Monday
Squat
355x3, 385x2, 405x2, 430x3 (PR)
I was hoping for 435, but I’ll take the PR. The first rep sucked, so I made a good recovery in getting 3. Also, I decided I’m short-changing my progress by jumping all over the place with rep ranges, so I settled on triples for the foreseeable future. Summer goal is 445x3.
Clean
135x3, 185x2, 225x1, 240x1, 255x1, 275x0,0
Didn’t get 275, but both were extremely close. Bar was plenty high, but I still am catching too far forward. Need to get in better position on the second pull. Nevertheless, I was happy with this. 275 won’t be nearly as intimidating next time.
Hang Clean
165x3, 185x3, 205x3
Got lazy on the last set and bombed two attempts before getting my technique up to speed and getting 3.
GHR
BWx8,10
Adjusted the settings and it got a lot harder.
Good day. Should get that 275 clean soon.
Tuesday
Snatch
95x2, 115x2, 135x3
Much better than my triple last week. I think I’ll designate this as my light snatch day.
BB Bench
275x6, 325x4, 350x4
Another good day here…no pain or protesting from my shoulder. Not really taking my own advice here, though, and continue to barrel ahead. Close to where I left off last time my shoulder nose-dived (355x4, 360x3.5).
HS Seated Decline
3PPSx10, 4x10, 4+25x8
Bent Over Lat Raises
35x12, 40x12
Seated: 25x12, 30x12,12
Rear Delt Machine
130x12, 150x10, 170x8
Paused in the fully stretched position, so these got a lot harder.
Prone Horiz Abd
5x10, 10x10
Great day. Shoulder still feeling good.
Those snatches are a mother fucker man. I used to do those for football back in college. You got have some flexible hips for the catch. Build up that over head squat and stay on your heels, LOL two things i could never perfect!!
Haha, right there with you, man. Even with oly shoes I get on my toes. Most of my snatches end up being power snatches, and occasionally I’ll make it look good by dropping into the OH squat. The flexibility aspect is the toughest, IMO.
Thursday
DL
405x2, 425x2, 455x2, 480x1
Don’t know what the fuck is with DL…feels different every week. I think I’ll turn this into another heavy clean day and DL once a month or something, since apparently that’s when I get PRs.
Snatch
115x2, 135x1, 145x1, 155x1, 165x0,0,0,0,1
Workout took a turn for the better here. Made a technique adjustment and it dramatically improved my snatch. I knew I had that last one so I kept attempting it until I got it.
NG Pullup
BWx8, +25x8, +45x5, +90x4
Wide Seated FP
150x10, 180x10, 210x9
Used Straps this time.
Really happy with the improvement in the snatch, so I can gloss over the retarded behavior of my DL.
Friday
Oly Front Squat
275, 295, 325x2, 345x1.5
My God did this piss me off. Smoked the first rep, then came out of the hole easily on the second…but about half way up the bar drifted onto my thumb and I dumped it. I could have stood it up, but the risk was too much and I wasn’t about to fuck up my hand any more.
Jerk
135x3, 185x2, 205x1
Felt good at the lighter weights, but still hurt my hand when it got heavy, so I ended the set. Tried it behind the neck initially, but pulled a muscle in my shoulder right away so scrapped that.
HS Seated Incline
3PPSx10, 4PPSx6, 4PPS+25x4.5, 4PPS+10x7
Died in the middle on the heaviest set, so backed down a little for the last one. Shoulder felt great.
HS Shoulder Press
2PPSx10, 2+25x10, 3PPSx11
Shoulders were on fire by this point.
OH Rope Press
100x12, 120x12, 140x12, 150x12
Extreme NGB
185x20
Good tri work here, but hurt my wrists too much to do it consistently. Hands were about 6 inches apart.
Prone Horiz Abd
5x10,18
Excellent workout. Shoulder is still feeling good and I got my first shoulder pump in years. Had to fight the urge to do incline.
Saturday: Nothing worth writing home about. Snatched up to 155, did power cleans up to 225, and some OH squats with light weight. I was dead and my back was really tight so it wasn’t a lot of fun.
Sunday
BB Row
275x10, 315x10, 340x10 (PR)
Wore a belt and my back still wasn’t feeling great…it was really tight, but didn’t hurt so much. That’s why I didn’t do a set with the reverse grip.
HS Low Row
3PPSx8, 4PPSx8, 4+25x7
Wide Lat Pulldown
180x10, 225x8, 240x8
Good substitute in lieu of shrugs, kept them very strict.
Face-pull
150x12, 170x12, 190x15
Conc Curl
35x10,10,10
Left arm is much weaker, probably from the impingement it has.
