JK vs BigRed

JK

Aim for next week is up the weights again, particularly in the clean and double press. Find the 2nd press pretty difficult as you are basically doing a strict press straight after a clean and press

JK

Week 3 Day 1
 
 
Warmup was 5mins ride then vibration machine for 1min.
BB clean and double press - 5x45, 5x45, 5x45 (wanted to up the weights here but struggle street today, in fact all session, often the case after a day of golf) 
Squats - 10x110kg, 10x120, 10x130 
Straight leg deads - 20x60kg 
Seated row - 5x78kg then 4 sets of 5 x84 
Pullups - plus 10kg for 9, 7, 9 (aim is 25 reps total today) 
BB bench - 5x90, 5x90, 5x90 
EZ bar curls - 5x47kg, 5x47, 5x47 
Farmers walk - 1 lap of the gym with 40kg per side. Made the lap longer than normal with an extra loop at one end.
 
Going to do week 4 of this and then have a week of my usual PHAT style training including some testing of heavier squats. Then 3 more weeks of this before a 3 week minicut before I head to thailand for a few weeks work.

JK

20mins on the bike today at heavy resistance and a good clip.
 
Then mobility work - followed a workout off youtube that was based a lot around quads, hip flexors, groin, thoracic spine.
 
About 15mins of abs work, a rolloutout and 2 mins vibration machine to finish.
 
Left the gym feeling great

Paekakboyz

Omar Isuf has been doing some primo videos on mobility lately. 
 
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Link that vid you used bro, always keen to check out new stuff

JK

I've done these ones so far and then used stuff from them where I see fit

Trying to find the other two. They arent in my youtube list as I think I viewed them direct embedded to an article on testosterone nation website

JK

Day 2 Week 3
 
Warmup was a 1km row then vibration machine. Some light calf raises, light deads and decline crunches.
 
BB high pull - 5x50kg, 5x50, 5x50, 5x50, 5x50
Squats - 10x120kg, 10x135
Straight leg deads - 20x60kg
Machine row - 5x140(pounds), 5x145, 5x150
Pullups - +15kg x 5, 5, 5 reps (aim is 15 reps total today)
BB bench - 5x90kg, 5x90, 5x90, 4x90, 4x90 (bit disappointed but prob didnt have long enough rest time)
EZ bar curls - 10x37kg, 10x37, 10x37
Farmers walk - 2 laps of the gym with 40kg per side
 
Pretty good session. Noticed yesterday than top abs are back and ones below noticeable as well. Prob not eating enough as weight has dropped slightly too.

Paekakboyz

Hold on... Abs are meant to be individual muscles rather than one slightly curved area!!? what black magic are you talking JK!!!
 
one day, one day!

JK

20mins on the bike again today then some mobility work mainly focusing on hips and shoulders using rubber band stretches. The 20mins on the bike just flies by as I search through youtube vids looking at new stuff to do
Tried a few of the shoulder ones from the vids linked below. Hips stuff was from Omars and Bretts ones previously linked

I found by the end of it I could do a proper front rack (using a clean grip as opposed to cross arms) with very little discomfort. Still a bit tight but way better. That what is was. Could never really get to this prosition before. Triceps could still come up a bit higher still so will do some more of Kelly Starretts stuff in future workouts
 
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(not sure why this one shows as a link and not a direct vid)
 
Also did some abs work - 3 sets hanging leg raises, 3 sets hanging leg raises with side twist. 2mins vibration machine to finish.

Paekakboyz

that shoulder and back stuff is magic aye. I'm a big fan of using the bar (in the rack) to compress my traps and also to hit my lats - seems to get that extra bit of mobility that stretching and even rolling out doesn't quite achieve. Fro me at least.
 
Chur for sharing these, will watch them tonight.
 
You should look to give overhead a hoon JK, reckon they'd be right up your alley with that mix of technique and strength. Just don't go lifting heavier than me aye!

Rancid Schnitzel

Damn you guys take this to another dimension.

