OHP: 130x5, 150x3, 165x4
OHP BBB assistance: 95x10x5
Pullups: 50 across like 9 or 10 sets
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OHP: 130x5, 150x3, 165x4
OHP BBB assistance: 95x10x5
Pullups: 50 across like 9 or 10 sets
Deload Week:
Front squats: 135x5x4, 135x10
DB stiff legged deads: 70x5x3
Bench deload: 185x10, x8, x8 (Felt way heavier than it should have)
DB Rows: 110x3 each arm
Dips: 10x3
Split snatches: 95x3, 105x3
Power cleans: 135x5, 155x3, 165x2, 175x2, 185x1, 195x1, 200x1 (new PR!), then 5 or 6 more singles at 185
DL & OHP Deload:
Deadlifts: 225x5x3
OHP: 95x10x3 supersetted w/sets of 10 chins
Face pulls supersetted with
3 sets of CGBP @ 135
Will begin next 5/3/1 cycle with the following training maxes:
Front squat-235
Deadlift-405
Bench: 260
OHP: 180
Power clean: 180
Bench: 175x5, 195x5, 220x9, 260x1
DB Rows: 120x10, 120x8x4
Dips: 20, 15, 10, 10, 10
Front squats: 160x5, 175x5, 195x9 (1 less rep than 2 mos ago, some pretty sever lower back rounding)
Accessory: Did like 4 pause front squats with 135 & 10 pullups and went home. I'll do cleans + some more light FS & hamstring/ab work tomorrow.
Power cleans: 135x5, 155x3, 175x2, 185x1, 195x1, 205x1, Failed 210, 185x1x4, 190x1
Deadlifts: 275x5, 315x5, 350x6 (no belt, pause). Amazing how much less I can lift when doing regular deads w/o a belt & pausing b/t reps. I was repping this like 15 times with the trap bar, a belt & touch & go.
OHP: 115x5, 135x5, 155x6
Chinups: 10, 8, 6, 6
DB Skullcrushers: 25x15, x10, x10
Bench: 185x3, 210x3, 235x5 (+ help from spotter on 2 additional reps). Real ****ty.
CGBP BBB: 135x10x4
DB Rows: 125x10, 6, 8, 6
3 sec up, 3 sec down curls: 55x7, 7, 5
Dips: 20, 15, 15
Front squat: 165x3, 190x3, 210x7 (some real ugly reps 5-7)
Did some conditioning 3 circuits with 95lbs. of 6 reps each of hang clean, front squat, push press, good mornings, and bent over rows without putting the barbell down.
Power cleans: 135x3,155x3, 175x3, 185x2, 195x1, Failed at 210 twice, Got 185x1 a few more times
RDLs: 135x10, 155x10x2
Front squats: 165x3, 195x3, 215x3
OHP: 125x3, 145x3, 160x4
Chinups: 10
Pullups: 7setx5reps
Bench: 195x5, 220x3, 245x4 (needed a bit of spotter help on 5)
DB Press: 75x10, 7, 6, 6, 5
DB Rows 125x10, 8, 6, 6, 8 (left arm is weaker than right for some reason. Used to be opposite.)
Some tricep and bicep isolation work
Front squats: 165x5, 195x3, 225x3 (basically all my lifts have regressed in the last 1-2 mos), 225x1, 225x1
High back box squats: 225x5, 10, 5, 5, 5
1 leg DB deads: 55x3x8
Hanging leg raises: 3x10
Deadlift: 285x3, 330x3, 365x5
OHP: 135x5, 155x3, 170x3
Messed around with some snatches at 95. Discovered I can't really overhead squat the bar.
Thinking of trying Dan John's 40 day/Even Easier Strength.
Day 1/40
Bench: 205x5x2 (moderately hard)
Chinups: BW+12.5x5 (pretty easy)
Front squat: 155x5x2 (pretty easy)
Deadlifts: 245x5x2 (back still hurts from DLing Sat)
Farmer's Walks w/105 not very far
Forgot my shorts and had to wear jeans to lift today.
Bench: 205x5x2 (not easy, not hard)
Chins: BW+15x5x2 (sort of difficult)
Front squat: 135x5x2 (had to clean weight up and was wearing jeans so didnt bother going up to yesterday's 155. very easy)
Deadlifts: 245x5x2 (not too bad)
Farmers Walks w/125 ea maybe 25 yards, two times
Decided I will run Dan John 40 day thing + PLP simultaneously
Warmup: DB swings w/40s, Goblet squats w/30s
Bench: 205x5, 225x3, 235x2
Deads: 225x5, 275x3, 315x2
Front Squats: 155x5, 185x3, 205x2
Nothing felt very easy. I'm probably going heavier than I should be.
PLP: 10 day. All done in 1 set.
Did PLP 11 day yesterday.
Today:
Bench: 205x5, 210x5 (sort of hard, shoulders aren't fresh)
Deads: 245x5x2 did a lot of these sumo style as an experiment. Weight felt slightly heavier sumo.
Front squats: 155x5, 165x5 (didn't feel too bad)
Decided to stop 5/3/1 now then?
Yeah, going to run the 40day/PLP combo for at least the next 8 weeks.
Yesterday:
Bench: 210x5x2
Deads: 245x5, 255x5
Front squats: 165x5x2
Farmer's walk w/125s for about 30 yardsx2
PLP 13 day
PLP 14 yesterday.
Bench: 210x5x2
Deads: 245x5x2
Front squats: 165x5, 175x5
Farmer's Walk: 100x40 yardsx2
PLP 15 day
PLP 15 yesterday. Skipped the 40 day workout, so did what was supposed to be yesterday's workout today. Will sub in what should have been today's workout tmrw, which would otherwise have been a rest day.
All singles today:
Bench: 185, 205, 225, 235, 245, 260 (heavy but not a max)
Dead: 225, 255, 275, 315, 345, 375 (felt like a max, which is ****ty)
Front squat: 135, 155, 185, 205, 215, 225 (very heavy)
Carries w/100s, about 35 yds and back
PLP 16. Got 12 pullups in one set.
PLP 17.
Super light day:
Deads: 185x10
Front squats: 135x10
Bench: 135x10
Forgot to do carries
Bench: 215x5x2
Front squats: 175x5x2
Deads: 265x5x2
Carries: 125sx35ydsx2
PLP 18 day (13 in one set on pullups)
Took yesterday off.
Bench: 215x5, 225x3, 245x2 (heavy)
Front squat: 175x5, 195x3, 215x2 (heavy)
Deads: 265x5, 315x3 (very heavy), 335x2 (nearly missed these reps)
Carries: 115sx35 ydsx2
PLP 19 (only 10 pullups in first set)
PLP 20 today. (14 pullups in 1st set but I probably cheated on not going down all the way)
Decided to sub in power cleans for deadlifts for the next two weeks b/c my lower back is fried.
Bench: 215x5x2
Front squat: 175x5x2
Power cleans: 155x5x2
Carries: 150sx15yds; 150 suitcase carryx15 yds
Bench: 215x5x2
Front squat: 175x5, 180x5
Power cleans: 155x5x2
Carries: 95sx50ydsx2
PLP 21