Hang Clean and Push Press to 5RM
155x3 Lot weaker on this than I thought. Hardest part was steadying the top of the press, but it flew up to that position. Rep 4, I couldn’t clean the weight high enough to catch it.
Squat 330
215x5
245x5
280x5
All pretty easy
Going to do Power Clean to Push Jerks. Just work on owning 135 before moving on. 10x3 oughta be a good starting point. Will see Next week.
squat
135x7
165x7
200x7
All very clean, and my back and core was very rigid
Deadlift 430
320x5
365x3
405x6
PO-FP
45x3x8 felt hard, dunno why, maybe my back was just fried
squat
135x7
165x7
200x7
Snatches
Bench Press 280
210x5
235x3
265x3 Lots of strength in the bottom, but overall slow and triceps feeling weak
CGBP, medium grip two boards, and reverse bands did me well in the past.
Will be doing reverse bands instead of PO-FP
Power Clean to Push Jerk
135x5x3 The catch on the Jerk takes the most energy out of me
Squat 330
245x5
280x3
315x7 #6 was questionable, #7 was stupid and put way too strain on my low back
Training Maxes
Squat 340
Bench Press 285
Deadlift 440
135x10
170x10
205x10
305
350
395 the 3rd rep felt kinda heavy… I could tell the singles weren’t going to be great
455x1 very clean rep but slow, speed was steady throughout
455xmiss lost it at midshin, had a poor starting position
455xmiss lost it right at knee level, good starting position and form but too gassed from the previous ones
*lesson
Basedsingles on how I feel that day, not my best max ever.
CGBP
185x9x3
Light-Band Box Speed Squats
185x5x3
Hang Snatches
135x4x2
Bench Press 285
200x3
225x3
255x3
275x3x1
285x1x1 All very smooth but very difficult
Hang Clean and Push Jerk
135x5x3 All very explosive and fast, will up weight 5lb next session
Squat 340
235x3
270x3
305x3
345x5x1 All of them had lots of pop in the bottom, slowed down a bunch in the middle and almost stopped on last single but still not tons and tons of strain
135x5
170x5
205x5
w/ plyos inbetween sets (box jump with 100lb wheel on box for more height) 3x5
Deadlift 440 (did conventional DLing)
285x5
330x5
375x5 very last rep was easy but slower than the others; not sure if it was psychological or physical… leaning towards getting lazy on the last rep since the set felt so easy from the start
chain speed cgbp 155x8x3 Pretty explosive and a nice triceps pump
Speed Squat
Hang Snatches
Bench Press 285
185x5
210x5
240x5
hang-clean to push jerk
145x3x5
Squat
220x5 explosive and smooth
255x5 ehh…
290x5 very, very smooth but not as fast or easy as I would’ve liked
Squat
135x5
175x5
205x5
box jumps w/ 20lb chain on shoulders between sets
Deadlift 440
330x5
375x3
415x5 tons of straining but form stayed acceptable throughout
435x2x1 form stayed ok, very slow; 1st single not tons of straining, 2nd single much strain
Speed Bench (minis +50lb chain +95 straight weight)
these were explosive and fun
9x3 3 sets/grip width
Notes:
The conventional deadlift switch is going better than I even thought it would. Keep heels about 4in apart and ever so slightly point my feet out (like my walking gait). So far, finding it best to have the bar where I want it relative to my feet from the start rather than pulling it in.
Dynamic Squat 135+lots of light band tension
5x2
Hang Snatch
135x4x2
Bench Press 285
210x5
240x3
270x2 bar speed was good, might have had a 3rd
275xmiss
-I think the lower #s was due to using a lower bench than what I’m used to
-possibly also still being sore from last workout
-maybe the bike ride to the gym b/c my car broke down
145x3x3 hang clean to push jerk; 1st rep on all 3 sets was very explosive, I might just want to stick with doubles here
Squat 340
255x5
290x3
320x5 Last 2 were hard; very last one was a short rest-pause rep that was starting to turn into a GM but still legitimate
Squat
135x5
165x5
205x5
kneeling jumps
Deadlift 440
200x5
240x5
285x5
1 Arm Floor Press
30x3x15 basically done as one rest-pause mega-set
Training Maxes
Squat 350
Bench Press 290
Deadlift 450
Deload squats with 3x5 kneeling jumps
Deadlift 450
315x3
360x3
405x5 hard but didn’t take the life out of me
445x4x1 the last 2, the lockout at the top got hard but flew off the ground
Speed bench
115x7x3 w/ mini-bands started extremely explosively than around the middle it slowed down a lot, maybe more rest between sets
Dynamic Squat light band lots of tension setup
135x8x2 these felt alright, a tad slower than I would’ve liked
Bench Press 290
200x3
230x3
260x2
did plyos between sets
-Bench is getting weaker, speed is not the problem, thinking lats are the weak area, must bring them up, shoulders and tris are more developed looking since starting 5/3/1 too so probably not them
-doing by replacing snatches on this workout with heavy pull ups
-don’t do plyos inbetween heavy pressing sets
-going to do bilateral pull over to press db floor presses w/ moderate weight with the plyos inbetween sets of these
Pull Ups
6x3 35 plate
Power Clean to Push Jerk
145x5x2
Squat 350
245x3
280x3
315x5
345x3x1