Padkapow- shamrock20s log - Page 30 - Health and Fitness Forum

5/14
Deload week.

Going to not be a ****** and get my squat and overall strength up. I hope to train 3-4x per week and will probably do a texas method w/ unilateral squat day to balance things out. I am going to give sumo DLing a try as my post chain is weak and I don't want to affect my already ****ty clean/snatch 1st pull.

Will bench to bring the bro gains. Vballin and sun.

Summer of Jacked and Tan.

Quote

05-17-2016 , 12:46 PM

#727

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

5/15
BS 5x10@95kg
:60 Rest between

Snatch 4x3 low blocks
62, 62, 70, 70

Snatch DL w pauses
3x3 84

GHR 2x8
RKC 2x8

Vball

5/16
Vball

5/17
off

Quote

05-19-2016 , 11:19 PM

#728

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

5/18
FS
75x5
81x5
88x5
93x5
102x5

Jerk 4x3 @70

Sumo DL?
4x6 @110

EZPZ

Quote

06-03-2016 , 11:44 AM

#729

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

BS 10 - 8 - 8 - 6 - 6
70, 84, 95, 102, 110

EZ

Pendlay 3x6@62
Chins 10, 8, 8

Push up x 15
GHR x 8
Face Pull x 20
x3

Cutting. Vball

Quote

06-08-2016 , 02:42 PM

#730

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Actually training now!

6/6

Bench 1x5 up to 93kg lol KYS

Weight Vest Push up on handles

2x15

Barbell Row
Rear delt fly
4x12

DB Shrugs
DB Curls
4x8-12

PM Vball league game

2100 cals 200g proton

6/7

Single leg Box Jumps
5x2/ea

Sumo DL 1x3 @ 166kg lol KYS

Felt like virgin hook grip all over again. First time doing sumo and sorta don't like it. Wasn't hard and want to ease into these things

Split Squat w Pause
2x8 @ 65#x2

GHR
3x8

Spread eagle abs
4x12 18#

EZPZ

2800 cals 200g proton

Quote

06-08-2016 , 03:46 PM

#731

The Yugoslavian

STTF HUC II Winner

Join Date: Sep 2004 Posts: 25,040

Quote

06-09-2016 , 01:41 PM

#732

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Bench press
4x15 @ 55kg

SL Squat to bench 3x5/ea (BW)

Chins 4x8
Face Pull 4x12

DB Press 4x10
Cable Row 4x12

Curls 3x8
Rear Delt 3x12

Bar hangs 2x ~:60

Quote

06-10-2016 , 11:15 PM

#733

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

BS 1x5 @ 138kg

Split Squats
3x6 @70 hand, then 55 legs were cooked
RDLs
3x8@84kg

Weighed in at 86kg.

Quote

06-13-2016 , 07:33 PM

#734

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

6/13
Sumo DL 1x3 @ 175kg
No belt - white monster before hand. RPE 8.5 - 9

Split Squats 2x8 @ 55#

GHR 3x12
Awful

Weighted Abs 4x10

Vball game tonight.

Quote

07-03-2016 , 09:34 AM

#735

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Lifting vballin leanin not logging.

Weighed 85kgs on the nuts yesterday FS 116 x 3, RDLs 3x12 @ 102kg chins 4x8. Keeping the programming bare bones. My shoulders only work if I lift overhead or vball not both.

More 2v2 vball.

Quote

08-05-2016 , 10:01 AM

#736

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Guess I'll start logging since back from vacation.

I'm going to run texas method

Day 1:
BS 5x5
Press 5x5
DL 1x5

Day 2:
FS 3x3-5
Press 3x5
Back Ext 5x10
Chins 3xF

Day 3:
BS 1x5
Press 1x5
Clean 5x3

2 of the other days I'll end up doing KB work, oly tard, vball or prowler.

Will start on Sunday. Plan is to eat quite a bit and get strong.

Quote

08-05-2016 , 10:38 AM

#737

rAv

veteran

Join Date: Apr 2010 Posts: 2,288

Just read the OP. You still in Thailand?

Love me some ผัดกระเพรา as well

Quote

08-09-2016 , 04:27 PM

#738

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Nope - in Minneapolis.

8/7

BS 5x5 @ 102kgs
Press 5x5 @ 45kgs - really ez - vball killing my right shoulder

I'm out of strength shape :/

Contrast carries 3x20m
Stretched.

Last edited by shamrock20; 08-09-2016 at 04:33 PM.

