Michell's log

[Derek Simonds]

Just saw your log for the first time. Welcome to the forum. Training with the local Olympic Lifting Club will be fantastic.

I agree with posting goals. Making them public changes everything. Best of luck.

[George Mounce]

Welcome!

Good to see the change away from Cheerios towards red meat!

[Michell Kaarne]

Originally Posted by Derek Simonds

Just saw your log for the first time. Welcome to the forum. Training with the local Olympic Lifting Club will be fantastic.

I agree with posting goals. Making them public changes everything. Best of luck.

Originally Posted by George Mounce

Welcome!

Good to see the change away from Cheerios towards red meat!

Thanks guys!

Really psyched about the athletic club, can't wait. I won’t give up my Cheerios just yet though…at least they are the multigrain kind…

[Michell Kaarne]

Saturday 27 September

Woke up a little sore but feeling great the first few hours. Around lunch I started to looze energy. I got irritated and the soreness got worse with every hour. I should have eaten more food and less sugar tbh…

(Die)t
Bran flakes & yoghurt
2 sandwiches
Mini ice cream cone
Bran flakes & yoghurt
Mini ice cream cone
Cupcake batter
3 cupcakes, no frosting (as if that makes it better)
Loads of beef tacos and few nachos
Milk duds

Sunday 28 September

Kept my blood sugar I check today. A lot less sore, much better energy. Not fully recovered yet but I’m hoping I will be tomorrow.

Diet
Bran flakes & yoghurt
Burger & fries
Chocolate & oatmeal treat
Roasted garlic-chicken & baked sweet potatoes
2 huge bananas

Rant…

For now I am putting off posting Steven Low type goals as I really just want to have fun with it for a while. I’m taking a few weeks/months to try whichever workout I feel like doing while getting some benchmark times and checking my 1-5RM in a few lifts. If I manage to get stronger, leaner and better conditioned doing this, great. If in two months I have a >2xBW dead lift, 5-10s straddle planche, <10%BF and <5m Fran, awesome!

[Michell Kaarne]

Monday 29 September

Morning:
Advanced Tuck Planche (low hips) ~10s
Air frog (frogstand without knees on elbows) 8s 10s
Tuck Planche 10s

Lunch:
Air frog 5s
Tuck planche ?s
Advanced Tuck Front Lever 15s 15s

ME Bench press
47.5kgx3 50kgx3 60kgx3 65kgx3
70kgx1 75kgx1 80kgx1*

*Got a guy to spot me for the 80kg rep. He swears he didn’t help me with the rep but he reached for the bar mid-rep and it felt lighter then it should. Got a bit pissed and tried another rep on my own after 60 seconds and failed…should have waited 5 minutes…

Straddle lever (bent back) 5s

After work:
Short neck-workout.

Diet
408g beef steak
6 large eggs
4 avocados
1tbs butter
4tbs evoo

Tuesday 30 September

Morning:
ADV Tuck Front Lever 25s
Straddle Front Lever 15s 15s
Air frog 8s

Lunch:
Was stupid enough to try and show off for a mate.
Straddle Front Lever to Bent arm Front Lever and back to Straddle FL. Twice.
30s later my traps started get sore.

After work:
Went to the Olympic Lifting Club for my first workout with them. It was awesome!

Don’t remember weights/sets/reps but we did tons of C&J followed by slow cleans from the floor to full extension (clean shrugs?) and then 5x5 back squat. Finished with some core work.


Diet
500g salmon
450g spinach
226g hamburger
100g cheese
2tbs butter
2tbs rapeseed oil
4tbs evoo
1tbs fishoil


Wednesday 1 October
Lunch:
Jumprope + bag work 4x3min


Diet
800g ground beef
450g spinach
100g cheese
1tbs butter
1tbs rapeseed oil
4tbs evoo

[Michell Kaarne]

Thursday 2 October

After work:
Snatch workout at the club.

