Mon-2-16
Squat-
Body squats
45lb, 2x5
95/115/135/155lbx3
185/215lbx1
230lb, 3x3
DB row-
85lbx5
100lb, 3x5
Hang power-clean-
65/95lbx3
105lb, 5x3
Treadmill runs-
8.0, 12 times.
Tues-2-17
Bench-
45lb, 5x5
65/95/105/115lbx3
125/135lbx1
145lb, 3x3
OHP-
45lb, 2x5
65lbx3
85lb, 4x6
Chin-up-
7/7/7/4/4
Face-pull-
30lb, 5x10
Weds-2-18
Squat-
Body squats
45lb, 2x5
95/115/135/155/175lbx3
195/215/235/255lbx1
DB row-
85lbx5
110lb, 3x3, off the floor.
Hang power-clean-
65/95/105/115lbx3
Really lacked power on the 115lb.
Thurs-2-19
Bench-
45lb, 3x5
65/95/105/115lbx3
125/135/145/155lbx1
Incline bench-
45/65/95/95/95lbx8
Not hard to do, but upper pecs feel really sore.
Chin-up-
3x5
Fri-2-20
Squat-
Body squats
45lb, 2x5
95/115/135/155lbx3
175/195/215lbx1
230lbx10
DB row-
85lbx5
100lb, 3x5
Hang power-clean-
65/95lbx3
105lb, 5x3
Sat-2-21
Bench-
45lb, 3x5
65/95/105/115lbx3
125/135lbx1
145lbx8
Inches by inches.
OHP-
45lb, 2x5
65/75/85/95/105/110lbx3
Chin-up-
7/7/7/5/5
DB snatch.
50lb, 10 minutes.
Mon-2-23
Deload week
Squat-
Body squats
45lb, 2x5
95/115/135/155/165lbx5
DB row-
60/70/80lbx5
Did the above with no rest in between for the loaded squats and the rows. Just took time to change weights. Took 10 sec breaks between sets for the body squats and the 45lb.
Conditioning medley-
2 sets of
Burpee/push-up/sit-up/jump over a box/side to side runs/goblet squat (50lb)/side to side jumps/twisting jumps/push-upx10.
Essentially what we do for conditioning at judo, or a close approximation (I replaced some exercises that are difficult to do without a partner/made it easier by doing normal push-ups at the end instead of clapping push-ups).
I suck at it, both because of conditioning + just being plain bad at some of the exercises, like the side to side jumps. So I did it today for practice so that I suck less at it.
Anyways, it left me feeling exhausted at the end.
Tues-2-24
Bench-
45lb, 3x5
65/95/105/115lbx5
Incline bench-
45lb, 3x5
65/95/105lbx5
OHP-
45lb, 2x5
65/75/85lbx5
All done with no rest in between besides to change weights and move from station to station. 10 sec rest between the 45lb ones.
Chin-up-
15x2, 15 sec rest.
Face-pull-
30lb, 5x10
Weds-2-25
Squat-
Body squats
45lb, 2x5
95/115/135/155lbx3
175/195/215/235/255/275lbx1
I did something wrong with my grip on the 275lb and so got some nasty pain in my left wrist. My guess is I let the bar sit on the wrist a bit.
DB row-
85lb, 4x5
Tried doing the power-cleans, but my left wrist didn’t want to.
Thurs-2-26
Bench-
45lb, 3x5
65/95/115lbx3
125/135/145/150/155/160/165lbx1
OHP-
45lb, 2x5
65/75lbx3
85/95/105lbx1
115lbx3
Chin-up-
11x2, 10 sec rest.
Fri-2-27
Paused squats-
Body squats
45lb, 2x5
95/115/135/155/175lbx5
DB row-
80lb, 6x5
Really focused on getting my grip as hard as I can on the last two sets.
Hang power-clean-
65llbx3
95lb, 3x3
Fast again.
Sat-2-28
Paused bench-
45lb, 3x5
65/95/105/115lbx5
Paused inclined bench-
45lb, 2x5
65/95/105lbx5
Chin-up-
7x2, 5 sec rests.
DB clean and press-
50lb, 10 min.
Can do more reps now. Fewer long pauses between reps in the 5-10 minute mark.
Also mixed in some snatches whenever my shoulders needed to rest from the pressing.
