OHP
1X8 @95
3X8 @145
Front squat
1X5 @135
1X0 @235 Flexibility suffered a bit from training.
Back squat
1x5 @135, 225
3X5 @245
1X8 @245
Pullups
3X5
Dips
1X5
3X5 +30#
Kroc rows
2X20 @90 each
KB swings
5x25 @140
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OHP
1X8 @95
3X8 @145
Front squat
1X5 @135
1X0 @235 Flexibility suffered a bit from training.
Back squat
1x5 @135, 225
3X5 @245
1X8 @245
Pullups
3X5
Dips
1X5
3X5 +30#
Kroc rows
2X20 @90 each
KB swings
5x25 @140
Lat is a little bunged up but the only thing it affected lifting-wise was OHP. Oddly enough.
OHP
2X5 @95
Back squat
1X5 @135, 225
3X8 @255
Might be ready to bump these up more.
Snatch grip deads
3X3 @225
Deads
1X5 @225, 315
1X3 @365
Pullups
3X5
Dips
3X5
Kroc rows
2X20 @90
Same thing with pullups last year, I think my weakness is in my arms, not back.
KB swings
4X25 @140#
Yesterday:
OHP
2X5 @95
3X5 @145
Back squat
2X5 @135
5X5 @225
Was pretty useless the day after a match but felt like I had to do something.
Today:
KB swings
250 over 20 mins. Did them on the minute. First two sets were 25 each to get blood pumping. The rest were 10 or 15.
Conditioning with team.
Might try to front squat, Klokov press, snatch dl, and row tomorrow morning.
Klokov press
1X5 @95, 105, 105, 105
Front squat
1X5 @105, 135, 225
1X3 @225 missed 4th rep
Snatch grip deads
1X3 @235
2x5 @235 started using straps
1X5 @245
Kroc rows
2X20 @90 each
I hope to keep working in snatch grip deads. Last time I got a full working set in I really felt my mid back being worked. I have a feeling this will help my front squat.
Did 250 Kb swings, 15 on the minute for the first ten and 10 on the minute for the second. Ripped a callus. Going to try another AM workout tomorrow.
OHP
1X8 @95, 135, 135
1X5 @135
Front squat
1x5 @135, 135, 185
1X1 @245
1X8 @185
Pullups
3X5
Dips
1X5
Stayed home unexpectedly today so I finished what I didn't get to this morning.
Back squat (not planned)
1X5 @135, 225
3X3 @275
Dips
3X5 +30#
Kroc rows
2X20 @90 each
Bye week coming up back to mwf lifting for a week.
OHP
1X5 @135, 155, 155, 155
Front squat
1X5 @135
2X3 @225
4X2 @225
Sets of three were the first and last of work sets. Took this from a Poliquin article to increase front squat. Do 6 sets of 2 and bump weight when you can do that same weight 6x4. Just playing catchup at this point.
1X8 @195
Pullups
3X5
3X3 negatives +30#
Dips
1X8, 1x5 +30, 1x5. Shoulder was a little tender so didn't want to risk more weighted sets.
Kroc rows
2X20 @90 each
Kb swings
4X25 @140
Snatch
1X5@45
1X3 @65, 85, 95, 95, 95
Clean and jerk
1X3 @135
5X2 @155
Snatch deads
1X5 @225, 255, 255, 255
Deads
1X5 @225
1X3 @315 note to self, do regular deads before snatch grip
Pendlay rows
3X8 @155
Klokov press
1X5 @95, 105, 105, 105
Back was really tight...still a bit from last week but compounded by Wednesday's session. Managed some lifts though.
OHP
1X5 @95
1X8,6,5 @145
Front squat
1X5 @135, 185
1X1 @225
1X20 @135 just wanted to see what the 20 rep squat hype was about...these were tough.
Back was still a little sore but got a few lifts in.
OHP
1X5 @95
3X8 @135
Front squat
1X5 @135, 195
1X10 @195
Back squat
1X5 @195, 245, 245, 245
Pullups
3X5
Had a bit of a revelation while squatting, well two of them. One was stance related. I didn't use inserts but kept stance shoulder width, which I always regarded as "wide." I still could get deep and feet felt glued to the floor. Second was I really wasn't as tight in my midsection as I thought. Concentrating on tightness helped the whole movement feel more controlled in all phases.
OHP
1X5 @95, 135
5x3 @155
Front squat
1X5 @135, 185, 225
Back squat
1X5 @225
1X3 @255
Pullups
4X5
Deads
2x5 @225
1X5 @275
Barbell row
1X5 @135, 155, 155, 155
Kroc row
1X10 @90 each
Wanted to do lower volume but challenging enough.
OHP
1X8 @95
1X5 @135, 155, 155, 155
Front squat
1X8 @135
3X8 @195
Back squat
1X3 @195, 235, 275, 275, 275
Pullups
4X5
Kroc rows
2X20 @90 each
Dips
1X5
3X5 +30#
Snatch
1X5 @45
1X3 @75
5X3 @95
Concentrated on keeping more upright on the first pull. As a result I felt a little unsteady catching but kept it under control.
