10-02-11
Was tired, but I had a good W-O
Bench
135x3
155x1
185x3
205x3
155x3
225x3
155x3
235x3 was a grind 
Clean
135x3 + jerk
155x3 + jerk
185x3
195x3
205x2 PR
FS
185x1
225x1
245x3
255x3
275x3
285x2
I’ll focus on max speed for like 2-3 days after these 2 max load W-O
10-02-15
Was tired, but made the most out of the W-O
Bench press
135x5
145x5
155x5
165x5
185x5
205x5 fast reps, grip a little bit closer, I’ll start switching grip width regularly to avoid burning out the ROM, as CT says.
For bench I’ll use hand on ring, full thumb from knurling and phalanx from knurling.
For FS, I’ll just put a 25, 35 or 45 plate on the floor and spread my feet from the max diameter (have yet to try this in practice).
FS
135x5
185x5
225x5
245x5
265x3
Claw strenght
Deadlift lockout (one inch from lockout, then hold for 10 sec)
135x10
185x10
225x10
275x10
295x10
315x10
315x6
225x4
BOR supinated
135 x 10
Also banged a few lightning-fast pullups
10, then 6, then 5 or 6
I’ll go back to reps of 3, I prefer that and didn’t see real stagnation yet.
10-02-16
Good W-O, very satisfied, but I still have problems actually shooting for max force instead of max load. With max force, I feel progress is harder to assess, so I’m still tempted to shoot for max load instead.
Bench, thumb from knurling, which is closer than what I’m used to
135x3
155x3
185x3
205x3
225x3 (good speed if my memory is ok)
245 for 3 cluster reps, got all three, but man it was a grind, hopefully I didn’t burn my CNS
185x6x2
A few pullups througout
FS, feet a 25 plate apart (that’s actually pretty close)
135x3
225x3
245x3
255x3
275x3
295x2, grind :(, again, I hope I didn’t burn CNS, I should have a partner remind me of shooting for max force and not max load
Claw strength
Deadlift lockout
225x10sec
275x10+
295x10+
315x10+
325x5-6sec
10-02-20
FS
Heavy partial
315x3
365x3
225x3
245x3
265x3
285x3
295x1
305x1
315xfail
Bench
Heavy partial
225x3
275x3
135x3
155x3
185x3x2
205x3
225x3
155x3
245x1
155x3
245x1
205x5
Claw strength
225x10+
275x10+
295x10+
315x~6x2
225x~20
Dips, wanted to know my max
BWx30
According to Tim Henriques, you need to be able to do 20 dips to be decent, 40 to be good and 60 to be elite. I’ll try to get 40 just for fun next time.
10-02-21
I felt fresh for the W-O, but didn’t move impressive weights. I rate this W-O average.
Bench
155x3
185x3
190x3
195x3
200x3
205x3
215x3
225x1
225x3
225x2
185x3x2
Banged a few pullups troughtout, including a max set where I got between 10 and 15 (didn’t count)
FS
Heavy partial
315x3 (from lower pins)
365x2
225x3
235x3
245x3
255x3
265x2 (had trbl settling up)
265x3
Claw hold
225x10+
275x10+
315x10+
335x~6 x3
I appreciated the progress I made during the last month.
Brought bench press to a solid, reproductible 225x3 and beat my old FS of 300, with a 305.
I there’s something I’d do different about my W-O, it’d be to really strive for max force instead of max load.
During the following weeks, I try a more “conjugate” method to really bring up both the max strength AND max speed of both lifts. So I’ll do a dynamix effort day and a maximum effort day. I’ll use canadian complexes.
FS DE work
a1 Height jumps x 5
a2 DB jump squat (starting with 30) x5
a3 Speed front squat (starting with 135) x3
repeat x 4-6
a4 Max reps with 225 on back squat
B1 One leg hip thrust with a 45 lbs x6, x max
B2 Leg curls stack x6, stack x max
Bench DE work
a1 Power pushups x5
Alternating descending-ascending ratchet contrast
a2 Bench press for speed x3 (starting from 175)
a3 Bench press for load x2 (starting from 185)
repeat x 4-6
a4 Max incline bench with 175 (BW)
B1 Power DB row, 100x6, 100x max
B2 Rear delt flies, 25x8, 35x max
FS ME
2 x supramaximal partial
Force spectrum ramping, up to a 3RM
Then to 1RM with flawless technique
B1 RDL from lowest pins 315x6, 315x max
B2 GHR 2x max (which will be about 4-6)
Bench ME
2 x supramaximal partial
Force spectrum ramping, up to a 3 RM
Then 1 RM with flawless technique
B1 Pullups 1x6, 1x max (loose form)
B2 Bent over row 205x6, 205x max
10-02-22 - ME Squat day
Was intended to be a DE bench day, but it was national bench day. I used the empty squat temple instead.
FS
Supra-maximal partial
315x3
335x3, I’m thinking about increasing the rep number on those.
FS
225x3
245x3
275x3
295x3, not that fast
305x1, got a stickie
B1 RDL from pins
315x6-7
B2 GHR
BW x 5
B1
315x8-9
B2
BW x 7-8
Man no one at the gym benched more than 155, it was disgusting.
Gonna start doing FS away from mirror, just to keep focusing on quick turnarround. The problem is that there’s a window on the otherside, so when it’s dark I see myself anyway.
