Take 3

blairw

blairw

blairw

Soldato
Joined
19 Mar 2006
Posts
3,784
Location
Scotland, UK
Sob Story:
Much Work Travel
Much Stress
Much lack of dedication
Grade 3 Ankle Sprain
Much fat gain

Current Standing:
Weight - 233lbs
Body fat - too much
Training - too little
Squat - 135KG
Front Squat - 125KG
Bench - 80KG
DL - 170KG

The Plan:
Combination of Powerlifting Routine, Crossfit where appropriate (oly / metcon work) and IIFYM approach to diet.
Intended weight loss - 1.8lbs a week/ 2lbs a week (Macros will be adjusted based on previous weeks results)
Planning to return to football around end of April / Start of May (4 games a week previously)

Progress Pics:
Taken but will be shared at week 18 with a comparison.
 
Last edited:
20/01/2018
Weight: 233lbs
Intake: 2372kcals / 215p / 207c / 76f

Workout (working sets only):

Sets
5 Back Squats | 100 kg
5 Back Squats | 100 kg
5 Back Squats | 100 kg

Sets
2 Bench Press | 70 kg
2 Bench Press | 70 kg
2 Bench Press | 70 kg

Sets
10 Back Squats | 80 kg
10 Back Squats | 80 kg
10 Back Squats | 80 kg

Sets
10 Sumo Deadlifts | 60 kg
10 Sumo Deadlifts | 60 kg

Sets
12 Back Rack Barbell Lunges | 40 kg
12 Back Rack Barbell Lunges | 40 kg

Sets
8 Hamstring Curl (Machine)s | 45 kg
8 Hamstring Curl (Machine)s | 45 kg

Sets
Back Extension (GHD) | 12 reps
Back Extension (GHD) | 12 reps
 
21/01/2018
Weight: weigh in Saturdays
Intake: 2480kcals / 216p / 215c / 84f

Workout (working sets only):

Sets
12 Lat Pull Downs | 90 kg (45KG Plates per side)
12 Lat Pull Downs | 90 kg
12 Lat Pull Downs | 90 kg

10 Bent Over Barbell Rows | 50 kg
10 Bent Over Barbell Rows | 50 kg

10 Dumbbell Side Raises | 10 kg
10 Dumbbell Side Raises | 10 kg

10 Barbell Curls | 25 kg
10 Barbell Curls | 25 kg

10 Barbell Shrugs | 60 kg
10 Barbell Shrugs | 60 kg
 
booyaka said:
hate people that "start back" with 100kg back squats.....:rolleyes::rolleyes:

Lol - only kidding - good luck with the progress
Click to expand...
Haha! Let's see what the next 3/4 months brings, hoping for 150 at 200lbs
22/01/18
Weight: Saturday...
Intake: 2376kcals / 206p / 208c / 80f

Workout:
Every 1 min for 10 mins:
1 Power Snatch | 35 kg
1 Power Snatch | 40 kg
1 Power Snatch | 45 kg
1 Power Snatch | 45 kg
1 Power Snatch | 50 kg
1 Power Snatch | 50 kg
1 Power Snatch | 55 kg
1 Power Snatch | 60 kg
1 Power Snatch | 62.5 kg
1 Power Snatch | 65 kg

MetCon
Every 1 min for 20 mins, alternating between:
2 Power Snatches, 50 kg
10 Knees-to-chests
2 Power Snatches, 50 kg
10 Push-ups

The EMOM was meant to be toes to bar and hand stand press ups... I managed a few each round but dropped down to the scaled movement on each round... lets just say hand stand pushups are pretty hard at 233lbs
I don't officially weigh in until Saturday but early indications are that i have set my macros a bit on the highside as the scale is going in the wrong direction haha! This is likely down to volume of food (i am eating pretty clean and voluminous)
 
Last edited:
28/01/18

Workout:
Sets
5 Strict Press | 45 kg
5 Strict Press | 45 kg
5 Strict Press | 45 kg
5 Strict Press | 45 kg
5 Strict Press | 45 kg

Clean Complex (1 Powerclean, 1 Hang Squat Clean, 1 Power Jerk - all one movement)
Every 1 min for 9 mins
1 Clean Complex, pick load | 40 kg
1 Clean Complex, pick load | 45 kg
1 Clean Complex, pick load | 50 kg
1 Clean Complex, pick load | 55 kg
1 Clean Complex, pick load | 60 kg
1 Clean Complex, pick load | 65 kg
1 Clean Complex, pick load | 70 kg
1 Clean Complex, pick load | 75 kg
1 Clean Complex, pick load | 80 kg
 
Unfortuently due to a number of work events that was all the workout I managed this week, plus eating went a bit off rails from Thursday onwards - flying down south with work tomorrow but will manage to be fairly strict and get some work outs in.

