Back from vaca.
Last Friday: Clean to Push press, worked up to 180x1 then dropped to 155 3x2
Saturday: Snatches: 95 5x3
Power Cleans: worked up to 170x2
Front Squat: 185 5x1
7/11 (monday) DB Bench: 50lbs.x20, 60x15, 70x12
DB Push Press: 50x5, 60x5, 65x5, 70x5
One Arm DB Push Press: 75x5
L Sits: 15s, 20s, 15s
DB Carry: 80 per hand, 30 secondsx2
7/12 Hockey practice
Goals: Want to increase push press and power clean. Perform more bodyweight exercises such as planches, dragon flag, one arm pushup, etc…
7/13 155 lbs.
Hang Snatch: 95lbs. 5x3
Hang Power Clean: 135 2x3, 155x3, 160x3, 165x3, 155x3
Front Squat: 185 lbs. 2x3, 1x1
L Sits: 3x15s
Farmers Walk: 80lbs. per hand
7/14 155 lbs.
Push Press: 135x3, 135x3, 155x3, 165x3, 170x3, 175x3
CG BB Bench (legs up): 135x8, 135x8, 145x8, 145x8
Band pull aparts, rows, dislocations, etc…
DB Lateral Raises
Dragon Flags 3x3
7/18 155 lbs.
DB Bench: 55lbs. x 20, 65lbs. x 15, 75 lbs. x 10
Band pull aparts, rows, face pulls
One Handed DB Push Press: 65 lbs. 3x8
Dragon flag: 3x3
Weighted walk: 80lbs. 30sx2
7/19
154 lbs. Maybe hockey practice
Am workout, 155 lbs.
Snatch: 5x3 @ 95lbs.
Hang power cleans: 135x3, 145x3, 150x3, 155x3, 160x3,
Front squat: 185x3, 185x2, 185x3
BB Curls
DB rows
L sit: 25s, 15 s
AM workout. Felt very slow.
7/21 155 lbs.
Breathing Clean and Push Press: 135 lbs. 1x15, 1x12, 1x10
Paused CG Bench (legs up): 135 lbs. 1x12, 1x10, 1x8
Negative Dragon Flags: 3x3
Good workout. Did not eat enough however as I lost a pound over night and woke up at 154. Hockey practice today so really trying to make sure I get surplus calories. Lower workout tomorrow. Will deadlift.
7/22 155 lbs.
BB Snatch: 5x3 @ 95lbs.
Hang Power Clean: 155x3, 160x3, 165x3, 170x3, 155x3
Deads: 275x3, 295x3, 315x3, 325x3
1 Like
AM workout. 156 lbs.
DB bench: 20x60, 15x70, 5x80, 4x80
One hand db bench: 3x8 @ 65lbs.
Dragon flag, rows, face pulls
DB walk: 80 per hand 1x35s, 1x30s
7/27
Hang Snatch: 95x3, 100x3, 105x3, 110x3, 115x3 (PR)
Hang Power Clean: 135x3, 155x3, 160x3, 165x3, 170x3
Front Squat: 185x4, 185x3, 185x3
Barbell curls, band rows/pull aparts, face pulls
L Sit: 1x30s, 1x15s
7/29
Breathing BB Clean and Press: 135x15, 135x12, 130x10
BB CG Feet up bench: 135x12, 135x10, 135x10
Dragon Flags, hanging planche pull-ups
7/30
Hang Snatch: 95x3, 95x3, 100x3, 105x3, 110x3
Strict Pendlay Rows w/pause: 135x5, 155x4, 175x3, 185x2, 190x1
Rack Pulls (@ knee): 185x5, 225x5, 275x5, 325x5, 345x5
BB Curls
Weight around 155.5
8/1 156 lbs.
DB bench: 55x20, 65x15, 70x15, 75x10
Standing arnold press: 45lbs. 3x8
Lat pulldown triple strip set
Weighted Walk: 60lbs per hand 2x45s
8/2 157 lbs.
BB Snatch: 95x3, 100x3, 105x3, 110x3, 110x3
Hang power clean: 135x3, 155x3, 165x3, 170x3, 165x3
Front squat: 185lbs. 3x3
Heavy barbell curls 3x8
1 Like
8/4 157 lbs.
Breathing clean and press 135lbs. 1x15, 1x12, 1x10
Machine pullovers: 3x12
Close grip bench: 135x12, 155x8, 185x3, 205x1, 135x10
Dragon flags
8/5
Bb snatch: 95x3, 95x3, 100x3, 105x3, 110x3
Strict pendlay rows: 135x5, 155x4, 165x3, 175x2, 185x2, 185x2,185x2
Sgdl: 185x5, 205x5, 205x5, 205x5
Planche pullups
8/8 157 lbs.
