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Deadlift
1X4 @225
1X3 @315
1X4 @345
1X2 @390
1X1 @440 PR
1X10 @ 345
That's not quite what was prescribed for Mag Ort but felt pretty good.
Double overhand deads
4X1 @295 for poverty grip
Full clean and squat jerk/push press
1X3 @135
1X2 @155
1X2 @175
1X1 @195
1X1 @215 PR
1X0 @225
Damn I wanted 2 plates but felt weak off the first pull. I didn't want to harsh my mellow so only tried one.
Front squat
1X5 @135
1X5 @205
2x2 @255
2X2 @235 (2nd to last overall squat set)
Back squat
1X3 @255
1X3 @295
1X1 @315
1X1 @335 PR
OHP
1X3 @135
1X5 @155
2x3 @155
Snatches
1X3 @95
1X3 @115
1X2 @125
2X1 @135
Full clean and squat jerk/push press
1X3 @135
1X2 @165
1X1 @185
1X1 @205
Great work man. Hoping to get that strong
[QUOTE=MgcRugger;1098747723]Great work man. Hoping to get that strong[/QUOTE]
Thanks for dropping in. Keep doing the main compounds and you'll see great gains.
The gym at the resort has DBs up to 60# and got some work in while the wife was making a lantern or something. I did some DB squats, shoulder presses, and thrusters with 50-60#, the thrusters are very tiring! Also attempted dips and pullups, but pec was still bothering me. My shoulder has felt kind of funny, as well. I've been reading how that whole area can be affected, so I an thinking of laying off some lifts for a while.
I also worked in some other assistance work including DB over head squats.
Did some maintenance Oly lifts today, concentrated on full squat after the snatch with the bar only. I videod myself and really tried for butt down and back flat after watching some reps.
Full snatches w/bar
2x10
Snatches
1X3 @95
1X3 @115
1X3 @125
Full clean and push jerk
1X3 @135
1X3 @165
2X1 @185
Moved up a workout day to accommodate schedule. Starting a run of Smolov Jr for squats.
Front squat
1X5 @135
1X3 @195
1x3 @225 (last set of squats overall)
Back squats
4x9 @235
OHP
1X3 @135
3X5 @145
BTN OHP
3X3 @135
RDLs
1X5 @225
3X5 @245
Pendlay rows
3X5 @155
Diet has been junk lately, so we are going a low carb route. Last night we made "get some" ice cream...the recipe can be found by googling "get some" or "bulletproof" ice cream...can't link well from mobile. Going to limit beer intake, it always seems to increase over summer. Time to fix that! I would like to get down to 230 by start of practice in August.
Did some conditioning today, about 30 mins of 40m sprints. That's not too much to write home about, but I did come to a realization after watching some of the videos I took of my lifts. My plates looked a little smaller in diameter than regular plates, so I decided to measure them. They are 16", about an inch an three quarters less than standard...wondering if that's worth an extra 20# on DLs?!? Probably not, but since I was planning on buying my next pair of plates other than a big chain store (hopefully bumpers), I might find out later this year.
Front squats
1X5 @135
1X5 @205
Back squats
1X5 @225
5X7 @255
Deads
1X4 @225
1X3 @315
1X1 @355
1X1 @405
1X0 @450
I was trying to max one last time on deads for a while but I found even overlapping deadlift and squat programs even for one week stinks. I'll try aster this cycle is up. I have a feeling the 5 sets of 7 will be the hardest day.
Didn't have time for much else, had to make it quick...considering lifting in the morning first thing. We will see about that.
I made an error with my first rep scheme calculations...first two days were done with regular Smolov in mind. I fixed my tables early enough though.
Front squat
1X5 @135
1X3 @225
Back squat
1X5 @225
8X4 @275
This was brutal.
OHP
1x3 @135
3X5 @150
Took an hour just for those two lifts.
Squats 10x3 @285
Snatches
1X5 @95
2x3 @115
2x1 @125
Full cleans and squat jerk
1X3 @135
1X3 @165
1X1@185
RDLs
1X3 @275
1X3 @295
1X3 @315
Random shoulder raises and curlz for gainz.
The squat session was not as taxing as I predicted, but my Olys felt pretty weak. Squatted barefoot which was the second time I tried that. Felt pretty good.
