Cleans
Several sets, worked up to 3 singles with 264
Conventional Deadlift
230x5
290x5
350x3
405x3
465x3
520x5
Ab Roll-outs
BWx10x5 sets
BB Bench Press
120x5
150x5
180x3
210x3
240x3
270x8
180x10x5 sets
DB Row
80x10
110x10
140x10x3 sets
Back Squat
190x5
240x5
290x3
335x3
385x3
430x3
BB Overhead Press
80x5
100x5
125x3
155x5
175x3
195x7
125x10x5 sets
Chins
BWx11x5 sets
Conventional Deadlift
230x5
290x5
350x3
435x5
495x3
550x4
350x10x5 sets
Ab Roll-Outs
BWx10x5 sets
BB Bench Press
120x5
150x5
180x3
225x5
255x3
285x6
180x10x5 sets
DB Row
80x10
110x10
140x12x3 sets
Back Squat
190x5
240x5
290x3
360x5
410x3
455x4
290x10x5 sets
Leg Curl
130x10
140x10
150x10
160x10
160x8
My lower back is the weak link that is preventing me from lifting more weight in the back squat. I need to come up with a plan for how to address this problem in the next cycle. Any suggestions are welcome.
BB Overhead Press
85x5
105x5
125x3
135x5
160x5
180x9
125x10x5 sets
Chins
BWx10x5 sets
Conventional Deadlift
230x5
290x5
350x3
380x5
440x5
495x6
350x10x5 sets
Sit-Ups
BWx20x3 sets
BB Bench Press
120x5
150x5
185x3
200x5
230x5
260x9
185x10x5 sets
BB Underhand Bent Over Row
135x10
185x10x4 sets
Back Squat
190x5
240x5
290x3
315x5
365x5
410x8
290x10x5 sets
Back Raise
BWx10x5 sets
BB Overhead Press
85x5
105x5
125x3
145x3
170x3
190x8
125x10x5 sets
Chins
BWx11x5 sets
Conventional Deadlift
230x5
290x5
350x3
410x3
470x3
525x5
350x10x5 sets
Sit-Ups
BWx20x3 sets
BB Bench Press
125x5
155x5
185x3
215x3
245x3
275x8
Back Squat
190x5
240x5
290x3
340x3
390x3
435x5
290x10x5 sets
Back Raise
45x10x5 sets
BB Overhead Press
85x5
105x5
125x3
160x5
180x3
200x6
125x10x5 sets
Chins
BWx11x5 sets
Conventional Deadlift
230x5
290x5
350x3
440x5
495x3
555x2
350x10x5 sets
BB Curl
80x10x5 sets
BB Bench Press
125x5
155x5
185x3
230x5
260x3
290x6
185x10x5 sets
BB Row
185x10x5 sets
Back Squat
190x5
240x5
290x3
365x5
410x3
465x3
BB Overhead Press
85x5
105x5
130x3
140x5
160x5
185x8
130x10x5 sets
Chins
BWx12x5 sets