Really good workout, but the back issue is troubling. It happened twice in a row in the beginning of the workout. And although it’s not really painful, it’s hard to imagine this won’t affect my squat if it happens tomorrow. Keeping my fingers crossed.
Monday
Squat
355x3, 385x3, 410x2, 435x3 (PR)
Way easier than 430 last week. In retrospect I should have tried 440, but my back is acting up still and I didn’t want to push too hard with heavy weights.
Clean
135x2, 185x2, 225x1, 235x1
We got a new bar with really good grip, and on 235 it caught a piece of my finger and tore it off. I couldn’t go any heavier after that.
Hang Clean
135x3, 155x3, 185x3, 205x1
Fingers stuck on 205 and it torqued my hand pretty bad. Was easy otherwise
GHR
BWx8, +25x6, BWx10
Squat felt great and was really easy. 455 isn’t too far off now. Unfortunately my back is really throwing off my olympic lifts and I need Wednesday’s off day really badly right now. No snatch tomorrow and probably will snatch Thurs instead of clean.
Tuesday
BB Bench
295x4, 325x4, 355x4
Pretty easy. Contemplated a set at 360, but decided to do incline instead. Strength came back really quick…I’m now right where I left off and really eager to get to 365+.
BB Incline
275x5, 300x7 (PR, probably)
Got a little skittish at 275 because I got some slight shoulder discomfort, but went to 300 and shoulder felt really good. Go figure.
HS Seated Decline
3PPSx10, 4PPSx16 (PR)
Rear Delt Raise
35x12, 40x12
Seated
25x12, 30x12
Rear Delt Machine
140x10, 160x10, 180x8
Shoulder still feels good. Omitted Snatch to rest my back, which I could still feel slightly but didn’t tighten up like it had been doing. Apparently I forgot about the prone horizontal abductions.
Thursday
Clean
135x2, 185x2, 225x2, 240x1, 255x1, 270x0,0
Not my best effort, but definitely a return to normalcy. 2nd attempt at 270 was really close, but I didn’t get under the bar quick enough and had to watch with humiliation as I rode the bar down a mere inch or two above where I needed to be.
Hang Snatch
95x3, 105x3, 115x3, 135x2
These were really good, and they also showed me the reason for my recent back troubles. The new technique makes for a much improved snatch, but the rapid extension stresses my back somewhat. No big deal though, I’ll just limit the amount of snatching I’ll do, since cleans didn’t cause any issues.
NG Pullup
BWx8, +25x8, +45x8,7
Wide Seated Face-pull
150x10, 180x10, 210x9
No straps this time, these are starting to feel really good and seem to be helping with my shoulder issues.
Seated Top-half Curl
100x8,10
Felt a good squeeze here.
Not the greatest workout of my life, but should be a confidence builder for clean after my recent problems.
Friday
Oly Front Squat
275x2, 300x2, 325x2, 345x1,1.5
Should have tried a 2nd rep the first time, but I didn’t like where the bar was sitting. On the second set the same thing happened as last week; easy first rep, but I couldn’t keep my elbows up on the 2nd.
Hang Clean
155x3, 175x3, 195x3, 215x1,2 (PR)
Lost my balance on the first set at 215.
HS Shoulder Press
2PPSx10, 3PPSx10,10, 3+25x8 (PR)
OH Tri Ext
70x10, 120x10,7
Paused at the bottom on the second set…obviously it was significantly harder.
OH Rope Press
120x12, 140x12, 160x8
Prone Horiz Abd
5x10, 10x10
Good day considering I was somewhat hungover. Was able to implement the same technique from snatches into my hang clean, so that should improve my future cleans.
Saturday and Sunday: Did snatches and abs on Sat, couldn’t even get 155. Saturday is now scrapped as a lifting day…just not getting anything out of it and I need the rest. Sunday I did BB rows and went up to 345x8, but I was basically training my sister and teaching her how to squat, so that’s all I did. She’s 16 and got 105x6 in her first ever squat session, so I was impressed.
Monday
Squat
355x3, 385x3, 410x2, 440x3 (PR)
Felt good, last one was a real grinder. My knees are not buckling at all any more, so I’m feeling pretty good about squats right now.
Clean
135x2, 185x2, 205x1, 225x1, 245x1, 260x0,0
Pretty good power today, but I was tired and my technique was off. Should have had the first rep at 260, but I fell forward after the catch. On the second attempt I got the bar almost to my chin, so plenty high, but my knee had a shooting pain and I couldn’t even attempt to pull under the bar.
