WEDS JUNE 26
SQUAT
325x1 (high bar, narrow)
415x1 (comp stance)
465x1
525x1
345x5,5,5 → CAT (done in about 12.5min)
INCLINE BENCH
185x3
225x3
255x1,1,1
225x6,6
5x10 chest supported rows
3x10 shrugs w/ 135s, 120s, 105s
Hit a strong squat today, my head wasn’t 100% in the game but 525 moved well. The incline bench felt heavy from the first rep but I managed some good work, I wanted to work up heavier than 255 but that was a good stoping point for the singles.
THURS JUNE 27
worked up to a 165 barbell complex of: power clean+press+push press+jerk+jerk
…later…
SQUAT
335x1
425x1,1,1 (high bar, narrow stance)
It was a long day today and I was fried. The squats were tough but moved well, I hate high bar.
This log shall live forever
[quote]spar4tee wrote:
This log shall live forever[/quote]
Holy shit someone actually reads this
FRI JUNE 28
DEADLIFT (w/ belt)
495x1
545x3
585x3
good deadlifting, I felt like I could have pulled 5 reps @ 585.
SUN JUNE 30
SQUAT (comp stance)
315x10
365x5
395x4
420x4
BENCH
275x3
315x3
315x3
325x3
10 reps was terrible, worst idea I’ve ever had. The squats were all solid but with the higher rep sets (yes even 5 reps is high to me) I couldn’t keep my midsection as tight as I wanted.
Friday’s deadlifts:
TUES JULY 02
FRONT SQUATS
285x5,5,5
barbell complex of: pwr clean+press+push press+jerk+jerk
worked up to 185 for 2 sets
Klokov did this complex with 330, apparently he is much stronger than I. The plan is to correct that.
WEDS JULY 03
SQUAT
415x1
465x3 (comp stance)
305x8 (high bar, narrow)
325x8
345x8
STRICT PRESS w/ LOG
145x5
165x5
185x1
195x1
165x5
neck extensions forward and back: 10@53, 2x10@ 70, 2x5@97
5x10 chest supported rows
I bought a neck harness and am planning to add more neck work to my routine. Log presses were there for a change of pace in the overhead department, it’s got a slightly different groove but once I figured it out they were pretty strong.
THURS JULY 04
SQUAT (+50-60# of chain)
335x2
425x2,2,2
FRI JULY 05
DEADLIFT (w/ belt)
495x1
545x3
605x3 → PR
The first rep of 605 felt as fast as any deadlift I’ve ever pulled. I didn’t even feel the weight in my hands until the bar was passing my knees.
SUN JULY 07
SQUAT
305x8 (hb)
325x6 (hb)
345x6 (hb)
420x5 (comp stance)
INCLINE BENCH
185x3
225x3
280x-
235x4
235x4
260x2
neck extensions 3x10 front/back @ 85/70, 90/75, 95/80
MON JULY 08
FRONT SQUAT
225x5
245x5
275x5
275x5
tonic squatting
PM
BENCH PRESS
275x3
320x1
341x1
364x-
353x1
275x8
Pretty decent benching today.
TUES JULY 09
SQUAT
420x8 (comp stance)
325x8 (hb)
345x8 (hb)
a medley of neck work including a bunch of neck extensions forward and back with an 40kg kettlebell and three 40m sled drags with (last two w/190lb sled)
I think 420x8 is technically a PR, so that’s cool.
WEDS JULY 10
FRONT SQUAT
225x5
275x5
295x5
295x5
AXLE MILITARY PRESS
155x3
165x1
170x1
155x3
155x3
125x10
a bunch of cable neck extensions
THURS JULY 11
SQUAT
335x1
425x1
475x3
FRI JULY 12
DEADLIFT (w/ belt)
495x1
585x1
655+585+495+405+315+225 (drop set)
BENCH
275x6
285x6
285x6
655 is a PR deadlift!
SAT JULY 13
SQUAT
415x1
450x5 (comp stance)
325x8 (hb)
375x6 (hb)
INCLINE BENCH
195x4
225x4
235x4
235x3
225x5
DB and cable neck extensions forward and back.
MON JULY 15
SQUAT
305x10 (hb)
325x8 (hb)
345x8 (hb)
KB neck extensions 5 sets.
wasn’t really into it, got some volume in.
TUES JULY 16
FRONT SQUAT
225x5
255x5
275x5
275x5
BENCH PRESS
285x5
295x5
295x5
285x5
I’m playing around with sinking the bar into my chest during benching. It feels pretty strong but I’m not completely sold on it yet.