11/2/25
reverse hyper
270x30
front squat
45x5
45x5
95x3
135x3
185x2
185
225
250x0
6x175x3
175x0
hang power snatch
15x120x1
power clean jerk
15x120x1
1 Like
11/4/25
bamboo bench
147.5x0
97.5x5
97.5x10
97.5x10
97.5x13
fat grip barbell curl
55x12
55x9
55x6
ab wheel
5-5-5
2 Likes
11/8/24
close gripe swiss bench
45x10
45x10
95x5
95x5
135
135
185
210x0
1 Like
11/9/25
squat
45x5
45x5
45x5
95x3
135x2
185
225
275
205x5
205x5
205x5
205x5
205x5
hang power snatch
10x120x1
power clean jerk
10x120x1
tib raise bar
45x11
banded nordic curl
20
1 Like
11/11/25
reverse hyper
270x30
bamboo bench
147.5x5
147.5x3
147.5x4
147.5x1
fat grip barbell curl
45x12
45x12
45x14
ab wheel
5
5
5
tricep pushdown
35x20
35x11
35x11
hang power snastch
10x120x1
power clean jerk
10x120x1
1 Like
11/13/25
hang power snatch
45x5
65x5
85x3
115
115
125
135
145x0
145
150x0
150x1
power clean jerk
120
135
155
175x0
175
175x0
tib raise
45x9
45x15
banded nordic curl
6
12
1 Like
11/15/25
reverse hyper
270x30
swiss medium bench press
45x10
45x10
95x5
135x5
185
205
215
230
165x5
170x5
170x5
170x2
fat grip barbell curl
50x12
50x12
50x14
ab wheel
5
5
5
tricep pushdown
45x14
45x8
45x7
hang power snatch
45x5
115
10x125x1
power clean jerk
10x125x1
1 Like
11/16/25
reverse hyper
270x30
front squat
45x3
45x3
45x3
95x3
95x3
135
155
185
225
240x0
4x185x1
hang power snatch
95x2
1 Like
11/18/25
reverse hyper
270x30
depth drops
5
5
swiss wide bench
45x10
45x10
95x5
135x5
185
205
210
225x0
8x160x5
fat grip barbell curl
55x12
55x12
55x6
ab wheel
6
6
6
tricep pushdown
55x10
55x8
hang power snatch
5x105x1
power clean jerk
2x125x1
1 Like
11/20/25
reverse hyper
270x30
power sntach
65x3
65x3
85
105
135
135
power clean jerk
135
135
155
175x0
squat
5x205x5
tib raise bar
45x8
45x9
banded nordic curl
3
5
calf raises
225x14
225x15
1 Like
11/22/25
reverse hyper
270x30
depth drop
5
5
swiss close grip bench press
45x10
45x10
95x5
95x5
135
135
185
195
10x145x5
green band curls
16
18
22
ab wheel
6
6
6
tricep pushdown
55x11
55x7
hip snatch
5x75x5
1 Like
11/23/25
reverse hyper
270x30
squat
45x5
45x5
95x5
135x3
185
225
245
265
285
6x215x5
tib raise
45x12
45x8
banded nordic
20
4
calf raise
225x15
225x15
1 Like
some thoughts on training
all my power lifts suck because i have been trying to learn the Olympic lifts. this is the first time in awhile my squat is below 315. so i am focusing on what i have been avoiding medium work. im doing all my back off sets for sets of 5 75%rm. I think that is going to push my bench and squat back to normal.
im still trying to balance how to work it all in one program at a volume that gets things moving but doesnāt destroy me for the next work out. I wish my snatch and clean was alot bigger but my Olympic numbers are right for someone my age learning the lifts around 2 years in
1 Like
my current routine
Upper A
max effort
3 grips on the swiss bar rotate
take 75% of max for the day do sets of 5 until miss rep or tired
repetition effort accessories
Olympic dynamic effort
Lower A
max effort
squat/front squat rotate
take 75% of max for the day do sets of 5 until miss rep or tired
Olympic 75-85%
repetition effort accessories
Upper B
Volume/recovery
bamboo bench
repetition effort accessories
Olympic dynamic effort
Lower b
max effort
Olympic
power lift 5x5 75%
repetition effort accessories
I am only doing my volume upper day as needed. so unless my upper body hurts im going to try and do a max effort day. let my body decide when it needs a break from heavy work
1 Like
11/25/25
reverse hyper
270x30
depth drops
5
5
swiss medium grip bench press
45x10
45x10
95x5
95x5
135x5
135
185
205
215
235x0
5x160x5
160x4
green band curl
20
20
20
ab wheel
6
6
6
tricep pish down
50x10
50x10
50x10
hang power snatch
5x75x5
clean jerk
95
95x3
95x0
1 Like
11/27/25
power snatch
65x5
85x2
95
105
115
135x0
135x0
135x0
tib raise
45x13
45x8
calf raise
225x15
225x15
1 Like
11/29/25
reverse hyper
270x30
swiss wide bench press
45x10
45x10
45x10
95x5
95x5
135x5
185
205
215
225x0
4x170x5
170x3
green band curl
22
22
25
ab wheel
6
6
6
tricep pushdown
55x10
55x10
55x5
red band hang snatch
5x65x5
red band clean jerk
65
65x2
65x3
65x2
1 Like
11/29/25
reverse hyper
270x30
power snatch
65x3
65x3
85x3
10x120x1
clean jerk
120
120
10x135x1
front squat
185
205
225
240
10x205x1
tib raise bar
45x11
45x10
banded nordic
15
9
calf raise
235x15
235x15
1 Like
Out of hearts. Good job!
1 Like
12/2/25
swiss close grip bench press + 25lbs of band
45x10
95x5
135
155
175
185
195
145x5
145x5
145x5
145x4
swiss barbell curl
55x6
55x6
55x13
ab wheel
6
6
6
tricep pushdown
55x10
55x10
55x10
power snatch + 25lbs bands
5x65x5
clean jerk + bands
65x5
65x5
65x2
1 Like