Michael

Wednesday 8th April
Week 2 Day 2: Pull

Rowing machine
5 minutes

Clean pull
70kg/154lbs x 5
70kg/154lbs x 5
70kg/154lbs x 5
70kg/154lbs x 5
70kg/154lbs x 5

Chinups
BW x 4
BW x 4
BW x 4

Seated cable row
45kg/99lbs x 8
45kg/99lbs x 8
45kg/99lbs x 8

Pulldowns
60kg/132lbs x 8
60kg/132lbs x 8
60kg/132lbs x 8


Hammer curls
12kg/26lbs x 8
12kg/26lbs x 8
12kg/26lbs x 8

Comments
Gym's closed tomorrow and on friday, so I had to train today, right after my push day. I was still pretty sore, so today's workout was pretty hard. My CNS hasn't fully recovered since yesterday, so clean pulls were heavy as shit.

XiL3

People think I'm smoking crack when I talk about my CNS and how it feels and when it crashes...good workout man, and good to know that I'm not the only one in the world who talks about the CNS. I had a huge CNS crash sunday/monday.

Michael

Yeah, CNS crashes SUCK!

Had to skip today's workout becacause of sore legs and some lower back pain. I'll just try to recover fully before the next workout instead.

EDIT: Just found out that the gym was closed because of Easter holidays, so I couldn't have gone either way!

Michael

Tuesday 14th April
Week 3 Day 1: Push

Bench press
70kg/152lbs x 5
70kg/152lbs x 5
70kg/152lbs x 5
70kg/152lbs x 5
70kg/152lbs x 5

Dips
BW x 7
BW x 7
BW x 7

Incline dumbbell press
20kg/44lbs x 8
20kg/44lbs x 8
20kg/44lbs x 8

Dumbbell bench press
22kg/49lbs x 8
22kg/49lbs x 8
22kg/49lbs x 8

Rope pushdowns
23kg/51lbs x 8
18kg/40lbs x 8
18kg/40lbs x 8

Comments
Not really satisfied with the benching, it actually felt pretty heavy. My PR is 75kg/165lbs x 8, so my goal is to at least bench 77.5kg/170lbs x 5x5 during the next few weeks. Dips felt great and easy, guess I was really warmed up after the benching. The rest of the pressing was great, mindmuscle connection was great, and the elbows felt good. Overall, a great workout (though I want to bench more!!)

XiL3

You got 170 5x5 easily.

Michael

Thursday 16th April
Week 3 Day 2: Pull

Chinups
BW x 5
BW x 5
BW x 5

Seated cable row
50kg/110lbs x 8
50kg/110lbs x 8
50kg/110lbs x 8

Pulldowns
60kg/132lbs x 8
60kg/132lbs x 8
60kg/132lbs x 8

Dumbbell row
25kg/55lbs x 8
27.5kg/61lbs x 8
27.5kg/61lbs x 8

Barbell curl
25kg/55lbs x 8
25kg/55lbs x 8
25kg/55lbs x 8

Hammer curls
14kg/31lbs x 8
14kg/31lbs x 8
14kg/31lbs x 8

Comments
Very satisfied with today's workout, form on everything was great, and everything felt awfully easy. Tried out dumbbell rows and barbell curls again (which I haven't done in years), so I started with pretty light weight. Bicep exercises actually felt pretty heavy, even the 25kg/55lbs barbell curls! Gotta work hard to increase the weight on those.

***"CUTTING" UPDATE***
I decided that at my weight, height and muscle mass (the little that is) it would be stupid to concentrate on cutting just for the summer. Instead, I decided to work my ass off in the gym, eat A LOT of healthy food and start jogging to improved my cardiovascular system. I doubt I'm gonna gain any weight with my crazy metabolism, but hopefully, I'll lose some bodyfat without losing any muscle at all.

Michael

Thanks, hopefully I will!

XiL3

Your plan is going to work, and you'll keep getting neuromuscular gains on your olympic lifts, so you'll be strong and lean in the summer.

Michael

Saturday 18th April
Week 3 Day 3: Olympic weightlifting

Power clean + power clean + 2 power jerks
40kg/88lbs x 2
40kg/88lbs x 2
40kg/88lbs x 2
40kg/88lbs x 2
40kg/88lbs x 2

Front squat - somewhere between parallell and ATG
40kg/88lbs x 5
40kg/88lbs x 5
40kg/88lbs x 5
40kg/88lbs x 5
40kg/88lbs x 5

Clean pull
60kg/132lbs x 3
60kg/132lbs x 3
60kg/132lbs x 3
60kg/132lbs x 3
60kg/132lbs x 3

Comments
My back felt great today, no pain or soreness at all Power clean and jerks were pretty good, but there are still some minor things I have to workout on, especially a more powerful explosion at the top. Power jerks didn't feel as stable and powerful as I would have hoped, but I'm gonna work on that.

I stretched my hip adductors a lot yesterday so it was easier to go deeper on the front squats, and they felt very good. My back still round at the very bottom, but I only went 1/2 ATG. Torso was upright, knees and back felt good.

And I finally nailed the clean pull form, I feel that I'm pushing more through my heels and the bar stays very close to the body. After a slow and controlled first pull, I tried to extend and explode as hard as I possibly could. Will be awesome to do that with heavier weights!

Michael

Tuesday 21th April
Week 4 Day 1: Push

Bench press
72.5kg/160lbs x 5
72.5kg/160lbs x 5
72.5kg/160lbs x 5
72.5kg/160lbs x 5
72.5kg/160lbs x 5

Dips
BW x 8
BW x 8
BW x 8

CGBP
57.5kg/126lbs x 8
57.5kg/126lbs x 8
57.5kg/126lbs x 8

Comments
I made a huge mistake today, I ate about a dozen - what seemed to be - good chicken wings right before the workout. My stomache did NOT like that all, and after the dips, I started feeling pretty bad. When I was finished with the last set, I had to rush off to the toilet, and after that, I knew that I could not continue. Also, my right shoulder was hurting a bit, so it may also have caused me to feel so weak today... Hopefully I'll return stronger next week.

XiL3

Good workouts, haha yea stomach problems can be a huge pain, literally.

Malley

First time I have looked in here in a long time. Your bench sure has shot up ALOT!

Michael

Thursday 23rd April
Week 4 Day 2: Pull

Chinups
BW x 6
BW x 6
BW x 6

Seated cable row
55kg/121lbs x 8
55kg/121lbs x 8
55kg/121lbs x 8

Pulldowns
65kg/143lbs x 8
65kg/143lbs x 8
65kg/143lbs x 8

Dumbbell row
27.5kg/61lbs x 8
27.5kg/61lbs x 8
27.5kg/61lbs x 8

Barbell curl
27.5kg/61lbs x 8
27.5kg/61lbs x 8
27.5kg/61lbs x 8

Hammer curls
14kg/31lbs x 8
14kg/31lbs x 8
14kg/31lbs x 8

Comments
Great workout today, I tried doing chinups with perfect form, with the bar touching my clavicles. Curls were unusually heavy today, I guess my biceps burnt out from all the pulling.

Malley

Good ole back and biceps. Do you ever feel like your biceps are going to fall off your arm the next day? Those workouts are tough.