Chest/Tris
Bench Press
Bar x 10
65 x 5
85 x 5
105 x 5
115 x 3
135 x 3
160 x 3
180 x 3
Reverse Band Presses (Light)
225 x 7
225 x 6
225 x 6
225 x 6
225 x 5
Close Grip Bench
95 x 10
115 x 8
125 x 7
115 x 7
Felt good overall. The last rep at 180 was slow. I have difficulty maintaining tightness in my upper back when unracking the weight as it’s basically a pin press for me due to the length of my arms. I end up having to re-situate myself on the bench with the bar unracked and it takes away from my ability to press. W/e. I guess this is just something I’ll have to deal with.
BW: 215
Highest it’s ever been. Haha.
power cleans and front squats jerks
–note: tried warming up with overhead squats with just the bar. my left shoulder fucking died. i’ve never experienced that kind of pain before in a joint. i suppose i just needed to stretch it more. i’m really not sure. perhaps my acromion’s just a bitch and i’ll never be able to snatch or over-head squat. i suppose i should have started with some light shoulder stretches before going to weighted but i really didn’t think it was going to matter so much. lesson learned, i guess. going to experiment a bit more with this.
all power cleans were from floor
power clean
95 x 6
115 x 3
jerk
115 x 3
power clean
135 x 3
jerk
135 x 1
power clean jerk
155 x 1
175 x 1
185 x 1
195 x 0.5 (got the clean, missed the jerk)
power clean
205 x 1
215 x 0
front squats
135 x 5
155 x 3
175 x 3
200 x 3
leg extensions
120 x 8
140 x 8
140 x 8
160 x 8
dip scap shrugs
8
8
8
8
stretches.
shoulder work
lots of stretching
tried overhead squatting with the bar
it wasn’t that bad on my left shoulder but it still hurt. the mobility work helped beforehand.
ohp
45 x 5
45 x 5
45 x 5
65 x 5
75 x 3
85 x 3
95 x 3
105 x 3
a1
seated db ohp
35s x 8
35 x 8
35 x 8
35 x 8
a2
lateral db flies (extended rom)
25 x 8
25 x 8
25 x 8
25 x 8
b1
scap dip shrug things
8
8
8
8
b2
wide stance anti-rotation chops
40 x 8
40 x 8
40 x 8
40 x 8
need to lower the weight on the chops, but other than that everything felt good today. slowly minimizing the pain in my left shoulder through stretching and mobilization. i hope i can try snatching soon.
deadlifts and upper back
bb rows with just bar to warm up
bb rdls with just bar to warm up
power cleans
95 x 5
115 x 5
135 x 3
155 x 3
175 x 2
185 x 2
195 x 2
205 x 2
215 x 0
215 x 1 (pr)
225 x 0
225 x 1 (pr)
235 x 0
235 x 0
deadlifts
135 x 5
185 x 5
245 x 3
285 x 3
315 x 3
315 x 3
315 x 3
a1
glute bridges
185 x 8
205 x 8
205 x 8
205 x 8
a2
hamstring curls
100 x 8
120 x 8
100 x 8
100 x 8
t-bar lat pull-downs
80 x 10
100 x 10
120 x 8
130 x 6
120 x 6
Bench Day. Lol.
randomly swinging my arms in different directions to warm up my shoulders
i’ve been noticing that my right shoulder falls when i bench under heavy weight. as in it sits lower than my left. it’s strange. i’m really not sure how to approach this aside from more shoulder stretching, lol. if i can’t fix it then my pressing is going to stay abysmally low.
Bench
Bar x 15
95 x 5
115 x 5
135 x 5
150 x 5
170 x 3
190 x 3 (pr [easy])
200 x 2 (pr [easy])
reverse light band presses (focused on keeping tight and explosive)
225 x 6
245 x 3
255 x 2 (pr, i suppose)
235 x 3
close grip bench
115 x 6
125 x 6
135 x 6
135 x 5
flat bench db chest flies
15 x 8
15 x 8
15 x 8
15 x 8
mini band pull aparts
10
10
10
10
10
10
scapular push-ups
8
8
8
8
I did squats and power cleans on Monday. Can’t get into the gym today. Too much work to do ._. Stressing hard over my 2nd Orgo test. I’ll find out the results tonight. I made a 98 on the first exam. I knew pretty much everything on this 2nd exam except I think I mixed up the configurational/constitutional/conformational isomers a bit… WE SHALL SEE D:
Mobility Work
Power Cleans From Hang
95 x 5
115 x 5
135 x 3
155 x 3
175 x 3
185 x 3
195 x 2
215 x 1
225 x 1 (former pr)
235 x 1 (pr)
245 x 0 (wasn’t explosive enough here, but it was a good attempt!)
I was really impressed with my power cleans, tbh. Very, very explosive. The catches were very enjoyable and I was able to pop the bar up high enough to get very well under them that they ended up falling onto my clavicles. With the 235 attempt, I feel like I caught the bar in roughly a 1/2 squat position. It was deeper than my normal catch, but it still felt good and was very clean.
Squats (kept it very short and explosive. going to throw in more volume as i become more familiar with my 1rm’s)
185 x 3
205 x 2 (very quick reps)
Done.
It’s been a while. Long while. Ended up scoring a 92 on my Orgo test. Average was 61. Lol.
Was deadlifts and jerks today.
Shoulder stretches, mobility work, etc.
