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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.
Deadlift
1X8 @135
1X5 @225
1X4 @315
2X2 @390
4X1 @390
1X5 @365
Gonna try to reset Mag Ort for deads next week.
Came home from training with a little left in the tank. So I decided to hit the weights, though not in my usual "over-do-it" fashion.
Pullups
14 over 4 sets
Front squat
1X5 @135
2X3 @225
Back squat
1X3 @225
3X3 @275 paused atg
OHP
3x5 @135
Read some tips here today to improve weak OHP and used a closer grip as a result. Also the last time I sprained a shoulder, overhead work seemed to help.
Started a 531 cycle for squat and OHP. Was pretty sick today and hadn't eaten much.
Squat
1X5 @135
1X5 @165
1X3@205
1X5 @225
1X5 @255
1X5 @285 Was pretty beat at that point.
OHP
1X5 @60
1X5 @75
1X5 @95
1X3 @100
1X5 @115
1X8 @135
Pullups
14 over sets
Had a rough couple of two Weeks. Been sick, missed a match, and strained my back on deads last week. Got back into week two of 531 for squats and didn't fare much better.
Front squat
1X5@135
1 X5 @165
1X3 @205
1X3 @235
Back squat
1X3 @235
1X3 @265
1X2 @305
OHP
1x5 @60
1X5 @75
1X3 @95
1X5 @115
1X5 @145
Pullups
3x3
2x5 slow negatives
Back is a little sore, might skip deads this week and do Oly and front squats on Wednesday. I think I will also go back to wave pattern squats for in season play and concentrate on ATG form.
Snatch
3X3 @95
3x3 @115
Clean and press
1X3 @135
1X3 @155
1X2 @175
1X0 @205 Just wanted to see where I stood with this attempt since it was well over a month since I did these lifts.
Clean pull to waist
3X5 @255 These were brutal! Overall I was gassed from the Oly lifts but I really felt the pulls in my legs at the top of the lift.
Dips
4X5
Pullups
3X3
Front squat
2X5 @135
2X3 @225
2X1 @245
Back squat
1x5 @225
3X5 @245 ATG, last two sets with a pause
OHP
1X5 @135
2X5 @145
1X4 @145 missed last rep of last set
Pullups
15 over 5 sets
5 negatives
Snatch pulls to chest
1X3 @145
3X3 @165
Clean pulls to waist
1X3 @225
3X2 @265
Dips
4X5
Front squat
1X5 @135
1X3 @225
1X3 @235
1X2 @245
1X1 @255
Back squat
1X5 @235
1X5 @255
1X3 @265
1X2 @275
1X5 @265
1X3 @275
1X2 @285
OHP
1X5 @135
3X5 @145
Pullups
20 over 5 sets
Snatch pulls
1X3 @145
1X3 @155
1X3 @165
Clean pulls
1X3 @225
1X3 @255
1X3 @265
RDLs
3X5 @225
Dips
24 over 5 sets each set to failure, first set of eight.
Legs feel toasted. Hope I hold up at practice tomorrow.
Front squats
2X5 @125
1X3 @225
3X3 @235
Back squat
1x5 @235
3X3 @275
Pullups
22 over 5 sets
Snatch pulls
1x3 @150
1X3 @165
1X3 @185
Clean pulls
1X3 @225
1X2 @255
1X3 @275
OHP
1X5 @135
2X5 @150
1x2 @150 missed last two reps
Dips
3X8
RDLs
3X3 @275
Had to move my workout to first thing this morning and it sucked to say the least.
Front squat
2X5 @135
2X3 @225
1X3 @245
1X1 @255
Wanted to go for a wave but energy level and confidence wasn't there.
OHP
3x5 @135
Deadlift
1X5 @225
1X3 @315
1X1 @365
It definitely showed I haven't done these in a month.
Pullups
20 over several sets
Dips 2x8
Front squat
1X5 @135
1X5 @185
1X5 @225
1X3 @245
1X1 @245
Back squat
1X3 @245
1X2 @275
1X1 @295
Experimented with elevated heel, worked well, I think. More stable and narrower stance.
