Thursday 8/6
A1. Incline Bench 5x135,. 5x145, 5x155, 5x165, 5x185
A2. Lat Pulldowns 6x145
B1. Decline Bench 5x135,. 5x145, 5x155, 5x165, 5x185
B2. Lat Pulldowns 6x145
C1. DB Military Press 8x25’s, 8x30’s, 8x35’s, 8x40’s, 8x45’s, 8x50’s
C2. Lat Pulldowns 6x145
Just a generic upper-body workout today. Not bad though.
Friday 8/7
KB Swings / Power Clean
20 x 45 / 1 x 135
20 x 45 / 1 x 135
20 x 45 / 1 x 135
Power Clean
1x145
1x155
1x165
1x175
1x185
1x195
1x210 (recent PR)
Deadlift
1x225
1x235
1x245
1x255
1x265
1x275
1x295
5x225
Very pleased with the 210 clean. Slow-and-steady progress from here should get me to 225 in a couple of months.
Saturday 8/8
KB Swings / Power Clean
20 x 45 / 1 x 135
20 x 45 / 1 x 135
20 x 45 / 1 x 135
20 x 45 / 1 x 145
20 x 45 / 1 x 145
20 x 45 / 1 x 145
Power Clean
1x155
1x165
1x175
1x185
1x195
1x205
Bench Press / Lat Pulldowns
5 x 135 / 10 x 130
5 x 145 / 10 x 130
5 x 155 / 10 x 130
5 x 165 / 10 x 130
5 x 175 / 10 x 130
DB Clean-N-Press
2x50
2x55
2x60
2x65
2c70
2x75
2x80
2x85
[quote]ActivitiesGuy wrote:
I also love and miss(ed) both lifts, and really want to feel like I can attain (and then, maintain) some acceptable level of strength, for which my very-abitrary bar is a 225 power clean and a 405 deadlift to go with the RKC snatch (100x53) and press (1x106) standards. Hitting all 4 of those at a BW around 200, while it’s not going to get me into the Olympics/CrossFit Games/Arnold Classic, is a fine level of “decently strong and fit” that I would be happy to reach by my 30th birthday (I’m just about to turn 29) and hold for a few decades.[/quote]
This is almost exactly my goals and purpose as well, although my exact goals are slightly more barbell focused for now. “Decently strong and fit” doesn’t seem to sell the way “monstrous size and strength” do for some reason, and yet I for one would be quite happy never reaching above those standards.
[quote]ActivitiesGuy wrote:
I heard of this new exercise called “squatting” - or maybe it’s pronounced “swatting”, I’m not sure. The "q "could be silent…anyways, Yogi said he might start doing them, so I also decided to do a few of them today.
[/quote]
Squatting eh? I’ve heard of that, not sure it’ll catch on.
Sunday 8/9 (AM)
Bikram Yoga Class (90 Minutes)
Sunday 8/9 (PM)
Power Clean
1x135
1x145
1x155
1x165
1x175
12x1x185
Felt a little bored in the afternoon, so I walked over to the gym and just hit some power cleans. Warmed up and then did an even dozen singles at 185. Pretty solid.
Monday 8/10
Deadlift
5x135
5x185
1x225
1x235
1x245
1x255
1x265
1x275
1x285
1x295
1x305
1x315 (recent PR)
Hip Adductors/Abductors 6x25
That’s all for today. I wanted to establish that I could still deadlift three plates. Now I may advance from the singles to a little repetition work…perhaps warming up, ramping to a top single at 300-ish, and then dropping to 225-245 for a few sets of 5. Let’s try that for a few weeks and see how it goes.
Tuesday 8/11
KB Swings / Power Clean
20 x 45 / 1 x 135
20 x 45 / 1 x 135
20 x 45 / 1 x 135
20 x 45 / 1 x 145
20 x 45 / 1 x 145
20 x 45 / 1 x 145
Leg Press / Power Clean
10x200 / 1x155
10x200 / 1x155
10x200 / 1x155
Clean-N-Press
1x165
1x175
1x185
Pullups
1x10
Wednesday 8/12
Clean-N-Press
1x135
1x145
1x155
1x165
1x175
1x185
1x195
1x205 (holy-shit-PR)
Bench Press / Lat Pulldowns
5 x 135 / 10 x 100
5 x 145 / 10 x 100
5 x 155 / 10 x 100
5 x 165 / 10 x 100
5 x 185 / 10 x 100
5 x 225 / 10 x 100
DB Clean-N-Press
2x75
2x75
2x75
The 205 clean and press was kind of a shocker. Not the clean, as I’ve managed that several times recently, but I don’t remember the last time I pressed over 200 pounds…not even when I was a 245-pound college football player that could bench 365 (I don’t think I ever tried, to be honest - I do remember clean and jerking 245 a couple of times). So anyway, that was cool. And I’ll be heading out to Michigan this weekend, so if we pop into my girlfriend’s gym for a workout, perhaps I’ll add some weight to that strongman log and see how it goes.
