My squat max is 405 since about a year ago and then I tweaked my back and have been working hard to practice better form. So hopefully I can crush 405 next time I test my lifts and get a PR. Paused benches are hard but in my opinion they work. Plus, someday I’d like to compete and pausing in training will make meets more natural.
11/9/2012
Pullups
2x10
Bench
warm up
170 (65%)x5
205 (75%)x5
225 (85%)x5
4x12 @ 135
1x12 @ 185
Face pulls
5x15
Rope pushdown
2x15
Chest fly
2x15
Hill sprints
20
11/11/2012
Deadlift
lets just say it was a fail and moving on to deficit deadlifts
Deficit deadlift (standing on a plate)
365x5
385x5
405x5
425x5 PR
SLD
315x10
Cable pullthrough
3x20
Leg press
4x15
DB row
80x10
90x10
100x10
The winter sport season is starting at my high school tomorrow and that means the olympic style weightlifting team needs me so a few oly lifts will begin to pop up in here. I have already decided that I want to continue with my powerlifting because its awesome. So I will be doing the 5/3/1 two day a week training to compensate for the extra lifting I’ll be doing at school.
11/12/2012
Snatch (kg)
bar work
40x5
60x3
70x1
80x5
80x5
80x5
Press
warm up
135 (70%)x3
155 (80%)x3
175 (90%)x3
5x10 @ 115
Pullups
5x10
60 pushups and some ab work to finish
11/13/2012
Clean and Jerk (kg)
bar work
50x5
70x3
90x4
90x4
90x4
100x4
100x4
Snatch box pulls
100x3
100x3
100x3
Pushups
4x15
Palms facing lat pulls
3x8
Ab work
11/14/2012
Squat
warm up
315x10
335x10 ties PR
315x10
315x10
275x10
Cable pull through
2x15
45 degree back raise
3x12
11/15/2012
Snatch (kg)
bar work
50x5
70x2
75x4
75x4
75x4
75x4
80x4
Front squat (kg)
100x6
120x6
100x6
130x4
Ab work
11/16/2012
Power clean (kg)
bar work
60x5
90x3
100x3
110x3
110x3
100x3
100x3
Bench Press
barx30
135x10
185x10
205x10
CSR
3x15 @ 165
Dips
3x20
Ab work
11/18/2012
Deadlift
warm up
520x1
Deficit DL (standing on 45 lbs plate)
315x3
405x3
435x3 PR
455x3 PR
DB Row
5x20 @ 70s
11/19/2012
Snatch (kg)
bar work
50x5
70x3
80x2
85x3
85x3
85x3
85x3
90x1
95x1
CSR
3x10
Press
6x10
11/20/2012
Clean and Jerk (kg)
bar work
60x5
80x3
100x3
100x3
105x3
105x3
110x3
120x1
130x1 no jerk
Pullups
3x10
Hill sprints
20
Ab work, pushups
11/22/2012
Squat
warm up
135x8
225x5
315x3
365x5 PR
Front squat
3x10 @ 185
Leg Curl
3x20
Went for a jog.
Had no sleep going in to this session. I worked an over night shift from 9pm-530am then got some coffee and got in my quick lifts and went to bed
11/25/2012
Deload Deads
135x8
225x5
275x5
315x5
DB rows
5x20 with the 75 pounder
+5 lbs compared to last week
*Goal is to get up to the 100’s for 5x20
Back extensions w/ 45 lbs bar across back
4x12
11/26/2012
Snatch (kg)
warm up
40x5
60x3
80x2
85x3
85x3
85x3
85x3
90x3
95x1
Front squat (kg)
4x5 @ 110
Press
deload stuff
Dips
5x20
Pushups
4x15
Ab work
Hill sprints
20
11/27/2012
Clean and Jerk (kg)
warm up
60x5
80x3
100x1
110x3
110x3
110x3
110x3
110x3
120x1
CSR
5x15
Pushups, and ab work
11/29/2012
Snatch (kg)
bar work
50x5
70x3
80x1
85x3
85x3
85x3
85x3
85x3
85x3
Clean (kg)
50x5
90x3
100x3
110x3
115x3
110x3
Bench
deload
DB press
3x12
12/2/2012
3/5/1
Deads
warm up
455x10
475x1
495x1
520x1
DB Rows
3x20 w/ 80’s
Back extension
50 reps
12/3/2012
Snatch (kg)
warm up
50x5
70x2
80x1
worked with 85 for a while
kept catching it wrong but felt stupid light when pulling it
Press
95x5
135x12 ties PR
155x3
Ab work, bodyweight circuit exercises
12/4/2012
Clean and Jerk (kg)
warm up
60x5
80x3
100x1
110x3
110x3
110x3 best set
Box snatch pull (kg)
110x3
110x3
Ab work, stretched lower back a lot, foam roll and ice tonight, Olympic weightlifting meet on Saturday
12/5/2012
Squat
warm up
135x8
225x5
315x3
345x9 PR
365x1
365x1 - gassed
335x1