New schedule will probably look something like this:
Monday
Squat, front squat/zercher alternated weekly, Some form of snatch, GHR, Back ext, so not too different.
Wednesday
Same
Friday
Semi-sumo DL, Snatch pulls, Pullups, Curls, something else
Sunday
Speed bench, Pendlays, Pullups, Row machine, shoulder work
Whenever I’m up for it: Cleans
So I got walloped with something this weekend and was bent over a toilet most of Sunday, so no lift. Probably won’t squat until weds in hopes that I will be better by then. Other changes I’m considering: 6 reps on both bench and deadlift. I need to change up deadlift to get it moving again, and it should ease the wear on my shoulder in bench. 4 reps is fine on squat, though.
Thursday: Legs
Squats
335x4, 365x4, 395x2, 415x1
Might have had two, but definitely was weakened by whatever I had. I fatigued very easily and didn’t have any work capacity.
Power Snatch
95x3, 135x3, 155x3, 175x2
Very last rep was the only one with any issues. Shoulder felt great, might need some olympic shoes, though.
GHRs
BWx8, +25x7
Back Ext Mach
150x12, 210x20
Knees felt no pain at all during squat…major positive. Squats didn’t feel heavy on my back.
Friday: Push
Bench
285x6, 325x5.5
Should be able to get 6 without much problem next week. Glad I made the switch, I was in need of a change.
NGBP
300x5
I slid on the bench 3 different times during this set so I stopped at 5.
Seated Face-pull
125, 150x15, 175x13
Wide Tri Press
80, 100, 120x15
I like the increased reps here as well.
External Rotations
10x10, 20x15
Up to 25 next week.
Cable Cross
100x15
Should be over being sick by next workout.
Monday: Pull
Sumo DL
425x1, 445x5
This was like cardio after not doing 5+ reps for so long…really liked the change though.
Power Clean
225x3, 245x2
First time doing these in sixth months or so.
Pendlay Row
245x7
Looking for 8 from here on.
Wide Pullup
BWx16
DB Shrug
130x17
DB Curl
50x10
That was the best workout I’ve done in a long time.
Thursday: Push
Bench
285x6, 325x6
Slight discomfort in the shoulder, but not really pain. Forgot my wrist wraps.
NGBP
300x6
Not having the wraps kind of hurt me here, but shoulder discomfort was at a minimum.
Face-pull
120, 150, 170x20
Different gym, didn’t have the seat I’m used to.
External Rotation
10x10, 25x11
OH Tri Press
100x15, 110x14
Probably will keep this as a sub for press-downs so long as my elbow feels OK…much better workout than the press-downs.
Cable-cross
100x17
Sunday: Random Stuff
Power Clean
225x2,3 245x2
Messed up my shoulder on the first set because I caught the bar low on the left side. Felt OK through the other two sets though.
Olympic Squats
275x5, 325x5, 365x4, 385x3
First time squatting with an elevated heel in probably a year or more. Felt it much more in the quads and it was much easier to get depth.
Wanted to do this workout on Christmas, but didn’t have a gym to go to. I think I’m going to move towards more olympic-style lifting while keeping squat and deadlift, but I need to take a brief hiatus from benching to heal my shoulder. I did the same thing last year at this time and I was fine in a month, so I’m looking at no benching for at least two weeks, then I will probably only do NGBP or decline.
Monday: Legs and stuff
Olympic Front-squat
260x3, 290x3, 320x2
If anything I got stronger on these since I last did them. The two at 320 didn’t grind as bad as they did last time.
Lateral Raises
35x10, 45x10, 55x8
A little uncomfortable…will probably do front raises instead in the future.
Cable Cross
80x12, 100x10, 110x10, 130x10
A little easier than the university gym.
Hang-snatch
100x3, 140x3, 160x1, 180x1
These hurt my shoulder a bit, so I wasn’t able to do too much. I might do high pulls instead for the next few weeks.
Wednesday: Pull
Sumo DL
421x1, 446x5
5th was easier this week than last, might try 6 next week. The weights were different because this gym had 20 kilo plates and I used 4, so I lost 4 pounds there and made up for it by adding 5.
Pendlay Row
246x8
8th was a little sketchy, so I might stay at 245 next week…depends on how I feel.
OH Squat
Barx2, 65x2, 95x2, 115x1
A little less ambitious this time, but my God are these hard…mad respect to olympic lifters. Will try to increase my endurance and add reps to those sets, shoulders seem to limit me.
