pretty much
Conditioning
Deadlifts/ cleans, weighted battle ropes, split squats/reverse lunges (circuit)
Heavi(er) resisted sprinting
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Pre w/o: dinner, cheiros
Warmup- vertical/broad jumps x alot (unloaded and loaded), 3 depth jumps
3x6 sec tuck front lever holds
SGHP from hang work up to 3RM- 135 x3 top set, grip almost slipped open, felt alot in lower back
SGHP 3x clusters @120 lbs , 7,7,7 per cluster, now I know what a steel bar hitting quads feel like
SGHP 3x 5-4-3-2-1 @ 95 lbs, took more like 20 seconds, hand popped open on 2nd HDL set 3 and last HDL on set 2
No RDLs because parents called me inside
Notes- grip issue
Notes pt2- sub freezing weather training in a jacket is still hot
Notes pt 3-tried to do some ring chins, hard af
TH conditioning
Squats/rear delt flys/abs circuit
Resisted sprint/pushup/resisted sprint back / squat technique work (read sit there recovering breath)
Traps, forearms and hamstrings all very sore
Also caught a cold sometime last night or the night before
I heard if you train even harder and double the volume you get supercompensation and you become super human
What?
Am trying to pull your leg so to speak.
Donāt lower the intensity if you donāt have to mane. Tough it out a little and donāt let a little cold knock you back a week.
Oh. Iāll still train- itās just annoying
Warmup : Jumps x alot, 3x8 sec front lever hold
Push press work up to 3 rm- 95 lbs
Press with leg drive from squat rack clusters (5,5,4) @ 85 lbs
No HDL as parents called me home
Notes- donāt layer push press again, didnāt like it
warmup
Jumps x alot (bw to + 25 lbs)
4x8 tuck front lever
SGHP ramp up to 3RM- 165, got 175 for 1. As for the 30 lb increase? Probably increased familiarity (last time I used SGHP was first time I used it), or could be more jumping
SGHP clusters @ 155 lbs - 7,7,7 . Index finger geting crushed is still an issue (felt fine during ramp)
SGHP 5-4-3-2-1 @ 115. New power clean PR (105) canāt do the catch properly- just tried for the hell of it. Also had skin peel off on index finger on 2nd HDL, had to do thumbless grip the rest of sets
This took longer than before (1.5 hours)
good workout overall
Conditioning
Front squats / deficit bucket RDL / jump rope/ db bench
stairs/pushups/stairs/pullups 6 minutes
Still sick
40 minutes climbing wall (insane forearm pump)
Accompanied choir in concert (and sang), screwed up the former
Had a sip of shaoxing rice wine- canāt say I exactly enjoyed it (or any other alcoholic beverage Iāve consumed)
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tried out zerchers
warmup - jumps * alot
Zercher work up to 3 RM. 145x3 lb top set. very hard but not a true 3RM (didnāt want to push it- no rack still).
Back off sets (didnāt feel like doing clusters)3x5 @ 125 lbs
3 x 5-4-3-2-1 @ 100 lbs. This sucked
Notes- zerchers are painful. wore 2 long sleeves and put gloves on inner elbows (inside jacket). Still hurt
Conditioning (?)
5x Deadlift - 5x clean - bench dips
10/side āLandmineā press - row - abs
Walking hurts. So does getting up (Quads are really sore from zerchers)
Pressed
(No layers because too weak, and it takes a while)
Warmup- plate raises x alot
Press - 60 reps in ~30 minutes @ 65 lbs
Bodyweight workout because didnāt feel like going outside
Warmup- Fingertip pushups/pull ups/jumps
3 sets of one leg front lever (10+5 sec)/ 5 assisted pistol squats (per side)
3 x 5 assisted one arm pushups / 10 (double rest pause) hanging leg raises
10 minute EMOM (read 12 minute) of : 10 x pushups, 5 x wide grip chins with holds
30 sec sloppy L sit (3 sets), 30 sec sloppy back bridge (3 sets)
15 x human front/zercher squats
Notes- Iām bad at this. Need to do it more often
Pull day. Layers ish. Hopefully the start of some consistency
Warmup- jumps, light SGHP
Sghp- ramp to 3 rm. Got 165 lbs again, grip failed @ 175
Cglp - ramp to 1+2 rm (grip seems to fail @ 175 and up for explosive movementsā¦) 205 (1+1+1)
dl ramp to 3rm- 245. Semi grindy- not a true 3rm.
Weighted pullups- 25 in 9 sets with not much rest. BW+ 15 lbs
Notes- supposed to add loaded carries to finish but it was late. Left feeling good. I like HDL, maybe work it in somehow. Pulling with 45ās feel like doing rack pulls (yes itās been a while sense I used them)
Sidenote- Iām 14 now
SGHP
Warmup- jumps, OL front lever holds
Ramp to 3RM- 165 (dropped 175, againā¦)
Clusters @ 155 lbs (7,7,7)
HDL 5-5-5, 4-4-4, etc @ 125 lbs
Laterals - 5 sets
Notes- gloves on the bar feel better than wearing them (but it is warmer todayā¦)
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Pull day
Warmup- jumps
SGHP- Ramp to 2RM. Got 175 (questionable if actually a high pullā¦ but whatever)
5-4-3-2-1 @ 125 lbs
Clean pulls- Ramp to 2RM from 125. Got 225
5-4-3-2-1 @ 155
Got called inside
Notes- take shorter rest periods. Good workout regardless
Zercher squat - 6/3/3 @ 125 lbs
CG bench - 5/2/3 @ 95 lbs
DB bench - 10 with 4 sec eccentric, hold stretched position (18 sec)
Laterals - 12/3/3/3/3/3/3. Gave up- 15 lb dbs are too heavy, 10 lb plates are too easy
Notes- go heavier on zerchers. Db bench felt kinda awkward. Might switch to this and train before school starts instead of after dinner