Sunday
Snatch
115x4x2 Not incredibly snappy but very clean crisp form, weight felt secure in the catch. Need just a touch more work not spider legging.
135x2 I had no business w/ this weight, it was ugly, but hey I got it. In a few to several weeks I’ll train w/ it.
Front Squat
185x5x3 All reps averaged only parallel and that’s fine, I don’t need a booty fit for the gram 
Not too difficult so I have room to improve.
Box Pistol
3x8 Not too bad
N-quad Raise
2x8
paired w/
Ring Leg Curl
2x8
Keep logging numbnuts!!! I’m the numbnuts, not you the other reader 
Push Day
Press
115x5x3 Tough
Ring Dips
3, 3, 8 RPE 10
Incline Push Ups Neutral Grip w/ Paralletes (very deep)
8, 7, 6 RPE 9 each set
Ring Skull Overs
3x8
Shoulder Complex
Pull Day
BB Row
145x5x3 Not bad
Narrow Grip Pull Up
3, 3, 9 RPE 10 Is it an arm or back exercise…? It’s both
Ring Face Pull
3x8 Tough
BB Curl
8, 7, 6 Pretty tough
Hammer Curl
10, 9, 8 Pretty tough
I want dem gunz
Lower (back too really)
Snatch
2, 2, 2, 3, 3 Last two sets took some effort, energy, and concentration to keep form crisp and clean.
Front Squat
185x3x3, 2x5 Form was great, effort was high on last two sets.
Box Pistol
some sets and reps, not easy
Natural Quad Raise
2x9
Ring Leg Curl
2x9 Once I hit 10 I’ll work on improved control and muscle contraction rather than volume
Press
115x2x5, 3x3
Row
145x5x5
I can’t remember the rest from last week
Hang Snatch
115x5x3 Once I let my wrist and hands get ‘loose’ like ropes they got snappy. I’ll try 125 5x2 next time
Front Squat
185x5x5 Hard, but not crazy, I’ll try ramping 5’s next time
Peterson Step Ups
3x9
N-Quad Raise
3x7
Paired w/
Ring Leg Curl
3x7
Press
115x3x5, 2x3 Hard
Ring Dip
3x5 Form was good here
Alternating Hand Elevated Archer Pushup
7/side 3 sets
2 sets ring skull overs
BB shoulder stuff
Legs
Hang Snatch
125x5x2
Front Squat
135x2x5
165x5
185x5
205x5 RPE 8.5
other stuff
Push
Press
85x2x5
95x5
110x5
125x5
Ring Dip
3x5 Better control and tempo this go around
Regular Strict Push Ups
3x14, 11, 8
Ring Skull Overs
2x12
All Upperbody BB Muscle Snatches
3x8
Pull (today)
BB Row
135x2x5
155x5
165x5
180x5
I felt good about these, I wasn’t totally sure at first but video confirmed it’s pretty decent.
Pull Ups
3x7 good tempo and control
Ring Archer Rows
3x8 per side
Even the offhand gets some tension b/c of the pullover type action
BB Curl
80x7
80x2x6
5lb jumps is best for this one
Hammer Curl
10x2x20
I’ve still been training hard but I’ve had zero time between crazy hours at the lab and moving so by the time I got home from gym logging is so beyond me haha! It’s not a bad thing
Legs:
Hang Snatch
135
3x3
2x2
I really need to clean this up and be more consistent. It’s okay to take more rest between sets and settle between reps.
Manta Ray Squat in oly shoes
185x2x5
205x5
225x5
This is better than normal HB for me right now. It takes stress off my shoulder and puts more emphasis on the legs. It’s easy to take these to extreme depth and still keep tension on the quads. I’m not looking for a booty to put on the gram
Leg Press in oly shoes
140 (plus wutevs the sled weighs)
3x12
N-quad raise
paired w/
ham ring curls
1 Like
Push
Press
95x5
105x5
115x5
125x2x5
Ring Dips
2x7
1x6
Incline DB Press
50x10
50x9
50x6
Tate Presses
20x3x15
Cuban Press
5x3x10
Flies
5x2x20
Hey @FlatsFarmer hope your well!
1 Like
I’m doing great man. Watching are rare Saturday Night Cowboys game.
It’s good to see some updates, and to see the Manta Ray back in. That thing makes my lats work like crazy.
I mean… it’s basically just a higher high bar. It works the back just as hard as the low bar but instead of low back it’s thoracic and middle back for me.
1 Like
Been working, main stuff is a a slow ramp up to a hard 5 but this has been taking a toll on me. Hepburn 5x5 progression is pretty rough too. I’ll try something more modest. I’ll try straight 8x3, then add 10ish lbs do 6x3 and work back up 8x3.
Nah, weekly undulating periodization
HPS
Today Legs Hypertrophy
Working Squat Max: 315
4x8 @ 65% 205
Working Snatch Max: 155
8x4 @ 95
are the goals today.
OK… the session had to wait a day but I have a good excuse! I got rear ended super hard. I was 4th down, the two behind me got totaled and people from both went to the hospital. I was just left a touch sore with a big dent in the bumper. By the time the police report was made up the gym was closed and I wasn’t sure how much I’d be hurting the next day from the impact.
Snatch
95x8x4 good weight
Manta Ray Oly Style Squat
205x4x8 good weight
Leg Press
160 plus the sled 2x12 1x15 that last set was brutal
N-quad Raise
and
TRX Leg Curl
Push Day
Press
95x4x8
last set was a struggle to keep my back straight. It was clear I was compensating for lack of shoulder strength.
Ring Dips
3x8
Incline Push Ups w/ Parallettes (Full ROM)
2x10
1x8
Decline From Knees BW Skull Crushers
3x13
Liquor Bottles Full of Water Cuban Presses
3x10
Liquor Bottle Floor Flies
3x20