Pretty Good Lift Today. Here’s how it went…
Hang Snatch: 45x5, 45x5, 95x3, 115x3, 135x3, 145x2, 155x2, 165x2, 175x2
Hang Clean: 175x3, 195x3, 215x2, 225x1 (this and before included press), 225x1, 235x1, 235x1, 245xmiss
Military: 45x3, 135x3, 135x3, 135x3
Squat: 45x5, 135x3, 185x3, 225x2, 275x3, 315x2, 365x2, 375x1 - very smooth, faster than both of my reps with 365
Decent Day Today:
Hang Clean and Press: 135x3, 155x3, 175x2, 195x2, 215x1, 225x1, 225x1, 235x1 no press, 235x1 no press, 245xmiss
Squat: 135x3, 185x3, 225x3, 275x2, 315x2, 365x1 -not that fast, 370x1 slightly faster
Military: 45x5, 95x3, 115x3, 135x3, 155x3, 175x3, 185x3 (10 lbs more than last time, not as fast, but that’s to be expected when I’m getting closer to my previous maxes)
Bench: 135x3, 1185x3, 225x3, 250x3, 275x3, 295x3 (felt great! last one was slow, but this is only 10 lbs off my previous 3RM)
1A: DB Side Raises: -60x5,30x10 -60x5,30x8
1B: DB Curls: -60x5,30x8 -60x5,30x8
-first time I’ve done any isolation work for biceps or shoulders in a while, didn’t push them too hard
Good Lift Today:
Hang Snatch: 45x5, 45x5, 45x5, 95x3, 115x3, 135x2, 155x2, 175x1
Hang Clean and Press: 175x2, 195x2, 215x1, 225x1, 235x1, 245x1 -just missed press
Military: 155x3, 155x2, 155x2
Squat: 155x5, 205x3, 245x3, 295x2, 335x2, 365x3 PR
Today’s Lift:
Hang Clean: 135x3, 185x3, 205x3, 225x2, 245x2 PR Hang Snatch: 155x2
Squat: 135x5, 205x3, 245x3, 295x3, 335x2, 370x1 missed second rep
Military: 135x3,3,3
Box Jumps: 7 or 8 jumps to a box a little above nipple height
Bench: 135x3, 185x3, 225x3, 250x3, 275x3, 295x3, 305x2 - almost got the third, this is a very good sign that I am regaining bench strength because my PR is 305x3 with the last being a real grinder
Combine Test: 225x16 - felt pretty good, strength was constant throughout, but at about rep 13-14 the lactic acid started building up really fast
DONE . Good lift today
Good Shit Today…
Power Clean: 135x3, 185x3, 205x3, 225x2, 245x1, 260x1, 275x1 10 lb PR!
Squat: 135x3, 185x3, 205x3, 255x3, 300x3, 345x3, 375x1, 395x1 PR
-I’ll attach the video… It’s really shitty quality tho cause my friend texted it to me… Depth wasn’t as low as I usually like to sink it, but it was without a doubt below parallel
Military Press: 95x3, 115x3, 135x3, 155x3, 175x3, 190x1, 205x1 ties PR, 210xmiss
-happy that my military strength is back up. Hopefully I’ll get two plates by the end of the school year
Shoulder Superset: 8 Kettleball side raises, band pull-aparts while partner does side raises, 8 KB bentover raises, pull-aparts, 8 KB front raises, pull-aparts… I did two sets of this with 10kg kettleballs
[video]2206[/video]
No lifting on Thursday… Ran in a Turkey Trot in the morning, watched the Packers kick some ass, played the annual Thanksgiving family football game, then got shitfaced… Great Day
No Lift Yesterday either… We did go get a christmas tree though and I played my bro in a few games of one-on-one basketball
Today’s Lift:
Power Clean: 135x3, 185x3, 225x3
Deadlift: 275x3, 315x2, 365x2, 405x2, 455x2, 495x1 felt pretty smooth
Bench: 135x3, 185x3, 225x3, 250x3, 275x3, 305x2, 315x1
Pull Aparts: 3 sets of 15-20