Mon-3-2
Squat-
Body squats
45lb, 2x5
95/115/135lbx3
155/175lbx1
195lb, 3x8
Dramatically improved in terms of speed and ease as the sets went on.
DB row-
85lbx5
100lb, 3x5
These sucked today. Back and grip felt weak. Had too much triceps involved. Blah
Hang power-clean-
65/95lbx3
115lb, 5x3
So-so. Not explosive enough again.
Tues-3-3
Bench-
45lb, 3x5
65/95lbx3
105/115lbx1
125lb, 3x8
Body positioning felt a bit off.
OHP-
45lb, 2x5
65lbx3
85lb, 4x6
Chin-up-
3x7/4/3
Back ran out of steam.
Weds-3-4
Squat-
Body squats
95/115/135/155lbx3
185/205/225/245/265/285lbx1
The 285lb went up really slow, but no strain on the body at all.
DB row-
80lbx5
100lb, 3x5
Hang power-clean-
65/95lbx3
115lb, 5x3
Meh.
Thurs-3-5
Bench-
45lb, 3x5
65/95/105/115lbx3
125/135/145/155/165/170/175lbx1
OHP-
45lb, 2x5
65/75lbx3
85/95/105/115/120lbx1
Finally. 120lb went up nice and smooth.
Chin-up-
2x3
+10lb, 3x5
Face-pulls-
30lb, 5x10
Fri-3-6
Squat-
Body squats
45lb, 2x5
95/115/135lbx3
155/175lbx1
195lbx16
The reps felt like pretty much the same speed and form the entire time, but I started to take longer and longer rest from rep 12 onwards. So I stopped at rep 16.
DB row-
80lbx5
100lb, 3x5
Left side very weak today. Had to do the third set off the ground.
Hang power-clean-
65/95lbx3
115lb, 5x3
Need to revisit the concept of the triple extension, because I’m clearly failing at it.
Sat-3-7
Bench-
45lb, 3x5
65/95lbx3
105/115lbx1
125lbx12
Could have done another rep or two, but intentionally limited myself. That being said, I certainly couldn’t have hit the x15 I did with 120lb. Which sucks.
Chin-up-
3x5, 1 min rest
Felt more difficult than it should. Dunno why.
Burpeesx100
Essentially attempted the burpee challenge. Took ~15 minute and 30 seconds.
I knew I couldn’t do a straight x100 from the get-go, so I instead planned to split it into 5x20 with a minute break between each set. Since I knew that I couldn’t make good time on this thing, I instead chose to make each rep as good as I can. So the push-ups would be strict and I’d actually do a good jump instead of the pansy shit that a lot of people who do this challenge do.
Got through the first 2 sets pretty “easily”, as in they went about as well as I planned. Finished those within like 4 minutes. And then the next 10 (41-50) felt quite challenging. I decided to do 10 reps from then on.
Got to 60 in ~7-8 minute, and then things fell apart from there. Each rep afterwards became a massive struggle (I’d basically do 3-4 reps and then have to take a 5-6 sec breather between each rep afterwards). It basically took me another 7-8 minute to finish the remaining 4 sets. I know my back started to sag and my stance got wider and wider starting from rep 65 or so, and many of the jumps became halfhearted jumps instead of an explosive one.
Still, I got through it. Dunno if I’ll do this next week, but I’d like to do it every now and then and try to get the time lower and lower. It’s definitely a great indicator of total body fitness imo.
I may start body blasters as a finisher for my upper body days, just 2-3 sets since my chin-up sucks balls.
Mon-3-9
Squat-
Body squats
45lb, 2x5
95/115/135/155lbx3
185/205lbx1
225lb, 3x5
This felt slower than it should.
Hang power-clean-
45lb/95lbx3
115lb, 5x3
This also felt slow.
Didn’t do the rows because I had to wait for the power rack, and then would have had to wait quite a while for a bench.
Everything felt slow and sluggish today. Body obviously can move the weight with ease, but CNS wasn’t around to do its thing.
Tues-3-10
Bench-
45lb, 3x5
65/95/105/115lbx3
125/135lbx1
145lb, 3x5
OHP-
45lb, 2x5
65lbx3
85lb, 4x6
Chin-up-
7/6/5/5/4=27
It turns out I gained some weight. So obviously chin-ups become more difficult.