Wednesday 11/19
Push Press: 3x5 at 135
Front Squat: 3x5 at 185
Reverse Lunge: 3x12 at 165
Bench Press: 185x6, 195x6, 200x6, 185x10
I suck at deloading. Spent most of today writing a research paper and was going nuts, so I figured I’d lift to get away from the computer. I’ll take tomorrow off.
Friday 11/21
Power Clean: 135x5, 2x3 at 145
Back Squat: 225x5, 2x5 at 235
SS-- Incline Bench Press: 3x5 at 155
Pull-ups: 3x10
3 Rounds
250m Row
15 KB swings w/60# bell
Sunday 11/23
On the track
4x300m
55-56 seconds for each. 1:1 work/rest.
Monday 11/24
Bench Press: 5x4 at 215
Barbell Row: 4x6 at 210
Dips: 4x6 at 70
4 Rounds
6 Press at 105
8 Pull-ups
10 Weighted Decline Sit-ups (25# plate)
Wanted to go 4x5 at 215 on the bench today. Might try for that next week.
Tuesday 11/25
Power Clean: 135x3, 145x3, 150x3, 155x3
Clean: 2x3 at 135
Back Squat: 4x5 at 265
RDL/Shrug Complex: 4x6 at 195
Wednesday 11/26
Push Press: 4x5 at 150
Pull-ups: 4x5 at BW+45, BWx10
Close Grip Bench Press: 185x6, 190x6, 190x5, 135x16, 135x11
Seated Cable Row: 5x15 (don’t know the weight; went light, little rest between sets)
Treadmill Sprints
8 30-second sprints w/speed at 12 and incline at 5
1:1 work/rest except for a one-minute rest between runs four and five.
Friday 11/28
Clean Complex (1 power clean, 2 squat cleans): 135, 140, 145, 150, 155, 160, 165
Front Squat: 2x5 at 215, 220x5
Reverse Lunge: 185x10, 195x10, 205x10, 155x20
Monday 12/1
Clean Complex (1 power clean, 2 squat cleans): 135, 145, 150, 155, 160, 165, 170–missed the second squat clean
Back Squat: 5x4 at 270
RDL/Shrug Complex: 4x5 at 205
Tuesday 12/2
Bench Press: 215x5, 215x3, 3x6 at 195
Barbell Row: 4x5 at 215
Dips: 4x5 at BW+80
SS-- Incline Bench Press: 135x 8, 8, 6
Pull-ups: 3x8
Treadmill Sprints
5 one-minute runs w/speed at 12. 1:1 work/rest.
Comments: I seem to be getting worse at benching. Second set at 215 today was awful. I should be able to do more than one set of 5 at 82.5%.
Thursday 12/4
Clean Complex (same one): 135, 145, 155, 160, 165, 170, 175–missed second squat clean
Front Squat: 4x4 at 220
Reverse Lunge: 185x10, 195x10, 210x10, 165x20
The clean complex I’ve been doing seems to be working well so far. Hitting the power clean first doesn’t allow me to rationalize missing a squat clean. Front squats felt a little heavy; plan was to go for a fifth set, but I didn’t want to miss a rep.
Friday 12/5
Push Press: 5x4 at 160
Pull-ups: 4x4, 1x3 at BW+50, BWx10
Close Grip Bench Press: 185x5, 2x5 at 195, 165x9, 135x14
Pendlay Row: 3x5 at 185
Treadmill Sprints
8 30-second runs w/speed at 12 and incline at 6. 1:1 work/rest.
First time doing Pendlay rows–definitely something to work on.
Monday 12/8
Bench Press: 2x4, 1x3 at 215, 225x1, 230x1, 235x1, 185x8, 135x16
Barbell Row: 4x5 at 215
Dips: 3x5 at BW+90
4 Rounds
6 presses at 105
8 pull-ups
10 weighted decline sit-ups w/25#
I’m steadily getting worse at benching. Any advice/solutions would be appreciated.
Tuesday 12/9
Clean Complex–1 power, 2 squat: 135, 145, 155, 160, 165
Clean: 3x3 at 135
Back Squat: 2x4 at 275, 2x4 at 280
RDL/Shrug Complex: 4x5 at 210
Wednesday 12/10
Conditioning
Treadmill Runs
6 one-minute runs with the speed set to 12. 1:1 rest/work.
At the top of the minute for 10 minutes, I did:
5 burpees
5 KB swings at 50#
Thursday 12/11
Push Press: 3x4, 1x3 at 165
Pull-ups: 5x3 at BW+55, BWx10
Close Grip Bench Press: 185x5, 195x5, 200x4, 165x10, 135x13
SS-- Seated Cable Row: 4x10
Incline DB Press: 60sx 10, 8, 7, 7
Notes: Actually failed the fourth rep on my second set of push presses. Came back to hit four in the next two sets, so I can’t be too upset. Didn’t track weight on the rows.
Friday 12/12
Clean: 6x2 at 145
Front Squat: 3x4 at 225, 235x3
Reverse Lunge: 185x10, 200x10, 215x10, 175x20
Notes: Technique work for cleans today. Really trying to work on getting under the bar faster. Today was supposed to be 4x4 at 225 on FS–first three sets weren’t overly difficult, but the 3rd rep at 235 was a grinder. Going to start cutting back on the intensity of my assistance work in the next 2/3 weeks as I try to PR in the main movements I’ve been focusing on.
Sunday 12/14
Press Complex (1 strict, 2 push presses): 135, 140, 145x3
Pull-ups: 4x6 at BW+30
4 Rounds
250m Row
15 KB swings at 45#
1 minute plank
Monday 12/15
Clean Complex (low pull, power clean, front squat, hang clean): 135, 145, 150
Back Squat: 285x3, 3x3 at 290
Back Squat (3 second pause): 3x2 at 245
RDL/Shrug Complex: 4x8 at 165
Also hit some light doubles on cleans, but nothing noteworthy.
Tuesday 12/16
Bench Press: 4x3 at 220
Barbell Row: 4x8 at 185
Dips: 4x10 at BW+45
3 Rounds
5 push presses at 135
8 pull-ups
12 weighted decline sit-ups w/25#
Treadmill Runs
8 30-second runs w/ speed at 12 and incline at 5. 1:1 rest/work.
Thursday 12/18
Clean: 5x2 at 155
Clean Complex (3 second pause at knee, power clean, 3 second pause at knee, clean): 135x3
Front Squat: 225x3, 230x3, 235x3, 245x3
Front Squat (3 second pause): 3x2 at 195
Reverse Lunge: 185x10, 200x10, 215x10, 185x20
Notes: 245 is a new 3RM–probably should have given 250 a try. I’d be happy with the 20-rep reverse lunge if I hadn’t seen some CrossFit chick on Instagram do 34 walking lunges w/185 in the front rack. Crazy.