Strength, Speed, and Size

Training Training Logs
141

Lifted Legs last Friday:

-Highlights were 335x3 squat, 480 deadlift, and 3 sets of shrugs paired with side and front raises

Today’s Lift:

-Did some box jumps, medicine balls, pull aparts, etc. for about 15 minutes of warmup

Bench: 45x3, 45x5, 45x30, 135x3, 185x3, 225x3, 250x3, 275x3, 295x3, 315x1 (decent speed, only thing that held me back was the bench I was using was unbalanced somewhat)

Reverse Band Bench: 225x3, 315x3, 345x3, 375x3, 405x3, 425x1

Shoulder Superset: Front Raise - >side raise → DB Clean and 1/2 press: 2 sets of 12 of each exercise done right after another

-Good lift today… Lifted in a different gym than usual and the bench was unbalanced slightly… This altered my form a little, but strength felt good despite this… Haven’t done reverse band in a while and it felt awesome to hit 405 for a few then 425

142

Good lift today:

Deadlift: 135x5, 225x3, 275x3, 315x3, 365x3 405x2, 445x2, 470x2 PR!

Kettlebell Row: 32 kg x 10 each side, 36 kg x 10 each side, 48 kg x 10 each side

1A: Shrugs: 225x10 (hold 2 sec at top), 225x10, 225x10, 225x10, 225x30 (squeeze every 3rd rep)
1B: Band Face Pulls: 15, 15, 15, 15, 15
1C: Band Pull Aparts: 15, 15, 15, 15, 15
1D: DB “Trap squeeze”: 20’sx15, 15, 15, 15

-Weighed in at 190.5 lbs after lifting tonight

143

Great lift today! Here’s how it went…

-15 minutes of pull aparts, shoulder rolls, kettlebell swings etc. to warm up

1A: Box Squat(1" or 2 below parallel): 45x5, 135x3, 225x3, 275x3, 315x2, 365x2, 365x2, 365x3, 365x2, 365x2, 365x2, 385x2, 415x2

1B: Box Jumps: 5 x 2 jumps

  1. BTN Press: 115x3, 135x3, 155x3 switch to BTN Push Press 175x3, 185x1, 195x1

Curls, Side Raises, Front raises, more curls etc. for the pump

144

Good Lift Today:

Bench: 135x3, 225x3, 250x3, 275x3, 295x3, 315x1, 325x1

Band Bench: 135x3, 185x3, 225x3, 250x3, 275x1, 285xfail (estimated 70 lbs at top, 30 lbs at bottom)

Tricep Burnout(no pad, 1 pad, 2 pad, 3 pad, 4 pad): 225x3,3,3,3,3 250x3,3,3,3,2

145

-Went for a 3 mile run(first time running in about a year) and lifted traps and upper back on Friday

Today:

Mobility work: my hip was feeling like shit so tried to work some of the tightness out

Deadlift: 135x3, 225x3, 315x3, 405x3, 445x1, 475x1, 510x1 PR! a PR but wasn’t the greatest rep

Bench Press: 135x3, 225x3, 255x3, 275x3, 295x3, 315x1, 315x1, 315x1

1A:Shrugs: 225x10, 315x10, 315x10

1B: Seated DB Cleans: 20’sx10, 10, 10

146

Took yesterday off… Back was still sore form sunday’s deadlift today…

Today’s Lift:

Hang Snatch: 45x5, 95x3, 135x3, 155x1

Squat:135x3, 185x3, 225x3, 275x3, 315x3, 335x1 (not fast enough to continue with the lift)

Bench: 135x3, 225x3, 275x3 (not enough speed)

