1quick1

Good push presses. I just did the other day for the first time. Nothing extreme just gauging the form. I like them.

XiL3

Jerks are so much more fun than push presses!! You gotta try them.

Michael

Sunday 21st February
Week 7 Day 3: Clean pull workout

Rowing machine
3 minutes

Dynamic stretches
Leg swings + torso swings
Arm swings
Hip circles
Hip stretches
Leg swings
Wrist stretches

Clean pull
Warmup sets:
20kg/44lbs x 5
40kg/88lbs x 5

60kg/132lbs x 3
60kg/132lbs x 3
60kg/132lbs x 3
60kg/132lbs x 3
60kg/132lbs x 3

Asstistance work
Overhead press
Warmup sets:
20kg/44lbs x 8

35kg/77lbs x 8
35kg/77lbs x 8
35kg/77lbs x 8

Hammer curls
10kg/22lbs x 8
10kg/22lbs x 8
10kg/22lbs x 8

Hypers
BW x 8
BW x 8
BW x 8

Spinal decompression
Hanging on the bar

Static stretching
Quads
Hams
Hips
Shoulders
Triceps


Comments
Awesome workout! My clean pulls never felt so stable and solid, back was tight, shoulder blades were pulled together, first pull was strong and second pull was explosive. Looks like I finally nailed the form down

XiL3

Good to hear that the clean pulls are feeling good! You're working up there the right way, keep it up!

Michael

Tuesday 24th February
Week 8 Day 1: Front squat workout

Rowing machine
3 minutes

Dynamic stretches
Leg swings + torso swings
Arm swings
Hip circles
Hip stretches
Leg swings
Wrist stretches

Front squat
Warmup sets:
20kg/44lbs x 5
40kg/88lbs x 5

55kg/121lbs x 3
55kg/121lbs x 3
55kg/121lbs x 3
55kg/121lbs x 3
55kg/121lbs x 3

Assistance work
Close grip bench press
Warmup sets:
20kg/44lbs x 8
40kg/88lbs x 8

55kg/121lbs x 8 - PR!
55kg/121lbs x 8
55kg/121lbs x 8

Dips
BW x 8
BW x 8
BW x 8

Spinal decompression
60 seconds dead hang

Hypers
BW x 8
BW x 8
BW x 8

Static stretching
Quads
Hams
Hips
Shoulders
Triceps
Chest


Comments
Squats are getting heavier and heavier as I approach my PR (57.5kg x 5). Next week I'm gonna do 60kg and that's gonna be a new PR! Can't wait!

XiL3

Congrats on the close-grip PR!

Malley

Nice CG brother. Getting strong buddy!

Sens

Grrrr, you're close grip benching nearly what I bench.

Pfabrizi1

Wow, amazing progress man! Strong close grip too for sure.

Michael

Thanks a lot guys! I don't really consider my CGBP strong, but it's improving! 60kg next week!

Michael

Thursday 26th February
Week 8 Day 2: Push press workout

Rowing machine
3 minutes

Dynamic stretches
Leg swings + torso swings
Arm swings
Hip circles
Hip stretches
Leg swings
Wrist stretches

Push press
Warmup sets:
20kg/44lbs - stretching
40kg/88lbs x 3

50kg/110lbs x 3 - PR?
50kg/110lbs x 3
50kg/110lbs x 3
50kg/110lbs x 3
50kg/110lbs x 3

Assistance work
Bench rows
Warmup sets:
20kg/44lbs x 8

50kg/110lbs x 8 - PR
50kg/110lbs x 8
50kg/110lbs x 8

Chinups
BW x 5
BW x 5
BW x 5

Hanging leg raises
BW x 6
BW x 6
BW x 6

Static stretching
Quads
Hams
Hips
Shoulders
Triceps


Comments
Felt like shit today, only got 4 hours of sleep and I think I caught a cold or something, still, was a pretty strong workout, weights felt pretty light but my body didn't like it, my wrists hurt and my back is kinda mad at me

Michael

Had to skip training today (for the first time since summer vacation). Feeling pretty bad, I definitely got the cold and maybe a fever...

XiL3

Sucks about getting sick, I hate that! Nice PR's the other day.

Malley

17yrs old and a 110 push press.....thats impressive.