Congratulations on the rep PR!
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2019-10-06
OHP
95, 115, 135 x5
155x3
170x1
185x1 (not hard at all)
175x1
155 2x5
SSB Squat
145, 195, 235 x5
265, 295x3
325 2x1 (could have done a double)
275 2x5 (go up next time)
Pendlay Row
225 4x5
Cable pushdowns
80 3x10
DB Hammer curls
50ās 3x5
Volume reduction is working. Light day next session. Looking forward to continental clean and push jerk plus throwing around some sandbags.
Some young buck in the full flush of twenty-something testosterone was in the gym doing bench yesterday, benching big, bigger than I was squattingā¦by 70 lbs.
He was no larger than myself. It was excellent to observe but definitely lends me to believe Iām doing something wrong or not enough of something.
Benching, probably.
Birthday funds unexpectedly went to car repairs, so I guess Iām just buying a landmine post and a viking press handle to go with it.
2019-10-08
Axle Continental Clean & push Jerk
115x3
135x3
165x2
185xMISS (missed on the clean)
185x1,1(PR weight and sets)
195 x there was no way
175x1
Note: Do NOT wear one of those compression shirts to do this (I did). The axle slides right down your front. Had to rest it on my belt to clean it the rest of the way. Athletic tape on the bar and a cotton shirt plus some chalk would prob hold it in place.
Axle Push Jerks from Rack
175x2
195x1
175x2
165x3
Sandbag over shoulder
100x8
150x2
150 x 2+100 x 4, 2 rounds
Sandbag Carry (front)
150 x 75 ft x 3
Sandbag carry (Overhead)
100 x75ft x 2
This is my low-volume day. I should feel awesome by Thursday for push press and deadlifts.
Didnāt make it to gym on thursdayā¦but I DID feel great.
2019-10-11
Every-Minute Pull-ups
BW x 8x5, 2x4, 1x2
Pull-downs just arenāt the same.
Later the same day:
Clean and Push Press
95x5
115x5
135x3
155x2
175x2
185x1
195x1
205x pushed it out front
170 2x5
Deadlift
1225x5
275x3
315x3
365x2
420 x 1 (double overhand)
420x1 (mixed)
370 2x5
Slingshot Close Grip bench
230 2x5
I thought my grip was going to be bad on the deads, because my hands felt weak on the cleans, but it went okay. 205 clean I barely had to dip to catch, but then I stuck my knees forward instead of out on the dip and drive and the weight went out front.
Yes - dl was 420 and I smoked it. Twice.
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2019-10-14
Incline BP
135x5
155x5
175x3
195x3
205 2x1
180 2x5
Front Squat
135x5
165x3
195x3
225x2
250x1
205 2x5
Wide stance GM
205 2x5
Seated Cable row
220x7
This felt stale, is the only way I can describe it.
1 Arm DB row
100 3x8
Decline BP
185x5
210 2x5
BB curl
115 2x4
100 x 8
Not a stellar session in terms of how it felt, but there was progression.
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2019-10-16
Z-press from pins (chin)
barx10
95, 115 x 5
140 x5
155 2x1
140 2x5
Very easy singles tonight. Ready to go higher. The 5ās felt easy too.
Zercher Squat
185, 225, 255 x3
285x2
315x1
330x1 PR +5lbs
270 2x5
Target was 315 for a couple of singles but it felt too light so I went up.
Cable Pull downs
220x7
190 2x8
160x8+4+4
I think 220 is too heavy, too fast, for these. Titrate down a bit and then work back up over time.
JM Press
135 2x5
First time doing these. Felt weird and I probably did them wrong, but I like it.
That was enough. Good session.
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Nice!
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Got mid-back pain/spasms from over use two days ago. Likely caused by the zercher squats, as it is round-backed lifting of a sort.
Todayās my light day, so Iāll see if it will loosen up as I go. If it doesnāt then Iāll modify the plan, but not-training is not an option.
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2019-10-18
Axle Continental Clean and Push Jerk
75x3
95x3
115x2
145x2
165 Miss, 2x1
175 2x1
145 3x3 (1 clean per jerk)
Tried the mixed grip to overhand on the continental clean. The timing is tough. This is definitely a skill move.
Sandbag Carries
150 2x100 feet
Sandbag cleans (from lap)
150 3x5 (1 pick+5 cleans)
Sandbag over shoulder
150 2x2 (I had no pop after the above)
100 4, 6
My shirt was worse than a bucket-dunked mop and I was gassed. It doesnāt look like much work, but when youāre inefficient at it and just plain weak, it feels like a lot.
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Thick cotton shirt with chalk on the front makes the axle stick to your belly better. Wonāt make holding the bar there and popping it to the shoulder effortless, but at least it sticks. Get it off there quick, though, or itās going back on the floor.
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2019-10-21
OHP
barx20
95, 115, 135 x5
155x3
170x1
180 2x1
160 x4,3,3
SSB Squat
145, 195x5
235,265 x3
295x2
325x1
340x1
280 2x5, 1x3
Adding just a touch more volume with a short set
Pendlay Row
225 2x6, 2x5
CLose Grip Bench
135x5
175x5
200x5
230x3 (slingshot)
195x5
Squats felt really good. Got out of alignment on the 325 so it was harder than it would have been otherwise.
I think Iāve worn out CG BP and need a new triceps movement.
2 Likes
Nice work.
Thanks man.
Volume is trending back up towards 10 tons per session, but recovery is good and Iām not feeling burnt/overextended. Adaptation is occurring.
I want to start building in some explosive stuff and maybe some sprinting.
Iāve been doing CG OHP, just lowering to forehead, feels pretty good
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I need to try those again. I used to do 15s for a couple/three sets.
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These are way nicer with an axle/thick bar.
BTN Militaries work mine pretty well, when I do them. Rolling DB Extensions are interesting too.