Russian Master Hybrid - Back to the DOMS part un!

Day 7 - OHP 6*4

Warm up:

Bar*lots
30*12
40*8
50*6

WS:

60*4
60*4
60*4
60*4
60*4
60*4

Form felt tight - good. Surprising.

Cable side raises:

7.5*8
7.5*8
7.5*8
7.5*8

DB Snatch:

30*5
35*5
40*5

DB Push press:

40*5
40*5
40*3

Just dead.

ISO Rows:

80*6
80*6
80*6
 
Day 8 - 6*4 squats

Chong - is naice! :D

Trained with Dom and Ice today mainly to see if my coaching was paying off for my TP Jon. Had a great day followed by Atomic Burger (they're anabolic for sure) - sorry for not making it a "meet" but tbh I wanted some dedicated attention from Ice. It seems that I have a bit of a clue as to what I'm doing, and also had my form tweaked, which I'm relieved to say is generally okay. :) Phew!

Anyway onto the training.

Bar*lots
60*10
80*8
100*6
120*5

142.5*4
142.5*4
142.5*4
142.5*4
142.5*4
142.5*4

Bench:

Bar*lots
60*10
80*8

102.5*2
102.5*2
102.5*2
102.5*2
102.5*2
102.5*2

Threw in a few ring dips, a bit of dead form tweaking. And then a lot of eating.

Ice was doing some made 200-210-220kg squats! Git!

Thanks for your time Scott and Dom - was good to see you, and your help was most welcomed.
 
Yeah he made it look easy. Though my squatting felt pretty good - and did a few cheeky paused squats too :D Scott and Dom seemed happy with my technique/power. :)
 
Power has definitely always been there, good to see technique is down also!

I noticed you winked a bit on one of your last videos (quite a while ago now I think though?) - High bar I think. How are they looking now? :)
 
Day 9 - Bench and Squats

Bench:

Bar*lots
50*lots
70*10
90*8

102.5*5
102.5*5
102.5*5
102.5*5
102.5*5
102.5*5

Felt good, nice and easy.

Squats

Low volume session for squats - felt much more confident after being scrutinised and realising that I'm doing well. :)

bar*lots
60*12
100*10
120*6

142.5*2
142.5*2
142.5*2
142.5*2
142.5*2
142.5*2

Simples

Parallel bar dips

20*6
30*6
50*6

Walking lunges

27.5*6
27.5*6
27.5*6
27.5*6

Felt good.
 
Day 10 - 6*5 deadlifts

OMG so much volume - but felt good, form was tight. Over 5.2 tonnes in deadlifts alone. :cool:

Deads:

RDL warm up:

bar*lots
70*12
110*12
120*10

Working set:

175*5
175*5
175*5
175*5
175*5
175*5

Phew!

Pull ups:

15*6
25*6
30*6

I thought I'd do this for a laugh at the end of the set

:D

ISO Rows:

90*6
90*6
90*8
 
Day 11 - 6*5 Squats

Bar*lots
60*10
80*10
100*10
120*6

Working set:

142.5*5
142.5*5
142.5*5
142.5*5
142.5*5
142.5*5

I have to say it felt pretty straightforward :cool: :D

Bench:

Bar*lots
50*10
70*10
90*6

102.5*2
102.5*2
102.5*2
102.5*2
102.5*2
102.5*2
 
Day 12 - 6*5 OHP

Warm up

Bar*lots
40*10
50*8

60*5
60*5
60*5
60*5
60*5
60*5

Side raises:

7.5*8
7.5*8
7.5*8

DB snatch:

45*5
45*5

DB push press:

40*5
40*5

I did a 50*1 just for ****s and giggles.

Cable row:

75*8
80*8
85*8
 
Day 13 - 6*6 bench

Everything seems to firing well at the moment. Though didn't have much time today so had to just get in and get the main movements done.

Bench:

Bar*lots
50*10
70*8
90*6

102.5*6
102.5*6
102.5*6
102.5*6
102.5*6
102.5*6

Felt easy.

Squats:

Bar*lots
60*10
80*8
100*6
120*6

142.5*2
142.5*2
142.5*2
142.5*2
142.5*2
142.5*2

I wanted to do moar! :eek:

That's it - didn't have time for any other exercises but I'll make up for it another time.
 
Day 14 - 6*6 deads

Ooof - today was going to be a tough day... 6*6 @ 80% :eek:

Deadlifts:

RDL:

Bar*lots
70*12
110*10
130*8

Deads:

175*6
175*6
175*6
175*6
175*6
175*6

Pull ups:

20*6
25*6
30*6

For a laugh I did 50kg again, managed 4! :eek:

ISO Rows:

80*6
80*6
80*8
 
Day 15 - 6*6 OHP

Well I wasn't looking forward to this... but it turned out to be really easy! :confused: I guess things are just falling in place at the moment.

OHP

Bar*lots
30*10
40*10
50*8

60*6
60*6
60*6
60*6
60*6
60*6

Boom! No AIDS today :cool: Deception will be proud! :D

Cable side raises:

7.5*8
7.5*8
7.5*8

DB Snatch:

45*5
45*5
45*5

Cable rows - wide grip:

75*8
75*8
75*8

Feel goooood :cool:
 
Honestly? They felt really easy as though the bar was being held up by helium balloons. Everything just "clicked" for those sets - I was also very focussed.

I don't want it back as I still have AIDS in my shoulders but has just been slowly getting better.
 
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