Thursday 8/13
Clean-N-Press
1x135
1x145
1x155
1x165
1x175
1x185
1x195
1x205
1x215 (clean only; I elected not to press this; the clean was heavy and I didn’t want to fail the rep…but that is actually a “recent” PR for the clean and gives me some faith that a 225 clean is going to fall pretty shortly)
DB Clean-N-Press
2x75
2x75
2x80
2x80
2x85
I have a fascination with the heavy DB clean and press…I would like to keep working this in pursuit of 1) hitting the RKC standard of pressing the 106 pound kettlebell and 2) being strong enough that I could fool around with a circus dumbbell if I ever got the chance.
I made a thread in the strongman forum about how to DIY a circus dumbbell if you wanna make one on the cheap. It worked amazingly well, haha.
[quote]T3hPwnisher wrote:
I made a thread in the strongman forum about how to DIY a circus dumbbell if you wanna make one on the cheap. It worked amazingly well, haha.[/quote]
I saw that, and will give it some consideration in the future…one thing that really appeals about that to me is the practicality of adjusting the weight as well. I love my 88-pound kettlebell, and if my strength progresses I may at some point splurge on a 106 pounder as well. I doubt that I would ever truly purchase a circus DB, but your DIY solution of a pipe with some plates jammed into a bucket definitely could suffice…
I don’t really expect to compete Strongman, but the classic look of the one-arm clean-and-press is just enjoyable to me. Just has an old-timey Strongman feel to it.
Friday 8/14
Power Clean
1x135
1x145
1x155
1x165
1x175
1x185
1x195
1x205
1x215
1x225 (recent PR)
Well, that escalated quickly…I don’t plan to go past this for a few weeks. I’ll try to work it so I can do several consecutive solid singles at 225 (and also work on my deadlift a bit more) before attempting a higher weight. I also want to be able to press this weight eventually, so perhaps I’ll start doing all clean-and-presses now that I’ve established a baseline of cleaning 225.
Hip Adductors/Abductors, Lats, Bicep Curls to round out the day…nothing big, the real objective today was to hit a 225 clean (today is my 29th birthday, and a goal of mine, for this birthday through my 50th birthday and beyond, is to maintain this ability to clean 225 while keeping my body weight in the low 200’s).
Awesome job on the Power Clean PR and Happy Birthday!!! For your 30th B-Day next year you should hit up 30 total reps with 225!
Happy Birthday!
Also, awesome job on all of the PRs recently!
Happy Birthday dude.
Hope it’s a good one.
Saturday 8/15
Log Clean-N-Press
3x145
3x155
3x165
3x175
3x165
3x155
3x145
Log Clean-N-Press / Barbell Deadlift
1x145 / 1x225
1x145 / 1x235
1x145 / 1x245
1x145 / 1x255
1x145 / 1x275
1x145 / 1x285
1x145 / 1x295
1x145 / 1x305
Log Clean-N-Press
1x145
1x145
1x145
1x145
1x145
1x145
1x145
1x145
Sunday 8/16
Outdoor Yoga (45 Minutes)
KB Clean-N-Press 15 x 2 x 62
My girlfriend…er, wait. My FIANCE (I proposed on Friday, and she said yes) just completed her 200-hour yoga teacher training and is presently bursting with yoga knowledge. So, this morning, we took our mats outside on a gorgeous day and she put us through a series of her favorite flows and postures that she learned at training. I then played around with the 62-pound kettlebell for a little bit, although I was a little beat up from doing so much work with the log yesterday.
Back into the regular gym tomorrow morning.
Monday 8/17
Clean-N-Press
1x135
1x145
1x155
1x165
1x175
1x185
1x185
1x185
1x185
1x185
1x185
1x185
Very short session today - had to hit the gym a little early, then return my rental car at 8 (when Enterprise opened) and get to the office on time. But hey, that’s a good way to get some quick work in.
[quote]ActivitiesGuy wrote:
My girlfriend…er, wait. My FIANCE (I proposed on Friday, and she said yes) [/quote]
Congratulations!!! 
That’s awesome! Many blessings to you and your future wife. 
Tuesday 8/18 (AM)
Spinning Bike (16 Minutes)
Overslept a little today and had an early meeting, so in lieu of the gym I opted for some easy cardio this morning. Worked out, too, as I think my body needed one day of this. I’ll hit the clean and press hard tomorrow.