Friday 6/5/15
Front Squat - 45x10, 95x5, 115x5, 135x5, 135x5, 135x5
OHP - 45x10, 65x5, 95x5, 95x5, 95x5
Deadlift - 95x10, 135x10, 185x5, 205x2, 225x1, 245x5
Chin Ups - 10, 7, 6
Planks - 1 Min front, sides
Took a nap for 45 min after haha. Then ate dinner. Felt so fatigued!
Monday 6/8/15 → Only working sets will be listed from now on.
Front Squat - 145x5, 145x5, 145x5
OHP - 100x5, 100x5, 100x5
Pendlay Row - 145x5, 145x5, 145x5, 145x5
Pull Ups - 9, 6, 5, 3
Planks - 1 Min each side
Played bball for 30 min
Wednesday 6/10/15
Front Squat - 145x5, 145x5, 145x5
Deadlift - 255x5 → NEW PR!!! → Damn this felt so heavy. I think its just my body getting use to the heavy FS 3x a week. I’ll live though!
Chin Ups - 10, 7, 5, 3
GHR - 10, 10
Walked 2 miles
Today was the first day it hit me that there is a reason the usual 5x5 programs have 3 lifts and maybe 2 accessory movement. You are SO tired at the end of it! I literally wanted to just lay down and sleep after this workout lol.
Hey guys realized I haven’t posted in this area in a bit. I’ve been staying pretty consistent though!
For a while I got completely lost and over analyzed again. But am coming back to the basics which is reflected in my OP. KISS is my new motto lol.
Test
SUNDAY 7/12
-Snatch Work
-FS: 45x10, 95x5, 115x5, 135x5, 145x5, 145x5
-OHP|Pull Ups: 45x10, 65x5, 95x5, 110x5, 110x4|5,5,5
-BB Rows: 95x5, 115x5, 135x5, 135x5, 135x5
-RDL: 135x10, 135x10, 135x10
-Ab Roller|Rear Delt Flyes: 12, 12, 12|5x12, 5x12, 5x12
-Barbell Complex: Snatch, Front Squat, OHP, Rows, Back Squats (25 total reps x3)
Today was the strongest I’ve felt in a long time. Just getting back into the groove after a week layoff. Workout took me 90 min which was what I was hoping. This way I’m able to hit some basic weaknesses while progressing in my Oly technique, but building strength for the Oly lifts. Instead of going on a walk after, the barbell complexes (with just the barbell) definitely get your heart rate going.
[quote]isdatnutty wrote:
-Barbell Complex: Snatch, Front Squat, OHP, Rows, Back Squats (25 total reps x3)
[/quote]
How do you find transitioning between different grip widths in this complex? Specifically the snatch and the others.
Good work man
[quote]dagill2 wrote:
How do you find transitioning between different grip widths in this complex? Specifically the snatch and the others.
Good work man[/quote]
Thanks brotha. So since I’m only using the barbell right now it’s easy to change width in an instant lol.
But I do this little warm up for 10 reps before I start the complex which has me in the 2nd pull position and I go from snatch grip to clean grip back to snatch back to clean a few times.
It helps getting my hand position changing on the bar without putting it down.
So I start with the snatch do 5 reps, then I shift my hands into the clean position (which for me is my OHP/FS grip, my rack position is wider), FS, then boom right into OHP, then I widen my grip for the rows, then clean that up to throw on my back for the BS.
Complexes are killer though, no need to go outside and run lol.
Love complexes, I should probably do more of them.
Yeah man the complexes are fun. Plus just gives you some more work with the barbell to fix technique issues for me.
TUESDAY 7/14/15
-Snatch Work
-Paused FS: 45x10, 95x5, 115x5, 115x5, 115x5 (5 Second Pauses at the bottom)
-Deadlift: 95x5, 135x5, 205x3, 225x5, 225x5, 225x5
-Weighted Pull Ups: 20lbsx3, +20x3, +20x3, +20x3, +20x3
-GMs: Did not do.
