Knew I shouldn’t of tried to front squat today but my training partner insisted we should since he hasn’t hit up some squats in some time. Performance was subpar and I wasn’t happy with how everything felt so heavy but I know it was only because I backsquatted a couple of days ago.
Conditioning burned my shoulders! I almost dropped the KB on my face when I was coming down from the first TGU… haha
135 x 10
185 x 7
205 x 3
225 x 1 ( another grinder)
185 x 5 x 2 ( spoto press style)
Weighted Pull-ups
Bw X 10
45 x 7 x 5
VOLUME
Bench Press
135 x 23
135 x 16
135 x 11
MAXIMUM EFFORT PULL-UPS
22-16-8
Comments
Lower back is trashed from deadlifts so took it easy and worked on some of the basics. Gonna start the spoto press style a bit more. I liked the feel of it
135 x 10
225 x 8
275 x 1
(Lower back got real tight, still sore from the deadlifts so capped it there)
Strength: Bulgarian Split Squat
95 x 12
135 x 8
165 x 5 x 2
115 x 8 x 2
CONDITIONING: Buddy. Drills. 30 Min AMRAP. Increase in weight after every 3rd round.
5 Burpee’s
100 Foot Sled Push
100 Foot Farmer Carry w/ 70 lb kb’s
100 Foot Backward Sled Drag
5 Burpee’s
Rest amt of time partner takes to finish circuit in plank position.
COMMENTS:
I felt like there was this huge knot in my lower back that got tighter and tighter as I went heavier on the squat. Tried pushing through it but ended up stopping at 275 for I didn’t want to injure myself. Decided to opt for some single leg training. I’ve read good things about it from Ben Bruno’s articles. Never really have tried them before but I got to say that I will definitely start implementing them. My left leg is a lot weaker than my right. Haha
95 x 10
115 x 8
135 x 6
145 x 3
160 x FAIL
155 x 1
160 x NOPE… Again.
95 x 23
95 x 14
Pull-ups
BW X 10 X 2
45 x 8 x 3
70 x 5
70 x 3
CONDITIONING: Stations
6 Rounds. 1 Min @ Each Station.
Legless Rope Climb ( mountain climbers for the remainder of the minute once finished with the rope climb)
Push-up to T w/ 35 lb db’s (Managed to get 5-6 reps each arm)
3 Snatch/3 Push Press w/ one 53 lb kb. ( Switch hands after finished with the 3/3 combo. Managed to finish 2 complete cycles with each hand)
Sledgehammer Swings
60 second rest and repeat.
Max Effort Pull-ups
23 reps
COMMENTS:
Surprised that I couldn’t get 160. I think I hit to much volume with the sets leading up to it. 155 went up really fast. I really think it’s a mental thing seeing how it’s 5 lb’s away from my bodyweight so I just psyche myself out… I’m a re-tard. Gonna start doing a max effort in some kind of bodyweight exercise after each session just to see where I’m at.
My Body is still pretty sore from all the other stuff earlier in the weak so just did some bodyweight stuff. My grip is definetely one of the weaker proponents in my chasis so hit that up pretty heavily today. Nothing fancy just getting some work in.
Clean
205 x 2
225 x 2
245 x 1
260 x FAIL
225 x 1 x 5
Power Clean - Hang Clean - Push Press
185 x 5 sets
Strength:
Front Squat
135 x 10
225 x 6
275 x 2 (HEAVY)
225 x 10
225 x 7
225 x 5 re-racked and 225 x 5 ( backsquat last five)
CONDITIONING
1 Min at each station. 10 Seconds to Change from each station. 7 Rounds.
Burpee Pull-ups ( managed to 15 in beginning and then began to dwindle down to 11 at the end)
Concept 2 Rower ( kept under 1:55 pace)
Barbell Clean And Press @ 95 ( tried to get the same amount of Burpee pull-ups)
Rest 40 Seconds and Repeat
COMMENTS:
Cleans always take out the strength in my legs. Front squats went abysmally but I can sure say I have it all I had on those rep sets with 225.
Conditioning was TERRIBLE. 7 rounds was a little ambitious and I tried to keep a certain number goal for each station so I about passed out to keep them.
Have a super long flight so won’t be able to train. Will when I can.
Workout consisted of a lot of super sets of a pushing movement and a pulling movement after this. Nothing worthy posting here. Just happy how easy the 205 X 3 went up on the incline.
1 arm DB Snatch (collectively get the stated number of reps)
1 arm Push Press
Burpee Lateral Jump over 24" box
pull-ups
COMMENTS.
Went in the morning and kind of just going through the motions. Ended up squatting 315 for a single and like I said my motivation to push myself just wasn’t there. Came back in the evening and we ended up doing something worthy. Gonna start running tomorrow… Not too excited but must be done
Almost had that 3rd Rep at 290, I just lost my upper back tightness and lost it just after my sticking point. Was soooo pissed and tried to redeem myself with getting 245 X 10 but same thing happened and I got stapled.
Overall happy with how everything went though.