Squat: 225x20 damn, this was really tough- took these all ATG

Bench: 225x15

-After this I decided to try some things I’ve never really done before

1A: Heavy Reverse Lunges: 225x3 each leg, 225x3 each leg, 225x3 each leg

1B: DB Jumps(like CT showed in the Livespill): 40x3, 3, 3, 3, 3

2: Close Grip with pause halfway up: 225x5, 225x5, 225x5, 245x1, 265x1

-Sore back was holding back the main lifts, so I switched to some different movements today, after hitting a nice, fun set of 20 squats with 225… The reverse lunges weren’t quite full range of motion until the last set- they were more of an overload movement paired with the explosive jumps… The Close grip with pauses I decided to add today because I really want to improve my tricep strength…

-I’m going to come up with a plan in the next few days to make my lifting a little more structured. As of now I think the goals will be improving tricep strength, improving squat form and strength, improving deadlift form, as well as increasing overall explosiveness.

-PEACE

147

Good shit today

Legs were sore as hell from yesterday’s squats, lunges, and soccer game, so I decided to do some heavy squats and cleans lol…

-Hang Cleans: 135x5, 155x3, 175x3, 195x3, 215x1, 225x1

-Power Cleans from floor: 225x1, 225x1, 225x1, 225x1, 225x1 and press, 235x1, 235x1, 235x2, 245x1, 255xmiss

-Push Press: 135x3, 185x3, 205x2, 225x1

-BTN Push Press: 135x3, 185x3, 205x2, 225x1 (slow), 230x1 (fast). 245xmiss

-Squat: 135x8, 185x3, 205x2, 245x2, 285x2, 315x2, 335x1 (ok speed), 315x1, 315x1, 315x1, 315x1, 315x1, 315x1, 225x5 as fast as possible, 135x5 as fast as possible, 135x5 as fast as possible

-BTN Push Press: 135x3, 185x3, 205x2, 235xmiss, 235xmiss really close

-BTN Press: 135x5, 135x5

-Thib Jumps(from yesterday): 40x3, 40x3

148

Second day of Olympic Lifts

Hang Snatch: 45x5, 45x5, 95x3, 115x2, 135x2, 155x1

PS from floor: 135x2, 155x2, 175x1, 180x1

Hang Clean: 135x3, 155x2, 175x2, 195x2, 215x2, 225x1, 235x1

PC from floor: 225x1, 225x1, 235x1, 245x1, 255xmiss, 255x1, 265xmiss, 265x1, 225x1

BTN Push Press: 135x3, 155x2, 175x2, 195x2, 215x2, 225x1(slow), 235xmiss, 235xmiss

Back Squat(close stance, ATG): 135x5, 135x5, 185x3, 225x2, 265x2, 305x2, 335x2 (felt good), 355x1 (really slow, lost tightness, and went too deep, ass might have hit the floor lol)

-wanted to do more but had to get some dinner in before the dining hall closed

-workout lasted about 90 minutes

-PC from floor is definitely a PR, BTN push press was not on today, Squat was feeling good until last set

149

Today’s Lift:

Squat: 45x5, 135x5, 185x3, 225x3, 275x2, 295x2, 315x2, 345x2, 365x1, 315x2, 315x2, 315x2, 315x2, 315x2, 335x2

Hang Snatch: 95x3, 95x3, 105x2, 125x2, 135x2, 155x1

PS from floor: 155x1, 175xmiss, 175x1, 185xmiss, 185x1

Hang Clean: 135x3, 185x3, 205x2, 225x1

PC from floor: 225x1, 225x1, 225x1, 245x1, 255x1 (fast), 275xmiss, 275xmiss, 275xmiss

Bench: 135x5, 185x3, 225x3, 255x3, 285x3, 300x2, 315x1, 315x1, 315x1 (none of these singles were particularly fast for 315)

225 “combine test”: 225x17 …almost got the 18th

150

Today’s Lift:

Hang Snatch: 45x5, 45x5, 95x3, 115x3, 135x2, 155x2 PR

PS from floor: 155x2, 155x2, 175x2 PR, 190xmiss, 190xmiss, 190xmiss, 190xmiss, 175x2, 185xmiss

