Becoming a Freak Athlete

Yesterday:
Squat Complex
A1. Half Squat from pins: 455x 5,5,5,5
A2. Front Squat: 275x4,4,4,4
A3. Hang Clean: 225x3,3,3,3
A4. Jump Squat: 135x6,6,6,6

10 minutes on the bike

Single leg curls w/ ball:
bwx3x6ea.

Today:
Hang snatch warm up
125x3,3
145x3
165x3

A1. Snatch High pull 215x3,3,3,3
A2. Hang Snatch: 165x3,3,3,3

10 minutes bike

Only went today because I had to do something after having 2 finals this morning.

Squat-
45x6
135x6
185x6
225x6
275x6
315x6
365x6 (PR +3 reps)

Bulgarian Split squat
50’sx3x6ea

Just felt like lifting today, back home so i dont have the same equipment as at school = no more super awesome complex’s. Going to design something tomorrow that i’ll be following for the summer. 'bout that time to get into beast mode.

Today is day 1:
16 weeks of summer, just enough time to get after it and make some big gains. As the new log title says, working on becoming a phenomenal athlete: bigger, faster, stronger. Designed a 4 day a week program for lifting, going to add in plyos, ladders, throwing, all that good stuff. Ultimate goal being to launch discus’s real freeeeakin’ far.

Current Bests:
Squat: 435
Bench: 375
Clean: 255
Clean and Jerk: 247.5x2
Hang Snatch: 185x2

End of Summer Goals:
Squat: 495
Bench: 405
Clean: 285
Hang Snatch: BW

Here we go, time for beast mode.

Upper light/dynamic:

A1. Military press: 135x3, 145x3, 160x3, 170x3, 180x3, 190x3
A2. Lat pulldown: 165x3, 175x3, 185x3, 195x3, 205x3, 220x3

B1. Incline bench: 190x3, 205x3, 220x3, 235x3, 250x3, 265x3
B2. 45* Row: 175x3, 185x3, 195x3, 205x3, 220x3, 235x3

C1. Bench Press: 260x3, 270x3, 280x3, 290x3, 300x3, 315x3
C2. Seated Row: 185x3, 195x3, 205x3, 220x3, 235x3, 255x3

Core work/Scap Prehab.

Day 1 felt good, got lower heavy tomorrow.
BW is at 215.

Day 2: Lower Heavy
Hang Snatch:
135x3
160x5x2

Front Squat:
205x3 (w/u)
235x5
255x4
275x4
315x2
300x2
190x3

Pull throughs:
110x8
120x8
130x8
140x8

Bulgarian Split squat: (dbs)
50x6ea
55x2x6ea

1 leg RDL (dbs)
55x3x6ea

Hyperextensions
bwx2x10

Situps
2x20

4 way hip work w/ band.

BW 216

A1. Clean Pull" 295x2,2,2,2,2,2
A2. High Pull: 245x2,2,2,2,2,2

Clean and Jerk:
215x4x2

Band Backsquat, 1 min rest:
245x6x2

1 leg curl:
bwx6,8,10

Russian twists w/ 15 lb med ball:
2x15

bw is a low 214

A1. Bench Press: 135/225x4 w/u, 260x5, 280x4, 300x4, 320x3, 325x3, 225x3
A2. Off bench plyo pushups: bwx3,3,3,3,3,3

Wide grip chins:
bw+25x7,8,8

Front/Lat raise:
30x3x8ea

B1. Dips: bwx3x15
B2. T-bar row: 90x10, 115x10, 135x10

Bw was 215… not a bad lifting day.

Upper light/dynamic:

A1. Military press: 135x3, 145x3, 160x3, 170x3, 180x3, 190x3
A2. Lat pulldown: 180x3, 190x3, 200x3, 210x3, 220x3, 230x3

B1. Incline bench: 190x3, 205x3, 220x3, 235x3, 250x3, 265x3
B2. 45* Row: 190x3, 200x3, 210x3, 220x3, 230x3, 240x3

C1. Bench Press Against Bands: 195x3,3,3,3,3,3
C2. Seated Row: 200x3, 210x3, 220x3, 230x3, 240x3, 255x3

Off bench Obliques: 2x10
3 pt. plank: 2x30s
3 pt. back bridge: 2x30s

prehab: scap rows, dips, pullups, pushups

Not to bad, the bands felt like they were about 200-225 at the bottom and around 275/300 at the top.

