POST WORKOUT MEAL
Crock pot chicken with potatoes.
32oz water
NOTES: Did a bunch of shoulder dislocates after the training session. My chest was on FIRE from those 4x10. Upper back had a really nice pump today to it!
Created myself a nice little 5/3/1 excel sheet. Figure if I’m to do this, might as well do it right!
If anyone is interested I upload the excel sheet somehow.
SNATCH
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
155x3 (Snatch High Pull)
155x3 (Snatch High Pull)
155x3 (Snatch High Pull)
CONDITIONING
1 Mile Run - 7:22
POST WORKOUT MEAL
4 Eggs (with kale, tomato)
2 toast w/ butter
2 slices cheese
1 banana
32oz water
NOTES: Snatches are always best the day before, the day of, or the day after (light though) bench pressing. Opens up those shoulders and stretches those pecs! I like Tue/Thur for me because I just focus on reps with the Olympic lifts to maintain technique and go on a 1 mile run for time or other conditioning. Keeps me limber and moving!!
Were you clarking them, or did you just not want to take them overhead? I have an irrational hate of all high pulls because I seem to clark more often when they are in rotation.
I’ve never heard the term clarking before now lol. Had to look it up.
But no man, my shoulders were a bit tender so didn’t want to push the snatches, especially with metal hexagon plates. I was doing it deliberately just to keep the feeling of keeping the bar close. They really helped me go from a 135 to a 185 snatch.
When it comes to the classical lifts, I like sticking to them and from the hang (below the knee). I like high pulls from the floor. Snatching though came way easier to me than C&J. It took me forever to learn how to C&J because I was looping the bar instead of keeping it close. The high pulls, even though I only do them for snatches helped me with keeping the bar close for C&J as well.
BARBELL ROW - 85 reps @ 135lbs AB WHEEL - 75 reps HEAVY BAG - 12 minutes (2 min on, 1 min off)
POST WORKOUT MEAL
Not healthy at all. 3 Chick-Fil-A sandwiches with Polynesian sauce.
NOTES: Got in and got out. I like super setting abs work and chin ups with squats. Fires up my core and the chins decompress my spine. I feel I can lift heavier when I mix in some chin ups. I don’t do much, maybe 2 per set but it’s enough. With the pressing exercise obviously any pulls and some single leg work. I do split squats or lunges with just BW. Getting my single leg balance and stretching my quads and hip flexors out.
Overall SOLID week of training. If I train like this for 1 year, I’ll be in incredibly shape. Just got to watch the food a bit more. But it’s ok, one habit at a time! Time to start really pushing these squats now!
NG PULL UPS: 63 reps BW DIPS: 50 reps AB WHEEL: 75 reps BAND PULL APARTS: 100 reps JUMP ROPE: 10 minutes (1 min on, 30 sec off)
POST WORKOUT MEAL
1 cup rice
1 cup lentils
1/2 lb chicken thighs
1 stalk broccoli
32 oz water
NOTES: Strongest overall workout I’ve had in a while! I was in and out of the gym in an hour including warming up and conditioning. 245 moved well today. Got fatigued so cut the sets short for 4 and 5. Volume OHP day, so moved down to 105 when my bar speed start slowing down pretty bad. No grinders for now. NG Pull ups are my go to for vertical pulling now. They don’t bother my elbows (pull ups don’t either, chin ups do). I think I can really build up my strength with these. I’ve never been able to do 5x10 pull ups, so I think being able to do it in one variation would be nice.
MOBILITY
Went through an assortment of handstands, cartwheels, tumbling. Body felt so good after!
POST WORKOUT MEAL
1 cup blueberries
1 cup greek yogurt
2 tbsp honey
32 oz water
NOTES: I think in between lifting days tumbling and moving your body through all planes of motions is a great way to stretch and strengthen your core. Doing handstands is fun. Hit a PR for mile time. Running 1 mile and trying to run it faster and faster is a easy way to try to condition. I run 3 miles a week now!
DB ROWS: 50 reps @ 75lbs NG PULL UPS: 30 reps PUSH UPS: 50 reps RDL: 50 reps @ 135lbs
POST WORKOUT MEAL
Crock-pot chicken, potatoes, carrots
32oz water
NOTES: Wednesday workouts feel good. Either high rep (3x10, 4x8) back squats or heavier low volume front squats. I’ll switch from week to week. Everything went well.
Hell yeah man! Love Front Squats. Well not during the sets or reps but after for sure lol.
I feel like they fix you from the top down. Strengthen your core, back and works it way down. I truly believe they are the best exercise of all time because if you have a strong front squat, you are pretty much strong everywhere. Plus that upright posture is nice for today’s world.
Everyone should front squat at least once a week in my opinion!
DIPS: 100 reps NG PULL UPS: 54 reps LEG RAISES: 52 reps CURLS: 100 reps w/ 45lb barbell
POST WORKOUT MEAL
1lb ground bison
1 jar marinara sauce
1 package of rice pasta
1 stalk of broccoli
32oz water
1/2 cup blueberries
NOTES: DOUBLE PRs!!! Who says you can’t PR on your squat and DL on the same day? Lol. I attribute to recent PRs to making sure to EAT. Since I’ve been consistently eating a big ass post workout meal I think my recovery has been on point. Weights are feeling good. Just gotta keep doing what I’m doing. That 315 squat is VERY close I can tell. I think the NG pull ups as well are REALLY targeting my back. I can feel my back is primed after some NG chin ups that the other variations just don’t do for me.
POST WORKOUT MEAL
Bagel w/ cream cheese
1/2 lb goat meat
1 banana + 1 apple + 2 tbsp PB + handful of granola all mixed up
raw broccoli
32oz water
NOTES: Even though my body was fatigued from yesterday, I could TELL that I’ve gotten way stronger. Every rep felt strong and stable. Building my squats, overhead, deadlift and back overall is definitely transferring over to the olympic lifts.
NG CHIN UPS: 75 reps BW DIPS: 100 reps AB WHEEL: 100 reps CONDITIONING: 5 min AMRAP - Burpees - 43 total. I was so dead.
POST WORKOUT MEAL
1 cup rice
1 cup lentils
1/2 lb chicken thighs
bunch of spinach
32 oz water
NOTES: Was able to do more than I did last week, so that’s progress. Ate a CRAZY amount of rice, lentils and goat this weekend so I think my body was fully ready for this Monday workout.
Took a 90 min nap after my workout. Body felt so refreshed after waking up.