-Rear Delt Flyes: 5x12, 5x12, 5x12
-OHS (Abs): 45x10, 45x10, 45x10
-Trap Bar Holds: 265x20sec, 265x20sec, 265x20sec, 265x20sec
Overall it was a great workout. Really getting back into the groove of everything. The deadlifts felt pretty easy, the bar speed was fast. But will work my way back up so I figured 225 was a good starting point. The pause squats are MONEY! I realized how much more vertical my form is and the Limber 11 has really opened up my hips. I didn’t do the GM’s because after deadlifts, that’s the last thing I want to do lol. So removing that from my list.
Weighted Pull-Ups are different beast. I never thought adding 20lbs would feel so tough lol.
Overhead Squats are an amazing exercise. I think this will REALLY help with my core stability and eventually when I start doing the full snatch. I just did the bar today and while my core didn’t get fatigued, I was definitely working to stabilize.
Cars were parked in front of my garage so I had no room to do the farmers walks. So for today I did timed holds instead. Hands were on fire!
I’m thinking once I hit a legitimate stall on all my lifts I’m going to move to a 4 day split. I’m thinking:
MON - Snatch & Squats & Press
TUES- C&J and Pulls
THURS- Snatch & Squats & Press
FRI- C&J and Pulls
THURSDAY 7/16/15
-Snatch Work
-FS- 45x10, 95x5, 115x5, 135x2, 150x5, 150x5, 150x5
-OHP- 45x10, 95x3, 110x5, 110x5, 110x5
-Pull Ups- 6, 5, 6
-BB Rows- 110x5, 135x5, 135x5, 135x5, 135x5, 135x5
-RDL- 140x10, 140x10, 140x10
-Ab Roller- 12, 12, 12
-Rear Delt Flyes- 5lbx12, 5lbx12, 5lbx12
-Barbell Complex (Snatch, Front Squat) 65x10, 65x10, 65x10 (3 Rounds)
Damn my body felt both strong and weak. FS felt HEAVY, but I think that’s because my back was fatigued still from Tuesday’s workout. OHP felt REALLY strong. I hope I can get to 115lb 3x5 on Monday. That would be huge for me. Today I widened my grip for BB Row and it made a world of a difference. My mobility has gotten much better so I was able to get my body closer to parallel to really activate my whole posterior. RDL after BB Row might be over kill, but ever since I started incorporating them, my left knee pain has gone away and my regular deadlifts felt way stronger. For the complex today I decided to add 10lbs on each side and I was literally feeling winded at the end of 10 reps. So I decided to just do 3 rounds of just snatch and front squats. Figured to do less with good form then a bunch of shit with bad form.
I can’t believe how far I’ve come with my form and strength on everything. I mean I know nothing is crazy, but for being @ 160lbs and trying to stay right around that weight, I’m eventually going to put up some monster numbers. I was telling my friend that the day I Front Squat 225 3x5, I think I’m going to cry lol. It’ll be my first mile stone (even more than my 315 DL goal). And I think the reason it’ll mean more to me is because I’m trying to get there without any back squat assistance. My core should be pretty strong at that point no doubt!
MONDAY 7/20/15
Was trying to wake up at 5am to start lifting by 630, but I only got 6 hours of sleep. No way I was going to try to hit some PRs with that. So I did an after work session instead. Luckily I workout in my garage!
MONDAY 7/20/15 630PM-8PM
-Snatch Work
-FS- 45x10, 95x5, 115x3, 135x1, 155x5, 155x5, 155x5
-OHP- 45x5, 95x3, 115x5, 115x5, 115x5 → NEW PR!!!
-Pull Ups- 7,5,5
-BB Rows- 140x5, 140x5, 140x5, 140x5, 140x5
-RDL- 155x10, 155x10, 155x10
-Ab Roller- 12, 12, 12
-Rear Delt Flyes- 5x12, 5x12, 5x12
TODAY was the best of lifting I’ve had in 3 months. Everything felt strong overall. I’m so pumped I finally got to 115 3x5 with the OHP with no pressing assistance! First time I’ve screamed at the end of the set in my life. My mid back arched a bit, but I was trying so hard not to let it. Next week will set new PRs on everything I do moving forward (FS,OHP,Rows,DL). The rows, my first set felt sorta weird, but once I settled in, I felt much more strong and not as much body english. I can go much heavier with the RDL’s but I’m staying lighter because my hamstrings are still tight and I’m getting use to the movement. No way I could do a complex at the end. I was so fatigued that I wanted to go to bed.