10-02-24
Poor W-O
Alternating A-D ratchet
Explosive push up x3
bench 175x3
bench 185x2
push ups x3
170x3
200x2
push ups x3
165x3
215x2
push ups
160x3
225x2
lacked speed througout, which was THE reason I changed my W-O a bit
Hopefully I’ll do better next time.
I’ll do 3x3 explosive pushups at the start, and then proceed exclusivement with the A-D ratchet
Incline bench 175x9
DB BOR 100x6, 100 x14
RDF 35x6,35 x9-10
I’m not even hungry for my hamburger.
10-02-26
Satisfying W-O tonight
Squat temple was in use so I decided to try a few dips
BWx6
BW+45 x6
BW+90 x6 (2 plates, it was almost hanging on the floor in the lower position)
BW+90 x6 (with DB, so it was 6 full range clean reps, weigthed 175 tonight)
Height jumps 3x3
C1 Clean 135x3
C2 FS 185x3
C1 Clean 145x3
C2 FS 195x3
C1 Clean 155x3
C2 FS 225x3
C1 Clean 165x3
C2 FS 245x3
I’ll drop clean for DB snatches as my goal is dynamic activation and not bicept tendon tear
Back squat
225x22 reps, back squat felt weird after >2 months not doing them
Leg curls
145x5
125x7, was pretty worn out by then
One leg hip thrust
12
12
10-02-27 - ME Bench day
So so W-O
Bench
Heavy partial
245x3
245x3
Full ROM
135x3
155x3
185x3x2
205x3
225x3
230x1
235x1
240x1
245x1, slow
Incline bench
185x5, slow
C1 Pullups
BW x 6
C2 BOR
205x6-7
C1 Pullups
BW x~10
C2 BOR
205x8
The updated program
FS DE work
Height jumps 3x3
B1 DB snatch
B2 Speed front squat (starting with 185) x3
repeat x 4-6
B3 Max reps with 225 on back squat at the end
C1 One leg hip thrust with a 45 lbs x6, x max
C2 Leg curls 125 x6, 125 x max
Bench DE work
Power pushups from bench 3x3
Alternating descending-ascending ratchet contrast
B1 Bench press for speed x3 (Decreasing from 175)
B2 Bench press for load x3 (Increasing from 185)
repeat x 4-6
Max incline bench with 185 (BW)
Max dips with 45
B1 DB row, 100x6, 100x max
B2 Rear delt flies, 35x6, 35x max
FS ME
2 x supramaximal partial
Force spectrum ramping, up to a 3RM
Then to 1RM with flawless technique
B1 RDL from lowest pins 315x6, 315x max
B2 GHR 2x max
Bench ME
2 x supramaximal partial
Force spectrum ramping, up to a 3 RM
Then 1 RM with flawless technique
B1 Pullups 1x6, 1x max (loose form)
B2 Bent over row 185x6, 185x max
10-03-07
Bench ME
SMP
135x3
225x3x2
275x3
Bench
10xbar
6x95
6x115
4x155
4x165
4x175
4x185
4x195
4x205
Dips
BWx5
45x5
90x5
BOR
10xbar
6x95
6x135
6x185x2
Pullups
6x3
10-03-07
Bench ME
SMP
135x3
225x3x2
275x3
Bench
10xbar
6x95
6x115
4x155
4x165
4x175
4x185
4x195
4x205
Dips
BWx5
45x5
90x5
BOR
10xbar
6x95
6x135
6x185x2
Pullups
6x3
10-03-07
Bench ME
SMP
135x3
225x3x2
275x3
Bench
10xbar
6x95
6x115
4x155
4x165
4x175
4x185
4x195
4x205
Dips
BWx5
45x5
90x5
BOR
10xbar
6x95
6x135
6x185x2
Pullups
6x3
10-03-07
Bench ME
SMP
135x3
225x3x2
275x3
Bench
10xbar
6x95
6x115
4x155
4x165
4x175
4x185
4x195
4x205
Dips
BWx5
45x5
90x5
BOR
10xbar
6x95
6x135
6x185x2
Pullups
6x3
10-03-09
Not a bad W-O, really focusing on speed on FS made me realize I still have lot of work to do on explosiveness.
FS DE
Height jumps 3x3
Split jumps 3x2x3
FS bar x 8-10
95x6
115x6
A1 DB snatch 40x6/2
A2 FS 155x4
50x6/2
165x4
50x6/2
185x4 loosy form
50x6/2
185x4
65x6/2
205x4
65x6/2
205x4
65x6/2
225x3 dead stop from pins, a few inches(3-5") above my bottom pos. Wasn’t explosive at all, quite humiliating.
65x4/2
225x3 same story, tried to keep tension on the first 2 a la box squat, couldn’t on the third
Quite brutal, I was sweating everywhere
DB single leg RDL
30x8x2
40x8x2x2
One leg back extension, with bend mostly at hip lvl
8x2x2
Cherry cherry boom boom
10-03-11
Bench DE
Power pushup from bench 3x3
DB snatch
50x3x2
60x3
Bench alternating A-D ratchet
barx8
95x6
135x5
155x3
175x3
150x3
185x3
145x3
195x3
145x3
205x3, still have to work on speed production, got a better leg drive
Incline bench
135x5
185x4
SMH 205x30sec, expected this to be a slow eccentric motion, but instead it ended up to be a static hold
Back superset
Chinup x6
DB row 100x6
RDF 30x6
Chinup x6
DB row 100x6
RDF 30x6