Wednesday:
Strict pressing (with THE DAY’S 3rm) then force out a few more reps with leg drive: 105 lb
Lateral raises
Wide grip (wider than usual, at least) bench press for fairly high reps, not quite to failure: 105 lb
Pec flies
Dumbbell bench press
One arm rows (with the bar) for fairly high reps, dead stop: 95 lb
A few pendlay rows with 95 lb to try them out.
Some curls, french press, and dumbbell throws from the french press position.
Lots of sets of everything.
It’s too hot and I’m too weak.
Thursday.
A bunch of power snatches. Did a triple with 105.
A few one arm snatches at the end.
Friday: Carried a bunch of sandbags around, threw a bunch of log sections about. This was actually kind of intense.
Saturday: A few hours of digging. Slight pain in lower biceps the whole day.
Monday:
Pullups, 3 sets amrap
One arm rows (with the bar), 85 lb for ~10 sets of 3 in 20 minutes. (Strict form, dead stop, hold at top, torso very close to horizontal)
Face pulls, 5 sets, 8-10 reps
Curls, 75 lb, 3 sets, 1-3 reps
Supposed to do neck work too, but didn’t.
Felt good. Late night, took about an hour.
Tuesday:
A few push presses, then a bunch of sets of strict press. I did triples with little rest, though the time limit scheme got messed up. Push pressed 120 with very little leg drive, and strict pressed 95. A fair amount of grinding. I went overboard a bit. Not too happy about my strength here.
Bench press, 150 x 3 for quite a few sets (6, 7?) in 15 minutes. The first and last set ground a bit near the end. Shoulders shrugged. These felt great after the first set or so.
Then one bent over row with 150. No warm-up. Stupidity, but I got away with it.
Supposed to do dips, lateral raises, and flies, but didn’t.
Wednesday:
A bunch of power snatches.
Squat with 235/245 for ~7 sets of triples in 15 minutes.
“Rack pull” from well below the knees and 8-10 shrugs with ~215 for 5 sets.
“Rack pull” from well below the knees with weight way too forward with 215 for 5 reps, 1 set.
Proper deadlift form “rack pull” from well below the knees with 215 for 5 reps, 1 set.
The rack pulls replaced the good mornings I was going to do.
Everything was DOH.
Thursday: My abs are unhappy. I couldn’t train today because of my hand.
Friday:
Military press: 100 lb (misload, supposed to be 105.) for a lot of triples in 10 minutes. Supposed to be 15 minutes.
Bench press: 155 lb for a bunch of triples in 10 minutes. (Shoulders shrugged.) Supposed to be 20 minutes.
Couldn’t do the dips, laterals, or flies.
Remember to count the number of sets.
I was unable to put in anywhere near the amount of work necessary, but at least I should maintain. Everything felt good.
Saturday:
About 2 hours of heavy digging and deadlift pattern stuff.
DOH deficit pulls (about 3 inches below normal) 245 for a bunch of singles in 15 minutes, finished with a triple where I lost my arch (mostly thoracic) a little bit on the last rep.
Monday:
3 sets of pullups, AMRAP.
One arm row (with the bar) 85 lb for a whole bunch of sets in 20 minutes.
Face pull/wall slide thing between the uprights for 5 sets of 8-10 reps.
Curl 75 lb for 3 sets of 2-4 reps.
Tuesday:
Strict press 105 for triples in 15 minutes. That was the plan. The last few sets started to grind and I had to push press the last rep for a few of them.
Bench press 155 for triples in 20 minutes. Last two sets ground on the last rep or so.
Lateral raises 5 sets of 8-10 reps
Incline flies 5 sets of 8-10 reps (form was off, more like a wide grip dumbbell bench press. This actually beat my triceps up pretty well)
Dips for about 4 cluster reps with 80 lb. Straight into BW for about 5, then 3 more cluster reps. (Supposed to be 5 sets of 8-10 reps with 60 lb, but my triceps were dead and I didn’t want to hurt Thursday’s pressing.)
Also on Tuesday, I went mountain biking and burned the crap out of my quads. (Rolling my ITB’s is gonna be FUN.)
Wednesday:
A few power snatches (focus on full extension) up to 105 lb.
Squat 245 for 3, failed on the last rep.
Switched it up and finished the 20 minutes with a whole bunch of sets with 205 for 5. A good thing, because I could work on my form a bit this way. This REALLY tore up my hamstrings; I don’t know why. Maybe because my quads were tired from biking? I didn’t want to risk my hamstrings, so I didn’t do the good mornings or hill sprints. I forgot about the shrugs too. (Bring the plan with you.)
This was interesting. Unhappy that my leg strength is basically the same or maybe a little worse.
Now (Thursday), I can feel it in my hamstrings (and quads), but they’re not too beat up.
RISK
more than others think is safe.
CARE
more than others think is wise.
DREAM
more than others think is practical.
EXPECT
more than others think is possible.
I’m taking today (Thursday) off. Supposed to be a upper pulling day, but sleep will be more valuable.
Friday:
Military press triples with 105, a few sets then started grinding badly.
Bench press triples with 160, same.
A lot of sled vertical and horizontal pressing.
A little bit of sled upper pulling and legs.
I was pretty weak today. I’m pretty tired and run down due to school. So I hope that’s why.
I pulled my left hip flexor last night. (Condition hip flexors to use. kicking, hanging leg raises, flutter kicks)
Saturday:
A few power cleans up to 105.
Deadlift (175 from ~4 inch deficit, then full) 275 for a lot of singles in 10 minutes (supposed to be 20, but no time). Tiny bit of grinding on the last one. Mixed grip.
No time for anything else.
Sunday:
Some sled pulling (bar on traps like squat) and some horizontal pressing. A little bit of sled upper pulling. And a few overhead extensions (whatever they’re called) also with the sled.
Monday:
3 sets of pullups, AMRAP.
20 minutes of one arm rows triples with 90, fairly long rests necessary, got a little ugly. Finished with a beautiful form set with 75 and holds at the top.
Face pulls/wall slides 5 sets 8-10 reps
Curls 3 sets of 1-3 reps with 80.
Tuesday:
I have the sort of cold that I’ve found I can’t ignore. Bad sore throat, head pressure. Sucks.
Thursday: Did some VERY light sled flies, sled scott extensions, sled external rotations, pullups, and deficit deadlifts. This cold sucks.