OSM 1.3 DOUBLE PR SMASHING DAY

POWER CLEAN
77.5KG x3 PR
80.0KG x2 NOT PRETTY PR

10.5CM PLATE BLOCK PULL
197.5 2x1 PR

FRONT SQUAT
67.5 3x5

Ab Pulldown
2x10
1x20

OSM 1.1 : Nose Bleed SQUATS

OSM = Old School Methods
cuz im going back old school style.

A2G PAUSE SQUAT
137.5 x2

A2G SQUAT
97.5 3x10

GHR
3x10

Abs

BARBELL COMPLEX
25.0 DID NOT SURVIVE
-------------------------
Definitely 1-2 more reps left in the tank for the pause squats but don't know why i didn't go for it. I must have wimped out.
125kg for reps next week is definitely on the cards.

WEEK 4.3 + 4.4

Week 4.3
DEFICIT DEADLIFT
160.0 3x2

PAUSE SQUAT
97.5 4x5
107.5 1x5+1
-----

Week 4.4
POWER CLEAN AND PRESS
57.5 2X3

POWER CLEAN
72.5 5X1

ONE ARM DB SHOULDER PRESS
25.0 3X10

DB PULL OVER
27.5 3X8

DB OVERHEAD EXTENSION
17.5 3X10

LAT PULLDOWN
90.0 3X10

CURLS

WEEK 4.1 SQUAT DAY

Close Stance Squat
150.0 x1, 1

Front Squat
77.5 x10, x8, x8

Deficit Deadlift
160.0 x2
140.0 x3

Abs

------

Lessons learnt:
Box squat made my squat drop. I DONT KNOW WHY! But I lost my tightness at the bottom. 150.0 came up really slow from the hole. I don't know whats wrong. But I will probably ditch box squats for now. One reason box squat failed me could be that the height was higher in comparison to my regular squat. Then again, I squatted close stance today, so that could be why.

I will move front squats to Day 3 of each training cycle. Will do deficit deadlifts right after squatting.

220kg deadlift
200kg squat
120kg bench

here i come.

Preparatory Week 1.2 Bench

Incline Bench
67.5 x3
72.5 x1, x2F

DB Bench
22.5 3x10

Overhead Tricep Extensions
22.5 3x10

DB Rows
40.0 x15

BB Shrug
140.0 x cant remember

Close Grip Pulldown
105.0 x cant remember


--------

I dont care. Im going back to old school style.

Preparatory Week 1.1 Deadlift

Actually wasn't meant to go heavy but inspired by Konstantinov.



Anyway...

DEADLIFT
187.5 x1 PR

CLOSE STANCE SQUAT
97.5 4x5, x10, x5

Glute Ham Raise
4x10

Abs

---
Starting to feel better now. Setup for 187.5kg pull could have been better, but still did it nonetheless. Fuck, shoulda been 200kg now though.

WEEK 3.4 DE BENCH

TRAIN LIKE A BODYBUILDER!!!!!

Speed Bench
57.5 8x3

DB Bench
25.0 3x10

Overhead Tricep Extension
25.0 3x10

DB Pull throughs
20.0 3x10

Side Lateral Raise
10.0 3x10

Front Raise
15.0 3x10

Face Pull
45.0 3x10

BB Rows
37.5 3x10