Leonidas from Sparta

Volume Lower Body

• Warm-up: 100 double unders, dynamic stretching and mobility work
• Abmat Sit-ups: 3x26
• Power Clean: 15x1x80kg (one rep every 40 sec)
• Squat: 5x5x130kg. Easy. Last set was the best one.
• Romanian Deadlift: 3x8x102.5kg
• Muscle-ups: 1, 1 (just to show some coaching points to someone, haven't done them for more than 6 months. I was quite surprised and glad that they are still coming, despite the increase in bw by 10kg)
• Pull-ups: "Greasing the Groosve", total 50 reps just before going to sleep

Intensity Upper Body

• Warm-up: 100 double unders and some dynamic stretching
• Incline Bench (45 degrees): 1x110kg (PR)
• Press: 4x71kg, missed 1 ...
• Dumbbell Bench: 3x6x50kg (PR)
• Dips: 20 (PR), 17, 13

Intensity Lower Body

Still taking it easy on Squats and Deadlifts, I would call this and the next week active recovery.

• Warm-up: 400m run, dynamic stretching and mobility work
• Ab wheel: 4x12 from knees
• Squats: up to 5x140kg
• Deadlifts: up to 5x170kg
• Chin-ups: 5x5x(bw+10kg)
• Band Good Mornings: 1x20 (purple band)
• Conditioning: 15 Min. sled pulling

Volume Lower Body

• Warm-up: 400m run, dynamic stretching and mobility work
• Close Grip Bench: 5x5x90kg. Working the way up. Easy and fast. Next week up to 5x5x100kg.
• Dumbbell Press ("Arnold Style"): 3x6x25kg. Heavier than expected. Keeping same weight next week, till reaching 3x10x25kg.
• Pull-ups: 5x5x(bw+10kg). Easy.
• Lying Triceps Extension (Barbell): 3x10x40kg
• Hammer Curls: 3x6x30kg. Heavy.
• Band Good Mornings: up to 10 reps with green band. Then 1x20 reps with purple band.
• Hanging Straight Leg Raises: 3x12

 

Volume Lower Body

Changed lower body volume work to Monday instead of Tuesday. This will allow to do some short and heavy conditioning work on Monday evenings, mainly Kettlebell stuff. So this is part one of today's training. Conditioning later on (10 Min. AMRAP Kettlebell Clean&Jerks).

• Warm-up: 4x25 double unders, dynamic stretching and mobility work
• Abmat sit-ups: 3x25
• Power Cleans: 15x1x80kg, one rep every 45 sec. Still easy.
• Squat: 5x5x120kg. Almost came like speed squats. Fast and deep and no rest between reps. Still strange to wear weightlifting shoes for squatting. I will work up the weights over the coming three weeks up to 5x5x150kg in about a month.
• Romanian Deadlifts: 3x10x100kg. Hammies are toast.
• Press Fun: strict Press with Kettlebell, 1x40kg (just for fun)
• Conditioning: 10Min. AMRAP Kettlebell C&J (one Kettlebell), 105 Reps 

Intensity Lower Body

• Warm-up: 4x25 double unders, dynamic stretching and mobility work
• Front Squat: up to 5x120kg (PR). It's been a long time that I haven't done front squats. Compared to the backsquat 5rm I should be able to do at least 5x125kg. So I will work on the front squats up to 5x130kg before going back to my regular squats on intensity days.
• Speed Deads: 15x1x127.5kg (1 rep every 45sec)
• Strict Pull-ups: 3x12
• Ab-wheel on knees: 3x12

Intensity Upper Body

• Warm-up: 4x25 double unders, dynamic stretching and mobility work
• Hanging straight leg raises: 3x12
• Rack Bench off Pins Max Effort: 1x60kg, 1x80kg, 1x100kg, 1x120kg, 1x140kg. Height about 2 boards above chest. 140kg extremely hard to lock out. Pushing from dead stop very different (harder..) from normal pushing, as there is no elastic energy stored out of the eccentric phase
• Military Press: up to 5x70kg
• Incline Dumbbell Bench: 3x8x45kg
• Dips: 17, 10, 8. Triceps was screwed after inlines
• Conditioning: 15 Min. Sled Pulling

Volume Lower Body

• Warm-up: 4x25 double unders, dynamic stretching, mobility work
• Power Cleans: 5x3x80kg
• Squat: 5x5x80kg. Big reset to give me a break. Tried out weightlifting shoes for squatting. Reps easy and fast (as expected)
• Romanian Deadlifts: 3x8x100kg
• Conditioning: 15 Min. Sled Work (Pulling)

Volume Upper Body

• Warm-up: 4x25 double unders, 3x20 abmat sit-ups, dynamic stretching and mobility work
• Close Grip Bench: 5x5x80kg. Easy and explosive.
• Military Press: 10x60kg (PR, two more reps in the tank). 8x60kg, 6x60kg.
• Chin-ups: 12/12/12
• Triceps Extensions to side: 3x10x17.5kg
• Hammer Curls 3x10x25kg

Intensity Lower Body

Major Squat PR, finally hit the 1x180kg, with good depth. Energy level was low, so it ended up being a real grinder, head almost exploding when going through sticking point. Body needs a reset now for the squat, so I will take it easy the next few weeks squat wise.

• Warm-up: 4x25 double unders, dynamic stretching and mobility work
• Squat: 1x180kg (PR), 2x2x160kg
• Romanian Deadlifts: 5x5x100kg (didn't feel like lifting heavy after squatting9
• Chin-ups: up to 3 x bw+32kg (PR @ 95kg bw)