Bench press:
135x5
185x3
225x3
275x1
add doubled pro mini bands
225x3
235x3
245x3
bands off
235x5x8 (TJM)
Cable rows:
180x8
190x8
200x8
210x8
Band pull apparts:
x2x15
Dips:
bwx20
Band press’s were a lot harder than i thought they would be, safe to say its easily +100 lbs at the top. Olympic lifting tomorrow at the new gym. get pumped.
Full Snatch:
barx10
65x3
95x3
135x3x1
145x2x1
155x1
165x1
175x1
Power Clean:
135x3
185x3
205x2
225x1
235x1
245x2x0
Box Jumps:
3x3@36"
3x3@44"
50 reps of core.
Been balls hot the last few days, weights down to 208 so didnt really push it today in the weight room. pretty pissed about the missed cleans though.
Military press:
45x10
95x5
115x3
135x2
185x2
135x4x8
135x10
Wide grip chins:
bwx8
+10x8
+25x8
bwx8
Wide grip incline press:
135x5
185x3
205x3
225x3
245x3(close)
Pull downs:
180x3x6
Front/lat raise:
25x3x6ea
bw back to 215. Everything heavy feels… well heavy. been a good week so far tho, squats and maybe some throwing tomorrow
Skwatz:
45x6
135x5
185x3
225x3
275x1
315x1
365x3
295x4x8
295x10
Single Leg step ups:
185x3x5ea
Pull throughs:
120x8
130x8
140x8
Solid workout, felt good. VERY ready for the weekend, turned out to be a long week at work lol
Bench:
45x10
135x5
185x3
225x3
275x3
315x3… this felt damn near close to a 3rm today…
255x3x8
incline db rows
65x3x8
Kroc Rows:
120x10,12
Dips:
+45x6
+70x6
+90x6
bwx10
Upper body has been going backwards recently, everything is starting to feel heavy and slow. bleh.
Hip Snatch:
135x3
155x1
165x1
175x1
185x1
190x1 PR?
195x1 PR.
Squat Clean:
135x3
185x1
205x1
225x1
235x1
245xmissed at pull, missed at bottom
Front Squat (ATG):
135x3
225x1
245x1
265x1
285x1
295x1
Box jumps:
3x3@30"
2x2@40"
absx3x10
might have had 200# today from the hip, which would be a huge PR. Absolutally mental about cleans right now, no idea why i cant easily hit that weight. Little bit of throwing tomorrow later in the day, then back at it thursday
Hit 285x9 today on bench, really not happy with the way this program is turning out. really feel like the reps arnt doing anything for me on upperbody movements (as i have trained that the longest) however i do feel like i’m making pretty good gains on lower body (pending what happens friday). Will be sticking it out for atleast another wave, however.
PR’s from the week:
170x8 military press and
355x10 squat, very happy with this. other than that, been very busy and don’t really have much time to get on here and update.
5’s wave:
Bench Press:
45x10
135x3
w/ doubled pro mini’s
135x3x3
185x2
225x2
240x2
255x2
bands off
250x5x5
250x12, easy
Incline row
65x3x6
DB row
100x2x10 no rest
face pull
95x2x10
curls:
95x8
115x8
135x6
Skullcrushers:
95x10
115x2x10
BW has been 210 for a longgggg time. Ready to get back to school and be able to eat as often as i want.