Target: Transvulcania

[ninearms]

Thanks man.

Wednesday 02/05/12: Week 1

Easing my way back in...

6.30am

A) Snatch balance
30/5
35/5
40/5
45/5
40/5
35/5

B) Power curls
40/10x2
40/13

9pm

A) Rack jerks
40/3
50/3
60/3
70/3
65/3
60/3

A bit rusty, but not bad.

B) Press
50/2-3-5-2-3-5

[ninearms]

Thursday 03/05/12: 7am

Run: 20 mins

[baldy]

Run: 20 mins

I wait with interest to see how quickly this jogging ruins your strength and makes your hamstrings so tight that I can question your squatting depth.

[JP]

It didn't look like much muscle building work on your plan, but if it is more than before then it should give rewards!

[ninearms]

Run: 20 mins

I wait with interest to see how quickly this jogging ruins your strength and makes your hamstrings so tight that I can question your squatting depth.

Bar work every day + very short stride = my depth will never be in question.

[ninearms]

It didn't look like much muscle building work on your plan, but if it is more than before then it should give rewards!

Looks like enough to me! Back squat, press, KB rows, curls, and I might even push the 2nd set of RDLs to max reps. I do pushups against bands and band pull-aparts too, but don't bother logging that stuff.

Back squat and press are both using ladders, so you get decent volume in at a heavier weight than if you'd just done higher reps. 2-3-5-2-3-5-2-3 is the same number of reps as if I'd done 5x5 sets across, but you can use more weight and get it done in less time.

[ninearms]

Saturday 05/05/12: Week 1

8pm

A) Cleans from high hang
40/3x2
50/3
55/3
60/3
70/3
75/3
70/3
65/3

Didn't feel like squatting after this - will squat in the morning instead.

___________________________________

Sunday 06/05/12: Week 1

A) Back squat
60/5x2
90/5
110/3
130/2-3-5-2-3-5

Dropped the RDLs from the program.

Run later.

[ninearms]

Back to work after an enforced week off. Had man flu last weekend and then the worst throat infection ever after that. Struggled to get any food down for half the week, even shakes. Treating this week as week 1 again as a result.

Didn't get to train as planned yesterday as we were in A&E from 7.30am until 3pm, during which time I had a packet of crisps. Skinny and weak going into today's session...

Tuesday 15/05/12: 1.1.1

AM

A) Front squat
1-2-3-1-2-3
60/5x2
90/3
110/1-2-3-1-2-3

PM

A) Snatch from high hang
42/3x2
46/3
49/3
52/3
47/3
42/3

B) KB rows
36/10x2
36/30

[ninearms]

Thursday 17/05/12: 1.1.2

AM

A) Snatch balance
Up to 5RM, -5kg, -10kg
30/5
35/5
40/5
45/5
48/5
43/5
38/5

Right knee feeling a bit iffy, but decent enough. Never pushed these before, so will be good to get up to ~70kg for a single over the next few weeks.

B) Power curls
45/10x3

PM

A) Rack jerk
Up to 3RM, -5kg, -10kg
40/3x2
50/3
60/3
65/3
70/3
75/3
70/3
65/3

Knee felt OK.

B) Press
2-3-5-2-3-5
55/2-3-5-2-3-4

Run tomorrow morning.

[ninearms]

Friday 18/05/12

Easy morning run with the wife, run/walk intervals while she transitions into her new Evos. 3.12km.

[ninearms]

[baldy]

I though maybe this was a joke, clicked on the image and was expecting a solid youtube video at the very least.
Nothing, just jogging stuff.

Ban this sick filth.

[ninearms]

No solid Youtube videos available. Weak as a kitten at the moment. I do like running though. If only I had some cash to spare so I can get some NB MT00s as the Newfeels aren't ideal off-road as they have pretty much no tread whatsoever. Tax refund should sort that out. In the meantime they're still better than lumping around in massive foam boats.

[ninearms]

Monday 21/05/12

Stripped the program down further at the weekend. Ditched the lifts from the hang, apart from 3 triples as warmups, because they suck and overcomplicate things. Cut each cycle down to 3 weeks - 3s, 2s, 1s. No set weights, just a range within which to work, and no fixed number of sets, just a range depending on how things go on the day, based on Prilepin's table. The idea is to get some quality work in but still come out of a session feeling fresh rather than destroyed, something both Dan John and Tommy Kono argue in favour of. Still doing ladders for squats and presses.

AM

Front squat
1-2-3-1-2-3
60/3
90/3
115/1-2-3-1-2-3

Still light, but up on last week. Solid volume in a short space of time.

PM

Snatch
4-8 triples between 50kg and 56kg, optimum 6 sets.
Bar/3x3
30/3 hang
35/3 hang
40/3 hang
40/3
45/3
50/3x6

Power curls
50/10x3

Good session. Light weights but technically not bad at all. Actually feels like the snatch balances are starting to pay off already. Stayed at the low end of the range seeing as it was the first session.

Run in the morning, just for Baldy.

[ninearms]