Solid session, I think I’m finally over my sleep deprivation - everything felt strong. Contreras has become a habitual training partner as of late and we’re having a great time talking shop and making plans to take over the World between sets…
POWER SNATCH
Set 1: 45 lbs x 3
Set 2: 45 lbs x 3
Set 3: 45 lbs x 3
Set 4: 65 lbs x 3
Set 5: 95 lbs x 3
Set 6: 115 lbs x 1
Set 7: 135 lbs x 1
Set 8: 147.5 lbs x 1
Set 9: 147.5 lbs x 1
Set 10: 147.5 lbs x 1
Set 11: 147.5 lbs x 1
Set 12: 147.5 lbs x 1
Notes: Easily completed all 5 singles with 147.5 in 75 seconds.
BENCH PRESS (DUMBBELL)
Set 1: 120 lbs x 8
Set 2: 145 lbs x 8
Set 3: 190 lbs x 9
Set 4: 190 lbs x 8
Set 5: 190 lbs x 8
Notes: These felt very strong and I really didn’t have to even psyche myself for these. I’ll wait until I can bench 95’s for 25 total reps in 2 sets, or until I can get at least 11 reps on the fist set, before I move up to 100’s.
BARBELL HIP THRUST
Set 1: 135 lbs x 10
Set 2: 135 lbs x 10
Pretty easy: Bret watched and said to move up to 155 next session on these
TRX ROW
Set 1: 210 lbs x 5
Set 2: 210 lbs x 5
Set 2: 210 lbs x 5
Strong session today all-around. Overall a better week than last.
Bodyweight: 210.2 lbs
POWER CLEAN & JERK
Set 1: 65 lbs x 3
Set 2: 65 lbs x 3
Set 3: 65 lbs x 3
Set 4: 95 lbs x 2
Set 5: 115 lbs x 1
Set 6: 145 lbs x 1
Set 7: 185 lbs x 1
Set 8: 205 lbs x 1
Set 9: 205 lbs x 1
Set 10: 205 lbs x 1
Notes: Completed all clean & jerks in 25 minutes start to finish. Completed last 3 work sets in 2.5 minutes. These went better than 200 pounds went a week ago
SQUAT
Set 1: 45 lbs x 5
Set 2: 95 lbs x 5
Set 3: 135 lbs x 5
Set 4: 185 lbs x 3
Set 5: 230 lbs x 5
Set 6: 265 lbs x 5
Set 7: 300 lbs x 5
Notes: Solid, felt like 330x5 was a definite possibility today. MUCH better than last week’s squats
BENCH PRESS
Set 1: 45 lbs x 5
Set 2: 95 lbs x 5
Set 3: 135 lbs x 3
Set 4: 155 lbs x 5
Set 5: 180 lbs x 5
Set 6: 205 lbs x 5
Notes: Solid. Pecs seem recovered from Friday’s dumbbell benches
Set 1: 45 lbs x 3
Set 2: 45 lbs x 3
Set 3: 45 lbs x 3
Set 4: 65 lbs x 3
Set 5: 95 lbs x 3
Set 6: 115 lbs x 1
Set 7: 135 lbs x 1
Set 8: 150 lbs x 1
Set 9: 150 lbs x 1
Set 10: 150 lbs x 1
Set 11: 150 lbs x 1
Set 12: 150 lbs x 1
Notes: Completed 150 (5x1) in about 85 seconds. All were solid.
BENCH PRESS (DUMBBELL)
Set 1: 120 lbs x 8
Set 2: 160 lbs x 8
Set 3: 160 lbs x 8
Set 4: 160 lbs x 8
Notes: Felt the need to back off a little on these this week.
BARBELL HIP THRUST
Set 1: 155 lbs x 10
Set 2: 155 lbs x 10
Set 3: 155 lbs x 10
Notes. After these I took a few stabs at a 405 hip thrust - I managed to lock it out about 3/4 of the way.
TRX ROW
Set 1: 211 lbs x 5
Set 2: 211 lbs x 5
Set 3: 211 lbs x 5
Set 1: 65 lbs x 2
Set 2: 65 lbs x 2
Set 3: 95 lbs x 2
Set 4: 135 lbs x 1
Set 5: 185 lbs x 1
Set 6: 205 lbs x 1
Set 7: 225 lbs x 1
Notes: Glad I held off on these yesterday - this is 6 pounds less than my all-time best clean & jerk, which I did 2 years ago weighing 22 pounds heavier.
