Power clean and press and lunges-
10x4 with 105lb and 20lb
Felt pretty great. Tired but speed never slowed down and I felt stronger and stronger on the power cleans.
30 DB bench with 45lbs
Short pause after 24? Felt better than last time
30 chest supported row DB row with 30lb
Short pause after 23
20 front squat with bar
Just to test it out
30 sitting hamstring curl
Went lighter.
10x5 KB snatch with 16kg
Alternated between arms. Did it as fast as possible. Felt like a fast run.
Squat and pull-up-
10x5 with 145lb and 1 pull-up
Done in EDT format in 10 minutes. Felt fine. First set felt awkward because I more or less jumped straight into it. My shoulders have been feeling achy, so I want to do less volume.
30 RDL with 155lb- 12/12/6
This feels hard.
30 BB bench with 95lb- 25/5
40 chest supported DB row with 30lb- 26/14
12 RFESS- 6/6, alternated between feet.
Hard to balance
20 walking lunges
Yesterday-
40 push-ups and 75 squats.
25 straight, then like 3-5 reps with short pauses at top.
Power clean and press and lunges-
4x5, 2x4, 4x3 with 105lb and 20lb
Felt quite rough. Had to take a very short rest before the last set so that I can get 10 sets in.
Body felt fatigued, so that probably explains this, especially since the 10x4 last week felt pretty good.
30 DB bench with 45lb- 17/13
30 chest supported DB row with 35lb- 15/15
Overhead squat with bar- 3x8
Lat pulldown- 15/15
Split all the assistance into traditional sets so as to not fatigue the body too much. Wanted to back squats but the racks were all occupied.
25/15/10 KB swings with 40kg
Def. feel these in the hamstring and glutes now.
Yesterday-
5 rounds of modified Cindy- 2/10/15
Form on the pull-ups weren’t great but at least I can do them again.
Today-
Squat and one-hand DB OHP-
10x5 with 155lb and 40lb
Done in EDT format in 10 minutes. Felt ok. Probably gonna need at least one warm-up single rep or some time holding the bar to loosen up in the future. But I’d really prefer not to spend time on warm-ups if I can.
RDL- 135/155/175/195/215/235/255lbx5
Hook grip on 235lb and 255lb.
BB bench- 95/115/125/135/145/155lbx5
BB row- 95/115/135/155/135lbx5, barx30
No rest besides changing weights and setting up for the lift.
30 walking lunges
Worked up to a good 5 rep on the main assistance movements for a change of pace and to get a rough gauge of where I’m at. Felt fine and about as expected for the most part besides the row. I thought I could do 165-175lb but the 155lb felt tougher than expected.
Power clean and press and lunges-
6x5, 4x3 with 105lb and 20lb
Felt very rough after the sixth set. Forearms and especially felt very very tired- forearms felt dead afterwards.
30 back squat with 115lb
This began to take some effort around the 20th rep.
30 DB bench with 45lbs
Short pause after 20. Slight regression from last time- triceps felt very fatigued.
Machine high row- 50lb reps, 26->35>50 It think
Weds-
Squat and pull-up-
10x5 with 165lb and singles
Done in EDT format in 10 minutes. Felt ok- tougher.
Some RDL- 175lb, 12/10/5 I think?
30 BB bench with 95lb
30 chest supported DB row with 40lb-done over 3 sets I think
30 walking lunges done as 3x10
Today-
Power clean and press and lunges-
10x3 with 115lb and 20lb
I’ve been severely undersleeping and feeling very tired + slightly sick, so I decided not to attempt 5s and just go up a weight for this session. It was a good idea because this felt hard too. Starting catching the bar with an actual dip as I got fatigued.
30 DB bench with 25lb
30 chest supported DB row with 25lb
30 goblet squat with 24kg- 24/6
Right knee felt a bit painful. Still does. Maybe because I decided to do some stretches yesterday and that aggravated things.
I realized that I’m getting overzealous with the assistance work. The point is to just get some reps in, not actually fatigue myself with these. Back to stupid light weight we go.