Hang Clean
185x5
Had to run so just did one set here.
BB Bench
295x4, 325x4, 360x4 (Post-injury PR), 370x3 (PR)
Feeling great and no shoulder issues. Never repped past 360 so that 370 set felt really good. Also did 225x21 after my heavy sets. I didn’t go to failure, it was to prove a point that I was stronger than an NBA player who did 185x20 at the combine. I think 385x3 before summer ends is very doable.
HS Incline
3PPSx10, 4PPSx5
LOL. Really underestimated my fatigue here, but oh well. Didn’t want to excessively stress my shoulder by doing BB incline after all the flat benching I did.
Bent Lat Raises
35x10, 45x10, Seated: 30x10, 35x12
Really think these are helping my shoulders look better.
Rear Delt Mach
150x10, 170x10, 190x8
Still pausing these.
HS Neutral Press
2PPSx10, 3PPSx8
Strict Press on the first set, push press on the second to avoid shoulder irritation. Did these on the HS V-squat and really like this modification.
Prone Horiz Abd
5x10, 10x11
Hitting PRs with ease right now. My pipe dream is 400x3 by the end of summer, but really if my shoulder stays healthy I’m happy.
Thursday
Sumo DL
405, 425, 455x2, 475x3
Not bad. Feels more natural than conventional at this point.
Snatch
111x2, 131x2, 141x2, 151x1.5
Solid lifts, though it took a few sets at 111 before I could do a full snatch. Gassed out on the last one.
NG Pullup
BWx8, +37x10,11, Gorilla BW Pullupx6
Wore a vest for these…felt a lot different than a belt. Definitely harder. Didn’t have the grip for the gorilla pullups, but I liked them and will probably keep them.
DB Seated Top-half Curl
30, 35, 40x10
Will probably keep this as a DB lift to keep my arm strength more even.
Friday
Oly Front Squat
275x2, 300x2, 325x2
Knee was acting up too much to go any heavier or even attempt 3/4 reps. The knee sleeves I just bought ironically don’t provide compression in the one place I actually need it, so I guess I’ll be buying some more.
HS Shoulder Press
2PPSx10, 3PPSx10, 3+25x9 (PR), 3PPSx12 (PR)
Shoulders were on fire after this, especially on the last set.
OH Tri Bar Ext
70x10, 120x10,10,8
Slowed down the reps…trying to embrace bodybuilding a bit more. Also paused the last set again.
OH Rope Press
120x12, 140x10, 160x9,8
Prone Horiz Abd
5x10, 10x11
This day is starting to evolve into a lighter day, so I might end up moving front squat to earlier in the week eventually. Triceps feel like they’re going to pop.
Saturday
BB Row
275x10, 315x10, 345x10 (PR), 315x12 (Reverse grip)
Shrug
405x8, 455x12
HS Low Row
3PPSx8, 4PPSx8, 5PPSx5
Face-pull
150x12, 170x12, 190x16
Conc Curl
35x10, 40x8,8
Good workout. Taking it easy on the shrugs at the moment, back feels good the day after.
Monday
Squat
355x3, 385x3, 415x2, 445x2 (PR)
Technically a PR, though nothing crazy. Had to lift at Urban Active, which meant I had to walk the squat forward if I didn’t want to look in the mirror. That made the whole process difficult, but got a decent lift in anyway. It was obvious no one there squats, since people were staring at 385.
Leg Curl
130x10, 150x10, 170x8
Had to get an abbreviated lift in so I could help my family prepare for a cookout. My sister got 120x6 in her second day squatting…girl is a natural.
Tuesday
BB Bench
300x4, 335x4, 365x4, 370x4 (PR)
It sure wasn’t the prettiest set I’ve ever done, but I’ll take it. 365 was easy, so I had to try 370. I doubt I’ll get 4 at 375 next week, but I’m making great gains right now so I won’t say it’s impossible.
BB Incline
275x6, 305x7 (PR)
Felt good.
HS Seated Decline
3PPSx10, 4PPSx10, 4+25x9
Bent Lat Raises
40x10, 50x10, Seated: 30x10, 40x10
Rear Delt Mach
150x10, 170x10, 190x10
Prone Horiz Abd
5x12,12
Shoulder is feeling as good as it has in years…good times. I’m turning into a major bench-whore again.
jesus christ you are a monster presser. Going to be watching this log again. great work.
[quote]bugeishaAD wrote:
jesus christ you are a monster presser. Going to be watching this log again. great work.[/quote]
Thanks bud. There are definitely advantages to getting fat…it’s the only thing I can come up with for the current gains I’m making.