Quote

08-09-2016 , 04:28 PM

#739

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

8/8
Speed DL OTM
12x1 @ 102

Using conventional for speed will pull sumo for intensity.

Chins 3 x Max
15 - 10 - 10

SL RDL w barbell 30 kg
2x8/ea
Ab Wheel
2x10

Carries.

legs are shot.

Quote

08-10-2016 , 03:22 PM

#740

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

8/9
FS 3x3 @ 93kg

CGBP
3x5 @ 70kg

Back Ext 5x10
Push Up 5x10
Inverted Row 5x10

EZPZ - Hungry

Quote

08-11-2016 , 10:08 PM

#741

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

8/11

Squat 1x5 @ 135
Hard, sadly

Press 1x5@ 62
EZ

DL 1x5@ 161
Not awful

Deadlift
Pull ups 3x Max
16, 10, 7

Pretty good overall for my first intensity day.

Quote

08-16-2016 , 11:52 AM

#742

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

8/13-14
Vball mostly 2s, some 4s.

8/15
Squat 5x5 @ 106
Bench 5x5 @ 80kg

Contrast Carries and hip stretches.

Quote

08-17-2016 , 12:00 PM

#743

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

8/16
Speed DLs
12x1 OTM w 120kgs. EZPZ

Netural grip pull ups
17, 12, 10

SLRDL
2x6/ea @ 85#
Weighted planks 2x :20 @ 90#

Quote

08-18-2016 , 11:42 AM

#744

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

8/17
FS 3x3 @ 102

Press 3x5
48, 55, 62

Pendlay Rows 3x6
55, 62, 65

Back Extension 5x10
Reverse Lunge 3x10/ea
Seated Row 3x10

Quote

08-22-2016 , 08:32 AM

#745

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

8/19

Squat 1x5 @ 137

Bench 1x5 @ 93

DL 1x5 @ 165

Everything was a grind, this week I ate like **** and slept worse. Just a punch the clock sort of workout.

Quote

08-23-2016 , 01:48 PM

#746

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

8/22
BS 5x5 @ 109

Press 5x5 @ 48kg

EZPZ

Quote

08-31-2016 , 09:41 AM

#747

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

8/23
Speed DL 6x1 @ 125

Chins: 19, 12, 6

8/24
Close Grip bench 5x5 @ 80

8/26

Squat 1x5 @ 138

Press 1x5 @ 63

DL 1x5 @ 150 Resetting as it doesn't feel great

8/27
Pause DL (below and above knee :03)
5x3@ 100 :60 rest between sets

Pendlay Rows 3x6 @ 70

Seated Row 3x10

Vball

Quote

08-31-2016 , 09:44 AM

#748

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

8/28
BB day
Chins: 10, 8, 6, 6, 6
Planks 5 x :15

Chest supported Rows 5x10
Pull aparts 5x15

Lat Pull down 5x10
Inverted Row 5x10

Seated Curl 4x12
Feet elevated Push Up 4x12
Push Down 4x12
Weighted Sit up 4x12

8/30
BS 5x5 @ 110
Bench 5x5@80

Quote

09-10-2016 , 07:22 PM

#749

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Lifted didn't log.

9/7

Pounds

Squat 5x5 @ 250

OHP 5x5 @ 115

R Lunges 3x8/ea w/24kg
KB Row 3x12 w/24kg
OH Med Ball throws 3x10

9/8

DL
3x5 @ 315

9/10

Did a Joe Mills 20/20

20 snatches
62 x 5, 70 x 5, 80 x 5, 84 x 4... 1 miss

20 clean and jerks
70 x 5, 80 x 5, 88 x 5, 93 x 5

Close Grip Bench
155 x 5, 175 x 5, 185 x 5

Wrecked. Pretty happy with how the classics went now that vball is over and its strong season

Quote

09-13-2016 , 10:54 PM

#750

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

9/12

Backsquat 1 x 30 @ 190

Bench 5x5 @ 185

Both pretty easy. When I was 25 did 225 for 25 reps, this was much easier.

Got my test levels checked on my bday:

Component Your Value Standard Range

Sex Horm Bind Glob 56 nmol/L 16 - 70 nmol/L

Testosterone 503 ng/dl 200 - 745 ng/dl

Testosterone, Free 7.4 ng/dl 3.1 - 12.8 ng/dl

Testosterone, Bioav. 174.0 ng/dl 71.7 - 300.0 ng/dl

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