Weight today was exactly the same as when I started which is not unexpected, brought the macros down for this coming week
 
Good week of training and eating... some info below

Monday

Every 1 min for 8 mins:
1 Hang Power Snatch | 30 kg
1 Hang Power Snatch | 35 kg
1 Hang Power Snatch | 40 kg
1 Hang Power Snatch | 45 kg
1 Hang Power Snatch | 50 kg
1 Hang Power Snatch | 55 kg
1 Hang Power Snatch | 60 kg
1 Hang Power Snatch | 65 kg

21-15-9 reps of:
Power Snatch, 40 kg
Knees-to-elbow
Thruster
Push-up

Tuesday

Sets
1 Power Clean & 2 Push Jerk | 45 kg
1 Power Clean & 2 Push Jerk | 50 kg
1 Power Clean & 2 Push Jerk | 55 kg
1 Power Clean & 2 Push Jerk | 60 kg
1 Power Clean & 2 Push Jerk | 65 kg
1 Power Clean & 2 Push Jerk | 70 kg
1 Power Clean & 2 Push Jerk | 75 kg
1 Power Clean & 2 Push Jerk | 80 kg

Wednesday

Sets
1 Pause Front Squat (3sec) | 50 kg
1 Pause Front Squat (3sec) | 60 kg
1 Pause Front Squat (3sec) | 70 kg
1 Pause Front Squat (3sec) | 80 kg
1 Pause Front Squat (3sec) | 90 kg
1 Pause Front Squat (3sec) | 100 kg
1 Pause Front Squat (3sec) | 110 kg

Sets
3 Pause Front Squat (3sec)s | 100 kg
3 Pause Front Squat (3sec)s | 100 kg
3 Pause Front Squat (3sec)s | 100 kg

Thursday - Travel / Rest Day

Friday

Sets
1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 35 kg
1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 40 kg
1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 45 kg
1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 50 kg
1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 55 kg
1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 60 kg
1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 65 kg
1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 70 kg
1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 75 kg
1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 80 kg
1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 85 kg
1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 90 kg

DT - Not RX (50KG) Time Cap: 10:00 Completed 09:40

5 rounds of:
12 Deadlifts, 50 kg
9 Hang Power Cleans, 50 kg
6 Push Jerks, 50 kg
 
Saturday was a big day numbers wise for me... to say I was chuffed considering the lack of training over the last 6 months is an understatement

Sets
1 Back Squat | 60 kg
1 Back Squat | 80 kg
1 Back Squat | 100 kg
1 Back Squat | 125 kg
1 Back Squat | 140 kg
1 Back Squat | 151 kg New PB
1 Back Squat | 155 kg Even Newer PB
1 Back Squat | 160 kg Unimaginable PB
 
Oh I’ll be getting more than that done by the time summer is done, or at least that at a significantly lower body weight

More squat news from tonight but haven’t logged yet to cooypasta over
 
Strength

Interestingly I had more in the tank here but my coach advised not to go for the 150 because of how I had worked up (3 PBs) and with 3 sets at 90% in my future.


Sets
3 Back Squats | 60 kg
3 Back Squats | 70 kg
3 Back Squats | 90 kg
3 Back Squats | 110 kg
3 Back Squats | 130 kg
3 Back Squats | 135 kg PB
3 Back Squats | 140 kg And again
3 Back Squats | 145 kg This is getting silly now

Then drop down to 90% for Working Sets
Sets
3 Back Squats | 130 kg
3 Back Squats | 130 kg
3 Back Squats | 130 kg


Metcon:

4 rounds of:
max rep Thrusters, 45 kg, 30 secs
Rest 30 secs
max rep Pull-ups, 30 secs
Rest 30 secs
max rep Burpees, 30 secs
Rest 30 secs

93 reps (total number of reps)

My bodyweight is killing me on pull ups, my strength to weight ratio is very poor for gymnastic movements so really need to drive the scale down
 
Lifting:
Sets
3 Power Snatches | 30 kg
3 Power Snatches | 30 kg
3 Power Snatches | 30 kg
2 Power Snatches | 35 kg
2 Power Snatches | 40 kg
2 Power Snatches | 45 kg
2 Power Snatches | 50 kg
1 Power Snatch | 55 kg
1 Power Snatch | 60 kg
1 Power Snatch | 60 kg


Metcon:
10:00 AMRAP:
10 Burpees
15 Hang Power Snatches, 30 kg
Made 4 rounds on the dot
 