Paekakboyz

Bro it can look pretty hardcore but it's really accessible stuff. If you've ever had any issues with shoulders or upper back in particular this shit is gold. What I thought was a rugby related shoulder issue is actually a lack of flexibility from being a bench hero for years. Plus thinking that doing as much back work as chest work equalises things. Not quite the case unfortunately.
 
I'm into a certain type of lifting and if I want to do it well, and safely, this is the stuff I need to work on. ha ha all started with front squats and wanting a good rack position. Watch out bro, that's a gateway lift!
 
Maybe target your worst area and see if a few weeks of effort makes a difference? Umm you won't get your money back though :whistle:

JK

The mobility work makes a HUGE difference.
 
Not sure how I will go back to my 5 days lifting programme I've been doing for years unless I add 15-20mins to my workouts each day to add in mobility stuff.
 
Sure makes your warmups way more meaningful than a few mins cardio to get blood pumping and a couple of hopeful stretches!

JK

Skipped the early morning session as too much on this morning.
 
Will load up on carbs throughout the day and get in for a big session on the way home this arvo. 5x10 squats and heavy this arvo so will need it!

JK

Week 3 day 3 and a very quiet gym mid arvo 
Warmup was 5 mins ride and vibration machine for 1min. Then some hip mobility work. 
BB clean and double press - 5x45kg, 5x45, 5x45 
Squats - 10x110kg, 10x120, 10x130, 10x140 (stoked to get 10), 100kg x10 (paused). 
Straight leg deads - 20x60kg 
Seated row - 5x84kg, 5x84 
Pullups - 12 reps (easiest ever, first couple were almost muscle ups) 
CG bench - 8x70kg, 8x75, 8x75 
Single arm cable curls - 12x20kg per side, 12x26, 12x26 
Rope hammer curls - 5 sets of 10 @ 38kg superset with tricep push downs 12x68kg 
Dips - 15, 20, 20 reps 
Pretty good week. Still struggling on the clean and double press, 2nd rep real hard work after 3 or so reps. Squats going good thanks to the extra mobility

JK

Week 4 Day 1
 
Training session after ANZAC dawn parade then got some work need to do so going to the office while its quiet.
 
Warmup was 5mins ride then mobility exercises with rubber bands and a roll.
BB clean and double press - 5x45, 5x47.5, 5x47.5 
Squats - 10x115kg, 10x125, 10x135, did some extra with a deep pause - 10x100k, 10x60, 10x60 
Straight leg deads - 20x60kg 
Seated row - 5x81kg then 4 sets of 5 x84 
Pullups - 10,9,8 reps (aim is 25 reps total today and usually add weight but no weight belt to be found so did unweighted with 30sec rests) 
BB bench - 5x90, 5x90, 5x90 
Machine bicep curls - 5x47kg, 5x47, 5x47 
Farmers walk - 2 laps of the gym with 42.5kg DB per side.

Sapetyvi

How much do you reckon you can max on back squat? I did 155 today and i seriously doubt I could rep 10 @110, let alone more. The "best" set I have done was 13x100.

JK

Prob 170ish but havent tried it so really just guessing until I do it.
 
I often will rack up a heavier squat for a single or towards the end of my workout. Actually did a 160 today but didnt include it above as not really part of the programme and depth wasnt great. But could move the weight!
 
Made really good squat gains over the last couple of months. I think the knee sleeves give me added confidence. Plus better warmups and mobility work. And a lot of volume at the moment with squatting 3 times a week

Sapetyvi

Have added volume too and reckon it is already paying dividens, as tried max approx 5 weeks or so back and only got to 145 which wasnt so deep, whereas today the 155 was as deep as I could to!

Paekakboyz

You want at least a good 6 weeks between any 1RM attempts imo. Hitting high volume and mixing it up with heavier singles and pause variations will get your 1RM up waaaay faster. Plus volume sorta counts as cardio!

JK

20mins on the bike then mobility work for 25mins focusing on ankles, hips, shoulders using the small hard ball and also the big stick. Highly technical stuff around here.
 
15mins abs work to finish

The Silver Fern

JK vs BigRed