“Back at it again in the white vans” – Daniel’s Friend
Been swimming with the adult swim fit group 3x a week during finals prep and grading, but we back and we gon’ be sore.
Bodyweight: 199.9lb
Chest day:
3 x 10 DB bench
3 x 15 cable tricep push down
1 x 8 bench press @ 155lb
5 x 5 bench press @ 185lb
4 x 10-12 OH tricep press
5 x 5 incline bench @ 135lb
4 x failure cable tricep push down
*hip hop air horn
We back y’all. Life has been stressful/busy
2.5 mile jaunt along the river. Ran a full mile to say I could. Mixed in a mile for the rest.
EZ day today, wasnt feeling super inspired today. Cameron told me to do arms and calves so i kinda did that.
Roll and stretch
KB warm up complex
4×5 db bench 1 arm at a time @ 80lbs then 3×4 @85 superset each with 4 pullups
2 miles EZ on the treadmill.
Have a great wknd, yall
Since I had already lifted heavy lower body press, pull and heavy upper body press and pull I did a bunch of cardio power/power endurance stuff
KB warm up complex
Use the stick on my shins and quads
ladder 1-5 of pistol squats and BW SLDL
goofed around with the kettle bells with my boy Dmitry.
Secret service snatch test – 160, the smooth finish KBs with no chalk are hell.
2 get ups each side w/ 24kg
10 straight leg sit ups w/24kg
4 500m row @ 1 min rest – held 1:44pace then 1 500m row EZ
KB warm up complex
deadlift
1×10@135
1×8@225
15 rounds of Doubles @ 315 every :40 — got them all this time.
elevator up
3 miles on the treadmill @ 3% and 6.5mph
upper body blast today
rolled out
OH Press
30 or so presses with no weight on the bar, couple of pull ups
2×5 @ 95
5×5 @ 135 – super set with 5 pull ups
1×1 @ 145
1×1 @ 155
1×5 @ 135
20 bar press, 10 behind the necc
1 ladder to 5 of clean and press with 24 kg bell and pull ups
1 ladder to 5 of clean and press with 32 kg bell and pulls ups
3 min of db bench with the 20s
elevator up
3 miles on the treaddy a 3% and 6.5 mph
30 min of middle split training from gymnastics bodies program
KB warm up + push ups
4 x 5 KB front squat (1 32, 1 28 kg bell because jabronies on the rack.)
1×5 @ 185
2×3@225
1×1 @ 235
1×1 @ 245
1×1 @ 255, nailed it this time, EZ money
1×5 @ 225 back squat for funsies
1×10 @ 135 back squat with an extended bottom pause for funsies
5×5 pull ups
4×5 DB bench 3 rounds with the 80s, 1 with the 85s
2000m row (intended to do a 5k but was low energy so i called it quits)
Weekend run on the road. shins feel okay today, so hopefully can get some good treaddy mileage in this week.
4.00 miles, 36:45, 9:10 pace ish. Tried to keep it under control the first half because my cardio shape is much better than my leg shape. a tough combo when trying to get back into running. mile 3 was 8:25 i think.
Rolled out my legs and back
Hit the KB complex warm up + pull ups
Deadlift 10×135, 8×225
15 doubles One every :40 @315, had to take a break on the 11th one then 13-15 I did singles was too hard .
4x750m row @ 1:30 rest, last one hurt
I am now a huge pussy when it comes to Olympic lifts. Going to regain my manhood and do more cleans etc. This was more cardio than anything really.
[Clean circuit 4 rounds. 135 for all reps, don’t drop bar until completion of round. 1 round = 3x through the following:
1 full clean from floor
1 clean from below the knees
1 clean from the hips, then split jerk]
1 clean from floor @155
1 clean from floor @185
1 clean from floor @195
1 power clean from floor @205
Snatch balance:
4×4@105
