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Thread: DJ's masters training log.

  1. #21
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    11-2-16

    Clean + 2FS + 3 Jerk dips
    40x1
    50x1
    60x1
    70x1
    80x1
    90x1
    95x1
    95x1
    95x1

    Clean Deadlift
    95x5
    100x5
    100x5
    100x5
    100x5
    100x5

    Single leg RDL
    40lbx8 each leg
    40lbx8 each leg
    40lbx8 each leg

    Deadbug pullover
    4x12 -25lb plate
    Last edited by djbkm; 11-03-2016 at 08:58 AM.

  2. #22
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    11-4-16

    Snatch
    40x2
    40x2
    50x2
    60x2
    70x1
    75x1
    EMOM 6 min 80kg - 1 miss, and a few ugly ones. Setup and timing a bit off.

    EMOM 8 min BTN PP+ Power jerk 70kg, no misses

    Bench
    52x5
    62x5
    70x5
    80x5
    80x5
    80x5
    80x5
    80x5

    OH plate tricep ext
    20x10
    20x10
    20x10
    20x10
    20x10

    Chest supported rows with DB
    40x10
    40x10
    40x10
    40x10

    11-5-16

    Muscle Snatch
    40x3
    50x3
    50x3
    50x3
    50x3
    50x3
    50x3

    Back Squat
    62x5
    84x5
    102x3
    125x3
    143x3
    152x8

    GHR
    3x10

    Split leg GM
    50x8
    50x8
    50x8

    Wall Assisted dead bug
    3x30 (alt legs)

  3. #23
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    11-8-16

    Front squats
    40x5
    60x3
    80x3
    100x3
    130x3
    130x3
    130x3
    130x3

    Back squats
    150x5
    150x5
    150x5
    150x5

    Bench dips
    4x10

    Chest supported db rows
    35x10
    35x10
    35x10
    35x10

  4. #24
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    11-11-16

    Snatch
    40x3
    40x3
    50x3
    60x2
    70x1
    75x1
    EMOM for 8 min 80kg, no misses this week. Timing still off a bit though.

    EMOM for 8 min BTN PP + Power Jerk
    70kg

    DB Bench
    3x10 40lb db.

    OH Plate tricep press
    20kg 5x20

    Chest supported row
    50kg 4x10

    11-12-16

    Back Squat
    bar x10
    40x5
    60x5
    80x5
    100x3
    120x2
    140x1
    160x6 - Paused last rep

    Good Mornings
    70x3
    80x3
    90x3

    Split leg RDL
    40x8
    40x8
    40x8
    40x8

    Band pull apart
    3x15

  5. #25
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    11-14-16

    Muscle snatch + 3 hang muscle snatch
    40x1+3
    40x1+3
    45x1+3
    45x1+3
    45x1+3

    Front Squat
    45x3
    60x3
    80x3
    100x3
    120x2
    140x3
    140x3
    140x3
    140x3

    Back squat
    160x5
    160x5
    160x5
    160x5

    Bench dips
    4x10

    Chest supported rows DB
    40x10
    40x10
    40x10
    40x10

  6. #26
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    12/4/17

    Squat
    barx10
    barx10
    40x10
    60x8
    80x8
    100x8 things been feeling off for a while with squats
    120x3
    120x3 still bleh, dropped weight and added FS

    FS
    70x5
    90x2 +2 BS
    110x2 + 2 BS
    130x2 + 2 BS
    140x1 + 1
    150x1 + 1
    160x1 + 1
    160x1 + 2

    Pause FS
    130x2
    130x2
    130x2

    BB rows
    70x10
    70x10
    70x10
    70x10

    Rope Tri press super set with DB curls
    6x10, heavy band, 20lb DBs.

    Transverse core work 50lb sandbag, 3x10.
    Last edited by djbkm; 12-12-2017 at 03:58 PM.

  7. #27
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    12/5/17

    Bench
    barx10
    barx10
    40x10
    40x10
    60x10
    70x10
    70x10
    70x10
    70x10

    DB Pullover
    30x10
    30x10
    30x10
    30x10

    DB Bench superset with DB Row
    40x10
    40x10
    40x10
    40x10

    DB curls superset with DB OH tri press
    20x10
    40x10
    20x10
    40x10
    20x10
    40x10
    20x10
    40x10

    Core work

  8. #28
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    May 2015
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    12/7/17

    Deadlift
    40x5
    40x5
    60x5
    80x3
    100x3
    120x3
    130x3
    130x3
    130x3
    130x3
    130x3
    130x3

    KB suitcase deadlift 50lb
    4x10

    KB Rows
    50x10
    50x10
    50x10
    50x10

    Ez curls superset with skull crusher
    25x10
    25x10
    25x10
    25x10
    25x10
    25x10
    25x10
    25x10
    25x10
    25x10

    Transverse sand bag core work
    Banded marches holding sand bag.
    Last edited by djbkm; 12-12-2017 at 03:58 PM.

  9. #29
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    12/8/17

    Incline Bench
    barx10
    barx10
    40x10
    50x10
    60x8
    60x8
    60x8
    60x8
    60x8

    Seated DB OHP
    30x10
    30x10
    30x10
    30x10

    Snatch row
    40x10
    40x10
    40x10
    40x10

    DB Pullover
    30x10
    30x10
    30x10
    30x10

    DB Laterals
    15x10
    15x10
    15x10
    15x10

    Transverse sand bag core work 4x10

    2 rounds
    10 Kb clean Push press 30lbs alt hand
    10 ball slams
    Single arm OH KB carries 60 ft

  10. #30
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    12/11/17

    Squat
    Barx10
    Barx10
    40x10
    60x10
    80x8
    100x5
    120x5
    130x5
    130x5
    130x5
    130x5
    130x5

    Front squat
    60x5
    60x5
    add 2 count pause each rep
    60x5
    60x5

    BB Row
    60x10
    60x10
    60x10
    60x10

    Single leg squat in frontal plane
    barx10
    barx10
    barx10
    barx10

    EZ bar curls superset with skull crusher
    27x10
    27x10
    27x10
    27x10
    27x10
    27x10
    27x10
    27x10

    Transverse sandbag core work 4x10.

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