What I Want to Do I Do Not Do

Training Training Logs
301

Floor Press
95x5, 135x5, 185x5, 213x5x3, 165x4x11

5 Minute Airdyne

SSB Squat
135x5, 205x5, 240x5x5
Pause Sumo Deadlift
260x10x2

1 Like
302

5 Minute Airdyne

ME Lower - High Bar Squat
135x5, 185x5, 225x3, 275x1, 305x1, 325x1, 335x1
Snatch Balance
75x3x2, 95x2x2, 105x2, 115x2x2, 125x2, 135x2, 145x1, 155x2x1
Snatch Grip BTN Push Press
155x1, 175x1, 200x nope on two attempts
Weighted Pull-Ups
30lb x4x5, x4x3
Bent Row
135x12, 205x5x6
Stiff Leg Rack Pull - 3 Pin
205x5, 255x5, 305x5, 355x5, 395x2, 410x2

Some video of the squats and deads…

1 Like
303

5 Minute Airdyne

Snatch
75x4x2, 95x5x1, 105x1, 115x1, 125x3x1, 130x1
Snatch Pull
205x3x2
Plank
60 sec. x3
Side Plank
60 sec. x3 each side
Sled Pull w/ harness
200ft x10 w/ 135lbs
75lb Sandbag
5 Cleans + 8 Lunges x5

5 Minute Airdyne

Dumbbell Shrug
40’s x25, 50’s x4x25, 40’s x50

304

Max Effort Upper

Band Face Pulls
x60
BTN Strict Press
95x5, 125x3, 145x1
Strict Press
155x5, 165x3, 170x3, 155x5
Wide Grip Bench Press + 50lb chains
bar weight - 95x5, 135x5, 165x3, 185x1, 195x1, 200x1, 202x1, from here went to a 3 Board… 210x1, 225x1
Wide Grip Bench Press
225x2x2

some bench video…

Superset
Cable Tricep Pulldown
35x4x20
Dumbbell Curls
10’s x4x20

Superset
Overhead Cable Extension
35x4x20
Dumbbell Hammer Curls
30’s x4x10

Axle Bar Skull Crusher - against light bands
just the bar, which is 30lbs - 5x14
Incline Dumbbell Press
40’s x3x20

305

Clean & Jerk
worked up to a single at 210, pretty happy with that
Clean Pull
200x3x3
Jerk
135x3x3
Single Arm Banded Rear Delt Fly
3x20 each arm
Cable Low Face Pull
45x4x20
Barbell Upright Row
105x5x6

5 Rounds
20 Double Unders
10 Lying Leg Raises

306

5 Minutes Airdyne

SSB Squat
135x5, 185x5, 235x3, 255x5x5
Axle Bar Close Grip Bench
120x3, 150x3, 180x3, 200x3, 218x5x3
Comp. Bench Press w/ Feet Up
175x4x11
Sumo Deadlift
260x10x2 + ~40lb chains

307

Conventional Deadlift
135x3, 225x3, 315x3, 385x3, 420x3, 285x3x10
Power Clean
95x3x3, 105x3, 115x3, 125x3, 135x3, 145x3, 155x3, 165x3

5 Minutes Airdyne

Tall Snatch
75x3x2, 105x10x1
SSB Goodmorning
115x6x5
Weighted Pull-ups
28kg x8x1
Chin-ups
BW x4x6

308

5 Minutes Airdyne

Snatch
75x4x2, 95x2, 105x3x1, 115x2x1, 125x2x1, 130x1, 135x2x1, 140x1
Snatch Pull
160x4x2
KB Goblet Squat
28kg x100
Single Arm KB Press Walking Lunge
30lb x4x6 each arm
Single Leg Step Up
20x2x10 each leg
Weighted Sit-ups
25x5x12

309

Band Face Pulls
x50
Dumbbell Front Raise
10’s x30
Band Tricep Pulldown
x30
Barbell Curl
x30
DB Bench
35’s x3x10

Max Effort Upper
Comp. Bench Press
135x3, 165x3, 195x3, 215x2, 235x1, 245x1, 250x1, 255x1(with maybe a little help?) added Reverse Bands and did 285x2x1
then took the bands and did a dropset… 195x10, 165x10, 135x9
JM Press
95x5x5
DB Floor Press
50’s x4x15
DB Tate Press
25’s x15, 30’s x4x12
Cable Pushdown
50x5x15

