So I decided today isn’t an off day. Got a cappella practice tonight and I’m heading to the gym after that. I’ll focus on the following:
Box jumps
Snatch only with bar - really get deep into a good squat for the catch and work on shoulder mobility
Cleans up to 225 single
Clean high pull with 275 - sets of 3
Back squat up to 225 - no rest time -->fast
Front squat up to 225 - no rest time here either - fast
Hypertrophy routine - overhead pressing (light), pullups with weight up to 90 lb, bicep curls
Results from this evening’s workout.
Snatch work with bar was good. Box jumps getting better.
Cleans worked up to a 10 lb pr - 255. I think I love hook grip more and more.
Back squat max up to 315
Front Squat max today only pushed to 280. Body was fatigued from all the other heavy work.
Did some overhead pressing, and a few sets of pullups. Muscle ups are still fun too. Omitted bicep curls. Too many morons at the gym tonight doing worthless shit and I didn’t want to feel like one of them. Clueless people really annoy me when they don’t know they’re clueless. Bicep curls with 20 lb dumbbells really isn’t an excuse to take up more than 2 square feet at the most.
Tonight’s workout…
cleans sucked.
Back Squat up to 315 comfortably
Front Squat to 300
Hook grip style deadlifts up to 405 chalked.
So dead.
Hopefully tomorrow morning will be better.
Ok, so took today off, and taking tomorrow off for sure as well. Here’s what lies in store for Sunday:
Box jumps warm up
warm up snatch form work. Dropping really low into a deep squat catch
power cleans to max then back off and do doubles at 225 til I feel thoroughly confident in it. Probably 5 sets.
Back Squat to max and then triples starting at 205 and then work up to max double, no lockout.
Front squat up to 275 - max set (3-4)
Then 225 for as many as possible (7-8)
CNS wasn’t working quite so well today…had some trouble getting my power cleans to a respectable weight today. Nothing under 225 but not too far over.
Back Squats - hit a max of 315 and stopped because the movement was a pretty slow ascent back out of the hole.
Front Squats - hit triples up to 255 and stopped.
Deadlifts - speed work - up to 365x3 hook grip style, then 405
Pretty tired right now…CNS totally fried. I need a nap, a pick-me-up and some carbs. Last night enjoyed working out with a friend from the gym after doing some cleans up to 245. felt good.
This morning was deadly. Back squatted up to a max of 325 which is near my previous max. Hopefully that number will be a number of the past soon. Looking to hit 365 on this next super cycle of squats. All in all, got past a ridiculous sticking point in my squat for 325 that should not have gotten up but did anyway.
Was shaking pretty intensely afterward, this obviously sent some adrenaline to the legs. After backing off 325, dropped to 275 and did a triple, then 250 for 5 then 225 for 8 and 185 for 5. Then for some reason or another, my subconscious must have said “time to front squat, you bitch” so I listened and went up to 275 which wasn’t anything very difficult. All in all, so fried. Last night, I also did weighted pull ups which I haven’t had the pleasure of doing in a while and easily went up to 115 lbs for a couple solid reps. Could have nailed 145x1 I think.
Body weight is around 175 now, despicably, but I’m still pulling a decent amount…deadlifted 425 last night pretty easily with hook grip and felt pretty really shitty this morning so I’m surprised I did so well squatting. I just wanna sleep though. Also, my hands are really getting destroyed. Calluses are ripping, and lots of blisters are forming, which is strange considering how that really hasn’t happened ever.
It’s probably based on the frequency of cleans with hook grip and chalk, as well as heavy deadlifting to follow. anyway, gonna let the hands heal over the weekend and hopefully get back to cleans on Monday.
So this past weekend was THON at Penn State, which I was proudly a part of. Was there supporting my friend and saw a lot of people from highschool. Anyway, with all the intermittent fasting I did this weekend, even after a carb load yesterday and this morning, I am down almost 10 pounds. Weighed in at almost 170 flat. Its time to pack some serious food down my throat. I want to be able to say I’m 190.
Back squatting 300 ATG today was a bitch. Hopefully I’ll recover neurally and start moving weights back up around 350 in a few weeks. I need to get to 400 this year.
the weird thing is I can still power clean 240 no problem and front squat 300 ATG…I guess I’m still explosive even if I lost 10 pounds.
Hopefully I’ll make some progress soon.
Hey man, not sure if you were still planning to hit the gym tonight- just want to give you a heads up, I found out that I got a class cancellation, so I’ll be getting in there a bit earlier (6ish). Hopefully catch you there at some point soon if not this evening.