OHP
1X8 @95
1X5 @115
1X5 @135
2X3 @155
Pullups
6X3
Deads
1X5 @225
1X3, 4, & 5 @315
Dips
3X8
Front squat
1X5 @135
1X5 @185
1X5 @235
OHP
1X8 @95
1X8 @115
1X5 @135
1X2 @155 %@!?$!!!
1X3 @135 Not happy with OHP lately.
Deads
1X5 @225
1X5 @315
2x3 @365
2X2 @365
Pullups
6X3
1X2
Dips
3X8
Front squat
1X5 @135
1X5 @195
1X5 @225
1X0 @245 Tried using straps...I liked the idea and it felt like the regular rack position felt good, but going heavy was uncomfortable.
Back squat
1X3 @225
1X3 @245
1X3 @275
OHP
1X8 @95
1X8 @115
1X5 @135
1X5 @145
Pullups
20 over several sets
RDLs
3X5 @245
What position do you play?
Loosehead, mostly. I played a bit of tight but not a whole lot! I feel like there are two extremes with other front rowers in my men's league. Either they are extremely fit or extremely not. I fall somewhere in between.
[QUOTE=jamalfudge;1154962283]Loosehead, mostly. I played a bit of tight but not a whole lot! I feel like there are two extremes with other front rowers in my men's league. Either they are extremely fit or extremely not. I fall somewhere in between.[/QUOTE]
In my highschool team it's the exact same about the front rowers fitness levels. Quick question about you playing tight for a while, did you ever experience any neck strain during the scrums? I play hooker and at the end of some games where there would be a scrum every 4-5 minutes my neck killed. My coaches said it was normal but I've still been trying to find a way to get rid of the discomfort.
[QUOTE=kurse196;1155293033]In my highschool team it's the exact same about the front rowers fitness levels. Quick question about you playing tight for a while, did you ever experience any neck strain during the scrums? I play hooker and at the end of some games where there would be a scrum every 4-5 minutes my neck killed. My coaches said it was normal but I've still been trying to find a way to get rid of the discomfort.[/QUOTE]
I have noticed neck soreness after matches even playing loose. I recently corrected my form, allowing my neck to get more on center with the opposing prop's chest whereas before I'd have my neck slightly to my left. I get sore when form is off and sore when form is perfect and I spend all day driving the other pack backward. Just be sure you aren't experiencing pain vs soreness, and concentrate on having your props' shoulders line up with yours on your prebind to get a good setup.
Front squat
1X5 @135
1X5 @195
1X5 @225
1X2 @255 was going for 3
OHP
1X5 @95
1X5 @115
1X5 @135
1X5 @155 actually did these first, think it helped.
Deads
1X5 @255
4X4 @325
1X0 @375
1X10 @325 Trying again for mag ort, think squats took a little out of me.
Pullups
8X3
Dips
2X9
1X8
Clean pulls
3X5 @225
OHP
1X5 @95
1X5 @115
1X5 @135
1X5 @145
1X3 @165
Front squat
1X5 @135
1X2 @195 wrist was still uncomfortable from last Wed. Might seriously focus on back squats and use fronts as an accessory.
Back squat
1X5 @195
1X5 @235
1X5 @265
1X5 @285
These were atg with a slight pause at the bottom. I actually feel better balance with a slight pause (talking .5-1 sec). Have a couple of free Weeks so I am trying to get my 5rm up before I try Bill Starr 5x5 for squat and ohp.
Pullups
25 over several sets. I was a little distracted, probably had a few ugly reps but didn't really count those.
Dips
1X10
1X8
1X5 Thought I'd be disappointed with these but felt good.
RDLs
3X5 @275
Squat
1X5 @135
1X5 @195
2x5 @235
Deads
1X5 @225
4X4 @325
2X2 @375
1X10 @325
Snatch
2X3 @95
1X3 @115
Clean and press
1X3 @135
1X2 @155
1X2 @185
1X0 @205 I cleaned the bar but missed the push press halfway up. I made two attempts. Not disappointed though.