Notes: Just wanna see if I can still hit the position - wanna have the ability to squat things if I need to. Felt a bit of left posterior shoulder pain on these though - confirming that abandoning full snatches bit have been a good decision.
POWER SNATCH
Set 1: 45 lbs x 3
Set 2: 45 lbs x 3
Set 3: 45 lbs x 3
Set 4: 65 lbs x 3
Set 5: 95 lbs x 3
Set 6: 115 lbs x 1
Set 7: 145 lbs x 1
Set 8: 155 lbs x 1
Set 9: 165 lbs x 1
Set 10: 175 lbs x 1
Set 11: 180 lbs x0
Notes: The goal was to exceed 170 pounds, which I did. The 175 today is 3 pounds less than my all-time competition PR as a 105kg lifter, and I’m 22 pounds lighter than that now. Need to hit 180 in 4 weeks though.
BARBELL HIP THRUST
Set 1: 175 lbs x 10
Set 2: 175 lbs x 10
Set 3: 175 lbs x 10
Notes: These are really felling strong, and they leave me with significant glute fatigue. Time will tell as I said on an earlier post but so far, I’m intrigued with this movement.
BENCH PRESS (DUMBBELL)
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Set 3: 160 lbs x 8
Notes: Pecs are still feeling tired/under-recovered, so I took another light day on these.
Notes: This workout was scheduled for yesterday, however I postponed it until today. Today is a back-off day for the squat end bench.
POWER CLEAN & JERK
Set 1: 65 lbs x 3
Set 2: 65 lbs x 3
Set 3: 65 lbs x 3
Set 4: 95 lbs x 3
Set 5: 135 lbs x 1
Set 6: 165 lbs x 1
Set 7: 185 lbs x 1
Set 8: 205 lbs x 1
Set 9: 205 lbs x 0
Notes: I missed my second clean with 205, not for any physical reason, but because I simply wasn’t “up” for it. Note to self: not enough attention is paid to the emotional/psychological components to lifting success
BENCH PRESS
Set 1: 45 lbs x 5
Set 2: 95 lbs x 5
Set 3: 120 lbs x 5
Set 4: 145 lbs x 5
SQUAT
Set 1: 45 lbs x 5
Set 2: 95 lbs x 5
Set 3: 140 lbs x 5
Set 4: 175 lbs x 5
Set 5: 210 lbs x 5
BARBELL HIP THRUST
Set 1: 195 lbs x 10
Notes: I’m selling myself short on these and will jump straight to 225 next session.
This workout was scheduled for yesterday, however I decided to postpone it one day. Was looking to pull 405x10, but it wasn’t quite there today - nonetheless, 7 reps is a PR
Bodyweight: 209.2 lbs
DEADLIFT
Set 1: 135 lbs x 3
Set 2: 135 lbs x 3
Set 3: 135 lbs x 3
Set 4: 225 lbs x 3
Set 5: 275 lbs x 1
Set 6: 315 lbs x 1
Set 7: 360 lbs x 1
Set 8: 405 lbs x 7 (Video below)
Notes: Hamstrings weren’t quite up to the task today, which is unusual.
MILITARY PRESS
Set 1: 45 lbs x 5
Set 2: 95 lbs x 5
Set 3: 115 lbs x 5
Set 4: 115 lbs x 5
Set 5: 115 lbs x 5
Notes: This is a bit of a back-off compared to recent pressing workouts but I felt the need for a “re-set” on this movement.
CHINS
Set 1: 223.2 lbs x 7
Set 2: 223.2 lbs x 6
Set 3: 223.2 lbs x 6
Set 4: 223.2 lbs x 4
Set 5: 223.2 lbs x 3
Notes: These were done with 14 pounds of external resistance. The goal here is a total of 25 reps any way they can be gotten.
Set 1: 65 lbs x 3
Set 2: 65 lbs x 3
Set 3: 95 lbs x 3
Set 4: 115 lbs x 3
Set 5: 135 lbs x 3
Set 6: 155 lbs x 2
Set 7: 175 lbs x 1
Set 8: 195 lbs x 1
Set 9: 215 lbs x O
Notes: Since I skipped clean & jerks Monday, I decided to at least clean today preceding deads. The 215 miss was due to simply not taking it seriously enough. I opted to move on for fear of the bad mood a second miss might put me in.
