So I’m only 30 pounds off on Squat (probably less), roughly 15-20 pounds off on Bench, and most likely stronger on the press. One thing I learned back then is that I need to hit a movement at least twice a week to get enough volume to make progress, and that while there is carry over from the overhead press to the bench press, increasing volume in overhead pressing isn’t enough to see continued improvement on the bench press. I’m making sure that, not matter what, I squat, horizontal, and overhead press twice a week. For squat, its normally been back squat and front squat, along with some trapbar deadlifts. For bench, it can be anything from bench press, floor press, dips, even pushing the sled. and for the press, push press, handstands and Klokov press. One of the other things I’ve learned over the years is that I can’t handle much intensity on the press, I just need to focus on volume, when I focus on intensity, my shoulders get too beat up.
Military Press (from power clean): 115x10,10,8
Squat: 245x5,5,5 (Cluster sets)
Handstand work: Wall Handstand for 56 seconds, Frog stand for 36,16, and 27 seconds
Snatch Complex: not enough reps to matter
After a two week lay-off, finally back in the gym. Over those two weeks, I lost about ten pounds, but I think most of that was water, muscle glycogen, maybe a bit of fat, as I kept my diet mostly protein and fat. I definitely noticed a loss in conditioning during any exercise that edged into the glycolytic system. At least I seem to have lost little, if any, strength. The conditioning should come back as I keep working out.
Strength is decent, but 250 felt a bit slower than it should, may need to reset my training maxes after this week. Handstand is coming along pretty well, getting to the point where I’m consistently hitting >50 seconds on the wall handstand, and beat a 40 second hold on the frog stand for the first time. Conditioning is slowly coming back, not where I’d like it to be, but better than last week.
Not a bad workout, felt like I could have gotten a few more reps on the last sets of clean and press, but decided to leave it in the tank. I intended to do doubles for 190, but my chest and tri’s were completely fried from dips, hence singles.
Workout went fairly well today, would have liked to get a few more reps with 220, but considering I really haven’t gone much above 5 reps/set, not terribly surprised. May do a few rest-pause reps next time I do this.