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Strength and MASS (550 style)

Hi guys

back again. recomp time. Strength is my main goal.

really wanna take my Oly lifting to next level and break past some lifting plateaus.
If I lose some body fat at the same time while getting stronger I will be freakin stoked!

buckle up all... Happy Easter
 
In. :)
 
Hello gentleman!

thanks for joining.
 
InB4 intro!
 
21/4/14

Day 1 week 1
(reps:sets)

power snatch + snatch (2+1) 4x3 @ 40kg

jerk 3x2 55kg
3x2 60kg


clean pulls ---> 4x5 60kg


deficit deads 4x5 100kg (focus on hip drive)


back squat 1x6 @93kg
2x6 103kg
1x6 @110kg

supps:
6 caps cbol
1 scoop hemavol
1 x 200mg cap caffeine

pre breakfast
1 serve MASS 550


cliffs
too early to tell. been on 550 for a couple of days. I expect changes after more than 1 week at least.
 
nice looking first day out, Australia!
when you say "pre breakfast" for dosing MASS 550, what does that mean? just want to ensure you are taking this with food
 
snagencyV2.0 said:
nice looking first day out, Australia!
when you say "pre breakfast" for dosing MASS 550, what does that mean? just want to ensure you are taking this with food
Click to expand...

with my first mouth full I should note.
 
22/4/14

Strength
5 x 5 80% 1RM back squat
130 kg.

WOD (22min cap)
100 DU's > 300 singles
80 butterfly sit ups
60 kettlebell swings 24 kg
40 burpees
20 HSPUs (kipped)
100 DU's > 300 singles

17:00mins
smashed it.

Oly Lifting
power clean + clean (1+2) 2 sets 53kg
(1+2) 2 sets 58kg

snatch balance 3r:4s 33kg

push press 5s:4r 53kg

muscle snatch 4r 25kg
4r 30kg
3r:2s 35kg

as you can see...i do VOLUME!!!!
 
EBF_2356 said:
22/4/14

Strength
5 x 5 80% 1RM back squat
130 kg.

WOD (22min cap)
100 DU's > 300 singles
80 butterfly sit ups
60 kettlebell swings 24 kg
40 burpees
20 HSPUs (kipped)
100 DU's > 300 singles

17:00mins
smashed it.

Oly Lifting
power clean + clean (1+2) 2 sets 53kg
(1+2) 2 sets 58kg

snatch balance 3r:4s 33kg

push press 5s:4r 53kg

muscle snatch 4r 25kg
4r 30kg
3r:2s 35kg

as you can see...i do VOLUME!!!!
Click to expand...

Hell yes you do
 
EBF_2356 said:
22/4/14 Strength 5 x 5 80% 1RM back squat 130 kg. WOD (22min cap) 100 DU's > 300 singles 80 butterfly sit ups 60 kettlebell swings 24 kg 40 burpees 20 HSPUs (kipped) 100 DU's > 300 singles 17:00mins smashed it. Oly Lifting power clean + clean (1+2) 2 sets 53kg (1+2) 2 sets 58kg snatch balance 3r:4s 33kg push press 5s:4r 53kg muscle snatch 4r 25kg 4r 30kg 3r:2s 35kg as you can see...i do VOLUME!!!!
Click to expand...

I'm impressed. Killin it for certain
 
got bf check tomorrow. Will post review up on where I'm at which will be perfect as I will know the impact of the MAS 550 with all other factors = 1
 
EBF_2356 said:
got bf check tomorrow. Will post review up on where I'm at which will be perfect as I will know the impact of the MAS 550 with all other factors = 1
Click to expand...
is your tomorrow our today?
or, it is your tomorrow = our 2 days from now??
enquiring minds want to know

:D

pics pics pics!
 
Well the test was a waste of time.

I am leaner and bigger than before but somehow got measured incorrectly.

anyways. I believe and know for a fact I am at most 10.5%

I will send pics shortly.
 
double session today.