A1. Hang Snatch: 165x2,2,2,2,2
A2. Tuck Jump: 2,2,2,2,2

Back Squat
135x5
225x2
285x5
360x5x3

Pull throughs:
130x8
140x8
150x2x8

Bulgarian Split Squats
60x3x6ea

1 leg RDL’s
55x2x8

Situpsx2x10
Hyperextensionsx2x10

2 second Pause front squat:
135x2
185x2
215x6x2

A1. Clean pull: 305x2,2,2,2,2,2
A2. High Pull: 255x2,2,2,2,2,2

Power Snatch from floor:
135x2
155x2
165x2
170x2
155x2

1 leg curl
bwx3x8ea

Core w/ knee drive, front&side
Bike: 8 min@166 bpm average

A1. Bench to foam: 135x10, 225x5, 275x5, 315x3,3,3,3,3
A2. Off bench plyo pushups: 3,3,3,3,3

Wide grip chins:
bw+30x3x8

Front-lat raise
30x3x6ea

B1. T-Bar Row: 125x8, 135x8, 145x8, 155x8
B2. Dips: +45x10, +70x10, +90x10

Band pull-apartsx2x10
Sledge work for core. not a bad workout, goin a bit heavier next week .

Upper light/dynamic:

A1. Military press: 135x3, 145x3, 160x3, 170x3, 180x3, 190x3
A2. Lat pulldown: 180x3, 190x3, 200x3, 210x3, 220x3, 230x3

B1. Incline bench: 195x3, 205x3, 220x3, 235x3, 250x3, 265x3
B2. 45* Row: 190x3, 200x3, 210x3, 220x3, 230x3, 240x3

C1. Bench Press: 250x3, 265x3, 280x3, 295x3, 310x3, 325x3
C2. Seated Row: 200x3, 210x3, 220x3, 230x3, 240x3, 250x7

Core work/Scap Prehab.

BW is at 217, gunna start throwing more, hopefully i’ll be able to get some vids up soon. possibly going to vid squat tomorrow.

A1. Hang Snatch: 135, 165x2,2,2,2,2
A2. Tuck jump: 2,2,2,2,2

Back Squat:
135
225
285x5
350x3
390x2,2,2,2 (vids of first and last set, will post soon)

pull throughs:
130x8
140x8
150x2x8

Bulgarian split squat
60x3x6ea

bw was 217

Band front squat
185x6x2

A1. Clean Pull: 295x6x2
A2. High Pull: 245x6x2

Hip Snatch
135x2
155x2
165x2
175x2
155x2

1 leg curl
3x8ea

390x2… i think this was the last set

Bench
135x5
225x3
add 2 board
265x5
325x3
365x2,1 (failed second rep of second set)
no board, medium grip
315x6 (+1 rep PR)
225x12, paused

Wide grip chins
+45x6
+50x5
bwx12

front-lat raise
30x4x6ea

band pull appartsx20

Spent 8 hours outside in the sun today, weighed in at 208 before my workout. Had 365x4x2 scheduled for the 2 board work but it wasnt happening. still managed a PR with 315 though. This was the first week of working full time (which i’ll be doing all summer) so i’ll need to figure some stuff out. Been steadily dropping weight since the end of college (unintentionally), more food and sleep required.

Just thought I would say hello :slight_smile: Awesome log Mr. Meat…

[quote]BlackWidowGirl wrote:
Just thought I would say hello :slight_smile: Awesome log Mr. Meat…[/quote]

haha why thank you for stopping in! hello to you too!

Upper light/dynamic:

A1. Military press: 135x3, 145x3, 160x3, 170x3, 180x3, 190x3
A2. Lat pulldown: 185x3, 195x3, 205x3, 215x3, 225x3, 235x3

B1. Incline bench: 195x3, 205x3, 220x3, 235x3, 250x3, 265x3
B2. 45* Row: 195x3, 205x3, 215x3, 225x3, 235x3, 245x3

C1. Bench Press against bands: 195x3,3,3,3,3,3 (3 different grips, each grip used twice)
C2. Seated Row: 205x3, 215x3, 225x3, 235x3, 245x3, 255x3

Core work/Scap Prehab.
Little bit of early morning lifting. Felt pretty easy today, bodyweight is back up around 215.

Thank you to all currently serving or who have served, Happy Memorial Day.

A1. Clean Pull: 310x6x2
A2. High Pull: 255x6x2

Hip Snatch
140x2
160x2
170x2
180x2
160x2

Pause Front Squat
215x6x2

1 leg curl
3x8ea

Bw back to 216… feels good to be not dehydrated haha