BLOTD: OL + PL = Supertotal

Training Training Logs
123

12/21

115/135

124

12/23

Snatch

110
115
117
120

Snatch deadlift

Front squats

125

12/27
Incline press
135 x 5
185 x 10
225 x 8
225 x 8
235 x 8

Tbar
90 x 10
90 x 12
90 x 14

Lat pull down
X 10
X 10
X 10

Db bench press
90 x 10
90 x 10
90 x 10

126

1/2
Bench press
185 x 10
225 x 10
240 x 10
255 x 10 - all she wanted. No shoulder pain

Db vert
60 x 10
60 x 10
60 x 10
60 x 10

Bar standing BTN (for pumps / fatigue)
95 x 10
95 x 10
95 x 10

Low cable fly
X10
X10
X10

Not trying to be one of those ā€œnew year, new meā€ hosers but itā€™s time to get right. I have been super busy with work (which will only improve a slight bit), but itā€™s time to due more than just train hard. It is time to train with purpose and with strategy. So today was about just getting some reps it at a good volume. No major weight moved. Iā€™d like to say I was 100% on clean eating, but I actually shorted myself carbs and vegetables. Prepped for tomorrow as I get ready for bed.

1 Like
127

1/3

Snatch
52/115 x 4
57/125 x 4
70/155 x 4
75/165 x 4
93/205 x 3
98/215 x 3
102/225 x 3
107/235 x 3
111/245 x 1

Back squat
70/155 x 6
93/205 x 7
120/265 x 10
120/265 x 10
125/275 x 10

I really just snatched to get loose and add a little volume, felt decent though. Squatting sucked. Havenā€™t done this type of volume after snatch / CJ for a while. Triceps were cramping during lock out of the snatch, which is a probelmInhave had before. Need to rethink snatch after upper body day.

Diet was 100% all day and expect to finish as well.

2453 calories
215C/56F/258P

128

1/4
Lateral pull down
150 x 10
170 x 10
190 x 9.12345
150 x 10
150 x 10

Bent over row
135 x 10
155 x 10
175 x 10 - tough

Tbar
90 x 12
90 x 12

Db curls
30 x 11 ea
35 x 10
35 x 10
30 x 10

129

1/5
Should have been Olympic lifting but legs very sore. One more squat workout and that wonā€™t be am issue but it hjampered me today. Tomorrow is an off day, will try to hit legs sunday.

Incline bench
185 x 10
225 x 10
235 x 10
245 x 6
215 x 7 - probably had 8

Military barbell
115 x 9
115 x 10
115 x 10
115 x 7

Skull crusher
Bar + 25s
x 10
X 12
X 12

Bar cable ext
50 x 12
57 x 12
67 x 12
72 x 12

130

1/8
Bench
225 x 10
245 x 8
260 x 8
275 x 8
300 x 3
315 x 2

Incline
185 x 10
185 x 10

Military press
135 x 10
155 x 10
135 x 8 - always do this after other arm/chest. Donā€™t know if it is improving.

Db vert press
50 x 10
60 x 10
70 x 9 (#9 ugly)

Skulls
Cambered bar
+30 ea x10
+35 ea x 10

10min treadmill

131

1/9
Snatch

Warm up
95/210 x 3
100/220 x 3
104/230 x 3
109/240 x 1

Back squat
120/265 x 10
120/265 x 10
138/315 x 5
143/335 x 4
161/355 x 3

132

1/10
Bent over row
135 x 12
155 x 12
175 x 10
175 x 10

Db row
85 x 8ea
85 x 9ea
85 x 10ea

Lateral rows
160 x 10
170 x 10
160 x 10

Straight bar curls
65 x 10 - right elbow wants to explode
65 x 10 - narrower grip. Less volatile elbow
75 x 10
65 x 10

Db curl fo da pumps
30 x 10ea
30 x 10ea
30 x 10ea

133

1/11 off day
No training / no carbs

134

1/12

Snatch to 115
Clean and jerk to 134

135

1/13
Back squat
Bar
135
225 x 8
225 x 8
225 x 8
245 x 8
275 x 8

Bench press
185 x 10
185 x 8
225 x 10
225 x 8
265 x 8
265 X 6

136

1/14
Ez bar curl
Bar +10s x 10
Bar +25s x 8
Bar +30s x 8
Bar +30s x 8
Bar +25s x 12
First time in years a workout started with arms.

Triangle grip Low pulley rows
100 x 15
140 x 10
150 x 10
160 x
I remember why I donā€™t do this.

Db curls
35 x 10ea
35 x 10ea
35 x 10ea

Tbar - neutral grip ( normally pronate )
90 x 10
90 x 10
90 x 10

Treadmill
20

Sauna
20

137

1/16
Bench press
225 x 10
235 x 10
245 x 10
255 x 8

Db incline
75 x 10
75 x 10
75 x 10 good pumps bro

Military press
135 x 10
135 x 10
115 x 10
115 x 10

Skull crusherzzzz
Ez bar + 35s x 10
Ez bar + 35s x 10
Ez bar + 35s x 10

Bar cable ext
15
15
15

138

1/19 Squat
135
225 x 10
275 x 10
295 x 10
275 x 10

Back squat
3 sets

Leg extensions
3 sets

139

Out of town for the week in vegasā€¦ even work Vegas leads to over indulgence. So, a push pull workout today with low reps on chest and Hugh reps on back.

1/21
Bench press
135 x 5
225 x 5
255 x 5
265 x 5
275 x 5
285 x 5
225 x 10

Tbar
90 x 12
100 x 12
110 x 10
120 x 10

Incline DB
90 x 60
100 x 6
100 x 6
100 x 10

Wide grip pull downs
160 x 10
150 x 10
140 x 10
140 x 10

Db curl
35ea x 10
35ea x 10
35ea x 10

140

1/27
First workout back from Vegas (work)
Ate low protein garbage and drank a bunch of beers, rare for a weekday. Won 550 on the craps tables, so i guess I have that going for me.

Incline bench
135 x 8
185 x 10
225 x 10

Db bench
100 x 8ea
100 x 8ea
90 x 10

Skull crusher
Ez bar +35s
X 10
X 10
X 9

Rope ext
50 x 15
57.5 x 12
57.7 x 12
57.5 x 12

1 Like
141

Clean

120/2265
125/275
129/285
135/298.5 -miss load!
136/300

Snatch
70 x 2
77 x 2
84 x 2
93 x 2
102 x 2
107
111

142

2/1
Squat
Bar x 8
205 x 8
275 x 5
315 x 5
335 x 4
360 x 3
375 x 1
390 x 1
405 x 1 - 13mm belt
225 x 10

Hack squat machine
X12
+weight x 10

  • more weight x 12

Treadmill x 20

Demoralizing workout. Hitting singles and 5s for weights I should hit 10 and move on.

Work has been a bear, 4 days travel last week and 4 days of 12 hour training this week. No consistency.

How do you guys tough through it?