Workout Wed 9/9/09

Workout Wed 9/9/09

A1 Double floor press
A2 Double bent over row

B1 Double front squat
B2 Double snatch

TGU 1x5 l&r

Workout 2 went o.k as well, well apart from running to the bathroom to puke phlegm up from a head cold in the minute breaks! Didn’t really struggle with the double floor press, the weight seems to fly up, after reading Rip’s Starting strength I decided to try the rows from the floor with every rep and also used a slightly longer range of motion akin to starting a lawnmower, it felt a bit tougher and seemed to be more effective.

I did all the double front squats ass to calves, it definitely makes it tougher, you have to use the rebound out of the bottom to get out of the hole. Double snatches are just evil, enough said.

I’m starting to worry that the two 16kg aren’t enough weight to drive adaptation; certainly the leg exercises are tough so are chin ups/pull ups but pressing, floor press and bent over row are completed o.k, I might e-mail Mahler and see what he thinks?

When I eventually own two 24kg kettlebells I would like to revisit this programme and see how much tougher it is.

Seated press on Friday, I have no idea if I will manage the whole 5x5, I will definitely give it a shot.

Weigh day in the 13th, can’t wait to see if there is any change.

My training partner cam across an article on Mahler called High Octane Cardio and he plans to add that to the 5x5 programme, I don’t want to take away from gaining strength and size too much so I will be sticking with the 5x5 and using the cardio one day a week either farmers runs or this combo underneath.

Skip 1minute
10 I arm swings each side
Skip 1 minute
Ten snatches each side
Skip 1 minute
Ten clean and jerk each side







Sample Workout day diet

Pre Workout

100ml Grape juice 6g creatine, 100ml water

Post Workout

Chocolate Whey shake, Amino acid

Breakfast

2 weetabix skimmed milk

Snack

Toast, peanut butter, olive oil spray, tsp Flaxseed, multivitamin

Snack

Half pack Chicken tikka satay

Lunch

Chicken and Bacon sandwich, chocolate For Goodness Shake, walkers baked crisps, 2 lucozade creatine tablets

Dinner

Chicken tikka masala, pilau rice, one nan bread, cocunt scone with butter, coffee with agave syrup, skimmed milk

Snack

Chocalate whey shake

Up until dinner I have the most control over what I eat, dinner is usually just what the family have, I’m not sure if the above is any good? Please tell me if this is complete crap!

Until next time

BUSTER