Wide Pullup
BWx17
DB Shrug
130x20
EZ Curl
100x12
Probably will stick with these for a bit since they’re easier on my shoulder.
Took a video with my new phone, gonna attempt to load that. Note to self: never eat so much rice and noodles before a lift again. I felt fine during deadlift, but dizzy during pretty much every exercise after.
Sorry it’s sideways, didn’t know how my new phone worked. The next video will be corrected. Comments welcome as always.
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Thursday: Upper Body
Pushup Circuit
Cable Cross
50x10,10,10
Different weights at this gym, felt about the same as 110 at other gyms.
Face-pull
50x15, 65x15, 80x15, 87.5x15
Standing OH Tri Press
110x10,11,13
Front Raises
45x8, 50x8
External Rotations on Machine
T-Bar Machine
3PPSx15
Monday: Legs
Squat
335x4, 365x4, 395x2, 415x2
Felt great overall; breathing was fine, knees felt fantastic and are close to 100% finally. Went way past parallel on the second rep at 415 and kind of cheated myself out of a third.
Trap DL
410x5, 460x5
Wanted to do touch and go but didn’t have the grip for it, so went with dead-stop reps.
GHRs
BWx8, 10
Tuesday: Random Stuff
Olympic Front Squat
255x3, 285x3, 320x3
Very explosive, pretty easy. Don’t know why this has gotten so much easier when done the day after back squat, but it is.
OH Tri Press w/Football Bar
50x10, 100x10,10,11
Didn’t count the bar weight because I didn’t know what it was. Liked these a lot.
Back Extension Machine
150, 190x15, 230x20
Thursday: Pull
Sumo DL
425x1, 445x5
Five it is. I don’t want to drop any more weight to get six, so I’ll just stay with five.
Pendlay Rows
245x8, 265x4
OH Squats
Barx3, 65x3, 95x3, 115x3, 135x0,2
Moved up the learning curve. Will look for 3 at 135 next time and maybe 3 at 145. Had tens under my heels.
Wide Pullup
BWx18
DB Shrug
130x22
EZ Curl
110x10
Friday: Random
“Olympic” Squats
335x3, 365x5, 405x3
Total mindfuck. These felt lighter on my back than my PL squats. I used a narrow stance and narrow grip with heeled shoes, and it felt easier all around. I’m going to see what I can do with these Monday.
Cable Cross
60, 80, 100x10, 110x8,9
OH Triceps Bar Press
105x8,9
Again, just the plate weight.
Tri Bar Shoulder Press
105x10
Not the best shoulder exercise I’ve ever done, but felt a decent pump and there was no pain at all. Will go a little heavier next time.
Sunday: Rows and Pull
Barbell Rows
275x10, 315x8, 335x6
Glad I did these again, felt pretty good.
Fixed T-Bar Rows
3Platesx10, 4Platesx10, 5Platesx7, 5Plates+25x6
Had to use straps on the last set.
Face-pulls
120x15, 150x15, 180x12
Curl Machine
70x10, 95x8
Plated-loaded biceps machine…this is a good one.
Nice to get some heavy rows in. Need to stop neglecting this 5th day.
Monday: Legs
“Olympic” Squats
335x3, 375x3, 405x4
I could have gotten 5, but I’ll try 5 on friday so no big deal.
Trap DL
410x5, 460x6
Will try 7 next week.
Squat Clean Drills and Such
Saw a buddy of mine who I hadn’t seen in awhile, and he had taken a liking to olympic lifting about the same time as me and was doing cleans and snatches. Naturally, I probed him for pointers. Didn’t use more than 85 pounds but was finally able to do a squat clean, though I need work before I add any weight; I was banging one elbow off my knee in the receiving position.
GHR
BWx10x2
Damn fine session, glad I saw my buddy. Might join a club he put together for olympic lifting.
Tuesday: Random
Olympic Front Squats
265x3, 295x3, 325x2.5
Dumped the third at 325 because the elbows sagged down too much. Leg strength was there, though, so should get it next week.
OH Tri Bar Press
135x10x3
I’m told the bar is 30 pounds, so I’ll go with that.
Tri Bar Shoulder Press
135x12
Got through 8 or so strict and the last 4 were basically push presses.
Clean Drills w/Bar
Light Decline Bench
135x10, 225x10
Obviously this was no challenge, but I was testing out the shoulder. No pain, might try a heavier set of 10 next week and phase back into flat in a few weeks.
You’re a strong dude. GJ. What are your current goals n stuff?