Hang Clean: 155x3, 155x3, 185x3, 205x2, 225x2 PR, 245xmiss, 245xmiss, 245x1, 255xmiss, 255xmiss, 250xmiss

PC from floor: 245x2, 245x1, 245x1, 255x1, 265xmiss, 255xmiss, 245x1

Front Squat: 155x3, 205x3, 245x3, 265x3 PR, 295x1

Back Squat: 245x3, 265x3, 295x3, 315x3

BTN Push Press: 155x3, 155x3, 175x3 - stopped it here, was feeling run down

Close Grip, No-arch bench: 225x5, 245x5, 265x3

151

Pretty good lift today:

  • was feeling pretty worn down throughout the day, and my back was sore from front squats yesterday, but I started feeling better as the workout progressed

Hang Clean: 155x3, 155x3, 155x3, 175x3, 195x3, 215x2, 235x2, 245xmiss, 245x1, 255xmiss, 255x1 PR, 265xmiss,

PC from floor: 245x1, 245x1, 245x1, 255x1

Deadlift: 245x2, 335x1, 425x1, 475x1 (pretty decent speed)

Squat: 155x5, 245x2, 335x3, 355x2 PR, 375x1

152

Today’s Lift:

Hang Snatch: 45x5, 45x3, 95x3, 115x2, 135x2, 155x2, 165x1

PS from floor: 155x2, 155x1, 155x1, 175x1, 175x1, 185x1

Hang Clean: 185x3, 205x3, 225x3, 245x1, 260xmiss, 260xmiss

PC from floor: 245x1, 245x1, 245x1, 245x1

BTN Push Press: 155x3, 175x3, 195x3, 215x2, 225x2, 235xmiss, 235x1, 245xmiss, 245x1 PR

Squat: 155x3, 245x3, 295x2, 335x3 - ran out of time, but happy with this considering how good squat went yesterday

153

Wasn’t able to lift Tuesday unfortunately. I’ve been really busy with test and projects this week. I’ve got a test tonight, then working on two group projects after that.

Here is yesterday’s Lift:

Squat: 45x10, 155x5, 205x3, 245x3, 295x2, 335x2, 365x2 PR, 385x1, 335x4

-The last three sets were all really good and were PR’s or tied PR’s and the speed was pretty good so I am happy with that. 405 is definitely really close.

Bench: 45x5, 135x3, 185x3, 225x3, 250x3, 275x3, 295x2, 295x2

-The sets with 295 felt sluggish- should have been able to move the weight a lot faster, but not a lot of upper body explosiveness and the squats wore me down somewhat

154

Today’s Lift:

Squat: 135x3, 185x3, 245x3, 295x2, 335x2, 375x2 PR, 390x1 PR

-Squat was not feeling all that good today, but the 390 set felt pretty smooth for a PR

Hang Clean: 155x3, 175x3, 195x3, 225x2, 245x1, 245x1, 255xmiss

PC from floor: 245x1, 1, 1, 1, 1, 1,

Bench: 135x10, 225x3, 245x3, 275x2, 225x3, 245x3, 265x3, 285x3, 305x1, 315x1 -slow

BTN Press: 115x5, 115x5, 125x5, 125x6

I think that my lack of military pressing is holding back my bench strength. I haven’t been able to military press in a month or so because my wrist is f’d up, so I think my shoulder strength is going down. Might start doing some more BTN Pressing for reps and Lateral Raises to get my strength back up.

