Squat:
5 x 185
3 x 215
3 x 240
Bench:
5 x 1 x 160
Lying Leg Raise:
3 x 10
Barbell Complex
5, 4, 3, 2, 1 x 80 (60 sec rest)
Power Clean
Push Press
Front Squat
Row
SLDL
Bench:
5 x 120
3 x 135
8 x 150
DB Bench:
12, 8, 8 x 90
Lat Pull (semi-sup.):
12, 8, 8 x 125
Sprints:
4 x ~150 m
Press:
5 x 90
3 x 105
4 x 115
Deadlift:
5 x 245
3 x 280
5 x 315
DB Row:
3 x 10 x 70
Crunches:
3 x 10
Barbell Complex
5, 4, 3, 2, 1 x 75 (55 sec rest)
Power Clean
Push Press
Front Squat
Row
SLDL
Squat:
5 x 170
5 x 195
10 x 220
Bench:
5 x 1 x 165
Crunches:
3 x 15
Barbell Complex
5, 4, 3, 2, 1 x 85 (60 sec rest)
Power Clean
Push Press
Front Squat
Row
SLDL
Bench:
5 x 105
5 x 125
11 x 140
DB Bench:
15, 15, 12 x 60
Lat Pull:
15, 15, 12 x 87.5
Crunches:
3 x 10 x 25 lb.
Sprints:
4 x ~150 m
Press:
5 x 80
5 x 95
7 x 105
Deadlift:
5 x 225
5 x 255
4 x 290
5 x 290
DB Row:
3 x 15 x 45
Deadlift:
5 x 225
5 x 255
5 + 2 x 290
Sumo Deadlift:
3 x 5 x 225
Bench:
5 x 1 x 165
Barbell Complex
5, 4, 3, 2, 1 x 90 (60 sec rest)
Power Clean
Push Press
Front Squat
Row
SLDL
I literally could not get a rack today, so I decided to repeat Saturday’s DL workout. Today, as then, I just couldn’t hold on to the bar–I managed five, put it down, then pulled two more before I had to quit. My grip has always been the weak point on that lift, but it’s been especially weak since I came back from break. I don’t know if it’s stress or a plateau or what, but it’s really getting me down.
Bench:
3 x 115
3 x 135
8 x 150 (fail @9)
Pull-ups:
5, 3, 4
Rev. Crunches:
3 x 12
Push-ups:
3 x 12
Sprints:
4 x ~150 m
Deadlift:
3 x 240
3 x 275
8 x 305
Sumo:
3 x 6 x 225
Rev. Crunches:
3 x 12
Barbell Complex
5, 4, 3, 2, 1 x 75 (50 sec rest)
Power Clean
Push Press
Front Squat
Row
SLDL
I threw on straps for my top set today and set a 5 lb. PR at 8 reps. I had been following a no-straps policy as a sort of holistic strength-building mechanism and naturalistic auto-regulation device, but my experiences the last couple times were too frustrating to continue that way. I’ll continue to work my grip in other ways–the sumo sets and bb complex were done strapless–but I want to push my pulling strength past where my grip is holding me right now.
Press:
3 x 85
3 x 100
5 x 115
Klokov Press:
4 x 4 x 85
DB Row:
3 x 15 x 50
Plate Raise:
2 x 15 x 25
Weighted Crunches:
4 x 10 x 25
Triceps Ext.:
2 x 15 x 25
Laps on track (~1/5 mile):
3 x jog
1 x walk
Bench:
5 x 1 x 165
Squat:
5 x 195
3 x 225
3 x 250
Lying Leg Raise:
3 x 10
Barbell Complex
5, 4, 3, 2, 1 x 95 (60 sec rest)
Power Clean
Push Press
Front Squat
Row
SLDL
Bench:
5 x 125
3 x 140
7 x 155
Lat Pull:
3 x 15 x 87.5
Push-ups:
15, 15, 10
Crunches:
3 x 15
Sprints:
4 x ~150 m
Press:
5 x 95
3 x 105
4 x 120
Deadlift:
5 x 255
3 x 290
5 x 325
DB Row:
3 x 15 x 55
Weighted Crunches:
4 x 12 x 25
Barbell Complex
5, 4, 3, 2, 1 x 95 (60 sec rest)
Power Clean
Push Press
Front Squat
Row
SLDL
Squat:
5 x 135
5 x 160
5 x 185
Bench:
5 x 85
5 x 100
5 x 115
Lat Pull:
15, 15, 10 x 100
Hanging Leg Raise:
2 x 10
Sprints:
4 x ~150 m
I was snowed in Tuesday, so I decided to roll with it and take a deload week.
Press:
5 x 65
5 x 75
5 x 85
Deadlift:
5 x 170
5 x 205
5 x 230
Sumo Deadlift:
3 x 5 x 230
DB Row:
3 x 15 x 60
Crunches:
3 x 15
Squat:
5 x 1 x 235
3 x 205
Deadlift:
5 x 1 x 295
3 x 265
Partial Squat:
5 x 275
Lying Leg Raise:
2 x 15
I started CT’s Russian Strength-Skill program today. Some of the squats came up a bit slow, and I felt like I had excessive forward lean. But the pulls flew up fast and easy, and I went into the partials feeling good. Then the partials crushed me. I’m cutting the HIIT-style conditioning I’d been doing until I get a feel for how I recover on this program.
Bench:
5 x 1 x 150
3 x 135
Press:
5 x 1 x 110
Push Press:
5 x 135
DB Row:
15, 15, 10 x 65
I just realized I forgot to do my back triple for the press. When I tried to do partials for that lift, I set the pins on a rack to eye level, but I could barely budge the weight. After two failed attempts, I removed the pins and did a set of push presses (from the chest). I suppose this accomplishes the goal of feeling a heavy weight with (roughly) the same motor pattern?
Squat:
6 x 1 x 235
3 x 205
Deadlift:
6 x 1 x 295
3 x 265
Rack Pull:
5 x 350
Rev. Crunches:
2 x 10
Bench:
6 x 1 x 150
3 x 135
Press:
6 x 1 x 110
3 x 95
Bench Partials:
8 x 175
Plate Raise:
15, 15, 10 x 25
Hammer Curl:
6, 5, 4 x 25
Weighted Crunches:
3 x 15 x 25
Squat:
7 x 1 x 235
3 x 205
Deadlift:
7 x 1 x 295
3 x 265
Partial Squat:
6 x 275
Rev. Crunches:
2 x 10
Crunches:
2 x 15