Apologies for the lack of updates but been mega busy

some fitness below :)

Wednesday
I had to fly down to London early evening so got in at open training for some clean work

Sets
5 Clean & Jerks | 30 kg
5 Clean & Jerks | 40 kg
3 Clean & Jerks | 50 kg
3 Clean & Jerks | 60 kg
2 Clean & Jerks | 70 kg
2 Clean & Jerks | 75 kg
2 Clean & Jerks | 80 kg
1 Clean & Jerk | 85 kg
1 Clean & Jerk | 90 kg
1 Clean & Jerk | 95 kg

Sets
2 Clean & Jerks | 80 kg
2 Clean & Jerks | 80 kg
2 Clean & Jerks | 80 kg
2 Clean & Jerks | 80 kg
2 Clean & Jerks | 80 kg

Friday

I was absolutely awful at snatching tonight so kept it light
Sets
3 Snatch Pull + Snatches | 30 kg
3 Snatch Pull + Snatches | 35 kg
2 Snatch Pull + Snatches | 40 kg
2 Snatch Pull + Snatches | 45 kg
2 Snatch Pull + Snatches | 50 kg
1 Snatch Pull + Snatch | 55 kg
1 Snatch Pull + Snatch | 55 kg
1 Snatch Pull + Snatch | 55 kg

10:00 AMRAP:
20 1 Arm Db Snatches, 17.5 kg
5 L Arm DB Overhead Walking Lunges, 17.5 kg
5 R Arm DB Overhead Walking Lunges, 17.5 kg
10 Burpee Over Dumbbells

Made 3 full rounds and 16 of the DB snatches

Saturday

Sets
5 Back Squats | 20 kg
5 Back Squats | 40 kg
5 Back Squats | 50 kg
3 Back Squats | 60 kg
2 Back Squats | 80 kg
2 Back Squats | 90 kg
1 Back Squat | 100 kg
1 Back Squat | 120 kg
1 Back Squat | 140 kg
1 Back Squat | 161 kg PB TRAIN KEEPS GOING

Sets
3 Back Squats | 127.5 kg
3 Back Squats | 127.5 kg
3 Back Squats | 127.5 kg

Sets
3 Push Press | 40 kg
3 Push Press | 50 kg
3 Push Press | 60 kg
3 Push Press | 70 kg
3 Push Press | 80 kg PB I guess... can't think of a time I have tried a 3RM

Sets
3 Push Press | 70 kg
3 Push Press | 70 kg
3 Push Press | 70 kg

Sets 5 Second deficit
3 Snatch Grip Deadlifts | 50 kg
3 Snatch Grip Deadlifts | 60 kg
3 Snatch Grip Deadlifts | 70 kg
3 Snatch Grip Deadlifts | 80 kg
3 Snatch Grip Deadlifts | 90 kg I didn't use straps and more turned this into a grip exercise... I will do it properly next time.

Sunday
Establishing Snatch Minimums

Sets
2 Snatches | 40 kg
2 Snatches | 45 kg
2 Snatches | 45 kg
2 Snatches | 50 kg
2 Snatches | 50 kg
2 Snatches | 55 kg
2 Snatches | 55 kg
2 Snatches | 60 kg
2 Snatches | 65 kg
2 Snatches | 65 kg

Dubs on Dubs

Sets
2 Power Clean & Push Jerks | 30 kg
2 Power Clean & Push Jerks | 35 kg
2 Power Clean & Push Jerks | 40 kg
2 Power Clean & Push Jerks | 45 kg
2 Power Clean & Push Jerks | 50 kg
2 Power Clean & Push Jerks | 55 kg
2 Power Clean & Push Jerks | 60 kg
2 Power Clean & Push Jerks | 65 kg
2 Power Clean & Push Jerks | 70 kg
2 Power Clean & Push Jerks | 75 kg
2 Power Clean & Push Jerks | 80 kg
2 Power Clean & Push Jerks | 85 kg
2 Power Clean & Push Jerks | 90 kg
2 Power Clean & Push Jerks | 80 kg
2 Power Clean & Push Jerks | 80 kg
2 Power Clean & Push Jerks | 80 kg


Training is going well so far... weight is coming off, eating is reasonably on track and I am enjoying getting some stuff lifted again


 
Away with work a fair bit this week so yesterday and tonight only... stag do in Belfast this weekend also!

