Sounds a lot worse than mine. Just a bit of swelling and discomfort with bending. It’s back to about 70-80% already, so I doubt there’s any serious damage.
1 Like
6/6
Strict log press SS/ KB hang clean and press
(90x3/20’sx5)x3
(110x3/30’sx5)x2
(140x3/44’sx5)x10
Short and sweet, got started a little late so passed over a lot of the accessory work
1 Like
6/8
Another short day
High bar back squat SS/ w KB “gorilla” cleans (holding 2 bells, alternating cleans while keeping other in the hang)
(Barx10/22’sX10)x3
(135x8/33’sx10)x2
225x3/44’sx10
(245x2/60’sx10)x10
6/10
Heavy bag bear hug
150 lbs
1 min on 1 min off for 10 minutes, walking at a steady pace
TBDL, beltless
350x2x10
440x2x5
510x2x5
6/12
Chin ups, pause on floor between each rep
Up to +70x3x10
KB clean and press
44’sx8x8
10 rounds of circuit consisting of:
Band face pull x30
Band low row x30
Band overhead tricep extension x30
Band pushdown x30
Jump Rope x50 skips
5 rounds of
1 arm plank 45 seconds per arm
Cable standing row x10
Log clean and press (cleaning each rep) SS/w seated underhand cable rows
150x3x8/100x10x8
It’s funny how when having no option but to exercise at home, it happened consistently. Now that the gym is an option, I end up skipping things if time is short and don’t make time to replace it at home. Need to stick to “something is better than nothing” rather than bailing if things don’t seem optimal.
6/19
Log clean and press, cleaning each rep SS/w chin ups
90x5/bw x 5
90x5/bw x 5
110x3/+30x5
110x3/+30x5
130x3/+45x5
130x3/+45x5
(150x3/+50x5)x6
Single KB clean and press
35 lbs x 5 minutes, 3 rounds
Tried to keep moving the duration of the time, last set I was alternating hands after each rep.
Various KB carries, mostly overhead
10 1 minute rounds
6/23
First time back in heeled shoes in a little while. Felt good, but not doing too well at maintaining upper back posture.
Front squat, beltless, heeled shoe
20 band face pulls, 20 band rows between each set
Barx3x3
135x3
185xlong pause
225x1
245x1
265x1
(295x1)x5
Assisted pistol squat SS/w hang clean
Bwx5/155x5
Bwx5/185x3
(Bwx8/205x2)x5
Paused (at knee, 3 count) clean pulls SS/w hang snatch
135x6/135x3
185x5/115x3
205x5/115x3
225x5/115x3
245x5/115x3
275x5/115x3
45°back raise SS/w ab wheel
(Bwx10/bwx10)x5
6/24
Close grip bench (index finger on smooth)
Band pull aparts x 20 and 2x66 lb KB clean and press per arm between each set
Barx10
Barx10
135x5
155x5
175x5
185x5
205x5x5
205x12
KB windmills
AMRAP in 12 minutes with 66 lbs
1 Like
Went rafting/camping for the past 6 days.
7/1
50 ring muscle ups
Ring pull up
5x10x+35
Ring dip, 5 count eccentric
5x10xbw
Overhead press mechanical dropset
Strict press to push press to squat jerk (power depth)
115x10
135x10
155x10 1 strict
185x10 no strict
135x20
115x30
7/4
200 Band good mornings
SSB Squat, barefoot, beltless SS/w Single KB snatch, per arm
135x10/25x3
185x10/30x3
225x5/45x3
275x3/45x3
(295x2/60x2)x10
DB sissy squat, 10 count eccentric
40’sx10x5
Rotating KB swing
30 lbsx90 secondsx5
My supplier came through, and I got a couple of new larger kettlebells. 36 (80 lbs) and 44 kilo (97 lbs). Missed most of my training time driving to pick those up.
Single KB clean and press (per arm), cleaning each rep
30x3x3
60x2x3
80x1x3
97x1x3
Double KB clean and press, offset loads
Did each twice to alternate the heavier kettlebell into both hands
60 and 30 x2x3
80 and 60 x2x2
97 and 60 4 cleans no presses
97 and 80 2 cleans no presses
1 Like
7/8
SO MUCH VOLUME. Tried to minimize/eliminate rest between movements.
Back squat, beltless, bare foot
15 “DeFranco” pull aparts and 5 KB clean and press (cleaning each rep) between each rep
Barx5/30’s
Barx5/30’s
Barx5/30’s
95x5/30’s
95x5/30’s
135x5/45’s
135x5/45’s
155x5/45’s
155x5/45’s
185x5/45’s
185x5/45’s
225x3/60’s
225x3/60’s
245x3/60’s
245x3/60’s
275x3/60’s
275x3/60’s
295x3/60’s
295x3/60’s
315 for 10 doubles/60’s for each
7/10
Pushup on rings
150 total
Chin ups on rings
+35x75 total
RDL, 5 count pause at bottom
135x15
185x15
225x10
275x8x8 (no belt first 4 sets, belt last 4)
KB Row
97x10x5
7/13
BB bench, close grip, paused
10 seated band face pulls, 10 seated band rows, and 6 hammer curls per arm (40’s) in between each set
Barx10x3
95x5x2
135x5x2
155x5
175x5
185x5
205x3
225x3
255x3
275x3
Add two board
225x10x5
Chin ups
BW x 8 x 2
+35x6x2
+60x6x2
7/15
Barbell row
DB Snatches between each set. Number is per arm
(45x10/30x5)x2
95x10/30x5
115x10/60x3
135x10/60x3
155x10/60x3
185x10/60x3
(205x8/80x2)x5
KB swing, 2 hand
100 reps with 97 lbs
7/18
SSB lunge
45x50x2
95x30x2
135x30x3
1000 rope skips wearing 50 lbs vest, mostly done in sets of 100
7/20
TBDL, beltless, straps
KB clean and press between each set, reps is per arm
80x10/30x5
170x10/30x5
260x5/60x3
350x5/60x3
440x3/80x2
(510x2/97x1)x8
Back raise SS w Roman chair
(x15/x30)x5
7/22
SSB back squat, beltless, barefoot
Up to 335x1x3
20 pull aparts between each set
SSB lunges
20 pull aparts between each set
155x10x5 forward
155x10x5 reverse
100 pull ups
3 Likes
strong lifts! you following a specific program or is this something that you created?
1 Like