My workout log - Aiming for general improvement on big lifts and muscle up

[ThatGuy3077]

About me:

I'm 16, i've been working out since I was 14ish I think and I didn't get serious until I was 15.

I'm around 5'8, 195-200 lbs. Wouldn't call myself flabby and I have some definition. 14-18% BF

I've been fine tuning this plan of mine for a while now trying to get my starting weight and reps right. I do olympic lifts, some cross-fit inspired things like kipping pull ups for time but I focus on power lifting

I don't take any supplements or shakes outside of home cooked food so my macros aren't the best.

I have good mobility in my lower body, but my shoulders have a tendency to lock up even if I stretch and warm up for tens of minutes. But that's only when I do bar presses and my snatches are always good when I lock out my arms at the end of the movement.
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[1 Rep PRs]

Flat BP - 225 LBS

Back Squat (Ass to grass) - 315 LBS

Deadlift - 385 LBS (Had a bit of curving in my back so take it or leave it.)

Snatch - 135 LBS

Front Squat (Ass to grass) - 230 LBS

My form and execution on cleans aren't all that good and they don't feel very natural and good for me so I avoid them.

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Current Plan - I'm aiming to surprise my body with higher reps on my presses and my squats. I normally do 3-5 reps but I think this will do well. My hams are under developed so I am putting more emphasis then I normally do in my routines. This plan will probably change in 2-3 months or once I feel like it isn't helping anymore.


Add 5 lbs to big lifts once per week including pull ups and dips if the sets and reps are completed with good form. Add weight to isolation when it feels good or too easy.

Monday

Going by LBS for weight (SetsxReps)

Snatch 100 5x3
Back Squat 200 3x8
Bench Press 150 3x8
Romanian DL 155 3x8
Pull Ups 3x5 BW
Chest Flies 3x10 30

Wednesday

Deadlift 265 3x8
Front Squat 155 3x8
Strict Press 75 3x8
Chins 3x5 BW
Arnold Press 30 3x10
BB Curl (Just the bar) 3x10

Friday

Snatch 100 5x3
Dips 3x8 BW
Jump Squat (Parallel then jumping as high as possible) 135 5x3
Push Press (I go from a standard strict press position into a split press for stability.) 115 5x3
Kipping Pullups 3x30 Secs BW
Clapping Pushups to failure, 3 sets BW

[ThatGuy3077]

Good workout today, went pretty smoothly. I added on my extra five pounds on the squat but I did the same weight for bench as last week because I missed some reps. Today I got everything without assistance tho.

Snatch 105 5x3
Back Squat 205 3x8
Bench Press 160 3x8
Romanian DL 155 3x8
Pull Ups 3x5 BW
Chest Flies 3x10 25

[ThatGuy3077]

Felt really motivated and inspired today, wasn't apart of my original plan but I decided to do some HIIT. I sprinted at 100% speed for around 100 or so meters and walked back to the start. I was turned into humanoid jelly and everything hurt for a half an hour. I think i'm going to do this every Tuesday and Saturday from now on.

[ThatGuy3077]

Stretches I do in no particular order

- Full ass to grass on your heels squat for 1-3 minute intervals 3-5 times

- Toe touches until I can get my palms to the floor with my legs in a slight bend and straight back

- Squat walk/frog walk on my heels, ass to grass. 1 minute or so intervals 2-4 times

- High kicks/Frankenstein walk for 1 or so minute intervals 1-2 times

- General shoulder and wrist mobility stretches so I don't pull something and drop a bar on my forehead

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Going by american pounds for weight (SetsxReps)
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Monday
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Stretch

Snatch 105 5x3
Back Squat 200 3x8
Bench Press 160 3x8
Romanian DL 155 3x8
Pull Ups BW 3x5
Chest Flies 25 3x10

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Tuesday
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Rest, recover, stretching, 5 rounds of HIIT (Shortish distance, not sure on specifics. 100% speed walk back to start.)

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Wednesday
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Stretch

Deadlift 265 3x8
Strict Press 75 3x8
Front Squat 155 3x8
Chins 3x5 BW
Arnold Press 30 3x10
BB Curl Just the bar 3x10

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Friday
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Stretch

Snatch 105 5x3
Dips 3x8 BW
Jump Squat (Parallel then jumping as high as possible) 135 5x3
Clapping Pushups to failure, 3 sets BW
Push Press (I go from a standard strict press position into a split for stability.) 115 5x3
Kipping Pullups 3x30 Secs BW

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Saturday
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Rest, recover, stretch, 5 rounds of HIIT (Shortish distance, not sure on specifics. 100% speed, walk back to start.)

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Sunday
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Rest, recover, stretch

[ThatGuy3077]

I didn't have much motivation at all today but I got it done, I worked through my tiredness and hatred of deadlifts. Not the best work out of my life though.

Deadlift 265 3x8
Strict Press 75 3x8
Front Squat 155 3x8
Chins 3x5 BW
Arnold Press 30 3x7
BB Curl Just the bar 3x10