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-Truck-

Truck's Training Log

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MONDAY

5x5 Squats ~ Superset: pullover 5x20

clean+pushpress 3x5

dips 5x10

Curls 5x10

 

TUESDAY

-1.2km slow jog

-10x50m sprints x5pushups one end x5 crunches other end

-5min skip

 

 

WEDNESDAY

Front squats 3x10

BB rows 5x6

SMP 5x7

Chins 3x10

**Deadlifts Day** (once every 2 weeks)

 

THURSDAY

-1.2km slow jog

-10x50m sprints x5pushups one end x5 crunches other end

-5min skip

 

 

FRIDAY

Squats 1x20 1x10

SLDL 1x20

CG Bench 5x5 + 1 90%1rm

Hangcleans 3x5 ~ Superset Pullovers 5x20

 

SATURDAY

Kleenex Komplex

thrusters 8KG X 10

cannonballs 12KG X 10

KB deadlift 32KG X 10

swings 12KG X 10

 

3 CIRCUITS – NON STOP

 

SUNDAY

rest

 

same diet.

 

this is not meant to be a sustainable program, planning it to be used for an absolute maximum of 8 weeks. by my calculations that is well enough time for me to drop the weight i want whilst maintaining my muscle mass. yes it is overkill, thats the idea of it. should be a real test of mind and body.

Edited by -Truck-

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Squats

20xbar

20x40kg

10x60kg

10x80kg

 

5x100kg superset pullovers 18kgx20

5x100kg superset pullovers 18kgx20

5x100kg superset pullovers 18kgx20

5x100kg superset pullovers 18kgx20

5x100kg superset pullovers 18kgx20

 

Clean + Push Press

10xbar

5x40kg

 

​3x60kg

​3x60kg

​3x60kg

​3x60kg

3x60kg

 

Dips

10

10

10

10

10

 

Curls

5x10x25kg

Edited by -Truck-

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bw 94.5kg thismorning

 

this program can EAD, although it works my legs were completley gassed all last week. even on a reduced carb diet with all the exercise im still feeling energetic to my surprise

Edited by -Truck-

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Usual shit with the workout Cbf writing it up. Did try snatchs though. So f**king retarded doing them though, used muscles i never felt before. Need to gain a stupid amount of flexibility can only do them with my heels on 5kg plates. Wouldn't mind doing them more often.

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Usual shit with the workout Cbf writing it up. Did try snatchs though. So f**king retarded doing them though, used muscles i never felt before. Need to gain a stupid amount of flexibility can only do them with my heels on 5kg plates. Wouldn't mind doing them more often.

 

overhead squads and hang power snatches. start with a broomstick

 

Get strong in the separate lifts before attempting the list as a whole.

 

and yes, get flexible lol.

 

 

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MONDAY

 

pullover

5x20x20kg

 

C&J

10xbar

5x40kg

5x50kg

5x60kg

3x70kg

1x80kg

1x90kg NEW PB!!

 

dips

5x10

 

Curls

5x10x30kg

 

bypassed squats due to rediculously tight and sore groin and glutes from fridays squats (went possibly a touch too overboard haha)

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FRIDAY

 

Squats

20xbar

10x40kg

10x60kg

10x80kg

10x90kg

10x100kg

5x110kg

5x120kg

5x130kg

 

BB Rows

 

20xbar

10x40kg

10x60kg

10x70kg

10x80kg

5x90kg

5x100kg

 

SMP

 

20xbar

10x40kg

10x50kg

10x50kg

5x60kg

5x60kg

 

Chins

10x3

 

Tried a new squat stance and i felt unbelievably stronger. Could get alot more drive from the bottom and just felt more natural. Cant wait to finially get more plates and start pushing heavier weights.

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Squats

20xbar

10x40kg

10x60kg

10x80kg

5x100kg

5x100kg

5x100kg

 

Clean + Pushpress

10xbar

5x40kg

5x60kg

3x70kg

3x70kg

3x70kg

3x80kg

3x80kg

 

Dips

10

10

10

 

Curls

3x10x30kg

 

2.5km jog

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Bench

 

20x40kg

10x60kg

5x80kg

5x100kg

5x100kg

5x100kg

3x100kg (just couldn't get it haha)

 

MP

5x55kg

5x55kg

5x55kg

5x55kg

5x55kg

 

Overhead squats

10xbar

5x20kg

5x40kg

5x40kg

5x40kg

5x40kg

 

Deadlifts

10xbar

5x60kg

5x100kg

5x130kg

5x130kg

5x130kg

5x130kg

5x130kg

 

Chins

11

6

3

 

Deadlifts felt incredible, fast fluent and felt like I was lifting just the bar. 120kg of 20kg plates are on order. Time to start hitting some new pb's.

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and i can bench 110kg again

 

who said you cant get stronger while losing bf...

 

weight is now 94kg down from 98kg after 4 weeks 'cutting' i spose you could put it

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and i can bench 110kg again

 

who said you cant get stronger while losing bf...

 

weight is now 94kg down from 98kg after 4 weeks 'cutting' i spose you could put it

 

My 50c

Aim for 1-1.5lb of weight for cutting. 1kg a week you'll lose a fair bit if muscle.

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That would have included water in the beginning, so it's most likely a 2.5kg fat loss in 4 weeks. His diet and training is extreme, and as long as he doesn't lose strength i don't think muscle is being too badly effected.

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