Front squat
1X5 @135
1X3 @225
1X1 @255
Back squat
1X1 @225
6X6 @255
First for sets were a breeze, got interrupted and last two were ugly.
OHP
1x3 @135
2X5 @155
1X4 @155
Missed the last rep about the top of my head. I've seen YouTube vids counting these as full reps, but I count it as a miss.
RDLs
1X3 @245
2X3 @315
Pullups
3x3
Pec is still store but manageable. I can't wait to start dips again.
Tried to get in my training this morning due to schedule this evening, didn't work too well. I didn't sleep too well plus I am just stiff overall in the AM.
Front squat
1X5 @135
1X3 @225
1X1 @275 PR
Back squat
1X3 @275
I threw a pot of coffee on but by the time it was ready, I already checked out mentally. I might try late this evening since I am on a schedule with Smolov Jr.
Smolov Jr officially beat me yesterday. I think u was doing to much running on non lifting days to recover.
Front squat
1X5 @135
1X3 @225
Back squat
1X3 @225
3X4 @295
Felt food today with a new approach after burning out last week. I started a wave type pattern with squats. I read a bunch of articles about the system and seems natural...if you look at the point in my log where I started squatting seriously, I used a similar pattern. I combined front and back squats with fronts being the first part of the wave.
Front squats
1X5 @135
1X3 @225
1X2 @235
1X1 @245
1X3 @235
1X2 @245
1X1 @255
1X5 @225 (2nd to last set of squats overall)
Back squats
1X5 @255
1X3 @265
1X2 @275
1X5 @265
1X3 @275
1X2 @285
1X10 @225 for fun
OHP
1X5 @135
1X3 @145
1X2 @155
1X5 @145
1X3 @155
1X0 @165
Tried the same wave but hit a wall. Think my upper body was a little torched from softball this weekend.
Pullups
1X3
3x2
Shoulder raises and random arm work.
Hopefully dips Wednesday.
Deads
1X5 @225
1X3 @315
1X3 @365
1X1 @400
1X0 @450 missed off the floor
1X8 @390
1X4 @365 tried to go for 10 here
Snatch
1X3 @95
3X3 @115
Snatch pulls
1X3 @135
Clean and press
1X3 @135
1X3 @165
Tried a couple dips but felt a little too sore to go all the way for a complete rep. Dammit!
Front squat
1X5 @135
1X3 @235
1X2 @245
1X1 @255
1X3 @245
1X2 @255
1X1 @265
Back squat
1X5 @265
1X3 @275
1X2 @285
1X5 @275
1X3 @285
1X2 @295
Might repeat that cycle Monday.
OHP
1x5 @135
1X3 @145
1X2 @155
1X5 @145
1X3 @155
1X0 @165
Stalled in the same place as earlier this week.
Pullups
1X4
3X3
Much less pec discomfort.
RDLs
1X5 @225
1X3 @275
2X3 @315
Random arm work.
Front squats
1X8 @135
1X3 @225
1X3 @245
1X2 @255
1X1 @265
1X1 @255
1X1 @265
1x0 @275
Back squats
1X5 @275
1X3 @285
1X2 @295
1X5 @285
1X3 @295
1X2 @305
Might eliminate a wave of front squats, took me an hour to get through these. Also did a set of ten with two plates on back squat.
OHP
1X7 @135
1X5 @145
1X3 @155
1X7 @145
1X5 @155
1X0 @165
I keep missing at the bottom on the OHP at that weight. I figured a different rep scheme might help...might need another approach.
DB OHP
1X5 @55
2X3 @60
Pullups
1x4
3X3
Deads
1X5 @135
1X5 @225
1X5 @315
1X2 @365
1X1 @405
1X0 @450
1X2 @405
1X8 @365
Missed again heavy set off the floor.
Snatch pulls
1X3 @135
1X3 @155
Clean pulls
1X3 @155
1X3 @185
1X3 @225
Pushups
1X5
1X8
Tried a set of dips, got two at halfway.
Front squat
1X5 @135
1X3 @225
1X3 @255
2x1 @265
Back squat
1X5 @285
1X3 @295
1X2 @305
1X5 @295
1X3 @305
1X2 @315
1X10 @225 Did these with a slight pause atg, hard as hell after heavy squatting.
OHP
1x5 @135
1X3 @155
2X5 @135
Think my back is fatigued from squatting enough to affect my standing press.
