Jun. 21
deload
bench
bar x 8
36kg x 5
45kg x 5
55kg x 3
60kg x 3
68kg x 3
76kg x 3
chin-up
bw x 3, 4, 3, 4
(40 mins)
Nothing special.
Jun. 24
mobility & warmup (jump rope, squat-to-stand, cossack squat, shoulder dislocates, rope face-pulls, foam rolling)
romanian deadlift (to warm hams)
bar x 8
45kg x 8
deadlift
65kg x 5
81kg x 5
95kg x 3
104kg x 5 (add belt)
120kg x 5 (mix grip)
136kg x 8
romanian deadlift (straps)
64kg x 9
72kg x 9
76kg x 9
ab wheel
bw x 6, 7, 7
(70 mins)
I hoped for another rep on the top set. It’s only 2kg more than last month. Form was pretty lousy today too. Dunno what the problem is.
I think my general goal is going to be to push it hard on the 3 wave and not kill myself on the 5 and 1 day. It’s too much to try and set a PR every workout.
Jul. 3
overhead press
bar x 5
25kg x 5
36kg x 5
40kg x 3
44kg x 5
50kg x 5
57kg x 7
chin-up
bw x 3, 5, 3, 5, 3, 6 (25 reps)
dip
bw x 4, 4, 4, 3 (15 reps)
(60 mins)
Solid. I woulda liked another rep on the top set, but I matched last time, so that’s fine.
That was probably the best chinning I’ve ever done. Chest hit the bar on nearly every rep and I didn’t need to kip at all.
Dips were way deeper than I’ve done in the past. I guess the foam rolling I’ve been doing lately is helping. I still have a bit of tightness in my left trap and shoulder, but it’s much less than before. Especially considering the increased ROM. I’ll just have to do a bit of extra stretching when I do dips.
Rest times were a bit longer than normal, but I was more concerned with quality reps today. This was good.
Jul 10
hang snatch
bar x 5
28kg x 5
36kg x 3
40kg x 3
squat
bar x 5
45kg x 5 (add belt)
55kg x 5
70kg x 3
75kg x 5
87kg x 5
100kg x 8
ab wheel
bw x 6, 7, 7
(75 mins)
Jul. 12
bench
bar x 5, 5
36kg x 3
45kg x 3
53kg x 3
60kg x 3
68kg x 3
76kg x 3
84kg x 3
65kg x 7
A1 chin-up
bw x 3, 4, 3, 4, 3, 5 (22 reps)
A2 push-up
bw x 8, 7, 6, 6, 7, 9 (43 reps)
(60 mins)
Jul. 14
deadlift
65kg x 3
…
135kg x 3
Tweaked my back in there. That put me out of commission for a couple weeks.
Aug. 3
squat
bar x 5
45kg x 3, 3
60kg x 3
68kg x 3
76kg x 3
85kg x 3
93kg x 3
bench
36kg x 3, 3
50kg x 3
55kg x 3
60kg x 3
65kg x 3
70kg x 3
76kg x 3
80kg x 3
chin-up
bw x 6, 6, 5
(70 mins)
Not bad. I decided to do a bit more full-body work as I’ve been out of it for a couple weeks and before that I was missing workouts constantly.
Squatting felt pretty good. It still bothered my hip a bit though.
80 x 3 was decent considering the layoff and the squatting beforehand.
Aug. 6
squat
bar x 5
45kg x 3, 3
60kg x 3
68kg x 3
76kg x 3
85kg x 3
deadlift
65kg x 3
95kg x 3
105kg x 3
114kg x 3
122kg x 3
130kg x 3
138kg x 2
(much later)
dips
bw x 3, 3, 3
chin-up (neutral grip)
bw x 5, 5, 5
Squatting took the top off my DL sets, but everything was fine otherwise.
Aug. 8
hang snatch
bar x 3
28kg x 3
36kg x 3
40kg x 2
overhead press
40kg x 3
45kg x 3
50kg x 3
55kg x 3
59kg x 3
A1 chin-up
bw x 5 x 5 sets
A2 dip
bw x 3 x 5 sets
(60 mins)
Pretty good. My strength is down on all my main lifts, but I’ve been really out of the groove for a few months. Things are getting better now.