5/29/13
Snatch up to heavy single, hit 125 (PR), miss 130 a couple times
C+J up to heavy single, hit 160 (PR, but I push pressed it up on the jerk so wouldn’t have been legal)
Front squat 3(135), 185, 230(miss), 3(205)
Bench 3x3(160)
Push press 2x3(115, 120)
DB curls 3x5(35s)
RDF 2x15(15s)
Hammer curls 3x12(25s)
Incline RDF 3x12(15s)
Preacher curls 2x10(45s)
5/31/13
Hang snatch OHS 5x2 1(95)
Hang clean clean 5x1 1(125)
Squat 3(135), 2(185), 225, 265
Bench (all paused) 95, 115, 135, 160
Deadlift 3(135), 3(185), 2(225), 275 (all from 3" deficit)
Pull ups 3x8(bw 25)
NGLPD 3x8(145)
I’ve been surfing a lot so that’s been adding to my overall fatigue. Went for 2 hours today and 2 hours yesterday, too, but YOLO.
6/1/13
Snatch up to heavy single- hit 130 (5 lb PR from Wednesday’s 125), then missed 135 a couple times because I wasn’t going under fast enough
C J up to heavy single- hit 160 even though I had to press some to lock it out (tied Wednesday’s PR), then successfully cleaned 165 but missed the jerk
Push press 2x5(115, 125)
DB curls 3x5-6(35s)
RDF 2x15(15s)
Hammer curls 3x12(25s)
Incline RDF 2x12(15s)
To hell with recovery, I’m going surfing again today
6/3/13
Snatch up to heavy single hit 130, missed 135 a couple times
C+J up to heavy single miss clean on 165 a couple times, dropped back to 155 and got it
Squat 2x3(135, 185), 225
Bench 3(95), 115, 135
Deadlift 3(135)
Pull downs 3x10(150)
Threw in a couple light sets of curls and laterals to satisfy my desire for swolepertrophy
6/5/13
Snatch 3x2(95)
Power Clean+Jerk 3x1(125)
Squat 2x3(135)
Bench 2x3(85)
DB curls 3x6(35s)
Hammer curls 3x8(25s)
RDF 3x12(15s)
Super psyched for the meet
So today I competed in the NC USAPL championships. Unfortunately I screwed up my squats because I didn’t wait for the rack command on them. Thinking I wouldn’t be able to continue the meet, I went to the warmup room and PR’d my bench w/ 175 only to hear my name called up for bench several minutes later (apparently USAPL lets you finish even if you don’t make a lift on squat…?) So I hitopener for bench, then missed 175 because I was gassed from already doing it unofficially. Hit my deadlift opener, got up 365 (which would’ve been a 5 lb PR) but it didn’t count b/c of hitching. Even though I didn’t officially PR and I didn’t even officially get a total, it was an AWESOME experience and I can’t wait to compete again. And from now on I will ALWAYS wait to rack my squats, even in training.