Pullups
2x4
2x3
RDLs
1X5 @225
3X3 @325
Dips
3X3 Finally felt no pain, still took it easy.
Random arm work and static holds for gainz.
Had to be quick today. Felt pretty good though.
Front squats
1X5 @135
1X5 @225
1X3 @255
1X2 @265
1X1 @275
Backs squats
1x5 @285
1X5 @295
1X5 @305
Wanted to do my waves but time was running out so I tried to be efficient.
OHP
1X8 @135
3X5 @135
Pullups
1X4
3X3
Snatch
1X3 @95
2X3 @115
3X1 @135
Full clean and press
1X3 @135
1X3 @165
1X1 @185
1X1 @205
Clean pulls
1X3 @225
1X5 @245
Deads
1X3 @315
4X4 @365
1X2 @410
1X8 @365
Dips
2X3
2X5
Front squat
1X6 @135
1X5 @225
1X5 @245
1X3 @255
2x1 @265 Wanted1 set of 2 though.
Back squat
1X5 @285
1X5 @295
1X3 @305
1X2 @315
1X5 @305
1X3 @315
1X2 @325
The last wave was a grind. Especially the last rep of each set.
OHP
1X3 @135
3X5 @145
Pullups
2X4
2X3
Random arm/grip work (3 plate double overhand dead soon).
Was a little surprised, practice started this week and was able to carry on well, we shall see after contact next week.
Wasn't quite into it today, skipped front squat save for warmup of 135. Did a ramped 3x3 on back squat.
Back squat
1X5 @225
1X3 @295
1X3 @315
1X3 @335
OHP
1X3 @135
3x5 @150
Pullups 4x3
Deads
1x5 @135
1X5 @225
1X4 @315
1X2 @365
1X1 @415
1X0 @450
1x5 @390
Frustrated that I haven't hit 450 yet.
Snatches
1X3 @95
1X3 @115
Little drained after that and already took over an hour. Practice stsrted recently and have at least noticed my hits have improved, tackling form still needs work.
Was pretty beat before training today. And I tried something different, OHP first.
OHP
1X3 @135
3X5 @155
Front squat
1X5 @135
1X3 @225
Mobility sucked.
Back squat
1x5 @225
1X1 @315
1X1 @365 PR!
1X8 @245 ATG paused
Pullups
15 over 4 sets
RDLs
1X5 @225
1X3 @315
2X3 @325
Didn't feel like I could've grinded through 3 squat waves, and it was about time for a PR attempt, I am happy.
Every now and again, I will try something stupid, like go for a max in successive workouts, but usually not on the same lift. Friday I hit 365 on squat, felt like I had more in me...
OHP
1x5 @135
1X5 @155
1X3 @155
1X5 @145 Still stuck.
Front squat
1X5 @135
1X3 @225
1X3 @255
Back squat
1X3 @255
1X1 @355
1X0 @390
Lost it in the hole, always was my sticking point. I had a good reason for trying, going on vacation next week and today was my last squat session for nearly two. Honestly felt like I had 390 Friday, but maybe been too muchax effort! Might try and DL Wednesday morning but not trying to max.
Deads
1X5 @135
1X5 @225
1X4 @315
4x4 @390
Pullups
6 sets totalling 25
Dips 6x3
I didn't have time to strength train yesterday, but with upcoming schedule (vaycay before first match next week) I lifted before rugby training today (at least the deads and a few sets of pullups and dips). Kinda hurting now but have a deload next week.
Front squat
1X5 @135
1X3 @225
1X2 @245
Back squat
1X5 @245
1X2 @295
1X8 @245 paused atg
OHP
2X6 @135
Pullups
3X3
Plate swings (like Kb swings, something I kind of made up)
3X10 w/2 plates
Got back from a ten hour drive, hammies were tight.
Had a mild shoulder sprain in the last sequence of the first match a week and a half ago and couldn't lift. Got back into it today lightly though there is still some tenderness.
Back squat
1X5 @135
1X5 @225
1X3 @275
1x3 @295
1X2 @315
3X3 @275
All atg, last three sets at 275 were paused atg.
OHP
3x5 @135
Pullups
1X3
These were rough on the shoulder.
RDLs
1X5 @225
3X3 @275
Did some random arm work for shoulders.