The mirror is fine with me. I just don't want to have to do the snatch test with 28kg yet. haha I'm good with my physique and even weighing 221 I can still see my midsection and dont look overweight.
Luis’ Training Log
- Thread starter Luis T. Gonzalez
- Start date
Spartan Agoge
Level 6 Valued Member
I like your training structure.
@Spartan Agoge Thank you
Thursday, January 4.
Speed Metal 18 minutes 28kg 90 total reps.
I'm really enjoying the beginner program laid out in Speed Metal. My arc is feeling much better and so is the catch in the back swing. Arms are staying nice and loose which feels much more efficient.
Evening Session:
Zercher Heavy (275) 5x5
military press light (110) 5x5
S.V.
Barbell Back Squat (225) 3x6
Bodyweight pull ups 3x6 (1,2,3),(1,2,3),(1,2,3)
Speed Metal 18 minutes 28kg 90 total reps.
I'm really enjoying the beginner program laid out in Speed Metal. My arc is feeling much better and so is the catch in the back swing. Arms are staying nice and loose which feels much more efficient.
Evening Session:
Zercher Heavy (275) 5x5
military press light (110) 5x5
S.V.
Barbell Back Squat (225) 3x6
Bodyweight pull ups 3x6 (1,2,3),(1,2,3),(1,2,3)
Last edited:
Friday, January 5.
Military Press Heavy (145) 5x5
deadlift light (280) 5x5
S.V.
1 arm kb press 3x6 (broken up into ladders for kb press maintenance.)
32kg*6
36kg*6
44kg*1, 40kg*2, 36kg*3
Ab wheel rollouts 3x3-5
Saturday morning; Timeless 1h sw 36kg 10x10
Mixed in 4x5 1h swings with 40kg. Felt solid.
Military Press Heavy (145) 5x5
deadlift light (280) 5x5
S.V.
1 arm kb press 3x6 (broken up into ladders for kb press maintenance.)
32kg*6
36kg*6
44kg*1, 40kg*2, 36kg*3
Ab wheel rollouts 3x3-5
Saturday morning; Timeless 1h sw 36kg 10x10
Mixed in 4x5 1h swings with 40kg. Felt solid.
Last edited:
Monday, January 8.
Morning session: 24kg Speed Metal 26minutes (130 snatches) Got all 130 and no torn calluses! Woohoo
Evening: Deadlift Heavy (350)5x5 (Week 5 Goal Met!)
bench light (150) 5x5
S.V.
Skipped the Rdl today.
Pendlay row (150, 160, 175) 3x7
Dumbbell floor press 3x7(50)
Dumbbell rows 3x7 (40,45,50)
Morning session: 24kg Speed Metal 26minutes (130 snatches) Got all 130 and no torn calluses! Woohoo
Evening: Deadlift Heavy (350)5x5 (Week 5 Goal Met!)
bench light (150) 5x5
S.V.
Skipped the Rdl today.
Pendlay row (150, 160, 175) 3x7
Dumbbell floor press 3x7(50)
Dumbbell rows 3x7 (40,45,50)
Last edited:
Tuesday, January 9.
Bench Heavy (190) 5x5 Week 5 Goal met. Definitely got stronger. 190 felt easy only needed 3-minute rests between sets.
Wednesday, January 10.
zercher light (215) 5x5
S.V.
Ring dips 3x7
Ab wheel 3/3-5
Bench Heavy (190) 5x5 Week 5 Goal met. Definitely got stronger. 190 felt easy only needed 3-minute rests between sets.
Wednesday, January 10.
zercher light (215) 5x5
S.V.
Ring dips 3x7
Ab wheel 3/3-5
Last edited:
Wednesday, January 10.
10x10 OTM Snatches 24kg. 9:20 minutes. 100 total
10x10 OTM Snatches 24kg. 9:20 minutes. 100 total
Last edited:
Thursday, January 11.
Mid-day: Zercher Squat Heavy (290) 5x5 (week 5 Goal met!)
military press light (110) 5x5
Evening: Back Squat (230) 3x7, Pull ups 3x7
Mid-day: Zercher Squat Heavy (290) 5x5 (week 5 Goal met!)
military press light (110) 5x5
Evening: Back Squat (230) 3x7, Pull ups 3x7
Last edited:
Friday, January 12.
military press light (110) 5x5
Evening: Back Squat (230) 3x7, Pull ups 3x7
I am finishing Thursday's training today. I was limited on time yesterday and could only squeeze in the squat session on my lunch break from work.
military press light (110) 5x5
Evening: Back Squat (230) 3x7, Pull ups 3x7
I am finishing Thursday's training today. I was limited on time yesterday and could only squeeze in the squat session on my lunch break from work.