Power Cleans , Jerks
95 x 5
115 x 5
135 x 3
155 x 2
175 x 2
185 x 1 easy
195 x 0.5 (clean, no jerk)
195 x 1 (former jerk pr)
205 x 1 (was very “clean”. lol. lololllll. lololololol i’m so funny. pr. closing in on 2-plate! lol.)
215 x 0.5
215 x 0.5
jerks
225 x 1
235 x 0
235 x 0
any day when i set pr’s in oly lifts are great days. that’s when i know i’ve made true progress.
Deadlifts
135 x 3
185 x 3
225 x 3
275 x 5
300 x 3
335 x 2 (these reps could have been faster)
335 x 2
335 x 2
A1
Glute Bridges
135 x 8
185 x 8
185 x 8
185 x 8
Hamstring Curls
80 x 8
90 x 8
100 x 8
100 x 8
A1
Slowly increasing lat-work volume again…
Pull-Overs
40 x 6
50 x 6
50 x 6
50 x 6
A2
T-Bar Lat Pull-downs
80 x 10
90 x 10
100 x 10
100 x 10
100 x 10
Wide-Stance Anti-Rotation Chops
40 x 8
40 x 8
40 x 8
35 x 8
Scap Push-Ups on dip-machine
8
8
8
8
Benched Saturday on an hour of sleep
flat bench
bar x 15
95 x 5
115 x 5
135 x 5
155 x 5
175 x 7
reverse band bench press
205 x 5
225 x 3
205 x 5
215 x 4
close grip bench
115 x 8
125 x 6
135 x 5
115 x 6
db flat bench chest flies
15 x 8
15 x 8
15 x 8
15 x 8
overhead db tricep extensions
35 x 8
45 x 8
55 x 6
55 x 6
band pull-aparts
10
10
10
10
10
10
10
10
10
leg raises
10
10
10
10
10
10
10
10
10
felt good.
Bench press day was first day of week 1 of 531 cycle #8. Everything’s looking good so far.
Power Cleans
Bar x 10
95 x 5
115 x 5
135 x 5
155 x 3
185 x 2
205 x 1
225 x 0
225 x 1
Heels Elevated Front Squats (nearly atg)
135 x 5
155 x 5
175 x 5
195 x 5
Leg Extensions
185 x 10
185 x 10
185 x 10
185 x 10
Kept the volume simple and light today. I like this system of confining quads to one day and giving my posterior chain a day to itself with deadlifts, etc. I believe I’m going to cut back a notch on deadlifts to give my spine a break with this cycle and make sure my form is up to snuff. My 3 topsets will look something like:
Week 1: 265 x 5
Week 2: 285 x 3
Week 3: 305 x 1
The point here being to reduce the stress on the lower back for a period of time.
Overhead presses!
Dynamic stretches and flailing arms in random directions to warm up rotator cuff
OHP
45 x 6
45 x 6
65 x 3
85 x 5
95 x 5
105 x 5 (last two reps were grinders. i’m guessing i’m going to have to stick with this weight on the next cycle or dial it down)
seated db ohp
30 x 8
30 x 8
30 x 8
30 x 8
extended rom laterals
15 x 10
15 x 10
15 x 10
15 x 10
did hip flexor exercises and stuff after this ~(._.~)
stretched a lot
stretched some more
stretched for an even longer period of time
scapular push-ups
10
10
10
10
wide stance anti-rotation chops
30 x 8
30 x 8
30 x 8
30 x 8
Deads
Went ok
Decided to stick with 5/3/1 progression.
dynamic warmup
hip flexor stretches and stuff
Deads
bar rdl x 2 minutes
135 rdl x 6
185 x 5
215 x 3
235 x 5
275 x 5
305 x 5 (form was poor on the last rep)
glute bridges
135 x 10
155 x 8
175 x 8
195 x 8
hamstring raises
10
10
10
10
t-bar lat pull-downs
110 x 10
130 x 10
150 x 10
170 x 10
pull-overs
35 x 8
45 x 8
45 x 8
45 x 8
leg raises and shit for hip flexors
stretches
power cleans and jerks and shit. full cleans. atg. shit was fun.
full cleans
95 x 3
115 x 3 jerk x 3
135 x 3 jerk x 3
155 x 3 jerk x 3
175 x 2 jerk x 1
195 x 1 jerk x 1
205 x 1 jerk x 1
215 x 1 jerk x 0
215 x 1 jerk x 0
215 x 1 jerk x 0
225 x 0
atg fs
95 x 5
115 x 5
135 x 5
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
below parallel box fs
155 x 2
185 x 2
205 x 2
225 x 2
back extensions
200 x 10
200 x 10
210 x 10
lunges
30 x 5
30 x 5
30 x 5
gf said low back was rounding on last few sets of atg fs
Day 2 (Thursday):
Bench Press
155 x 5
145 x 5
145 x 5
145 x 5
155 x 5
pin press 5" above chest (was not expecting it to be this difficult.)
135 x 2
155 x 2
185 x 1 (stopped here)
db incline press (moderately difficult)
35 x 8
35 x 8
35 x 8
skull crushers (easy)
55 x 10
55 x 10
55 x 10
serratus crunch
10
10
10
wasn’t the best of workouts
Friday: active rest kayaking for ~3 hours with gf
Saturday: Day 4
Clean pull
135 x 5
185 x 5
225 x 5
225 x 5
275 x 3
275 x 3
275 x 3
deadlift
295 x 5
275 x 5
275 x 5
hamstring curl
6
6
6
6
lying leg raise
10
10
10
10
felt good. clean pulls could have been a bit more explosive from the floor to the knee and a bit closer to the thighs from knee to hip extension.