Wednesday

Sets
5 Front Squats | 40 kg
5 Front Squats | 45 kg
5 Front Squats | 50 kg
5 Front Squats | 60 kg
5 Front Squats | 60 kg
3 Front Squats | 70 kg
2 Front Squats | 80 kg
2 Front Squats | 90 kg
1 Front Squat | 100 kg
1 Front Squat | 110 kg
1 Front Squat | 120 kg

Waved EMON - meant to build up to a percentage, then drop down before going back up again. Made 85KG pretty comfortably with 95 being my current max but boy did my shoulders feel fried this morning

Every 1 min for 20 mins:
1 Clean & Jerk | 40 kg
1 Clean & Jerk | 45 kg
1 Clean & Jerk | 50 kg
1 Clean & Jerk | 55 kg
1 Clean & Jerk | 55 kg
1 Clean & Jerk | 60 kg
1 Clean & Jerk | 65 kg
1 Clean & Jerk | 65 kg
1 Clean & Jerk | 70 kg
1 Clean & Jerk | 70 kg
1 Clean & Jerk | 60 kg
1 Clean & Jerk | 60 kg
1 Clean & Jerk | 65 kg
1 Clean & Jerk | 65 kg
1 Clean & Jerk | 70 kg
1 Clean & Jerk | 70 kg
1 Clean & Jerk | 75 kg
1 Clean & Jerk | 80 kg
1 Clean & Jerk | 85 kg
1 Clean & Jerk | 85 kg

Thursday

Work up to 90% of 3RM
Sets
5 Back Squats | 30 kg
5 Back Squats | 40 kg
5 Back Squats | 50 kg
5 Back Squats | 60 kg
5 Back Squats | 70 kg
3 Back Squats | 80 kg
3 Back Squats | 90 kg
3 Back Squats | 100 kg
3 Back Squats | 110 kg
3 Back Squats | 130 kg

Drop Sets
Sets
3 Back Squats | 110 kg
3 Back Squats | 110 kg
3 Back Squats | 110 kg

Snatch EMOM Same style as last night - looking to hit 75%, then 85% then 85+% over 3 waves

Every 1 min for 30 mins:
1 Snatch | 30 kg
1 Snatch | 35 kg
1 Snatch | 40 kg
1 Snatch | 40 kg
1 Snatch | 45 kg
1 Snatch | 45 kg
1 Snatch | 50 kg
1 Snatch | 50 kg
1 Snatch | 52.5 kg
1 Snatch | 52.5 kg
1 Snatch | 40 kg
1 Snatch | 45 kg
1 Snatch | 45 kg
1 Snatch | 47.5 kg
1 Snatch | 47.5 kg
1 Snatch | 50 kg
1 Snatch | 50 kg
1 Snatch | 55 kg
1 Snatch | 57.5 kg
1 Snatch | 57.5 kg
1 Snatch | 45 kg
1 Snatch | 45 kg
1 Snatch | 50 kg
1 Snatch | 52.5 kg
1 Snatch | 52.5 kg
1 Snatch | 55 kg
1 Snatch | 55 kg
1 Snatch | 57.5 kg
1 Snatch | 60 kg
1 Snatch | 60 kg
 
Travel, Work and Snow has halted training a bit but in again last night for this


Start of a 4 week volume squat programme (50% - 60% 1RM)
Sets
20 Back Squats | 85 kg
10 Back Squats | 85 kg
10 Back Squats | 85 kg
10 Back Squats | 85 kg

 
Todays work

Every 1 min for 10 mins
1 1 Power Clean + 1 Hang Squat Clean + 1 Jerk, pick load | 45 kg
1 1 Power Clean + 1 Hang Squat Clean + 1 Jerk, pick load | 50 kg
1 1 Power Clean + 1 Hang Squat Clean + 1 Jerk, pick load | 50 kg
1 1 Power Clean + 1 Hang Squat Clean + 1 Jerk, pick load | 55 kg
1 1 Power Clean + 1 Hang Squat Clean + 1 Jerk, pick load | 55 kg
1 1 Power Clean + 1 Hang Squat Clean + 1 Jerk, pick load | 60 kg
1 1 Power Clean + 1 Hang Squat Clean + 1 Jerk, pick load | 60 kg
1 1 Power Clean + 1 Hang Squat Clean + 1 Jerk, pick load | 65 kg
1 1 Power Clean + 1 Hang Squat Clean + 1 Jerk, pick load | 70 kg
1 1 Power Clean + 1 Hang Squat Clean + 1 Jerk, pick load | 75 kg

7 mins AMRAP:
4 Power Cleans, 55 kg
14 Push-ups
4 rounds + 4 Power Cleans + 4 Push-ups | Rx'd

Push Ups at the movement standard were pathetic - was grouping them into sets of 4 - need to get some proper work done here
 
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