Day 8
6rm squat. 195. Stopped here my knee was acting up
4x6. 175
Clean fs Rdl complex. 3x3
95
105
115
Day 10
max front squat 225
max slight decline bench 230
Day 1
max slight decline 235
max from low pins 220
max high pins 270
speed bench 120 6x3
day 2
max fs 225
max bs 250
max bs pins 270
power clean
- 115 x2 x2
-125 x2 x2
-135 x2 x2
Missed a few days logged
day 5
fs 3rm 200
8x3 180
deadlift 4x4
-135
-185
-225
-250
day 6
sghp 3rm 160
6x3 145
RDL
-95 x8
-105 x8
-115 x8
-120 x8
phase 1 arm fix
Day 7
6rm bench 190
4x6 170
close grip pin press
4x6 155
4 sets overhead tricep cable extension
Day 8
6rm squat 205
185 4x6
clean/fs/rdl complex
95
115
130
catch n drop bb curl
day 9
sghp 6rm 130
4x6 120
catch and drop
Day 10
front squat 1rm 240
slight decline 1rm 235
drop and catch
Cycle 3
Day 2
Max fs. 245
Bs 260. Bs felt off but happy with 245 fs
Bs from pins 260
Power clean 6x2
115, 115 , 125, 125, 135 ,150
Day 3 changed this a bit low pulls feel so awkward
sghp 1rm 170
clusters with 155 x5 x4 x3
hdl 54321 w/110
rdl
95 x8
115 x8
135 x6
day 4
3rm decline 215
8x3 195
close grip pins 170 4x3
4x6 overhead db press
drop catch
Day 5
3rm front squat 210
6x3 190
deadlift 4x4
135
185
230
265
arm fix phase 2
day 6
sghp 3rm 160
6x3 145
rdl 4x8
95
115
135
155
Day 7
6rm slight decline bench 195
4x6 175
4x6 close grip pins 165
4 sets of rope extensions
Day 8
6rm back squat 215
4x6 190
clean complex
115
115
115
phase 2 arm fix
day 9
6rm sghp 135
4x6 120
arm fix phase 2
Day 10
fs 1rm 250 wow barely made it back up with this weight
slight decline 1rm 245
Taking a week just to have some fun lifting. Starting layer system next week.
Deadlift
-135 x3
-185 x3
-215 x3
-245 x1
-275 x1
-315 x1
-330 x1
-225 x3 x3
Arm fix phase 3