I find it amusing how I felt awesome on the heavy day and felt like hot garbage today. My final set used the same weight as my first set yesterday…and felt harder.
Hang Power Clean
160 x 5
170 x 4
180 x 3
195 x 2
205 x 1 OHP
95 x 5
105 x 4
110 x 3
115 x 2
125 x 1 Squat
225 x 5
240 x 4
255 x 3
270 x 2
285 x 1 Pull-Down
170 x 5
180 x 4
195 x 3
205 x 2
220 x 1 Bench
170 x 5
180 x 4
195 x 3
205 x 2
220 x 1
Barbell Curl
75 x 12
80 x 10
85 x 8 Push-Down
70 x 12
80 x 10
90 x 8 Lat DB Raise
30 x 12
30 x 10
35 x 8 DB Hammer Curl
40 x 12
45 x 10
45 x 8
Right shoulder was cranky during OHP and I think the lateral raises aggravated it more. It hurt all night and kept me up. Not sure what I did, but I’m hoping it feels better tomorrow because it’s 3RM day again. I’ll be making a substitution for cleans to spare my back and knees.
I didn’t see any reason to rush progress so I just aimed to add 5 lbs on upper body and 10 lbs on squats. Everything felt good so the workouts should go well this week.
I figured out that the foam plyo boxes we have are perfect for pulling. I have the 18" on one side and the 12" and 6" on the other and that puts the bar just above my kneecap. It will be good to pull and not have to control the eccentric.
Did this at the Y (commercial gym) so I couldn’t do the full thing as written. I had to split it up.
Part 1
Hang SGHP
160 x 5 (supposed to be 150)
160 x 4
170 x 3
180 x 2
185 x 1 OHP
115 x 5
120 x 4
125 x 3
135 x 2
140 x 1 Squat
260 x 5
280 x 4
295 x 3
310 x 2
325 x 1
Part 2
Bench
200 x 5
210 x 4
225 x 3
235 x 2
245 x 1 Chin-Up
BW + 5 x 5
+20 x 4
+35 x 3
+50 x 2
+65 x 1
In a completely predictable turn of events, I’ve gained weight instead of losing it. It probably has something to do with lack of planning and absolutely no discipline. Hopefully I’ll pull myself together for a fresh start tomorrow. But today is Easter and I’m off to eat at my grandma’s house so there will be no discipline. I only get my mom’s chocolate sheet cake two or three times a year.
On a training note, I find myself wondering if B4B would be effective with some slight modifications (because I butcher everything). I’m not going to bother CT and ask if it’ll work because I’m not a newbie, but I’m curious. This training week will be a failure in terms of following the schedule of Days 1, 2, 3, off day, then days 4 and 5. I’ve already done day 1, rest day, day 2, rest day. My curiosity has me wondering if a three day plan would work…
Day 1 (Monday): heavy day (day 4 in the program)
Day 2 (Wednesday): light (day 3 in the program)
Day 3 (Friday): medium (day 2 in the program)
And then I could throw in the assistance work on days 2 and 3… and maybe even something easy on day 1. I’m not sure I need a 3RM day every week. I’ve established 3RMs and could just add 5 or 10 lbs to those each week. I’m not going to do this yet, but just thinking about it. It seems that one of my bigger hurdles these days is the number of days I get to the gym.
Thought I had the heavy day but it turned out to be the light one plus the extra work.
Hang SGHP
125 x 5
130 x 4
140 x 3
150 x 2
160 x 1 OHP
95 x 5
100 x 4
105 x 3
115 x 2
120 x 1 Squat
205 x 5 (supposed to be 215 but misread)
230 x 4
245 x 3
260 x 2
280 x 1 Chin-Up
BW x 5, 4, 3
+5 x 2
+20 x 1 Bench
160 x 5
175 x 4
185 x 3
210 x 2 (supposed to be 200 but misread again)
210 x 1
DB Incline
70 x 10
75 x 8
80 x 6 Inc. DB Row
70 x 10
75 x 8
80 x 6 RFESS
40s x 10
45s x 8
50s x 6 RDL
70s x 10
75s x 8
80s x 6 Using the same DBs on incline, incline rows, and RDL’s is convenient.
Hang SGHP
170 x 5
180 x 4
185 x 3
195 x 2
205 x 1 OHP
130 x 5
135 x 4
140 x 3
150 x 2
160 x miss, but did push-press Squat
295 x 5
310 x 4
325 x 3
345 x 2
360 x 1 Chin-Up
+35 x 5
+50 x 4
+65 x 3
+80 x 2
+95 x 1 Bench
225 x 5
235 x 4
245 x 3
260 x 2
270 x 1