Mr. Ogre-Very nice squatting and bench work, I must say.
[quote]gorillavanilla wrote:
Mr. Ogre-Very nice squatting and bench work, I must say.[/quote]
Thank you Mr. Gorilla. Always happy to be complemented by much more accomplished gentlemen such as yourself.
Seated top half OHP
Ramp to 1rm of 245
Clusters w 225
8-7-7
Hard 5 w 185
Some abs
[quote]OldOgre wrote:
[quote]gorillavanilla wrote:
Mr. Ogre-Very nice squatting and bench work, I must say.[/quote]
Thank you Mr. Gorilla. Always happy to be complemented by much more accomplished gentlemen such as yourself.[/quote]
I donāt want to take credit that I am not due. My squat work from the other day was done from pins set just slightly above parallel. You would probably be ashamed to see it. I am doing CTs layers program and it calls for stuff off of pins and all of the lifts are bottoms-up. I tried setting the pins on squat so I would be deep before, but I couldnāt get under the bar and set up properly. So I am basically squatting with the same ROM as the bros who would normally use the squat rack for curls.
Hey man you are making the effort and following a program so it takes time. Mobility issues are difficult. Onwards and upwards.
Power snatch
Ramp to 135
Clusters w 135
7-6-4
[quote]OldOgre wrote:
Power snatch
Ramp to 135
Clusters w 135
7-6-4
[/quote]
I think one of my traps fell off.
02/08/15
Power cleans
Ramp to 175
155 x 3 x 3
Maybe this will go up quick since this is my first time doing these in a while. I tweaked my shoulder a little so I backed off some and just did 3x3 instead of clusters and hard 5s. Next week I hope to hit it harder on this lift all the way around.
Bench from pins
Ramp to 3rm of 265
Clusters with 265
6-4-3
Hard 5 with 225
Some hammer curls
Squat from pins
Ramp to 3rm of 385
Clusters w 385
8-7-5
Hard 5 w 315
Push Press (front)
Ramp to 3rm of 175
Clusters w 175
8-7-6
Hard 5 w 145
Bench from pins
Ramp to 3rm of 275
Clusters w 275
5-3-3
Hard 5s w 235
Power snatch
Bar x 10
95 x 5
115 x 5
140 x 10 with 10 seconds between reps
Paused shrugs 7 x 10 with 135
This week is a mess. Maybe next week will work out better. At least I moved up a little on PS, so I have that.
Front Squat from pins
Ramp to 3rm of 255
Clusters w 255
8-8-6
Hard 5s w 225
Some calf stuff that nobody cares about 5x15
Power Snatch
Ramp to 1rm and new PR of 175
3x3 with 145. Reps 10 seconds apart.
SGHP
Ramp to single with 295
Shrugs
3x5 with 225
DB curls
3x10
Hammer Curls
3x5
Some ab stuff that nobody cares about.
Bench from pins
Ramp to 3rm of 275
Clusters w 275
5-4-4
Hard 5 w 225
Light power snatch warmup
3x5 w 115
Front Squat from pins
Ramp to 3rm of 275
Clisters w 275
7-6-6
Hard 5 w 225
Power snatch
Bar only 3x10
Seated OHP
Ramp to 3rm of 215
Clusters w 215
6-5-5
Hard 5 w 185
Starting back on GVT
Incline flys
Snatch grip rack pulls (holding the plates)
10x10 super sets
GVT Squat
10x10
Damn