310

5 Minute Airdyne

Clean & Jerk
95x3x1, 125x2x1, 145x2x1, 175x1, 195x1, 165x6x1
Clean Pull
235x5x2
Anterior Dumbbell Raise
10’s x12, 15’s x12, 20’s x10, 25’s x10, 10s x15
Seated Rear Delt Fly
20’s x4x12
Chest Supported Dumbbell Row
35’s x4x12
Cable Face Pull w/ added Band Resistance
35x6x14
Dumbbell Shrug
50’s x5x25
Dumbbell Curl
35’s x4x10

311

5 Minute Airdyne

High Bar Squat
135x5, 185x5, 225x5, 251x5x5
Close Grip Bench
135x6, 165x5, 195x4, 210x6x3
Axle Bar Bench
135 + 50lb chains x4x10
Deficit Sumo Deadlift
135x5, 225x3, 265x10x2

312

5 Minute Airdyne

Max Effort
Front Squat
95x3, 145x3, 195x2, 235x1, 265x1, 287x1
(it’s a 2lb PR, but the last time was with a belt and sleeves, so I’m pretty happy with this)
Tall Snatch
75x4x3, 95x5x2, 115x3x1, 120x2x1
SLDL
205x10x3

30 Power Cleans
125lbs, for time… 2:47

Weighted Pull-ups
10kg x8x4
Underhand Cable Row
45x5x20

313

Snatch
worked up to a single with 140. slowly getting the hang of it.
Snatch Pull
140x3x3, 215x5x2

For time… 11:10
50-40-30-20-10
Squats
Ab-mat Sit-ups

Dumbbell Lateral Raise
30’s x10, 25’s x10, 20’s x12, 15’s x3x15

EMOM 12 Minutes - alternating movements/minutes
28kg Kettle Bell Swings 12 reps
75lb Sand Bag Cleans 6 reps

314

Max Effort
Feet Up Wide Grip Bench Press
135x2x5, 185x4, 205x3, 215x2, 235x1, 240x1, 245x1

For time… (35:48) this was terrible

3 Rounds
10 Dumbbell Press 35’s
10 Ring Dips
15 Push-ups
560m Airdyne

2 Rounds
60 Double Unders
30 Ring Rows
15 Toes To Bar

Buy out
50 Ab-mat Sit-ups
50 Burpees

Then 200 Band Tricep Pulldowns

315

Clean + Clean + Push Press + Jerk
95x3x1, 125x2x1, 145x10x1
Cable Face Pull
55x6x15
Barbell Upright Row
45lb bar 5x10 against light bands
Single Arm Rear Delt Fly
35x4x10 each arm
Dumbbell Curl
35’s x4x10 each arm

316

5 Minute Airdyne

High Bar Squat
135x5, 185x5, 225x5, 268x5x5
Close Grip Bench Press
135x6, 175x3, 215x5x3
Incline Bench Press
155x5x10
Paused Sumo Deadlift
135x5, 225x3, 265x10x2

317

Conventional Deadlift
135x3, 225x3, 315x3, 375x5, 380x2x2
Snatch
up to 140, these are starting to feel better…
Close Grip Spoto Bench Press
135x5, 165x5, 185x2, 205x1, 225x1, 245x1, 255x1, 260x.8
Tricep Band Pulldown
x200

One day I’ll be able to get my thoracic straight…

318

5 Minute Airdyne

High Bar Squat
135x5, 185x5, 225x5, 285x5x5
Shrugs
135x15, 225x15, 315x15, 365x10, 225x20
Cable Lat Pulldown
70x15, 95x4x12
Ab-Wheel Rollout
4x10

319

Bench Press
135x5, 165x3, 195x3, 220x5x3
Feet Up Bench Press
165x5x10

320

Wide Stance Box Squat
135x2x3, 185x3, 225x3, 275x2, 295x1, 315x1, 335x1, 345x1
…these were feeling really good, but I felt something weird in my right quad, so decided to stop there…
Tall Snatch
75x3x2, 95x2x2, 105x2x1, 115x1, 120x3x1, 125x1
Chin-ups
4x10
Ab-Mat Sit-ups
x100