I literally ate an 8oz Salmon, 2-3 cups of pasta with pesto, and a whole broccoli and 1 large bell pepper with 2 glasses of water after that workout. It was well deserved though lol.
Every since I stopped worrying about “having my abs”, all my lifts and my mindset has been right. I figured I’d rather be 160 and strong as fuck with abs, then to drop down to 130 and be ripped and frail looking lol.
But since I have high calf inserts, I’m only FSing currently 155lbs, and I weigh 160, my legs in comparison to my upper body looks like I don’t even do squats :(. Oh well, I figure once I’m squatting around 225-315 somewhere my legs will look like I actually do squats haha.
Great workout overall, I’m super happy with today! And now time for the hot tub & sauna at golds then come home and watch True Detective (great show btw).
Btw I’ve been listening to only house music when working out. I love this song:
TUES 7/21/15
Did about 30 minutes work of Snatch work. It was mostly positioning and hang power snatches to still get use to the motion. Once my hamstrings and hips loosen up a bit more (maybe 1-2 months away), I’ll be able to get into a proper snatch position and start pulling from the floor.
Side note, the RDLs are hitting my hamstrings/glutes very well. I know soreness doesn’t mean it was a good workout, but in my case soreness usually means I’m working a weak muscle.
WEDNESDAY 7/22/15
-Snatch Work
-Paused FS: 45x10, 95x5, 115x5, 115x5, 115x5
-Deadlift: 155x5, 225x3, 235x5, 235x5, 235x5
-Weighted Pull Ups: +25x3, +25x3, +25x3, +25x3, +20x3
-Overhead Squat: 65x5, 65x5, 65x5
-Rear Delt Flyes: +5x12, +5x12, +5x12
-TB Farmers Holds: 295x15 secs, 295x15 secs, 295x15 secs
Today’s session I was feeling lethargic and my body was still recovering from Monday’s session it felt like. It probably didn’t help I took like a 1 hour nap before working out. Oh well, I pushed through it and made sure I was focused.
My form on squats is looking 100x better than it ever has. I watch this video everyday to learn how to squat lol.
I’ve been back squatting with just the bar and sometimes 95lbs just to get use to the motion again. I think within 1-1.5 months with aggressive mobility work I’ll finally get rid of my butt wink.
But anyways today’s workout was good. Especially at the end I can’t believe I picked up 295lbs. Even though it was on the trap bar, it was the most weight I’ve ever done on anything. Let me know I’ve come a long way from where I started lol. Long way still to go though. These cars are always parked in front of my garage, so I need to figure out a way to do farmers walks again. Today I decided to load it with 295(probably could of done 305 MAX) because I read this article on this “overload effect” that happens with Oly lifters when they hold the weight up before they throw it back down. How with huge weights it just overloads your whole body. So I figured if I was going to do timed holds instead of FW, might as try something different for one day.
I will say this, my body feels so fatigued. I literally wanted to sleep within half of hour of working out. I can tell I’m going to sleep like a baby tonight.
[quote]isdatnutty wrote:
But anyways today’s workout was good. Especially at the end I can’t believe I picked up 295lbs.
[/quote]
Good work man, next up: 3 wheels.
I find I make the most progress when I literally can’t believe I’m going to top this effort next week.
[quote]dagill2 wrote:
Good work man, next up: 3 wheels.
I find I make the most progress when I literally can’t believe I’m going to top this effort next week.[/quote]
Thanks man! I’ve noticed the times I really don’t want to lift or that I’m excited to lift I usually have a real good day.
FRIDAY 7/24/15
-FS: 45x10, 95x5, 115x5, 135x2, 145x1, 155x5, 155x5, 155x5
-OHP: 45x10, 95x3, 110x1, 120x4, 115x4, 115x4
-BB Rows: 140x5, 140x5, 140x5, 140x5, 140x5
-FS Rack Holds: 315x15sec, 315x15sec, 315x15sec
-BS Holds: 295x15sec, 315x15sec, 315x15sec