A new 12 weeks

E

evolution

2
Moving to a new thread with a few adjusted goals...mainly a bit more upper body mass. I'm also switching back to a lower/upper set up.

Week 1/Day 1-Mon (lower)
A)snatch:145X3, 160X2, 155X2, 145X3

B)PC&J:160X3, 180X2, 160X1 <--had to stop here after smashing the bar into my jaw and chipping a tooth on the jerk

C)front squat:225X6, 245X3, 270X2X2, 245X4, 225X8

D1)RDL:185X8X3
D2)Russian twists:20 pd dbX12X3
 
nice numbers evo, hope your tooth and jaw are okay:( you'll have to update on how that is..
 
"B)PC&J:160X3, 180X2, 160X1 <--had to stop here after smashing the bar into my jaw and chipping a tooth on the jerk"

That's the kind of man-beast **** I'd love to have the cajones do more often. Busting yourself up doing the king of lifts. Respect.

Hope the damage is minimal.
 
LOL...yeah, I have much love for the Oly lifts. Looks like the return to throwing will start either this or next Thursday. :)

Tooth is chipped but not massively and it doesn't hurt, so I'll just chalk it up as Newf said--watch the form. :)
 
Week 1/Day 2-Tuesday *Upper*
A1)bench:225X8, 245X6X2, 270X2, 225X8
A2)Pendlay Row:175X12X5

B)1 arm db inc press:70X10, 60X12

C1)cable hammer curls:1X15, 1 drop set (3 drops)
C2)cable flyes:1X15, 1 drop set (3 drops)
C3)face pulls:1X15, 1 drop set (3 drops)

Not a bad day, felt good to row. In and out in 30 minutes.
 
Week 1/Day 3-Thurs (lower)

A)snatch:145X3, 160X2, 180X1

B)Clean:160X4, 180X2, 200X2

C)BTN jerk:135X5, 165X3, 180X3, 200X3, 225X1

D)squat:225X10, 275X8, 315X5, 365X3, 405X2
 
440 deadlift, you f**king animal haha, nice routine should see some nice gain. I mite need to hire you for the weekend, my car got stuck in a ditch and i need you to pull it out :cool: are these weight figures quoted in lbs mate?
 
Ed Gasket said:
440 deadlift, you f**king animal haha, nice routine should see some nice gain. I mite need to hire you for the weekend, my car got stuck in a ditch and i need you to pull it out :cool: are these weight figures quoted in lbs mate?
Click to expand...

Yup, only wish they were kgs. Ha, Jonesy, the crew, and I will start our car pushing, keg throwing, farmers walks, and tire flipping in March when it warms up a bit. Sure, I'm always for hire to make a buck and get a workout. ;)
 
Week 1/Day 4-Fri **Upper**

A1)Military press:95X12, 115X10, 125X6, 135X6, 145X4, 150X3, 155X3
A2)Pendlay row:95X12, 115X12, 125X8, 135X8, 145X6, 150X6, 155X6

B1)push press:165X6, 175X4, 185X4, 195X3, 205X2
B2)BW chins:8,8,8,8,7

Cable circuit
C1)cable flyes:2X10
C2)face pulls:2X15
C3)rope hammer "caber" curls:2X10 (slow eccentric+static hold)
C4)cable crunch:2X15

1Xnear puking

This was a hell of a workout
 
Lol Chris

Week 2/Day 1-Mon
A)snatch:145X3, 155X2, 165X1, 175X1
B)power clean:165X3, 175X2, 185X2, 195X1, 205X1
C)front squat:225X5, 240X3, 265X2, 275X2, 205X10X2
D1)bent leg GMs:185X8X3
D2)russian twist:25 pd dbX12X3

Had a bit of trouble getting under the bar on snatches...I chalk it up as just one of those days and getting used to a new gym. Will have pics up of the gym soon.
 
Holy Evo 185 on GM's, wow. Thats heavy, so are your front squats. Keep it up you have some awesome workouts in here. :)
 
Eh, my back is usually a bit fried towards the end so I have to go lighter than I'd like on the GMs.

Week 2/Day 2-Tues *upper*

A)bench:185X15, 225X8, 240X6, 255X3, 270X2, 225X8

B1)1 arm db row:80X12X2
B2)1 arm db inc press:70X10X2

*cable circuit*
C1)low flyes:15 reps, 12 reps
C2)face pulls:15 reps, 12 reps
C3)curls:15 reps, 12 reps
C4)OH tri ext:15 reps, 12 reps
 
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