Lifted Yesterday: Not the greatest lift, cause my lower back was killing me, but I got up to 245x2 on hang clean, 155x3 for 3 sets on military and 100 wide grip pullups
Today’s Lift:
Bench: 135x5, 185x3, 225x3, 250x3, 275x3, 300x3, 315x1, 325x1 (pretty smooth)
Military Press: 45x5, 95x3, 115x3, 135x3, 155x3, 175x3, 190x3, 205x1
Wide Grip Pullups: 7x10 between sets of military and bench
1A: Military: 135x14, 135x11
1B: Wide Grip Pullups: 18, 12
Today’s Lift:
Power Clean: 135x2, 155x2, 175x2, 195x2, 215x2 (this and before included press), 245x1, 265x1, 245x1
Squat: 155x3, 205x3, 245x2, 295x2, 335x2
Wide Grip Pullups: 5x10 (done during squat and PC)
1A: Military Press: 155x3, 155x3, 155x3
1B: BB Reverse Lunges: 155x6 a side, 155x6 a side, 155x6 a side
1C: Wide Grip Pullups: 22, 16, 12
-Felt Pretty good today, on the lunges I focused on squeezing my glutes as hard as humanly possible- this made these very difficult… Circuit was tough- by the end I was feeling pretty nautious
Today’s Lift: Went pretty high on volume because I was feeling good
Bench: 135x3, 185x3, 205x3, 225x3, 245x3, 265x3, 285x3, 295x2, 225x3, 250x3, 275x3
-on the heavy sets with 295, and 275 I could have gotten more, but I was not feeling explosive at all
Military: 45x3, 95x3, 115x3, 135x3, 155x3, 175x3, 185x3
“Closer” Grip Floor Press: 135x3, 185x3, 205x3, 225x3, 275x3, 275x3
Wide Grip Pullups: 10 sets of 10 done during the pressing exercises
Close Grip Bench: 185x15
Ultra-wide Grip Bench: 185x15
Circuit: as little rest as possible
1A: DB Curls: 55x5 , 55x5
1B: Dips: 16, 14
1C: Reverse Curls: 45x10, 45x10
1D: Pushups: 16, 18
Great Lift Today:
2 High Pulls, 1 Power Snatch: 135x1, 135x1, 135x1, 155x1, 155x1, 175x1
High Pull, Power Clean and Press: 175x1, 175x1, 195x1, 215x1, 225x1, 245x1 PR I think
Sumo Deadlift: 245x3, 295x3, 335x3, 385x2, 425x1, 445x1, 475x1
-Hadn’t done these in months. The 425 was slow because I lost body position, With 445 I strapped up and really focused on keeping my chest up- it felt like an empty bar. 475 was slow and hitched, but I got it up
Wide Grip Pullups: 10 sets of 10 done throughout workout
RDL: 135x8, 225x8, 275x8, 275x8
Close Grip Bench: 185x15
Ultra-wide Grip Bench: 185x15
Next I pushed and pulled a bench with weight on it around the gym for about 10 minutes including rest. For this I just focused on squeezing the legs while keeping the upper body tight- got some serious pumps in the legs
Good Lift Today:
Bench: 135x3, 185x3, 225x3, 250x3, 275x3, 295x3, 315x1
Military: 95x3, 115x3, 135x3, 155x3, 175x3, 195x3 PR I think
CG Floor Press: 135x3, 185x3, 225x3, 275x3, 275x3, 295x3
Wide Grip Pullups: 8 sets of 10 done during pressing, 1 set of 20
1A: Preacher Curl: 65x10, 65x10, 65x10
1B: BB Row: 135x8, 135x8, 135x8
-good stuff today… brought my grip in about 2" for bench and also used false grip… felt really strong up through 250, then lost a little bit of explosiveness… Once I get used to false grip I think it will help my strength but we will see. Pullups are feeling real strong… I can’t do chins cause my wrist is still a little fucked up, by my pullup strength is getting very close to where my chins used to be at
Today’s Lift:
Speed Squat (from Box): 135x2, 225x2, 225x2, 225x2, 225x2, 245x2, 245x2, 245x2, 245x2, 245x2