Clean pulls
1X3 @225
3X3 @255
Had a crappy workout Friday, worked up to a set of 295 on squats, hit 2 out of three reps. Didn't hit OHP either.
Today:
Squat (first two sets were fronts)
1X5 @135
1X5 @185
1X5 @245
1X5 @265
1X5 @285 Repeat of last week since I failed Friday.
1X3 @225 fronts
OHP
1X5 @95
1X5 @115
1X5 @135
1X5 @140
1X5 @160
Pullups
40 total
Dips
1X10
1X8
2X5
RDLs
1X5 @225
3X3 @295
Messed around with some overhead squats with 25 & 35# plates as I was cleaning up. Man these are tough! But my back was never more straight while squatting.
Friday might try 3x5 paused dips. I watched a Poliquin vid and he said these were beneficial...
Overhead squat
3X5 @45
Squat
1X5 @135
1X5 @195
2x5 @245
Deads
1X5 @225
1X5 @315
1X5 @365
Deficit deads
2X3 @315
Clean and press
1X3 @135
1X1 @185
1X0 @225
Clean pulls
3X3 @245
Got a quick workout in this morning, felt great! Wish I could do this more often.
OHP
1X5 @95
1X5 @115
1X5 @135
1X5 @145
1X1 @165 was going for 3
1X3 @145
Squat
1X5 @145
1X5 @195
1X5 @245
1X5 @265
1X3 @295
Pullups
31 over several sets
Paused dips
3X7
Squat
1X5 @135
1X5 @225
1X5 @255
1X5 @275
1X5 @295
Front squat
3X1 @225 Atg paused
OHP
1X10 @95
1X10 @115
1X8 @135
Pullups
30
Dips
2X10
1X8
1X6
1X4
Had the day off and the last match of the fall season is this week. Went all out today, 2 hr session.
Squat
1X5 @135, 225, 255, 255 paused atg emphasis
Deads
1X5 @225, 315, 385
3x3 @325 from 2" deficit
Clean and press
1X3 @135
1X0 @185
Pullups
30
Paused dips
3X7
Klokov press
1X8 @65, 75, 85
Front squat
1X5 @135
1X3 @185
3X1 @235
AM session today, short n sweet.
OHP
1X5 @95, 115, 135, 140, 150
Squat
1X5 @135, 225, 255, 275, 295
Pullups
31
Dips
1X10
1X8
1X7
Not too bad considering I was lucky to get 5 hrs if sleep. And damn it was cold! That time of year, I guess.
Good logging dude. Keep at it!
[QUOTE=Sanderson86;1168423913]Good logging dude. Keep at it![/QUOTE]
Thanks for dropping in man!
*Side note because I know I will forget. Last week I started to keeo track of macros with a generic app. My goal is to go from 240 down to 225. Well, at least to lose inches of fat by the end of January 2014. This is a first for me, counting food, that is. I never really realized how fast calories add up until a week ago...
Another AM session today, had it's UPS and downs. I like getting active early but don't always feel as flexible.
Squat
1X5 @135, 225, 255, 255 paused atg
Deads
1X5 @225
1X4 @315
1X1 @365 lower back was still pretty tight (loosens up throughout the day)
Snatch grip deads
1X3 @225, 225 245 Experiment, I like these, just have to work grip more
Clean pulls
3x5 @245
Klokov press
1X8 @75
3X5 @95
Goal was to hit 395 x5 on deads, I might have another go quick after work if I am up to it and do some high rep front squats. We shall see.
Got another session in this afternoon. Not what I expected but felt good.
Deads
1X5 @135, 225, 315
1X2 @395, 385
Rows
1X5 @135, 155, 165, 165
Snatch pulls
1X5 @145, 165, 165 165
Front squat paused atg
1X5 @135, 185, 185
Klokov press
1X5 @75, 95, 115
Did some turkey day burpees. About 150 over twenty mins. I did 15 one minute rounds with twenty second rests. Figured I'd log this while waiting for grub.