Thank you guys for the information, sounds like a solid plan if both of you said the same. @BEAst_in_I @magick . My diet has been a little less carbs in the morning before training, I’m thinking I should eat more. I’ll see today when I eat, I have deadlift so I’ll know for sure.
Hit a light set of squats 5x5 at 185lbs. And deadlifted 275x5, form is also getting better. Did pendlay rows, some T-bar rows, and accessory such as glute-ham raises and some hyper-extensions. Good workout today.
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OHP is going nice. Did an easy 105 for 5 sets of 5. Pull-ups went very well. And are progressing nicely.
Hit squat yesterday with 5x5 of 225, which went decent. And did 4x5 of front squats with 165.
For bench I did 5x5 with 170 and did some incline, pause bench and dumbbell presses after. Also did 5x5 of bent over rows with 170. Also did dumbbell rows and come cables rows
Deadlift yesterday and OHP today went really well. Got 280x5, only thing is, my lower back is more sore than the rest of my back or legs and glutes. I know deadlift works the back a lot, and I made sure I wasn’t rounding. Should I change form? Or is lower back soreness normal? It doesn’t hurt, just more sore than anything else.
OHP went awesome. Did 5 sets of 5 with 115, pretty easy. And hang cleaned for the hell of it.
Training this week went pretty easy. Squats with 230 for 5x5 went good and bench went good as well with 175 for 5x5. For both lifts I started to struggle a little at the 4th set, but I get it all done and finished. The sameness happened last week. Deadlift was hard but I got it, 285 for 1x5. I don’t think I was activating my glutes enough and I might have had my hips a little low. I’m not sure wether to do 290 or 295 for next week. OHP is going great. I’m at 120 for 5x5, it’s not slowing down. Right now I just really want my squat and deadlift to go up.
I skipped last week because it would just be easier to post the numbers before my deload week. I hit 185/5x5 for bench, 245/5x5 for squat, 300/1x5 for deadlift, and I was able to get 125/5x5 for OHP, my body was beat up by the end of this week and 130 only went for 2 struggling sets.
Next week I’m taking a deload week, my plan is too drop weight by around 50% and just do the same program.
Deload is going well. I lowered the weights to about 50% of my 5rm. I supersetted squats with kettlebell swings and core, then supersetted front squats with lots of jump roping.
For bench press I did sets of 10, and supersetted with medecine ball slams and wood choppers. I did light dumbbell presses, flat, incline and decline. I also did floor presses and tricep kickbacks to finish.
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Ended the summer with a solid 5x5 program and built up good strength. I’m changing things up but using another Brian Alsruhe program @Alpha. He shared a free powerbuilding program on his YouTube, and the first week of it went very well. I am working in more conditioning and it has been improving my workout as a whole. And with the start of a new program, I have new goals. I want to hit a 225 Bench by the end of the year, a 315 squat and a 350 deadlift. Right now I am sitting at 162 lbs. with 15% body fat. I am excited to get deeper into this new program and will keep on updating.
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Hey man? What happened to keeping us updated.
@duketheslaya School started up and I’m getting back in the groove. But thanks for asking, I’ll try and get back to it. Since I’m replying I might as well update you. I’ve started venturing into Olympic lifting. It seemed very interesting to learn and it has been. Very different than powerlifting and a nice addition, it is very intense. I have someone who is coaching me and helping me out. I haven’t hit any baselines yet, just working on form and technique, but I will get those weights soon. I’m still powerlifting, just expanding my horizons. Thanks for letting me know you’re still interested, I’ll get back to updating.
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Sounds good!
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Snatches and front squats today. I’m still locking in form and will be for the next week or two. I read and watched videos on form and technique this weekend and it is very difficult trying to remember all the ques during the lift. I have been running the ques through my head everyday and practice at home just to make them solid.
Did 5 sets of 2 with only 65lbs, which is very light even for me snatching, but great for working on my form. Each rep consisted of a mid thigh snatch and 2 overhead pause squats, then the same thing but starting at the knees and then the ground. Very tiring. Also high bar squatted
135x5
155x5
175x5
195x5
195x5
Very tiring even though light, and finished it off with assistance of RDLs, bent over rows and pull ups.
Try writing ques down in a notepad and bring it with you to the gym, thats what hekped me out alot.
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@duketheslaya I’ll give it a shot. Thanks for the tip.
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On Tuesday I worked on Cleans. I used 135lbs (61kg) the entire time. My main goal was to work on form. I did 4 sets of cleans, each set was a clean from the mid thigh, then knee and then floor, and front squatting it down everytime. A lot of work.
I then front squatted and even though was exhausted from the increased volume of squatting from Olympic lifting, it went great and I hit a weight and volume PR:
135x5
155x5
175x5
185x5 (PR)
Afterwords I did face pulls from 3 different angles and some mobility/form work for both the snatch and clean.
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Thursday was my split jerk day. I worked up to a heavy single (relative to still being able to work my form) of 135lbs. I could do a lot more but need the balance to get there. I then did split jerk presses. You hold the split position while pressing. I did 3x5 with 105 and then 115 for the last two sets. Pause squats for a 2 second pause that day went really well, I did:
135x10(warmup)
185x3
190x3(which went easy)
190x3
I finished with reversed hyper extensions, landmines and tricep pushdowns.
Same thing this week as last. Still working on the form of the lifts, mainly the snatch. The balance is the hardest thing to learn so next week I will implement more snatch complexes. Today I hit comfortable max sets to set the benchmark.
95lbs snatch (can definitely get 100lbs)
155lbs clean and jerk
235 highbar squat. I squatted at the the end, I feel I could’ve done around 10-15lbs more if I didn’t do the snatch and clean. But that’s what we trained today, and it was a great day for it. Everything went so well and fel very easy compared to even on Tuesday of this week.
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Today was a struggle with the snatch, but grinded through it. Did 6 sets of a 3 rep complex with 70%.
Snatch, Snatch balance, Overhead squat. All with 70lbs.
Then did a hang clean complex, same sets and reps but with 110lbs.
Full clean, Clean from knees, Clean from hips.
Finished up with 6 sets of 3 highbar squat with 165lbs (which went super fast) and oblique crunches with a plate on a bar.
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Jerks went really well. Hit 6 sets of 3 with 110lbs. I did Z-presses for assistance and pullups.
Yesterday I pause squatted, 6 sets of 3 with 175 and snatch deadlifted as follows.
Snatch Deadlift-
135x3
155x3
175x3
195x3
210x3
225x6
My thumbs felt like they were gonna explode. And I finished up with OHP, heavy set of 5, RDL’s, and back extensions. Then did a tricep and cable crunch super set. It was a tiring day.
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