Yesterday’s work…
Bent Row
45x10, 95x10, 145x2x10
Strict Press
45x10, 65x5, 90x5x1
10 Minute AMRAP
6 Kettlebell Swings
4 Chin-ups
Today…
Snatch
up to something. 140 felt good, skipped 145 cause that’s my current PR. Tried 150 three times, but nope.
Low Bar Squat
up to one with 360
Then started to bench, but decided to go home instead.
Conventional Deadlift
135x5, 225x3, 315x1, 365x1, 415x1, 465x1, 480x almost
Bench Press
45x2x10, 95x5, 145x3, 185x1, 215x1
Bench Press
45x2x10, 85x5, 135x3, 175x1, 200x1, 210x1, 220x1, 135x5
Front Raise, Lateral Raise, Upright Row
did 40 reps each movement with 15lb dumbbells
5 Rounds
5 Front Squats 165lbs
20 Back Extensions
15 Curls 25lb DB’s
20 Band Face Pulls
Barbell Complex - 95lbs
Deadlift + Front Squat + Press + Back Squat + Reverse Lunge
10, 9, 8, … down to 1
Almost killed me.
Bench Press
45x10, 95x10, 135x5, 185x2, 200x1, 215x1, 225x1, 232x1, 175x5x5, 140x3x12
Superset x6
6 Dips
15 Pull Aparts
Barbell Shrug
135x12, 225x8, 275x4x10, 315x3, 365x3, 405x3
Deficit Stiff(ish) Leg Deadlift
did some moderate triples then a single with 395
Wide Grip Bench Press
some warm ups to 215, 225, then 232.
Wasn’t pausing them, but wasn’t bro bouncing them either, so went for 238. Tried pausing it and stopped a little off my chest, so with a little help through the sticking point, I pushed it. Thinking about switching to a wider grip when the next meet gets closer.
Hang Power Clean
45x5, 95x5, 115x5, 135x5, 155x5, 135x5
Deficit Deadlift
135x5, 225x5, 307x3x5, 307x10
Pendlay Row
95x6, 185x6, 205x6, 235x6
3 Rounds
12 Close Stance Front Squats 125lbs
12 Ring Push-ups
8 Pull-ups
6 Min AMRAP
5 Ab-Wheel
1 Sled Push
5 Leg raises
1 Sled Push
Close Grip Bench
45x30, 95x10, 135x10, 160x3x5, 160x10, 135x20, 45x50
Swiss Bar Bench
25x6, 115x6, 140x6, 155x6, 180x2x6, 115x16
EMOM 12 Minutes
4 BTN Strict Press 85lbs
5 Hammer Curls 25’s
Band Pull Throughs
150 total
Dips
BW x3x12
Overhead Squat
45x2x5, 65x4, 95x3, 110x2, 120x5x5
Low Bar Box Squat
45x2x10, 135x6, 185x6, 235x6, 255x6, 275x2x2, 185x12, 135x20
Dumbbell Row
65x3x12 each arm
Bench Press
45x2x10, 95x8, 145x6, 175x4, 205x2, 225x1, 233x1, 236x1
Band Pulldown
100 total
Incline Dumbbell Fly
25’s x4x15
Stiff Leg Deadlift
worked up to a max for today at 455, then 225x15
Bent Row
225x2x10
Did some bicep stuff until I couldn’t hold a drink to my mouth. Bro pumpz.
And did 200 Double Unders.
Boring rest day.
Low Bar Squat
45x10, 135x3, 225x1, 275x1, 300x1, 325x1, 350x1, 362x1
Push-ups
100
Snatch
went terribly
High Bar Squat
135x5x10
And some triceps
Power Clean
45x5, 95x5, 145x5, 165x2x5, 145x2x5
Deficit Deadlift
145x4, 235x4, 325x4x4
Romanian Deadlift
235x10
Pendlay Row
145x6, 195x6, 235x2x6, 195x6
Front Squat
95x5, 145x5, 170x5x5
Close Grip Bench
45x2x10, 95x4, 135x4, 155x4, 170x4x4, 135x20
Bench Press
135x6, 160x6, 185x6, 200x6, 195x6, 165x6, 95x30
Dips
BW x4x12
3 Rounds
12 Shrugs 275lbs
4 Farmers Carries 170lbs
10 Burpees
20 RFESS - BW
Incline Dumbbell Fly
25’s x 80 total
A bunch of curls.
Overhead Squat
45x2x4, 65x4, 95x3, 115x2, 126x4x4, 145x1, 165x1, 182x1
SSB Squat
45x6, 135x6, 185x6, 225x6, 275x1, 295x2x1
Belt Squat
62x5x10
4 Rounds
15 SSB Goodmornings 95lbs
12 Ab Wheel Rollouts
15 Double Kettlebell Press 30’s
Some shoulder hypertrophy
Bench Press
45x10, 135x6, 165x3, 185x2, 215x1, 225x1, 231x1, 237x1
4 Rounds
8 Chin-ups
10 Front Rack Kettlebell Lunge 30’s
12 Kettlebell Swings 28kg
Dumbbell Row
65x4x12
Low Bar Squat
up to one with 360
SSB Squat
135x10, 185x5x5
AM
Clean
was working my way up and feeling decent, but at 200 my elbows didn’t wanna get up fast enough. Tried it a few times with no luck. Definitely notice the fact that I haven’t done these in awhile.
PM
Tabata- one 4 minute round
Dumbbell Curls
Dips
Back Squats 225lbs
Bench 175lbs
Kettlebell Swings 28kg
Pull-ups
Deadlift 275lbs
Airdyne Calories
Got 97 reps
Wide Sumo Deadlift
135x2x1, 225x2x1, 275x1, 315x1, 405x1, 455x1, 480x1, 500x1