DEADLIFT
Set 1: 295 lbs x 5
Set 2: 340 lbs x 5
Set 3: 385 lbs x 5 (Video below)
Notes: The 385 wasn’t too bad - first rep felt great, last rep super tough though.
MILITARY PRESS
Set 1: 45 lbs x 5
Set 2: 95 lbs x 5
Set 3: 115 lbs x 6
Notes: On days when my energy’s not quite there, I often opt to attempt a rep-record with a given weight, rather than my normal sets & reps approach. This allows me to still accomplish something meaningful even though I’m running on limited reserves. The 115x6 here and the 8 reps on chins (below) are both records and an example of this approach.
Set 1: 45 lbs x 3
Set 2: 45 lbs x 3
Set 3: 45 lbs x 3
Set 4: 65 lbs x 3
Set 5: 65 lbs x 3
Set 6: 95 lbs x 3
Set 7: 120 lbs x 1
Set 8: 145 lbs x 1
Set 9: 160 lbs x 1
Set 9: 170 lbs x )
Notes: Dunno what’s up here but I think it’s more psychological/emotional than physical
BENCH PRESS (DUMBBELL)
Set 1: 120 lbs x 8
Set 2: 160 lbs x 8
Set 3: 177 lbs x 8
Set 4: 190 lbs x 8
BARBELL HIP THRUST
Set 1: 235 lbs x 10
Set 2: 285 lbs x 10 (Video below)
Notes: That 285 really left me with a deep fatigue in my hamstrings - decided to forgo a third heavier set
TRX ROW
Set 1: 211 lbs x 5
Set 2: 211 lbs x 5
Set 3: 211 lbs x 5
Notes: I strayed from the 5-3-1 format today, feeling the urge to go a little heavier on squat (in particular) and bench. Ended up getting the biggest double of my life in the squat and followed that with a pretty big single.
Bodyweight: 210.2 lbs
SQUAT
Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 95 lbs x 5
Set 4: 135 lbs x 5
Set 5: 185 lbs x 3
Set 6: 225 lbs x 1
Set 7: 275 lbs x 1
Set 8: 325 lbs x 1
Set 9: 365 lbs x 2
Set 10: 385 lbs x 1 (Video below)
BENCH PRESS
Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 95 lbs x 5
Set 4: 135 lbs x 3
Set 5: 185 lbs x 1
Set 6: 205 lbs x 1
Set 7: 225 lbs x 1
Set 8: 245 lbs x 1
Set 9: 205 lbs x 5
Notes: Was probably good for 350-255 today, but didn’t have the interest honestly. Bench seems to be down a bit, but not too bad overall
According to my Strong iPhone app, this is my 100th workout of 2012. Low back feeling tweaky and unrecovered from Monday’s heavy squats - took it by feel but ended up missing 415 - not a “true” miss, but just didn’t feel like dealing with it.
