A barbell, powerclean, press and frontsquat

[fling4life]

I wish I had continued to do some sort of training when life got in the way. Anything would have been better than nothingpush ups and air sqts for example.

Yes i think you can probably always get 15 minutes in 3 times a week. That is my goal and with this program i end up between 15-30 minutes depending on how much time i spend on mobility after and before. It clears my mind and maybe i will se some progress in the future!

[fling4life]

Okay so today is a good day, going away with the family over the weekend so woke up early to get some training done.
Only had a cup of coffe before training and i could feel my energy drop towards the end. Despite the low volume.

Powerclean 32,5 kg x5 42,5 kg x5 50 kg x5 55 kg x5 60 kg x5 Deadlift 80 kg x5(Just wanted to try it since its been a long time so just did it directly after my clean set)
Front Squat 25 kg x5 32,5 kg x5 42,5 kg x5 50 kg x5 55 kg x5
Press 25 kg x5 32,5 kg x5 42,5 kg x5 47,5 kg x5(This was a mistake, it drained me before the top set) 52,5 kg x2 30 kg x16
Chins BW+8 kg 6-3(No energy left here, just called it a day)
5 minutes of foam rolling+ mobility, and 30 minutes of training.

Feelt good to deadlift again, think im going to cut back on the powerclean top set once a week and do a 5 rep deadlift set instead. Nothing fancy.
Also going to keep doing one amrap set in the press to keep progressing.

[fling4life]

New training session today.
Everything feelt a lot heavier today than last session. I dont Think the volume is a problem. Maybe lack of sleep.
Anyway todays session:

Powerclean 35 kg x5 45 kg x0(Missed this set) 50 kg x5 55 kg x5 65 kg x5
Front Squat 30 kg x5 40 kg x5 50 kg x5 55 kg x5 60 kg x5
Press 30 kg x5 35 kg x5 40 kg x5 45 kg x5 52,5 kg x3 (Only one more rep than last time)
PullUps BW x10

Had some neck pain Before the workout and it got worse after the last set press. Didnt do any extra work because of that.
Now a hot shower!

[fling4life]

Didnt get much sleep last night and the press is not progressing.
Im thinking about doing one volume day, one easier day, and one Heavy day During the week. Not sure how it will fit my time limitations but maybe i can cut one lift out.
Skipped the powerclean today because i was short on time but i cleaned every front squat and press as usuall.
Front Squat 30 kg x5, 40 kg x5, 50 kg x5, 55 kg x5, 62,5 kg x5
Press 30 kg x5, 35 kg x5, 40 kg x5, 45 kg x5, 45 kg x5, 40 kg x5, 35 kg x5, 30 kg x5 (Dropset after the 45 kg x5.)
Pull Ups bw 5-5-5

This session took me 20 minutes to perform. But i Think i will have to find more time to train as the top set gets heavier.
Im thinking about switching one training day to one deadlift day, and if i got time left some light press or superset the deadlift with pushups. I Really miss benching and beeing able to squat Heavy from a rack.

Luckily there is a gym opeing up a 2 minute walk from my work, so maybe i will be able to squeeze in some squat and bench once a week. Or squeeze in, i mean trade it for an hour of sleep.

[fling4life]

Deadlift today. I started out really easy to not hurt myself and to save some time.

Deadlift 85 kg x5, 75 kg x5, 65 kg x5-5-5
Press 30 kg x5, 40 kg x5, 45 kg x5, 35 kg x5-5-5
20 minutes of training, 5 minutes of stretching/Foam rollling.

[fling4life]

Good morning!
Started my monday in the best way possible.
Press 30 kg x5, 35 kg x5, 40 kg x5, 45 kg x5, 40 kg x5, 35 kg x5-5-5-5-5-5
Deadlift 90 kg x5, 80 kg x5, 65 kg x5-5-5-5

Everything feelt nice and easy! Hopefully the press will advance after a week of high volume!

[fling4life]

Forgot to log my morning session on wednesday.


Here it is:

Deadlift 90 kg x5, 80 kg x5, 70 kg x5-5-5-5-5
Press 47,5 kg x5, 40 kg x5, 35 kg x5-5-5-5-5

I have changed the routine a bit the last sessions just because i realised i like deadlift a lot and also read about Pavels "The Bear" program in his book Power to the people.
It makes a god fit into my busy Days.
Hopefully i can make some good progress on it also, despite the short time put in. I like the "most bang for your buck" approach.

[fling4life]

A good training day today. I have been eating a lot the whole day and also had the day of from work to be with my son.

Deadlift 95 kg x5, 85 kg x5, 70 kg x5-5-5-5-5-5-5(felt like i could have been going on forever, but had to make some time for the press aswell)
Press 47,5 kg x5, 42,5 kg x5, 37,5 kg x5-5-5-5-5-5


35 minutes of training and 5 minutes of stretching, and some stiff shoulders after the press.
A good session. Feels good to train in the evening.
Time for a hot shower and relaxation mode.

[fling4life]

A Quick session tonight so that i dont have to train early in the morning tomorow.

Deadlift 95 kg x5, 85 kg x5, 75 kg x5
Press 50 kg x5, 42,5 kg x5, 37,5 kg x5-5-5

Easy session. 20 minutes of training, 5 minutes of foam Rolling.

[BrooklynJerry]

There are plenty of people that feel abbreviated workouts work best for some of us.You seem to have come to the same conclusion. Consistency is th key.