6/10/13
Still really sore from the meet, especially my back and rib cage. I started the base cycle for Smolov today but only did 3 sets instead of 4. They didn’t feel especially hard, my back was just shot and cramping up a bit…
Squat 3x9(185)
Bench 3x5(115, 130, 150)
Chin ups 3x8(bw+25)
HS low row 3x8(130)
DB curls+skullcrushers 3x5(35s)+3x8(60)
EZ bar curls 3x8(70)
The plan is to run full Smolov for squat, do 5/3/1 for bench (2x a week), and do a little bit of conservative deadlifting once a week after squats (probably using a 5/3/1 template with the weight backed off to account for all of the squat volume). I’m also going to do a few BB type movements and try to put on a little weight so it will actually look like I lift
6/12/13
Squat 4x7(205)
Strict OHP 3x5(90, 100, 110)
RDF 3x15(15s)
Incline RDF/latls 2x10(15s)
DB MP 2x10(30s)
Hammer curls 3x8(30s)
the squats were really tough today
6/14/13
Squat 7x5(215)
Bench 3x3(125, 140, 160)
Chins (neutral grip) 3x7-8(bw 25)
DB rows 3x8(65)
UHLPD 2x8-10(145)
Squats felt a lot better today
6/15/13
Squat 8x3(230/225), my elbows were hurting a ton from squatting so I only did 8 sets
RDF 20(10s), 15(15s), 10(20s)
Latls 3x10(15s)
DB MP 2x8(30s)
DB curls 4x20(15s)
6/17/13
Everything felt really good today, esp. the squats. Bringing in my stance and also trying to keep my elbows under the bar to prevent elbow pain
Squat 4x9(200)
Bench 5(135), 3(150), 165 (paused), 180 (unpaused)
Deadlift 3(135), 2(185), 275, 1(325) to knees 1(325) full pull
Pull ups (neutral grip) 2x8 and 1x6 (bw 25)
HS low row 3x8(140)
DB curls skullcrushers 2x8(30s) 2x6(70)
Hammer curls 2x15(15s)
Band pushdowns 1x100
6/19/13
Squat 5x7(215)
OHP 3x3(90, 100, 120)
RDF 20(10s), 15(15s), 10(20s)
Latls 20(10s), 15(15s), 10(20s)
EZ bar curls 4x10(70)
Skullcrushers 2x10(60)
Band pushdowns 2x30
6/20/13
Squat 7x5(225)
Bench 3x5(115, 135, 155)
Chin ups 3x9(bw 25)
HS low row 3x8(140)
DB rows 3x8(65)
Weighed 156 today, surprised I haven’t put on any weight since the meet. I’ve been eating a lot, but I’ve also been surfing a lot and the lifting volume has gone up as well. Guess I need to eat even more.
6/22/13
Squat 10x3(240)
EZ bar curls 3x50(bar)
DB curls rope pushdowns 3x25(12s) 3x100
RDF 10(20s), 15(15s), 20(10s)
Latls RDF 10(20s), 15(15s), 20(10s)
DB MP 12(30s), 10(35s), 8(40s)
Some of the squats were probably 1/2 inch-1 inch high, but not worried about it. Normally I go well under depth in training but today I was really struggling
6/24/13
Squat 4x9(210)
Bench 3x3(125, 145, 165)
Deadlift 3(135), 2(185), 3x1(275)
Chin ups (neutral grip) 3x9(bw 25)
HS low row 3x8(140, 140, 150)
DB curls band pushdowns 4x6(35s) 4x50
Squats felt really good today
6/26/13
Squat 5x7(225)
OHP 5(100), 3(115), 1(130)
RDF 10, 15, 20 (20s, 15s, 10s)
Latls (same reps, weight as RDF)
EZ bar curls band pushdowns 12, 10, 8, 6(70, 75, 80, 85) 4x30
Squats felt really good this morning, and the first two sets came up like they were warmups/speed work
6/28/13
Squat 7x5(235)
Bench 5(135), 3(150), 190, 185 (miss both), 175, 180
Chin ups 2x9, 1x6+3(bw+25)
HS low row 3x8(150)
DB incline 6(55s), 12(45s)
Weighed 160 today, so I’ve gained about 3 pounds since the meet
6/29/13
Squat 10x3(250)
Deadlift 3(130), 2(180), 2x1(270)
RDF 10, 15, 20 (20s, 15s, 10s)
Latls (same as RDF)
DB MP 3x8(40s)
Hammer curls 6x25(12s)
Finished with the base cycle now. Time for a deload then retesting max on Friday
7/1/13
Deload week. Hopefully I can hit dat 315 squat on Friday
Bench 1x10(95)
Chin ups 3x15(bw)
Squat 5(135), 3(185), 1(225)
Box jumps 3x3
DB curls 3x8(30s)
RDF 3x15(10s)
DB MP 2x8(30s)
HS low row 2x8(140)
7/3/13
Squat 3x3(135)
Bench 2x3(95)
Pull ups 2x8(bw)
RDF 2x15(10s)
Latls 2x15(10s)
DB curls 2x8(30s)
EZ bar curls 2x8(70)
Box jumps 3x3