pullups- 15/13/11/10/10
close grip bench 231x5, 233.5x5, 236x5
barbell rows strict 154 3x12
curlzz 66 3x12
ab rollouts
– overall great day, pushpress weight was a PR but rough on the lockouts, pullups im happy with i was to maintain sets between 10-15 while increasing weight, and the closegrip was amazing as ive been stuck around 220-230 for a few workouts
i switched from low bar, to high bar, so dropped weight in november and started at 225 and have been working my way back up, the 5x5 was easy but ive focusing on staying more upright.
and ive always had a unbalanced dead, maybe because i love them, or just good at them. who knows.
yesterday was my light day, lots of stretching, then my friend who oly lifts taught me snatches, worked up to some singles with 132. hang snatches with full squat, next up singles of like hang cleans, back squat 176 2x10 nice light n easy, some curlzz, ab rollouts, more stretching done nothing strenous other then snatching, overall a good fun day.
rest day today, watch some playoff football, then monday ohp
btn pushpress, 3x5, 225 rep pr ,
backoff set strict, 135x14 pr, once i break 15 ill up weight
pullups, 3x10, 7,6 goals to get back to 5x10 and maintain that while adding bw
cg bench, 235x5, 240x5, 245x5 245 is a closegrip pr
barbell rows, 3x15 155 same weight added reps
barbell curlz, 3x15 60lbs
tri pushdown, 1 arm, 2x25, 15lbs
plans to keep the push presses at 3x5, was starting to stall with 3x3, might add in a extra set of rows as well.
all the assistance work was using the same weight as last week, pretty burnt out after squat pr’s. happy with the way squats are progressing, dropping the 5x5 soon, going to revamp both squat days,
signed up for a raw meet april 20th, in amherst nova scotia. doing as a full meet as a 242 junior raw. which means in the next 12ish weeks i can eat like a boss and gain 9 lbs
ohp, 170x5/5/3, wanted 5x5 but ive nevber pressed 170 so cant complain! PR!
weighted pullups- 3x5 50, 2x10 25
cg bench, worked up to 2 triples with 260 all paused, pretty sure thats a cg PR
cg bench, 205x10, 185x10 some extra volume
barbell rows- 3x10 185
curlz,and tris, 2x20
50 situps
done.
reallly happy to be past my all time ohp, huge moral booster, and really pleased with the way my cg benching is climbing think my 300 goal will come sooner then expected
high bar squats, built to a 1RM, 365x1, 385x1, 395x1 pr, 405x1 pr , was extremely content with 395, but the 400 mark was right there so had to take another shot, thankfully i got it, super slow but deep and legit
deadlifts to 5rm, last week i pulled 497, but my buddy did 500x5 a few days ago. so being competitve n all i went for 505 and pulled 6 . so 505x6, PR
pause squats, 5x5 225
RDL 3x10 205
all done, today is a light/fun day, super excited about being back over a 400 squat and repping 500 on deads. closer to my goals everyday
heres the link to the dead, my buddy posted it on youtube
