10 breath hold with break at hips.
Power Shrug.
3x5. ---- (67.5 k) 5. (77.5) 5. (87.5) 5.
Ab crunch machine (90 k) 17. (77 k) 20.
seated calf. (2 x 20-30) (41 k) 29. 29.
workout time - 1 hour 11 minutes.
Member
Nice sqts, sure a lot of volume. You do the heavy walk outs after the full sqts, is that the best way. Your not doing any dead lifts on this program I see. I may have to try something like your doing, one upper day and one lower day. I don't have any injuries but my back hip and shoulder are ache in the morning.
Member
Hi Jerry. Certainly not the best way if you are priming to sq heavy, but in my program it's just an add on with no strategic purpose. Perhaps when the weights get heavy, i might insert them before the heaviest set.You do the heavy walk outs after the full sqts, is that the best way.
This is the first time i have tried an upper/lower split, but it's not really pure because of the OL's thrown in; they work the whole body.
If i am sore in the morning, i just move gently on ordinary things, which eases things off in a little while. I have a garden, and doing stuff there is about the best recovery system there is.
Thurs 8-6-2023
82 now
Upper body
Stick warmups.
15 minutes squat snatch. 42 reps . up to 30 k.
Press from rack. (5 x 3 ). (30 k.) 3. (32.5) 3. (35.) 3. (37.5) 3. (41.25) [1+f]
Negative (40) 1.
Chins. - 3. +negatives, 10 reps.
Incline Press. (30 k.) 10. (40 k) 7.
Chest supported rows. (35 k) 15. (45) 14.
tricep pullovers. 1 set. ----- ( 20 k) 15.
Alternate curls. 1 set. ---- (10 k’s) 12.
Workout time. 1 hour and 11 minutes.
Member
Thanks for the reply . Once I get moving everything seems to loosen up for me too.
Member
Mon 12-6-2023.
82 Now
Lower body.
Stick warmups.
15 minutes split clean and jerk. 26 lifts, up to 32.5 k.
Squat. 3x10. (62.5 k) 10. + 15 rader pulls. (75) 10. + 15 rader pulls. (85) 10. + 15 rader pulls.
Walk out. ---- 125 k. 10 breath hold with break at hips.
Power Shrug.
3x5. ---- (70 k) 5. (77.5) 5. (85) 5.
Ab crunch machine (90 k) 18. (77 k) 20.
seated calf. (2 x 20-30) (41 k) 30. 30.
workout time - 1 hour 17 minutes.
Member
Thurs 15-6-2023
82 now
Upper body
Stick warmups.
15 minutes split snatch. 30 reps . up to 30 k.
Press from rack. (3 x 5 ). (25 k.) 5. (30) 5. (38.75) [2+F].
Chins. - 3. +negatives, 10 reps.
Incline Press. (30 k.) 10. (40 k) 8.
Chest supported rows. (35 k) 15. (45) 14.
tricep pullovers. 1 set. ----- ( 20 k) 15.
Alternate curls. 1 set. ---- (10 k’s) 12.
Workout time. 1 hour and 12 minutes.
Member
Mon 19-6-2023.
82 Now
Lower body.
Stick warmups.
15 minutes squat clean and jerk. 29 lifts, up to 35 k.
Squat. 3x10. (65 k) 10. + 15 rader pulls. (75) 10. + 15 rader pulls. (85) 10. + 15 rader pulls.
Walk out. ---- 125 k. 10 breath hold with break at hips.
Power Shrug.
3x5. ---- (72.5 k) 5. (77.5) 5. (87.5) 5.
Ab crunch machine (90 k) 19. (77 k) 20.
seated calf. (2 x 20-30) (43.5 k) 25. (41.) This set concentrating on peak contractions -15.
workout time - 1 hour 13 minutes.
Member
Thurs 22-6-2023
82 now
Upper body
Stick warmups.
15 minutes squat snatch. 34 reps . up to 30 k.
Press from rack. (5 x 3 ). (30 k.) 3. (32.5) 3. (35) 3. (37.5) 3. (41.25) [2+F].
Chins. - 3. +negatives, 10 reps.
Incline Press. (30 k.) 10. (40 k) 9.
Chest supported rows. (35 k) 15. (45) 14.
tricep pullovers. 1 set. ----- ( 20 k) 15.
Alternate curls. 1 set. ---- (10 k’s) 15.
Workout time. 1 hour and 15 minutes.
Member
Mon 26-6-2023.
82 Now
Lower body.
Stick warmups.
15 minutes split clean and jerk. 23 lifts, up to 40 k.
Squat. 3x10. (65 k) 10. + 15 rader pulls. (75) 10. + 15 rader pulls.
Walk out. ---- 125 k. 10 breath hold with break at hips.
Squat. (87.5 k) 10. + 15 rader pulls.
Power Shrug. 3x5. ---- (72.5 k) 5. (77.5) 5. (87.5) 5.
Ab crunch machine (90 k) 20. (77 k) 20.
seated calf. (2 x 20-30) (43.5 k) 26. (41.) This set concentrating on peak contractions -16.
workout time - 1 hour 15 minutes.
Member
Thurs 29-6-2023
82 now
Upper body
Stick warmups.
15 minutes split snatch. 26 reps . up to 30 k.
Press from rack. (3 x 5 ). (25 k.) 5. (32.5) 5. (38.75) [1+F]. ---plan was for 3, but i'm in a mini cut. I barely had the energy to climb up the rack 11 times for the chins.
Chins. - 3. +negatives, 10 reps.
Incline Press. (30 k.) 10. (40 k) 3.
Chest supported rows. (35 k) 15.
tricep pullovers. 1 set. ----- ( 20 k) 15.
Alternate curls. 1 set. ---- (10 k’s) 15.
Workout time. 1 hour and 14 minutes.
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