You continue to impress, 81 Now. I look forward to watching your efforts for years to come.
Keep at it!
Mon 30-5-2022
81 now
Part B of the heavy day.
Fast no grind Squats. (45 k) 1. (65) 1. (75) 1. (82.5) 1. (92.5) 1.
Cleans and Presses. (25 k) 5. (30) 5. (38.75) 5.
Hi Pull. (75 k) 3. (80) 3. (85) 3.
Olympic Deadlift and heels raise. (85 k) 5. (95) 5. (100) 5.
Quarter Press. (60 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
Overhead Split Squat. Left leg forward, then right leg forward. Front leg to complete fold, back leg to knee touch. (20 k) 1.
Workout time 58 minutes.
You continue to impress, 81 Now. I look forward to watching your efforts for years to come.
Keep at it!
Thank you, Bill. Have been on a program recommended by Marty Gallagher this year. One heavy whole body workout a week. Been making regular minor improvements on most everything. My quads must have come up, because they're rubbing together when i walk. This despite two 36 hour water/coffee fasts a week, trying to trim down.
Thurs 2-6-2022
81 now.
Light day.
Seated heels raise machine. (51.3 k) 15. ----- Last 7 reps peak contraction.
Heels Raise, leverage calf machine. (100 k) 15. Last 6 reps peak contraction. (105 k) 15.
Lat machine, curl down to back of neck. (21.8 k) 15. 15. ---- last 3 reps each set were peak contractions.
Lying dumbells tri extention. (9 k's) 15. 15.
rear delt raise (5 k's) 15. 15.
Ab crunch machine. (81 k) 15. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Workout time - 51 minutes.
When do you schedule the two 36 hour fasts in your training week?
Hi Fred. My training days are Mon and Thurs, my fasts start on Tues and Fri mornings.When do you schedule the two 36 hour fasts in your training week?
Mon 6-6-2022.
81 Now.
Part A of heavy day.
Stick warmups.
Jerk Press Behind Neck. (30 k) 3. (32.5) 2. (35) 1. (37.5) 1. (42.5) 1.
Front Squats (45 k) 3. (55) 3. (65) 3. (70) 3. (78.75) 3.
Romanian Deadlifts. (80 k) 10. (90) 10. (95) 7.
Shrugs. (90 k) 20. (100) 12.
Palms up, close grip lat machine (61.3 k) 9. (68.9) 3.
Leg curl machine (23 k) 7. --- gassed.
Workout time : 1 hour and 14 minutes.
Thurs 9-6-2022
81 now.
Light day.
Seated heels raise machine. (51.3 k) 15. ----- Last 8 reps peak contraction.
Heels Raise, leverage calf machine. (100 k) 15. Last 7 reps peak contraction. (105 k) 16.
Lat machine, curl down to back of neck. (21.8 k) 15. ---- last 4 reps were peak contractions. (21.8) 15 ---- last 3 reps peak contractions.
Lying dumbells tri extention. (9 k's) 15. 15.
rear delt raise (5 k's) 15. 15.
Ab crunch machine. (81 k) 16. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Workout time - 56 minutes.
Mon 13-6-2022
81 now
Part B of the heavy day.
Fast no grind Squats. (45 k) 1. (65) 1. (75) 1. (85) 1. (92.5) 1.
Cleans and Presses. (25 k) 3. (30) 3. (35) 3. (37.5) 3. (42.5) [2+F].
Hi Pull. (75 k) 3. (80) 3. (85) 3.
Olympic Deadlift and heels raise. (85 k) 5. (95) 5. (100) 5.
Quarter Press. (60 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
Overhead Split Squat. Left leg forward, then right leg forward. Front leg to complete fold, back leg to knee touch. (20 k) 1.
Workout time 1 hour and 12 minutes.
Thurs 16-6-2022
81 now.
Light day.
Seated heels raise machine. (51.3 k) 15. ----- Last 8 reps peak contraction.
Heels Raise, leverage calf machine. (100 k) 15. Last 7 reps peak contraction. (105 k) 16.
Lat machine, curl down to back of neck. (21.8 k) 15. ---- last 4 reps were peak contractions. (21.8) 15 ---- last 3 reps peak contractions.
Lying dumbells tri extention. (9 k's) 15. 15.
rear delt raise (5 k's) 15. 15.
Ab crunch machine. (81 k) 16. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Workout time - 53 minutes.
Mon 20-6-2022.
81 Now.
Part A of heavy day.
Stick warmups.
Jerk Press Behind Neck. (25 k) 5. (32.5) 5. (38.75) 5.
Front Squats (45 k) 5. (60) 5. (75) 5.
Romanian Deadlifts. (80 k) 10. (90) 10. (95) 7.
Shrugs. (90 k) 20. (100) 12.
Palms up, close grip lat machine (61.3 k) 10. (68.9) 4.
Leg curl machine (23 k) 13. 13.
Workout time : 1 hour and 3 minutes.
Thurs 23-6-2022
81 now.
Light day.
Seated heels raise machine. (51.3 k) 15. ----- Last 9 reps peak contraction.
Heels Raise, leverage calf machine. (100 k) 15. Last 8 reps peak contraction. (105 k) 16.
Lat machine, curl down to back of neck. (21.8 k) 15. ---- last 4 reps were peak contractions. (25 k) 15.
Lying dumbells tri extention. (9 k's) 15. 15.
rear delt raise (5 k's) 15. 15.
Ab crunch machine. (81 k) 17. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Workout time - 1 hour and 1 minute.