Bench to foam pad-
135x5
185x5
225x3
275x5
315x5
350x1
365x4x1
no pad
340x2
Really been going heavy the past 8 months, and now that i’m workin and not at school, i cant recover as well. gunna change it up and start hittin some reps, poundin out the weakness’s, and of course, throwing.
Wide grip chins
bw+45x6,5,5
front lat raise
35x4x6ea
sledge work… blah blah all boring stuff
Paused Bench:
135x5
185x3
215x4x10
215x14
Cable row
210x2x10
T-bar row
115x2x10
A1. Dips: Bw+45x10,10,10
A2. BB curls: 95x10,10,10
Thats right… its TJM. Grabbed it out of a muscle and fitness magazine, and day one was pretty easy. didnt really push the pauses on the final set, probably could have had 4 more. Running bench, military and squat days, and taking the final day as an olympic lifting/explosive power day. Matches up perfectly with what i’m hoping to accomplish, as well as my time frame before the fall. Got an insane pump too… always helps.
Snatch From floor: (actual, not power)
barx45x3x3
95x3x3
115x1x3
135x2,2,1,1 w/ overhead squats
Hip Snatch:
155x3
165x3
High Pull:
185x1
225x1
245x1
255x1
275x3x1
225x3
Clean pull:
315x2x2
365x2
Box jumps: 3x3 @36"
KB swings:
45x2x10
Going to add some type of banded squat in here, can’t clean b/c the bars at my gym are real shitty so i’m just gunna do high pull and make sure to get good height.
yesterday:
military press:
45x10
95x3
120x4x10
120x15
Neutral grip pullups bwx2x10
Wide grip pullups bwx2x10
Front lat raise:
25x3x10
Face pulls
100x3x10
Db curls:
40x10
60x8
Today:
Back Squat:
45x10
135x5
225x3
265x4x10
265x15
Step ups:
155x3x6ea
Natural GHR
bwx3x6
10 mins on bike
BW was 217 pre workout. Reaalllyyyy dislike not going heavy… but other than that things arnt feeling to bad. ready to test out
Paused Bench:
135x5
195x5
220x5
235x2x10
(no pausing)
235x14 (few reps left)
Cable row
200x2x10
DB row
100x10,15ea
Dips
bw+70x3x10
Squat rack curlz w/ bb
105x3x10
Band pull apparts + scap work
Core was sledge work, 2 minutes total time in 30 second increments.
Front squat w/ 1 min rest:
135x2
185x2
205x2
225x5x2
Full snatch:
45x2x5
95x3
115x2
135x2
Hang snatch:
145x2
155x2
Hip Snatch:
165x2
175x2
Power Clean:
175x2
205x2
225x2
245x2
Box jumps
3x3 @ short
KB swings
2x10x45lbs
Happy with the cleans given the gym, not a bad workout everything felt pretty quick
Military Press:
45x2x10
105x5
120x5
135x3x10
Pullups w/ diff grips
4x10
Tweaked my rotator cuff yesterday so kept it pretty simple today. Back at it with squats tomorrow. Very ready for the weekend haha
Back Squat
45x10
135x5
185x3
235x5
265x5
290x3x10
Step ups:
155x3x6ea
Natural GHR
bwx3x6ea
Hib/band work
Core work
10 mins biking
Not to bad, again elected to not go all out, next weeks test week pretty pumped for that
Bench
45x2x10
135x5
195x5
225x3
250x1
285x1
265x12
Cable row
200x10
210x10
220x8
Dips
bwx3x10
DB curls (drop set)
70x5
60x5
50x5
40x5
30x5
RC is still giving me trouble, felt like it limited reps today. Hopefully i’ll be able to bust out a few on military and squat before taking a deload next week.
Cleans-
135x3
185x3
225x1
240x1
255x1
Rack pulls-
315x3
405x2
425x2
455x2x1
Box jumpsx5x3
KB swings
45x2x10
Lifting heavy is coming back next cycle… feel like thats lacking in this program.
Military Press:
45x10
95x5
115x5
135x3
185x1
150x13 PR
CG bench
135x5
225x3
275x1
295x1
315x1
Pullups
bwx3x10
Curls.
Missin the heavy stuff, feels like things are goin backwards a little bit. Going to add heavy 3,2,1’s back into things next cycle.
Squats-
45x10
135x5
185x3
225x3
275x1
315x1
365x1
325x14 PR (+10 lbs and 1 rep)
To parallel box-
365x1
385x1
405x1
430x00
Step ups… No time. Felt very good today, ran out of breath before my legs were ready to quit on the squats, definitely felt good. That is all. Weathers been pretty shitty here for the past week so not much throwing is happening, waiting for it to clear up a little bit. Lifted at a friends gym yesterday, may get a membership there because of the equipment, olympic stuff and a GHR woo wooooo.
Deload week:
Bench: 3 diff grips, speed work
45x3x3
95x3x3
135x3x3
185x3x3
215x3x3
225x3x3
245x3x1
T-Bar row:
205x4
180x6
160x8
135x10
90x10
Dips:
bw+45x5
bw+90x5
bw+135x3
Straight BB curls
95x5
135x5
140x5
Crunches
2x10 +25 lbs
Hittin speed work for the deload… been feeling like bar speed has suffered lately
Full snatch:
45x5
95x3
115x3
135x3
145x3
Clean:
145x5
185x3
225x2
235x2
Front squat
225x2
245x2
265x2
A1. KB swing: 45x5,5,5ea
A2. Tuck Jump: bwx3,3,3
Its been good recently, gunna try to video some throwing tomorrow if everything goes well.
Throwing Practice today:
10 standing, 1/4 turn, south african, and around 12 full spins, got a vid of one of them.
Ladder drillsx10… few variations.
Overhead shot throw
16lbsx5
Twist throw:
12x10ea
8lb shot throw (like disc):
x6, looked like a little over 60/70 feet.
Military press:
45x10
135x5
155x3
Push Press:
185x2
205x1
225x1
235x1
245x1
Pull ups:
bwx5
+25x3
+45x2
+70x1
+90x1
+100x1
Front/Lat raise
30x3x6ea
DB curl drop set
75x3
65x4
55x5
45x10
Read that Broz article, loved the mentality there. Not even half way through a deload and the urge to lift heavy things is strong. Bringing that back next cycle for sure.
High bar ATG squat:
45x10
135x5
225x3
275x2
315x1
345x1
370x1
385x1 PR of sorts
Step ups:
185x5ea
205x2x5ea
Natural GHR
bwx3x6 negatives
Single Leg curl:
bwx3x6ea
10 mins cardio @ 165 bpm
Goin on Vaca for the next few days so lifting might not happen, if it does it will be a true deload (maybe…). Squats felt really good today, might have had a 405 in me if i had really pushed it. Gunna throw tomorrow and hopefully post a video of how that goes.
Saturdays Training:
(2kg)
10 stands
10 1/4 turns
10 South Africans
10 Fulls
6 8lb stands
Various Ladders
5 Overheads
Everything went further than last practice on average, things felt good. I notice that my right food doesnt spin as it should for stands or in the fulls, need to work on keeping that in motion to get my hips in more. Couldnt find a good program to edit videos together, had one on my computer at one point tho. If anyones got a good free editing program please let me know, thanks.
And of course, Happy America day to all!
Got to lift today, just tossed some weight around for fun:
Bench: up to 315x2
Squat: up to 365x1
DB rows: 120x2x10
Starting 8’s cycle next week, pretty pumped.