Did the same session twice

Session 7 am
5 x 5 snatch grip deadlift
130kg

WOD
5RFT
2 squat snatch 50kg (85% 1RM)
12 lateral over the bar burpees

8:28min

-------------------------------------------------------------------

Session 6pm
5 x 5 snatch grip deadlift
140kg

WOD
5RFT
2 squat snatch 50kg (85% 1RM)
12 lateral over the bar burpees

6:12min

as you can again see. I farked sh1t up.

pre workout 7am 1 scoop sp max
1 scoop hemavol
2g alcar

supps 8g fish oil
magnesium
zinc
vitamin D (5000iu)
1 serve MASS 550 am and 1 serve pm
 
EBF_2356 said:
double session today. Did the same session twice Strength 7 am 5 x 5 snatch grip deadlift 130kg WOD 5RFT 2 squat snatch 50kg (85% 1RM) 12 lateral over the bar burpees 8:28min session 6pm 5 x 5 snatch grip deadlift 140kg WOD 5RFT 2 squat snatch 50kg (85% 1RM) 12 lateral over the bar burpees 6:12min as you can again see. I farked **** up.
Click to expand...

Ur work outs are pretty beefy. Kudos on ur work ethic
 
EBF_2356 said:
double session today.

Did the same session twice

Session 7 am
5 x 5 snatch grip deadlift
130kg

WOD
5RFT
2 squat snatch 50kg (85% 1RM)
12 lateral over the bar burpees

8:28min

-------------------------------------------------------------------

Session 6pm
5 x 5 snatch grip deadlift
140kg

WOD
5RFT
2 squat snatch 50kg (85% 1RM)
12 lateral over the bar burpees

6:12min

as you can again see. I farked sh1t up.

pre workout 7am 1 scoop sp max
1 scoop hemavol
2g alcar

supps 8g fish oil
magnesium
zinc
vitamin D (5000iu)
1 serve MASS 550 am and 1 serve pm
Click to expand...


Damn son. Great job
 
EBF_2356 said:
reserved for intro.
Click to expand...

I've been looking into maslinic acid for a carbohydrate peri workout nutrition program along with a few other things. This is the first I've seen this product. I'll be following
 
EBF Inc said:
I've been looking into maslinic acid for a carbohydrate peri workout nutrition program along with a few other things. This is the first I've seen this product. I'll be following
Click to expand...

Big dog coming to eat :)
 
session 1 - 6am
WOD (18mins)
50 pull ups
40 HSPU
30 box jump
finish this and the remaining time is spent doing 9kg wall balls (up to 18min)

finished the whole wod plus did 120 wall balls


session 2 - 7:30am
Oly lifting

power jerk + jerk (2+1)r 2s 45kg
(2+1)r 2s 50kg

clean deadlift 5r:4s 77kg

front squat 6r:2s 68kg
5r 72kg
3r 77kg



session 3 - 6:30pm

10 x 3 weighted pull ups (strength)
bw + 30kg

mobility and stretching
 
I have 2 pics coming. just need to resize.
 
Invalid Link Removed

lighting poor to show abs...sorry
 
rest day

supps

10g fish oil
magnesium
vitamin D 5000iu
2 serve MASS 550

about too have 2nd dose with dinner.

had a cheat today. nachos at lunch with 200g steak and veggies.
 
26/4/14

25 mins.

"Team gone bad"
5 minute stations
AMRAP at each station

5 min row (calories)
5 min push press 35kg/25kg
5 min box jumps
5 min SDHP 35kg/25kg
5 min wall ball 9kg/6kg

only one person can be performing the exercise at once.

smashed out 600 reps as a team. probably did about 400 of them. us guys were teamed with a girl to make it fair. still smashed em'.


OLY Lifting
power snatch + hang snatch (1+2) 2s 35kg
-----------? (1+2) 2s 40kg

snatch pulls 5r:4s 45kg

snatch push press 5r:2s 35kg
5r:2s 40kg

good morning 6r:3s 40kg

pretty decent day. got a double tomorrow. 8 am and 4 pm. not rest for the wicked. will try and get other pics up tomorrow. I'll get someone to take some.

add me on instagram if you have it.
cmortimer89
 
Man your workouts are insane! Your stamina must be forever, super jealous. If I had your stamina I could stay on the ice for 5+ min sprinting the whole time.
 
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