Saturday, January 13.
Morning: 10x10 timeless 1H swings 36/40kg
A few hours later:
Military Press Heavy (150) 5x5 Week 5 Goal weight
deadlift light (280) 5x5
Kb MP 3x7 (Broken into ladders still 21 reps)
40kg for doubles and triples, 36kg for 5's. If I feel strong I want to go for 44kg for a double.
(2,3,5)
(2,3,5)
44kg*1
Ab wheel roll-outs 3/3-5
Morning: 10x10 timeless 1H swings 36/40kg
A few hours later:
Military Press Heavy (150) 5x5 Week 5 Goal weight
deadlift light (280) 5x5
Kb MP 3x7 (Broken into ladders still 21 reps)
40kg for doubles and triples, 36kg for 5's. If I feel strong I want to go for 44kg for a double.
(2,3,5)
(2,3,5)
44kg*1
Ab wheel roll-outs 3/3-5
Last edited:
Timeless 10x10 1H Swings 36kg
youtube.com
1H Swing Training from today.
Saturday, January 13
Personal best from yesterday. I was able to press 44kg for three reps before it was my 1rm back in September. My primary focus had shifted away from pressing kettlebells and I have only used kettlebell presses once per week. Maybe the combination of snatch, dips, pull ups, bench, and ab work made it happen. I was not worried at all about increasing and it just happened anyway. I think I could have possibly gotten four but the first 3 reps went up so easily that I looked down at the bell to see if I accidentally picked up a lighter bell.
Personal best from yesterday. I was able to press 44kg for three reps before it was my 1rm back in September. My primary focus had shifted away from pressing kettlebells and I have only used kettlebell presses once per week. Maybe the combination of snatch, dips, pull ups, bench, and ab work made it happen. I was not worried at all about increasing and it just happened anyway. I think I could have possibly gotten four but the first 3 reps went up so easily that I looked down at the bell to see if I accidentally picked up a lighter bell.
Monday, January 15.
Morning: Speed Metal 30 minutes. 150 snatches with 24kg.
Deadlift Heavy (370) 3x3
bench light (150) 5x5
S.V.
Romanian dl 3x5
Pendlay Rows 3x5
Morning: Speed Metal 30 minutes. 150 snatches with 24kg.
Deadlift Heavy (370) 3x3
bench light (150) 5x5
S.V.
Romanian dl 3x5
Pendlay Rows 3x5
Last edited:
Tuesday, January 16.
Bench Heavy (200) 3x3
zercher squat light (215) 5x5
S.V.
Back Squat 225 3x5
Ab wheel 3x5
Stretch before bed
Bench Heavy (200) 3x3
zercher squat light (215) 5x5
S.V.
Back Squat 225 3x5
Ab wheel 3x5
Stretch before bed
Decided to skip training yesterday. It was my wife's last day off for a couple of days so I made a fire in the fire place and relaxed. Plus I think I needed a rest day after the 150 snatches I did on Monday. I will perform yesterday's training today.
A man can't be considered a man if he doesn't spend time with his family.
Don Corleone
A man can't be considered a man if he doesn't spend time with his family.
Don Corleone
Thursday, January 18.
Decided I don't want to go into triples and doubles. I'm going to deload for the rest of this week and start over with 5x5 training again on Monday. I read this article from Pavel. He basically states, "don't waste your time on doing doubles and triples. Leave that to peaking for a contest. 5's are the meat and potatoes of lifting so stay with 5x5." I'm going to do another Reload cycle along with 6 weeks of Q&D.
tim.blog
Decided I don't want to go into triples and doubles. I'm going to deload for the rest of this week and start over with 5x5 training again on Monday. I read this article from Pavel. He basically states, "don't waste your time on doing doubles and triples. Leave that to peaking for a contest. 5's are the meat and potatoes of lifting so stay with 5x5." I'm going to do another Reload cycle along with 6 weeks of Q&D.
Pavel: 80/20 Powerlifting and How to Add 110+ Pounds to Your Lifts - The Blog of Author Tim Ferriss
Mullet power: John Inzer deadlifts 780 lbs. at 165 lbs. bodyweight. (Photo: Powerlifting USA) Pavel Tsatsouline, former Soviet Special Forces physical training instructor, has made a name for himself in the world of strength. He wrote the below article, outlining the simple routine of Russian...
tim.blog
