_Wolf_

Congrats!

XiL3

Good work on the 220 clean pull!

Michael

Tuesday 31st March
Week 1 Day 1: Push

Rowing machine
5 minutes

Standing press
35kg/77lbs x 5
35kg/77lbs x 5
35kg/77lbs x 5
35kg/77lbs x 5
35kg/77lbs x 5

Dips
BW x 5
BW x 5
BW x 5

Incline dumbbell press
18kg/40lbs x 8
18kg/40lbs x 8
18kg/40lbs x 8

Seated dumbbell press
14kg/30lbs x 8
14kg/30lbs x 8
14kg/30lbs x 8

Pushdowns
27kg/60lbs x 8
27kg/60lbs x 8
27kg/60lbs x 8

Cable lateral raises - FUCKING HEAVY
2.5kg/5.5lbs x 8
2.5kg/5.5lbs x 8
2.5kg/5.5lbs x 8

Bench press
40kg/88lbs x 8
60kg/132lbs x 8
70kg/154lbs x 8

Comments
First workout in almost 2 weeks and it turned out great! Felt very strong today, especially the bench press surprised me. I tried doing the 2 dumbbell lying tricep extension, but they hurt my elbows and I decided to do pushdowns instead. Gonna replace them with CGBPs next workout. My right shoulder was actually hurting on the cable raises, even with that light weight, so I think I'll just do normal dumbbell raises instead.

XiL3

Ending with bench press? Why?

Michael

I'm not actually supposed to do bench press on that day, I just had a lot of energy left in me and needed to get it out

Michael

Thursday 2nd April
Week 1 Day 2: Pull

Rowing machine
5 minutes

Clean pull
65kg/143lbs x 5
65kg/143lbs x 5
65kg/143lbs x 5
65kg/143lbs x 5
65kg/143lbs x 5

Chinups
BW x 3
BW x 3
BW x 3

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

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

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

Comments
Great workout! I went pretty light today, just to get the feel of the new program. Felt good to hit high reps again!

XiL3

How's your form doing on everything?

Michael

Pretty good I guess, haven't done cable rows in a while, so it may take some time to get used to them again. Clean pulls are feeling great, I don't have a coach, so there may be some minor problems in my technique, though I consider it to be near-perfect right now

getfit74

Solid workouts man.

Michael

Thanks man!

Sunday 5th April
Week 1 Day 3: Squat + olympic

Rowing machine
5 minutes

Parallell back squat - first time ever!
60kg/132lbs x 5
60kg/132lbs x 5
60kg/132lbs x 5
60kg/132lbs x 5
60kg/132lbs x 5
60kg/132lbs x 5
60kg/132lbs x 5

Power clean + push press
40kg/88lbs x 2
40kg/88lbs x 2
40kg/88lbs x 2
40kg/88lbs x 2
40kg/88lbs x 2

Comments
Believe it or not, I have never done parallell squats until this day. It was kinda unusual, but my back didn't round and it felt better. My knee was bothering me a little, but hopefully it was just today. Squats were strangely heavy too, guess I'm just unused to not having that bounce that you get from ATG squats. Power cleans felt great, but they are waaay to light, and I need to increase the weight so I could get more out of my triple extension (triple extension is the term for the end of the second pull, where you extend your ankles, knees and hips, and create that explosion that drives the bar upwards)

XiL3

Good work on the parallel squats, and you are going to be a cleaning machine one day!

Michael

Tuesday 7th April
Week 2 Day 1: Push

Warmup
Rowing machine: 3 minutes
Arm swings: 30

Standing press
37.5kg/83lbs x 5
37.5kg/83lbs x 5
37.5kg/83lbs x 5
37.5kg/83lbs x 5
37.5kg/83lbs x 5

Dips
BW x 6
BW x 6
BW x 6

CGBP
55kg/121lbs x 8
55kg/121lbs x 8
55kg/121lbs x 8

Incline dumbbell press
18kg/40lbs x 8
18kg/40lbs x 8
18kg/40lbs x 8

Seated dumbbell press
16kg/35lbs x 8
16kg/35lbs x 8
16kg/35lbs x 8

Lateral raises
6kg/13lbs x 8
6kg/13lbs x 8
6kg/13lbs x 8

Comments
Great workout today. Form was good and I felt strong on everything

Malley

ATG squats suck anyways. Horrible for your knees!

Michael

My knees actually felt better doing ATG, but maybe it's just because I'm so used to them...