Squat from pins
Ramp to 3RM of 345
Clusters w 345: 8 reps, 8 reps, 6 reps
Hard 5 w 295
I watched one of CTs squat videos today and realized that I have been setting the pins too low. Moved them up a little today. I was able to get into better position and not wear myself out setting up.
Incline BP w fat grips
Ramp to 3 RM of 225
Clusters w 225
4 Reps
3 Reps
3 Reps
Hard 5 w 205
I missed the 5th reps of the second set so I dropped down to 185 for the last set of 5.
Then I immediately stripped down to 135 and did one max reps set. I was only able to do 9. Holy crap my chest is on fire.
I am enjoying snatching so much that I just ordered a couple of 45# bumper plates. I am going to get some rubber mats and I will be set to go.
SGHP
Ramp to 3RM of 240
Clusters w 240: 5-5-4
Hard 5 w 205
Low Incline Bench from Pins
Pins higher, basically top 1/2.
Ramp to 3RM of 255
Clusters w 255: 6-5-5
Hard 5 w 225
Incline DB Press 25s one set to failure - 20 some odd reps and 10 more partials. BURN!
Squat from pins
Ramp to 3RM of 355
Clusters w 355: 5-4-4
Hard 5 w 305
There is a lot of good work here. I’ll be interested to hear about the snatches. It is something I have never tried.
[quote]Crippler56 wrote:
There is a lot of good work here. I’ll be interested to hear about the snatches. It is something I have never tried. [/quote]
Thanks. I have been going off of blocks with steel plates and catching it on the way down and it made me hesitant to go heavier. I ordered some 45 bumper plates earlier this week and hopefully that will let me bump it up without the fear of failing a lift or trying to catch weights.
Seated OHP from pins
Ramp to 3RM of 215
Clusters w 215: 7-5-3
Hard 5 w 185
Finally getting to watch Knuckleball. It’s on ESPN classic. Tim Wakefield was always one of my favorite Red Sox players and he never really got much credit. I think he could still pitch if he wanted to.
8-2-14
Floor press
Ramp to 3RM of 245
Clusters w 245: 5-3-3
Hard 5 w 205 - got first 2 sets but only got 3 reps on the last one. So, immediately did one set of max reps with 135 and got 12 reps.
8-10-14
Had to take a week off. Kind of easing back into it.
Power Snatch
10 singles with 135 with 15 seconds rest between each
Power Clean
5x5 with 135
Medium Incline Bench from pins
Ramp to 3RM of 235
Clusters w 235: 7-5-4
Hard 5 w 195
Max reps w 135 - 17 reps
Squat from pins
Ramp to 3RM of 365
Clusters w 365: 6-5-5
Hard 5 w 295
One max rep set w 135 - 15
Push Press
Ramp to 3RM of 165
Clusters w 165
7-6-4
Hard 5s w 135
First time doing this in a while. I hate push press and suck at it.
Slight decline BP from pins
Ramp to 3RM of 245
I probably could have gotten 265 but I tried to jump from 245 to 275 and I only got it twice. Didn’t even attempt the 3rd rep. It was not going to happen.
Clusters w 246
6 reps
5 reps
3 reps
Hard 5 w 215
Two max rep sets w 135
15 reps
9 reps
First time to do decline in a while. I am pleased. My chest still feels a little pumped and I was done a couple of hours ago.
Power snatch practice/warmup
9 singles w 135
SGHP
Ramp to 3RM of 245
Clusters w 245
5-5-4
Hard 5 w 220
Incline BP from pins
Ramp to max of 245
Was moving too slow on 245. Drop down for clusters.
Clusters w 235
6-4-4
Hard 5 w 195
One max rep set with DBs #25 immediately after last set for 27 reps.
Squat from pins
Ramp to 3rm of 365
Clusters w 365
7-5-5
Hard 5s w 295
Max reps w 135 - 21
That max rep set immediately after the hard 5 kicks my tail even if it is just 135.
Push Press
Ramp to 3RM of 170
4 sets of 5 with 145
2 sets of 3 with 145
Finish off with some high rep DB OHP / Face pull super sets
Still not good at PP but at least I moved up 5 pounds from last week.