Powerclean from pins: 115 x 5, 135 x 4, 145 x 3,
135 x 5, 145 x 2, 135 x 2
Clean Grip Deadlift: 135 x 5, 185 x 4, 205 x 3, 185 x 5,
205 x 4
Muscle Clean: 85 x 5 x 3
The weights went up on everything. I probably could have power cleaned 145 for 4 but I was getting tired and my form was a little sloppy. The deadlifts were still very light but I’m concentrating on pulling with speed and not injuring my back. The muscle cleans were still heavy but I worked on shortening my pull a little and really dropping under the bar.
Incline DB Bench: 45 x 7, 55 x 5, 60 x 5 x 2
Chest supported DB Rows, 45 x 7, 55 x 6, 55 x 5 x 2
Squat: 135 x 6, 185 x 5, 205 x 5, 225 x 5
Reverse curl: 50 x 6-8 x 3
OH extension: 50 x 6-8 x 3
Really pleased with the squats today. They’re still weak but not getting weaker, even with my lack of emphasis on traditional strength movements. The only problem with this workout is I tweaked my f’in back again during the OH extensions, It hurt like hell all Saturday night but felt better yesterday. I’ve got an appointment with my chiro in an hour so hopefully she can help. Wouldn’t want to miss today’s training.
Hang Snatch: 65 x 5, 75 x 4, 85 x 3, 75 x 5, 85 x 4, 95 x 3
Snatch Grip Deadlift: 135 x 5 x 4
OH Squat: 65 x 5, 75 x 5, 85 x 3
OH Shrugs: 95 x 5, 105 x 5 x 2
DB Cuban Press: 8’s x 15
Not much to say about this workout. Pleased with the steady progress.
Push Jerk: 115 x 5, 135 x 4, 145 x 3, 135 x 5, 145 x 4,
155 x 3
Bradford Press: 95 x 5 x 2
Weighted Jump squat to box: 65 x 5 x 4
Empty bar Jump Squat: 45 x 5 x 2
I am pretty hung over and had no motivation at all going in to the gym. Therefore, I’m pretty happy with the progress today. This was as high as the volume gets during this program. Really looking forward to getting 165 over my head next week.
clean from pins: 115 x 5, 135 x 4, 145 x 3, 135 x 5,
145 x 4, 155 x 3
clean grip deadlift: 135 x 6, 205 x 4, 225 x 3, 135 x 5
muscle clean: 95 x 5 x 2, 115 x 0
Very pleased with the results today. All weights went up, though the deadlifts got a little slow and the DO grip got tough at 225. The best part, however, was that my back didn’t hurt at all. I’m extremely excited about that. A day off will be nice tomorrow.
Friday’s Workout(accessory lifts)
Incline DB Press: 45 x 5, 55 x 6, 60 x 5
Chest Supported DB rows: 45 x 6, 55 x 6 x 2
Bent 1 arm cable rows: 65 x 6-7 x 2
One arm cable incline press(?): 65 x 6-7 x 2
Squat: 135 x 6, 155 x 5, 185 x 5, 205 x 5, 135 x 5, 205 x 5
Reverse curl ss w/ OH tricep extension: 50 x 8, 55 x 7
My shoulders were barking just picking up the DB’s, hence the switch to a cable movement for a couple sets. A friend of mine saw me squatting and suggested a lower bar position. I tried it out for the last 2 sets and it made a world of difference. I felt much more balanced coming out of the hole and didn’t struggle as much with losing the weight forward. the arm work was fun and a little hravier than last time. All in all it was a pretty decent session.