We did: Hang snatch. Bar behind neck drop to squatsnatch. Full snatch. Snatch shrugs. Don’t remember sets and reps…was too busy learning…

Backsquat: 60kgx5 70x3 80x2 85xfail 85x1
60x5 60x5 60x5

Finished with some sit-ups, dips, side bends and snatch grip behind the neck press.


Diet
408g beef steak
6 large eggs
4 avocados
1tbs butter
4tbs evoo
1tbs fishoil

[Michell Kaarne]

Friday 3 October

No workout. Needed an extra rest day.

Diet
332g beef steak
240g smoked kabanoss
8 large eggs
600g string beans
1tbs butter
1tbs rapeseed oil
6tbs evool

[Michell Kaarne]

Olympic lifting update

So, I did a C&J workout on Tuesday and a snatch workout Thursday. Both at the Olympic lifting club.

I LOVED IT!

Previously I have done some ballistic lifts with kettlebells and dumbbells, plus a few power cleans with the Olympic bar, but learning the C&J and snatch from a professional coach is so much more fun and challenging. Working out with a group of guys who all want to build maximum strength, explosiveness and technique is completely new to me, at least in the gym. It’s kind of like martial arts practice.

I’m able to train with them on Tuesdays, Thursdays and Sundays so I’ll have to build the rest of my training around that as soon as I adapt to it. I still want to work on the planche and front lever as well as some high-rep met-con/gpp.

I’ve had a hard time remembering sets/reps/weights after the workouts. I’m so concentrated on doing what coach says. Weights are kept low though. Funny thing is they are letting me add weight and complementing my technique even though I’m a beginner. I was sure they would give me a broomstick and then critique the hell out of me but coach says he’ll expect more of me after each workout. Next workout is tomorrow!

[Michell Kaarne]

Saturday 4 October

Tuck Planche 10s 10s 15s
Advanced Front Lever 30s
Straddle Lever 6s
Advanced Tuck Planche 10s

Diet
3 cheese sandwitches
Salmon burger and potatoes
Cinnamon bun
Chicken tikka massala
Ben & Jerry’s half baked ice cream
3 low alcohol beers (3.5%)
Bunch of candy

Sunday 5 October

Morning:
Advanced Tuck Lever 23s 15s 10s

At the club:
Lots of C&J work. Don’t remember sets/reps.
Front squats 50kgx5 then 5x5@60kg.
3 rounds of 6 pull-ups & 10 dips.

Diet
Oatmeal with blueberries, blueberry jam & milk
4 big cheeseburgers
100g potato chips with yoghurt dip
2 mini ice cream cones
the rest of the milk from this morning (1 litre)

[Michell Kaarne]

Monday 6 October

Rest day.


Diet
600g beef steak
4 avocado
5tbs evoo

Tuesday 7 October

Adv Tuck Planche 10s

Snatch workout:
Hang power snatch 5x5 (I think) don’t remember weights
Hang squat snatch 5x5 or 5x3 don’t remember weights
Full snatch sets of 5 3 2 1 don’t remember weights but I finished with 2 singles at 40kg. Guess that’s ok since it was my second time ever snatching (a barbell).
Slow snatch shrugs (from floor to full extension) 5x3@70kg
Back squats 3x5@60kg 2x5@70kg

3 rounds of pull-ups & dips 6&10 6&10 6&7


Diet
750g salmon
4 avocado
1tbs butter
1tbs rapeseed oil

Wednesday 8 October

Rest day.


Diet
512g ground beef
600g spinach
125g mozzarella
1tbs butter
1tbs rapeseed oil
Total ~1800cals

Dinner with two friends I haven’t met in a long time;
2 big plates of pasta, root veggies and chicken
1 slice of blueberry pie with cream

Thursday 9 October

C&J workout followed by front squats
3 rounds of pull-ups & dips 7&10 7&10 4&8


Diet
392g beef steak
250g salmon
250g broccoli
250g cauliflower
1tbs butter
1tbs rapeseed oil
4tbs evoo

Friday 10 October

Rest day.


Diet
4 cans of tuna
200g guacamole
10tbs mayonnaise
2tbs evoo