Took this session as an opportunity for a light or “maintenance” session mostly - I’ll get back in high gear on Saturday
DEADLIFT
Set 1: 135 lbs x 3
Set 2: 135 lbs x 3
Set 3: 225 lbs x 3
Set 4: 275 lbs x 1
Set 5: 315 lbs x 1
Set 6: 365 lbs x 1
Set 7: 415 lbs x 0
CHINS
Set 1: 224 lbs x 5
Set 2: 224 lbs x 5
Set 3: 224 lbs x 5
Set 4: 224 lbs x 5
MILITARY PRESS
Set 1: 45 lbs x 10
Set 2: 95 lbs x 5
Set 3: 95 lbs x 5
Set 4: 95 lbs x 5
POWER CLEAN
Set 1: 65 lbs x 3
Set 2: 65 lbs x 3
Set 3: 65 lbs x 3
Set 4: 95 lbs x 3
Set 5: 115 lbs x 3
Set 6: 135 lbs x 3
Set 7: 155 lbs x 1
Set 8: 175 lbs x 1
Set 9: 195 lbs x 1
Set 10: 215 lbs x 0
SQUAT
Set 1: 45 lbs x 5
Set 2: 95 lbs x 5
Set 3: 135 lbs x 5
Set 4: 185 lbs x 3
Set 5: 225 lbs x 1
Set 6: 275 lbs x 1
Set 7: 315 lbs x 1
Set 8: 225 lbs x 8
BARBELL HIP THRUST
Set 1: 215 lbs x 10
Set 2: 285 lbs x 10
Set 3: 355 lbs x 8 (Video below)
Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 95 lbs x 5
Set 4: 135 lbs x 5
Set 5: 190 lbs x 1
Set 6: 210 lbs x 1
Set 7: 230 lbs x 1
Set 8: 240 lbs x 1
Set 9: 250 lbs x 1
Set 10: 225 lbs x 2
Set 11: 225 lbs x 2
Set 12: 200 lbs x 5
CHINS
Set 1: 234.4 lbs x 5
Set 2: 234.4 lbs x 5
Set 3: 234.4 lbs x 5
Set 1: 45 lbs x 5
Set 2: 95 lbs x 5
Set 3: 135 lbs x 5
Set 4: 185 lbs x 3
Set 5: 225 lbs x 1
Set 6: 275 lbs x 1
Set 7: 315 lbs x 1
Set 8: 345 lbs x 1
Set 9: 275 lbs x 5
Notes: Getting frustrated with squats lately - today was better than last time anyway.
CLEAN PULL (JUST ABOVE KNEES)
Set 1: 135 lbs x 5
Set 2: 185 lbs x 5
Set 3: 225 lbs x 3
Set 4: 275 lbs x 3
Notes: Lately on my cleans I’m noticing some “arm pulling” (which I attribute to my elbow issues on the left side) so though I’d play with some pulls to try and re-groove my pull. Went fine, 275x3 was easy
BARBELL HIP THRUST
Set 1: 300 lbs x 10
Notes: PTRfor 10, however I did find that I needed a pad today.
Thank you Bob, I appreciate that! [quote]Anabolic Bob wrote:
I check this thread often. It’s inspiring, especially because our training and goals are similar.
Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 95 lbs x 5
Set 4: 135 lbs x 5
Set 5: 185 lbs x 1
Set 6: 205 lbs x 1
Set 7: 225 lbs x 1
Set 8: 225 lbs x 1
Set 9: 225 lbs x 1
Set 10: 225 lbs x 1
BENCH PRESS (DUMBBELL)
Set 1: 120 lbs x 8
Set 2: 160 lbs x 8
Set 3: 160 lbs x 8
Set 4: 160 lbs x 8
BICEP CURL (DUMBBELL)
Set 1: 60 lbs x 8
Set 2: 70 lbs x 8
Set 3: 70 lbs x 8
POWER CLEAN
Set 1: 65 lbs x 3
Set 2: 65 lbs x 3
Set 3: 95 lbs x 3
Set 4: 95 lbs x 3
Set 5: 135 lbs x 1
Set 6: 165 lbs x 1
Set 7: 185 lbs x 1
Set 8: 205 lbs x 0
Set 9: 205 lbs x 0
Notes: Cleans as a warmup for deads today. Those misses with 205 are annoying but Iâ??m not gonna get too tweaked about it right now.
DEADLIFT
Set 1: 225 lbs x 3
Set 2: 295 lbs x 1
Set 3: 350 lbs x 1
Set 4: 400 lbs x 1
Set 5: 450 lbs x 1 (Video Below)
Notes: Prior to setting up to the 450, I figured that I’d attempt a double if I thought it was there. After the first rep, I wasn’t feeling optimistic about a double, but attempted it anyway. I was well on my way until my lumbar spine buckled halfway up. Writing this a few hours later, I’m stiff but should be back full steam in 3-4 days. There’s a lesson here though: in much the same way that lifting with a flexed lumbar spine doesn’t guarantee an injury, lifting with a neutral spine doesn’t guarantee safety either. If you watch the video carefully, you can’t see any detectible amount of flexion at all, yet the buckle occurred anyway. Incidentally my lumbar spine is normally bulletproof but I do experience a buckle like this once every few years. I don’t think there was anything I could have done to prevent this - sometimes, bad things just happen.
CHINS
Set 1: 210 lbs x 6
Set 2: 210 lbs x 6
Set 3: 210 lbs x 5
Set 4: 210 lbs x 6
Set 5: 210 lbs x 6
