Wednesday 10/1
Front Squat: 135x5, 155x5, 185x3, 205x2, 225x1, 245x1, 265x1, 275x1
Front Squat (2 second pause): 205x2, 215x2, 220x2, 225x2
Bench Press: 205x5, 210x5, 215x5, 225x3
Reverse lunge: 3x10 at 185
So two PR’s today: 15 pound front squat PR, and the paused double at 225 is also a PR (by default, I guess).
Thursday 10/2
Power Clean: 135x a lot, 155x3, 165x2, 175x1, 185x1, 190x 2 misses
Clean low pull: 4x3 at 220
Barbell Row: 4x5 at 195
Shrugs: 4x10 at 225, 135x20
185, as sad as it is to say, is a 10 pound PR. I spent a lot of time today working on making hip contact with the bar; however, as the weight got heavy (above 135), I just forgot how to do it. I need to spend a lot more time working on this.
Friday 10/3
Conditioning
At the top of the minute for eight minutes, I pushed a sled loaded with 135 pounds around 20 yards.
Farmer’s Walk: 4 trips of around 20 yards with two 90# DB’s
Incline Treadmill Sprints: 8 30-second sprints with the speed set to 12. I messed around with the incline until I found a slope that was somewhat challenging. I did the first sprint with the incline set to 3, the next three sprints with the incline set to 5, and the final four sprints with the incline set to 6. I rested 30 seconds between sprints.
Sunday 10/5
2.25 mile run with my girlfriend at her pace–around a 7:45-8:00 mile
Upper Body
Bench Press: 195x8, 195x7, 185x8
Pull-ups: 3x5 at BW+40, 2x8 at BW
SS: DB Shoulder press: 3x10 at 45
Barbell row: 3x10 at 165
SS: Ring Dips: 4x12
Shrugs: 4x12 at 185
SS: DB incline chest press: 2x8, 1x6 at 70
Neutral Grip Chins: 3x8 at BW
Monday 10/6
Mobility Circuit
Core Circuit
750 jumps (jump rope)
Tuesday 10/7
Deloading–lifting twice this week. Cleans were around 70% and back squats around 60%.
Power Clean: 4x3 at 135
Back Squat: 3x6 at 205
Front rack reverse lunge: 3x12 at 135
GHR: 3x12 at BW
Wednesday 10/8
Deloading…
Push Press: 3x5 at 125
CG Bench Press: 4x6 at 165
Pull-ups: 3x10 at BW
Barbell Row: 3x8 at 165
Thursday 10/9
Conditioning
At the top of the minute for eight minutes, I pushed a sled loaded with 135 pounds for about 20 yards.
Then…
5 rounds
250m row
30 seconds battle ropes
1 minute rest between rounds
Friday 10/9
Power Clean: 4x3 at 135
Front Squat: 3x6 at 175
Front Squat (5 second pause): 3x3 at 175
GHR: 3x12 at BW
Sunday 10/12
1.5 mile recovery run
Tomorrow, I’m beginning a 12-week program that I wrote for myself. It’s going to look a little unorthodox, but I’m pretty excited about testing my ability to program.
Monday 10/13
Bench Press: 3x5, 1x4 at 210
Dips: 4x8 at BW+45
Barbell Row: 4x8 at 185
Probably had a fifth rep in my fourth set, but I didn’t have a spot and didn’t want to miss a rep.
Tuesday 10/14
Power clean: 4x4 at 150
Front Squat: 4x5 at 215
RDL/Shrug Combo: 4x8 at 155
Thursday 10/16
Push Press: 3x5, 1x4 at 145
Pull-ups: 4x5 at BW+45
Close Grip bench press: 165x8, 3x8 at 175
Friday 10/17
Back Squat: 4x5 at 255
Overhead lunge: 3x10 at 115
Lateral lunge w/KB in goblet hold: 3x10 at 45
Sled Push: 5 trips of around 40 yards–the sled was loaded with 45 pounds.
Saturday 10/18
Clean Complexes
2 power cleans, 2 cleans: 135x2
Power clean, hang power clean, hang clean: 135x3
Clean low pull: 4x4 at 225
SS-- Pull-ups: 4x10
GHR: 4x10
Sunday 10/19
On the track
6x200m with one minute rest between runs, then a two minute rest followed by an “all-out” 300.
Each 200 was between 33 and 35 seconds. The 300 was in the low 48s.
Monday 10/20
Bench Press: 5x4 at 215
Dips: 4x8 at BW+55
Barbell Row: 4x8 at 195
I check in here pretty regularly…no real comments other than “good work, keep it up.”
Are you trying to add mass, or sticking with a goal of getting as strong as possible at your current size with an eye towards becoming a potential CF competitor one day?
@ActivitiesGuy A little bit of everything, right now. I’ll do another powerlifting meet next summer, but I’m not overly concerned with preparing for that yet, which is my I don’t have any deadlifts programmed for the next 12 weeks or so. The major pull I’m working on is the power clean (with full cleans worked in through complexes), and I really do want to be good at the O lifts. I’ll start working on snatches with regularity once I finish this program.
After reading some recent articles published here, I wanted to add volume in with my accessory lifts, so that’s where the 4x8, 3x10, etc. is coming from.
I have a lot of goals that I played around with while I was writing this program. So I guess, for now, I want to get stronger, add some mass, and keep my conditioning at a respectable level–thus the track workouts and occasional distance runs.
Tuesday 10/22
Power Clean: Bad…just, bad…ended up doing complex work around 70-75%
Front Squat: 5x4 at 220
Rack Pull: 225x5, 275x5, 315x5, 335x5
Core Circuit
The bad: Cleans didn’t feel right at all today. I video all of my sets, and my warm-ups (through 145) looked fine. Once I got to 155, I was too slow to even hit a triple. For whatever reason, I was able to clean more doing things incorrectly; that is, when I just pulled as hard as I could from the floor, I could pull more than I can now. I’ve started to do things correctly, pulling slowly to the knees, making hip contact, and pulling explosively from there. It looks better, but I feel slower. I’m probably just being too impatient.
Re: Olympic lifting–for anyone out there who works on the Olympic lifts regularly, how do you warm up? Complexes, etc…I’m interested and need help.
The good: I didn’t struggle much at all with today’s front squats. 220 is my current five rep max, so I know I’m getting stronger, which is a good thing.
Thursday 10/23
Push Press: 5x4 at 150
Pull-ups: 2x4, 1x3 at BW+50, 2x5 at BW+40
Close Grip Bench Press: 4x6 at 185
Conditioning
6 30-second sprints on the treadmill w/ speed set at 12 and incline set at 7.
1:1 rest/work