Author Topic: my primal fitness program  (Read 51647 times)

Offline el cogollero

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Re: my primal fitness program
« Reply #255 on: November 23, 2012, 12:02:33 PM »
Nov 23rd

dumb bell snatches 5x5 20kg

Dead lift 3x3 140kg  2x1 150kg

Bench 5x5 55kg, 3x3 60kg

Offline el cogollero

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Re: my primal fitness program
« Reply #256 on: December 03, 2012, 06:52:42 AM »
Dec 3rd

Back Squat 92,5 kg 5x5

Pendlay Row 67,5 kg 5x5

Back Extensions +20kg 5x5

Dips bw+17,5kg 5x5

continuing with steady progress after my week off


Offline el cogollero

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Re: my primal fitness program
« Reply #257 on: December 05, 2012, 06:25:48 AM »
Dec 5th

Front squats 5x5 @ 80kg

Power clean/push press 5x5 @ 40kg

Glute Bridges 5x5 @ 90kg

Pull ups 5x5

Farmers walks

not making any much progress on the wednesday workout...

Offline el cogollero

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Re: my primal fitness program
« Reply #258 on: December 07, 2012, 06:17:07 AM »
Dec 7th

dumb bell snatches 5x5 20kg

Dead lift 1x3 140kg  felt my lower back on the 1st rep of the 2nd set so I stopped

Bench 3x5 55kg, 2x3 60kg

Offline el cogollero

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Re: my primal fitness program
« Reply #259 on: February 15, 2013, 07:07:28 AM »
I've been keeping a real paper record since the last post...

I've just finished a 9 week dumbell program with lots of single leg and arm work here's what I did with the weights used in week 1 and week 9

Monday

Bulgarian split squats 3x5x2          32kg to 60kg
Single arm clean and press 5x3x2 16kg to 30kg
Back extensions 3x5                      16kg to 36kg
Waiters walk x 3 each arm            14kg to 26kg

Wednesday

Single arm db snatch 5x3 x2          18kg to 30kg
DB swings 3x20                             18kg to 36kg
db bench   3x5                               28kg to 44kg
Farmers walk x3                             68kg

Friday

Reverse lunge/single leg RDL 5x3x2  32kg to 60kg
DB rows  3x5x2                                  22kg  to 34kg
Dips 3x5                                             +10kg to +24kg
Suitcase walk       2x2                           26kg to 34kg   

I also alternated between bodyweight chin ups and pull ups each workout so there was a fair bit of volume.

For the next 2 weeks I'm going to do some low weight/high rep barbell work then I'll go back to something like I was doing before - I haven't planned it yet.