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  #11  
Old 08-17-2011
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Wednesday 17th august

Complex: hang clean+jerk+behind neck push press+overhead squat 40kg*1 50kg*2 60kg*2 65kg*2 70kg*2 75kg*2 80kg*1
This was the first time since the injury that I did cleans. From the floor I felt rusty but from the hip I felt good. Haven't lost all that much during the layoff from oly lifting. I probably could have gone to 85kg, but my goal now isn't to push the weights as high as possible so I will settle for adding 2,5kg each week.

Kettlebell intervalls 20 second work, 10 second rest, 4 minutes total
KB swing 32kg
KB Curl to press 20kg
Goblet squat 32kg
KB rows 20kg

I was out of gas from the oly complex, so I only did one round of Tabata with the KB. After that I was lying on the floor devestated. My grip has weakened, after the cleans I could hardly grip the KB when swinging.
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  #12  
Old 08-18-2011
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Thursday 18th August

Had a nice workout today overall. I started low on weights but got pretty wasted anyway.

Squats 60kg*5 75kg*4 90kg*3 105kg*2 120kg*1 100kg*20

Deads 80kg*5 100kg*4 120kg*3 140kg*2 160kg*1 140kg*13

Hip thrusts 100kg*14

The way I run the main exercises are like in the big15 program. 5,4,3,2,1 reps and then one set all out. The 5,4,3,2,1 sets on fairly low weights (40,50,60,70,80 % of max this week) and increased week by week and so is the all out set.

My upper back is brutalized from the oly complex yesterday, not used to those exercises anymore. I predict I will hurt even more tomorrow because I haven't done high rep deads in years.

Tomorrow I have another round of oly complexes and then intervalls with kettlebells. I picked up
Dos Remedios "Cardio strength training" Dos Remedios "Cardio strength training"
book to get some ideas for complexes and intervalls, looks like a nice book. I will probably pull random intervall sessions from the book to be done on my cardio days. Nice to just have a "cookbook" of interval recipes to pull stuff from instead of having to invent it by myself, I am to lazy to spend to much time thinking about training right now.
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  #13  
Old 08-18-2011
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Looks solid mate.
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  #14  
Old 08-19-2011
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Friday 19th August

Another day of high intensity cardio.

Barbel complex: 50kg through all exercises, no rest between. Did three rounds with about 2 minutes rest between
Hang snatch 4 reps
Behind neck snatch grip push press 10 reps
Pendlay rows 10 reps

Kettlebell complex 20kg KB's through out, two of them for the squats. Did 2 rounds, no rest between exercises. Around 5 minute rest between rounds.
One arm snatch 10 reps per arm
Curl to press 10 reps per arm
Goblet squat 10 reps
windmills 10 reps per side (I did the windmills with a light dumbbell since I haven't done them for a year)

I am pretty damn wasted now. On the last round of the KB complex I even failed at the 7th squat. Resting tomorrow will be heaven! On Sunday I am gonna try to find a big tire and go buy a sledgehammer

Last edited by Johan; 08-19-2011 at 06:40 AM.
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  #15  
Old 08-20-2011
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Weight in saturday 20th august:

Weight: 98.6kg (up 0.5kg since last week wtf?)
Waist: unchanged at 89cm
Stomach: down one cm to 100 cm
Chest: Up 1 cm to 115 cm
Thigh: Up half a cm to 65 cm

Seems like returning to good old bodybuilding is causing some muscle memory. I can feel all my shirts getting tighter around chest/back the last few weeks. Now I just want to see the damn waist starting to shrink! 89 is the fattest I have been for god knows how long. Less than 80 asap!!
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  #16  
Old 08-20-2011
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hows diet diet johan?
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  #17  
Old 08-21-2011
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I have been eating around 2000 kcal every day with protein between 250-300. Fat and carbs have varied up and down. A typical day looks like this:

Breakfast 60 grams of whey protein in water
Pre workout 10 grams of BCAA and 20 grams of sugar
Lunch 500 grams of cottage cheese or 300-500 grams of lean meat/chicken/fish and some potatoes
Dinner Similar to lunch but with more carbs

Saturdays are a cheat day but I don't go hogwild.
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  #18  
Old 08-22-2011
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Monday 22th august

Squats 60kg*5 75kg*4 90kg*3 105kg*2 125kg*1 105kg*20

Deadlift 80kg*5 100kg*4 120kg*3 140kg*2 160kg*1 140kg*13

Legpress 180kg*30

Hanging leg raises (touching the chinbar with the feet at the top) 2 sets of 5
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  #19  
Old 08-22-2011
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Going to be away for 1,5 weeks so lets see what I can figure out then. Lifting will be hard but I am bringing a skip rope and a timer so I will do all kinds of interval training.
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  #20  
Old 08-22-2011
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Nice to see you back at it. Also,it's good to see you incorporate cardio a little more. I know you weren't too high on that during the last run. If you are like me,then you gotta do cardio. I've been cutting for 7 weeks,and I already feel like a completely different human. Good luck!
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