Db bench: 55x20, 65x15, 70x15, 75x12
Lat pulldown stripset
Arnold press: 3x10 @40lbs.
Tricep extensions
Db walk: 80lbs per hand, 60yardsx2
156 lbs.
BB Hang Snatch: 95x3, 100x1, 105x1, 110x1, 115x1, 120x1 (PR), 95x3
Hang Power Clean: 135x1, 155x1, 165x1, 175x1, 180x1 (PR), 155x5
Front Squat: 135x1, 155x1, 185x1, 195x3, 195x3
DB Curls
BB Isometric hold over head 15s
157 lbs.
Overhead Press: 95x8, 115x8, 135x6
Push Press: 145x1, 155x1, 165x1, 170x1, 175x1, 180x1
Pullups: 3x8
Incline DB Press: 50lbs. 1x17, 1x16, 1x15
Chest Supported Row
157 lbs.
BB Snatch: 95x, 100x1, 105x1, 110x1, 115x1, 120x1
Hang Power Cleans: 135x2, 155x2, 165x2, 170x2, 175x2
Pendlay Row: 135x5, 155x5, 155x5, 155x5, 185x3, 185x3, 185x3 (tweaked lower back on last rep)
DB Step ups: 60 lbs. 3x5
BB Curls
Last week of training. Weighed in at least 157lbs. all days. Back was strained feeling for most of week so kept it easy and short lever for exercises.
Monday
Bench: 205x5, 205x3, 205x3
CG Floor Press: 135x8, 155x6, 165x5
Arnold Press: 3x10 @ 40lbs.
Pullups, pull aparts, machine pullover
Tuesday
DB Split Squats: 3x6@ 30lbs. (not easy)
Back extensions
Farmers Walks for a while
Planches
Thursday
Military Press: 95x8, 105x8, 115x6
Push Press: worked up to 170x3
DB Bench: 50lbs. x20, x17x13
Lots of pull ups/chin ups
Saturday
Hang Snatch: worked up to 115x3
Muscle Snatch: 135lbs. 3x3
Hang Clean: worked up to 170x3
Front Squat: 5x3 @ 155lbs.
Barbell Curl: 3x5 @ 95lbs.
Incline Curl: 2x8 @ 25lbs.
8/22 157 lbs.
Floor press: 135x10; 155x6; 165x5; 165x5; 165x5
Dumbbell incline press: 50lbs. 3x15
Dumbbell lateral raises
Chest supported row, band pull aparts, pullups between sets.
Dropping regular bench for a bit. Dumbbells and floor press for a while.
158 lbs.
Hang snatch: 95lbs 3x3, 105x1, 110x1
Muscle snatch: 135lbs 3x3
Hang power clean: 135lbs. 2x8
Front squat: 3x3 @ 160lbs.
Barbell curl
Incline curl
8/25 158 157 lbs.
Military press: 95x8, 115x8
Push press: 135x3, 145x3, 155x3 165x3, 170x3, 175x3 (pr)
Db incline press: 45lbs. 1x20, 1x15, 1x15
L sit
Planche raises
Pull ups
Chest supported rows
8/27 158 lbs.
Barbell Hang Snatch: 95x3, 105x3, 110x3, 115x3
Muscle Snatch: 135 3x3
Hang Power Cleans: 2x8 @ 140lbs.
Front Squat: 5x3 @ 160lbs.
Curls
8/29 158 lbs.
Floor Press: 135x8, 135x8, 155x8, 165x6, 175x5
DB Incline: 65lbs. 3x10
Arnold Press: 45 lbs. 2x10
DB Row, Back Lever, Lat Pulldowns
8/31 158lbs.
Hang snatch 115x3
Muscle snatch 3x3 @ 135lbs.
Cleans: 140 2x8
Front squat: 3x3 @ 160lbs.
9/2 157lbs.
Db push press 70lbs 3x5
Db press incline 65x10 70x8 75x6
Lat pulldown
9/3 158 lbs.
Snatch grip high pull: 3x3 @ 135lbs.
Front squat: 155x3 165x3 175x3 185x3 185x3
5 rounds:
10 split squat per leg
10 dips
10 chin ups(db curls last two rounds)
Farmers walk: 85lbs. 2x30s
9/6/16
Front Squat: 135x3, 155x3, 175x, 185x3, 185x3
Floor Press: 65x5, 75x5, 80x5, 80x5, 80x5
DB Row: 80x5x5
High Pull: 3x3 @ 135
Overhead Hold: 135lbs x25seconds
9/7/16
Push Press: 165 5x3
RDL: 225 5x5
Arnold Press: 35lbs. 3x10
Planche 3x3
9/8/16
Sore from RDL’s. 158 lbs. Did not sleep well last night.