WEDS APRIL 10
SQUAT
415x1
455x1
PRESS
170x1
155x5 → PR I think
THURS APRIL 11
AM
FRONT SQUAT
305x1
335x1
365x2xmiss
305x3 → PR
PM
SQUAT
425x1
475x1
445x2
FRI APRIL 12
SQUAT
415x1
455x1
BENCH
245x1
275x3x3
SAT APRIL 13
SQUAT
425x1
465x1
375x2x2 (high bar, paused)
3x2 weighted v-handle pull ups @ 88#
2x10 pendlay rows @ 185#
MON APRIL 15
SQUAT
415x1
505x1
521x1 → PR
521x1 → felt so good I did it a second time!
HUGE squat day, finally hit a squat PR after 572 days (yes that is exactly how long it’s been since I squatted 520 beltless). Felt very strong, I think 530+ is there!
TUES APRIL 16
FRONT SQUAT
305x1
335x1
360xmiss
BENCH
275x1
305x1
265x3,3,3,3,3
Looks like it’s time to dial back the front squat training and build up some heavy reps before returning to singles. Some improved tricep flexibility to help keep the bar in place also wouldn’t hurt. Benching was strong today, threw 305 up like a toy and the backoff sets @ 265 all moved well. My form was little sloppy and could have been tightened up a touch.
WEDS APRIL 17
SQUAT
415x1
455x1
PRESS
155x1
175x1
165x3,3
played around with some Klokov complexes, almost got 225 but missed the push press on the first attempt and the jerk on the second attempt.
THURS APRIL 18
AM
FRONT SQUAT
295x3
315x3
325x2
325x1
3x5 weighted chin ups @ 45#
PM
SQUAT
425x1
465x1
MON APRIL 22
AM
FRONT SQUAT
305x3
320x3
320x3
330x2
PM
SQUAT
425x1
496x1
526x1
TUES APRIL 23
SQUAT
415x1
465x1
BENCH
275x1
315x1
275x5,5,5
WEDS APRIL 24
AM
SQUAT
415x1
455x1
PM
PRESS
160x1
185x-
170x3
160x5
THURS APRIL 25
AM
FRONT SQUAT
295x5
315x3
335x2
345x2xmiss
chin up singles @ 90, 95, 100 (got lips to bar, chin not over), 90 (same, chin not quite over), 70x3
PM
SQUAT
425x1
465x3
FRI APRIL 26
DEADLIFT (w/ belt)
495x1
545x1
*add deficit
455x5,5,5 (straps, tng)
BENCH
275x1
295x3,3,3
SQUAT
405x1
455x1
365x3
Deads felt ok, bench was strong. Squat was strong but forward on my toes. I tried something a little different with the breathing and setup. I like the breathing but the setup didn’t let me sit back properly at the bottom. Will continue to experiment
SUN APRIL 28
SQUAT
415x1
465x1
KLOKOV PRESS
125x1
135x1
140x1
115x5
MON APRIL 29
AM
FRONT SQUAT
315x1
345x2
325x3
PM
SQUAT
425x1
516x1
536x1
TUES APRIL 30
BENCH
275x1
315x1
330x1
300x3,3,3,3,3
No time to squat today but benching was strong as fuck.
THURS MAY 02
SQUAT
425x1
505x3
3 rep squat PR
FRI MAY 03
SQUAT
415x1
485x1
BENCH
275x1
315x2,2
315x4 → PR
SAT MAY 04
SQUAT
465x1
425x5
435x5
445x5
Good volume work today
MON MAY 06
AM
FRONT SQUAT
315x1
335x1
365x1 → PR
PM
SQUAT
425x1
515x1
551x1 → PR
425x5
Big squat PR tonight, of course the camera decided not to film but it was solid, a little slow out of the hole but strong!