I train 6 days a week. Alternating workout A and B. The first workout of the week is heavy, the second is light, and the last is moderate. I change the weight every set, putting the weight up if the reps decrease, and down if they increase. Every once in a while, I back off the weight for an active rest. I then add weight each week with an aim to progress at the end of each cycle. Light days I focus on form.
Workout A Morning
One Arm Snatch 5 x 30kg
Bent Press 2 x 40kg
Squat 10 x 40kg
One Arm Press 12 - 8 - 10 - 6
Push Press 5 - 5 - 5 - 5
Clean & Press 3 - 3 - 3
Farmers Walks 3 x (up to 10) this is done in my garage which has a walkable rep length of 8m.
Two Arm Waiter Walks as a drop set with dumbbells. Doing as many reps of the garage with each weight as I can, for up to 80m per set. I do this over a range of five dumbbells, from heavy to light
Workout A Evening
Walk 40 minutes
Workout B Morning
One Arm Snatch 5 - 4 - 3 - 2 - 1
Front Squats 12 - 10 - 10 - 8 - 6
Squats 12 - 10 - 10 - 8 - 6
Workout B Evening
Monday Bent Press up to 30
Wednesday Bent Press + Get Up Medley up to 15
Friday Two Hand Anyhow + Get Up Medley up to 15
- If you see a weight mentioned above it's because that exercise is a warmup/tonic/stretch/patterning movement.
- All concentric movements are done explosively, eccentric fast, but under control. There is a dead stop before each concentric movement, and at lockout. The only exception to this is the bottom of Squat Cleans, where I use the stretch reflex to bounce out of the bottom (not doing these at the moment).
- Rest between sets is 60 seconds + the time it takes to change plates. Exceptions for the One Arm Press where I alternate arms; 3 minutes between Clean & Presses, 2 minutes for One Arm Snatches; I don't consider there to be any magic in 60 seconds - it's just a way to ensure I finish the workout in a reasonable time.
- Squats are arse to the ground, hamstrings touching calves.
- There are no isolation exercises, but there are eccentric bicep curls when lowering the dumbbells fom the shoulder.
- All One Arm, Push Press, and Press sets start with a Power Clean from the floor.
- I eat 6 times a day, I have four meals at work of mince, red rice, mixed frozen vegies, olive oil, sweet chilli sauce and tomato paste (concentrated tomatoes - not tomato sauce or ketchup!). At home I usually have porridge with brown sugar, frozen berries, and two boiled eggs for brekkie and supper. I also have a dessert spoonful of brown (Muscovado) sugar after each workout. Sometimes I snack on peanut butter. On workout mornings I'll have two boiled eggs and a 3 sugar coffee before the workout, and three eggs after with the porridge.
- I aim to complete reps. I believe it is better to do an extra set than to fail by trying to squeeze out one more rep.
- If I run out of time to do the carries in the morning I do them in the evening.
- When I have time I soak in a bath. Once the lifting is over it's good to relax and let the body repair and build.
- Sleep! Some is good, more is better.
Changes from the previous workout:-
- Dropped benchpress.
No more moobs! Benchpress interferes with putting weights over head because tight pectoral muscles pull the shoulders forwards. This leads to a poor bar path, and poor lockout position.
- Dropped pullups
Due to lack of time.