155

Lifted Yesterday- don’t remember exactly what I did … I know I did squats up to 365 for 1, hang cleans, and close grip bench for high reps

Today’s Lift:

Hang Snatch: about 10 ramping sets, up to 165x2 PR, 175x1

PS from floor: about 5 sets including 175x2, 185x1

Hang Clean: 185x3, 205x2, 225x2, 235x2, 245x1, 245x1, 265xmiss

PC from floor: 245x1, 245x1, 245x1, 245x1

Squat: 45x10, 135x5, 185x3, 245x3, 295x2, 335x2, 355x4 PR

  • old PR at 355 was 2 reps, was planning on getting 3 reps for a new PR, but decided to grind out the final one
156

Lifted Yesterday: Did 6 or so sets of hang clean 225x2, squat up to 375, and military up to 185 for 3 or so… first time doing military in over a month… felt weak but my wrist is a lot better

Today’s Lift:

Hang Snatch:95x3, 115x3, 135x2, 155x2, 165x2, 175x1

Power Snatch: 135x2, 155x2, 175x2, 180xmiss, 180x1, 135x2 for 5 sets ( for all these, the second rep was from the hang)

Front Squat: 135x5, 185x3, 225x3, 245x1 (strength was fine, balance was off so switched)

Squat: 225x3, 245x2, 295x3, 335x5 (reps 2-5 were all grinders, but I wanted to get in a good strength set)

Bench: 135x3, 135x3, 185x3, 225x3, 250x3, 275x2, 275x2

DB Shoulder Press: 50’s x 5, 65’s x 12, 65’s x 12

Last Few Days: Lots of hw/studying, decent amount of MW3, and not enough lifting lol

157

Today’s Lift:

Hang Clean and Press: 135x3, 185x3, 205x2, 225x1, 225x1, 225x1, 225x1, 235x1, 225x1

Squat: 135x3, 185x3, 245x3, 295x3, 335x2, 365x1, 380x1

Deadlift: 135x3, 225x3, 335x3, 405x2, 475x1, 485x1

“Manmakers”: 155x3, 155x3,

  • I think this is what they’re called: clean->military->Back Squat-> BTN Press-> drop weight then repeat

No Hand Squat: 155x20

  • Decent Lift today. Strength was not 100% today, but ended up hitting over 95% of my max for both squat and deadlift. Glad to be back to military/push pressing. This will definitely improve my bench strength.

-Back to MW3

158

Today’s Lift:

Power Clean and Press: 155x3, 175x3, 195x3, 215x1, 225x1, 225x1

PC(no press after): 235x1, 245x1, 245x1, 255x1, 265xmiss, 265x1

Squat: 135x3, 135x3, 135x3, 185x3, 245x3, 295x3, 335x2

Military: 45x10, 95x3, 115x3, 135x3, 135x3, 155x3, 155x3, 165x3, 155x3, 165x3

Bench: 135x3, 185x3, 225x3, 245x3, 265x3

-Watched a couple football games and got some solid COD in today. Just finished a large sausage Dominos Pizza- best chain pizza IMO

-I think my lifting schedule will generally be squat every day, Power Clean or Power Snatch or both every day, and Pressing every other day. I might throw in some random challenges or exercises as well.

159

Today’s Lift:

Hang Snatch: 95x3, 95x3, 95x3, 115x3, 135x2, 135x2

PS from floor: 155x2, 165x2, 175x1, 180x1, 185x1, 190x1

PC from floor: 190x2, 205x2, 225x1 (before and including this were pressed), 235x2, 235x2, 245x1, 255x1, 265xmiss, 265xmiss

Military Press: 135x3, x3, x3

Squat: 135x5, 185x3, 245x2, 295x2, 335x2, 355x2, 385x1 - felt pretty decent

-Joints are feeling a little sore, but mentally I am feeling good. Always good to end the workout dominating a heavy weight.

160

Today’s Lift:

PC from floor: 135x3, 155x3, 175x3, 195x2, 215x2, 225x2, 245x1, 255x1, 265x1, 275xmiss, 275xmiss

Squat: 135x3, 185x3, 245x3, 295x3, 335x2, 335x1 -not feeling a good groove today

Military Press: 45x5, 95x3, 115x3, 135x3, 155x3, 175x3 -10 lbs more than last time and faster

Bench Press: 135x3, 185x3, 225x3, 250x3, 275x3 (slow after first rep), 295x1 easy, 315x1 easily had strength, but groove was way off