Speed Pull( alternate sumo, conventional): 225x1, 225x1, 225x1, 225x1, 225x1, 225x1, 225x1, 225x1
Wide Grip Pullups: 10x10 done during speed pulls and squats
RDL: 225x10, 225x10, 225x10
Close Grip Bench: 185x15
Ultra-Wide Grip Bench: 185x15
-tweaked my back doing speed pulls, I don’t think I’m going to do these unless I’m at my home gym where I can use bands and chains because the weight just moves too fast
Today’s Lift:
Speed Bench (vary b/w close, normal, and wide grip): 135x3, 185x3, 205x3, 205x3, 205x3, 205x3,
225x3, 225x3, 225x3,
Wide Grip Pullups: 10 sets of 10
Rack Lockout: 135x5, 225x5, 315x5, 365x5, 405x3, 425x3
Floor Bench: 135x3, 225x3, 275x3, 275x3, 295x3, 305x2
Seated DB Shoulder Press: 65x12, 65x12, 65x14
-kept a few reps in the tank on the first 2 sets, then went to failure on the last
DB Curls: 30 lbers for a few sets
Awesome Lift Today…
Saturday I played basketball for an hour and a half or so
Yesterday, I took the day off to study for finals
I had really high motivation coming into today’s lift- I was sick of sitting around and studying for so long…
Today’s Lift:
Bench: 135x3, 185x3, 225x3, 250x3, 275x3, 295x3 easy, 315x1 easy, 325x1 easy
Wide Grip Pullups: 10, 10, 15, 15
Low-Incline DB Bench: 65’s x 32, 65’s x 26, 65’s x 28
Curls: a few sets
-Got in and got out because I didn’t have a lot of time, but really happy with the results
Yesterday was Speed Bench:
-6 sets of 3 with 185 against bands, 3 sets of 3 with 205 against bands (vary grip b/w close-normal-wide)
-Lockouts
-Wide Grip Floor Press
-DB Shoulder Press
Today’s Lift:
-Power Clean: up to 225x2 for 2 sets
-Box Squat: 245 x 2 for 10 sets
-RDL: 225x10, 225x10, 225x10
-DB Curl: 40’s x 10, 40’s x 10, 40’s x 10
-Glute Ham Raise: BW x 10, 10, 10 --these were tough
-Pullups: 10, 10, 10, 10, 10
Today’s Lift:
-Paused Bench to Foam Pad: 135x3, 185x3, 225x3, 250x3, 275x3, 295x3, 315x2 missed third
-Military Press: 135x3, 155x3, 175x3, 190x2 missed third
-DB Incline Press: 75x20, 75x16, 75x16
-DB Overhead Tricep Extension: 36kg x 8, 32kg x 10, 32kg x 10
-KB Side Raises: 8kg x 8 → Band Pull Aparts → Bent Over Kb raises: 8kg x 8 → Band Pull Aparts → KB front
raises → Band Pull Aparts
Today’s Lift:
-2 hang pulls, 1 hang snatch: 95x3, 115x3, 115x3, 135x3, 155x3
-Hex Bar Deadlift: 135x3, 225x3, 315x3, 365x2, 405x2, 455x1, 495x1 – easily had a few more pounds in me
-Close Stance Squats (no lockout): 135x15, 135x15, 135x20
-Pullup on Rings: 12, 10, 10
-Glute Ham Raises: 10, 10, 10
Today’s Lift:
Speed Bench against bands: 185x3,3,3 205x3,3,3 225x3,3,3
-switch between close, normal, and wide grip
Close Grip Lockouts: 225x3, 275x3, 315x3, 350xmiss , 350x3 ( switched to normal grip)
Wide Grip Floor Press: 135x, 185x3, 225x3, 250x3, 275x3, 295x3
Javelin Press: 45x10(r),10(l) 55x10,10 55x10,10
-also measured out my running vertical at 40" today which was pretty cool
Today’s Lift:
Power Clean: up to 225 for a few
Box Squat( against strong bands): 225x3, 225x3, 225x3, 225x3, 225x3, 225x3, 250x3, 275x3, 275x3, 275x3
1A: BB Shrugs w/ 2 sec hold at top: 225x10, 225x10, 225x10, 225x10
1B: Glute Ham Raises: 10, 10, 10, 10
1C: Kettleball shrugs: 56 kilos x10, 56kg x10, 56kg x10, 56kg x10