Clean and jerk
1x3 @135
5X2 @155
Deads
1X5 @225, 315, 345
Snatch grip deads
1X5 @225,245
Did these with a little pull at lockout.
Barbell row
3X5 @165
Klokov press
1X5 @95, 105, 105, 105
Kb swings
3X20 @140
OHP
1X8 @95
1X5 @135, 160, 160
1X3 @160
1X8 @135
Front squat
1X8 @135, 205, 205, 205
Back squat
1X3 @205, 245
Pullups
4X5
Kroc rows
1X20@ 90 each
Dips
1X5
3X5 +35#
OHP
1X8 @95
1X5 @135, 160, 160, 160
Front squat
1X5 @135
3X3 @225 paused
Back squat
1X5 @225
3X8 @255
Pullups
4X5
Kroc rows
2X20 @90
Dips
1X5
3X5 +35#
Might try a semi-sumo deadlift Wednesday just for kicks.
Squat
2x5 @135
1X5 @225
3X6 @275
Trying undulating periodization...stealing it from Bobismighty. I always felt like the waveloading I tried off and on last year was beneficial but like this idea too.
Semi sumo deadlift
1X5 @225, 315
1X4 @335 Grip is challenging and these are more hamstring intensive. Width was slightly wider than my squat. Just barely wide enough to fit my arms in.
Snatch
1X5 @45
1X3 @65
5X2 @115 last set added an extra single
Clean and power jerk
1X3 @135
5X2 @165
Barbell row
3x5 @165
Klokov press
1X5 @95, 115, 115, 115
OHP
1X8 @95
1X5 @135
3X3 @165
Back squat
1X5 @145, 235
3X4 @295
Paused front squat
1x3 @165, 235
Pullups
4X5
Kroc rows
2X20 @90 each
Dips
1X5
3X5 +35#
OHP
1X8 @95,135, 145
1X5 @145
1X8 @135
Back squat
1X5 @135, 135, 225
3X8 @265
Pullups
5x5
Paused front squat
1x5 @135, 185, 185, 185
Kroc rows
2X20 @95 each
Dips
1X5
3X5 +40#
Kb swings
5x30 @100
This took over 2 hrs. I might try some kind of upper/lower split with deadlift/Oly days on Wednesdays.
Today didn't go as planned. I think I came to the realization that squatting three times per week isn't suitable for me. And that I want to focus on front squats. I read about 10x3 training and might give that a go for a cycle. Tried it with deads today.
Squat
1X5 @135, 135, 225, 285
Semi sumo deads
1X5 @225, 225
1X3 @315
Conventional
10X3 @315
Think I was beat from squatting.
Snatch pulls
1X3 @135
5X3 @185
Barbell row
3X5 @185
Clean pulls
1X3 @185
5X3 @225
Yesterday:
OHP
1x8 @95
1X5 @135
8X3 @155
Front squat
1X5 @135, 135, 185
8X3 @225 was going for 10x3 but wasn't flexible enough. I think I really have to concentrate on front squatting to go heavy.
3X3 @185 paused
Pullups
4X5
Done after this.
Gonna try a upper lowet split. Sun and Thurs upper, Mon and Fri lower. Wed deadlift and oly day.
OHP
2x8 @95
10X3 @155
1X8 @135
Pullups
4X5
Kroc rows
2X20 @95 each
Dips
1X5
3X5 +40#
Barbell row
1X5 @135, 175, 175, 175
Front squat
1X5 @135, 185
10X3 @235
1X5 @185 paused
Really pleased with these. Tried to do them on the second minute each set. Near the end I alternated every second and third minute. I have one more rugby match Saturday but just a friendly. Will maybe try 10x2 squats only Friday morning.
Sumo deads
1X5 @225
5X5 @275
Once I get into things again I might do sumo on Mon, conventional Wed, and RDL Friday with the new split. No reasoning or programming theory behind it, but deads are a weak point now so variation might work.
KB swings
5X20 @100
Deads
135x10
225X5
315X3
335X3x10
Snatch deads
225X3
255X3x3
Snatch
45x5
75x2
95X2x7
Clean and jerk
135X2
165X2x7
Peppering Angus for a light AM upper body workout then training in the afternoon.
Winged today. Not sure if upper day will work right after Oly day but I will give it another week since rugby will officially be over.
Klokov press
95X5x3
OHP
140X8x3
Pullups
4X5
Dips
3X10
Went to training, came back and decided to squat now instead of tomorrow to give me a rest day.
Front squat
135X5x2
185X3
245X3x3
225X5
Think I can get 245x3x10 Monday since I did these after hitting the scrum machine...
Barbell rows
135X5
185X5x3
OHP
95x8x2
135X5
165x3x2
155X5
Front squat
135X5x2
185X5
235X5x3
225X3 paused
Pretty much done after this. Too much partying this weekend.
Slightly different order today:
Warmup with overhead squats using bar, clean grip. Had to be really and there was a little bit of strain on my knees. But I feel if I work at this it will be beneficial.
Snatch
45x5
85X3
105X2x7
Clean and jerk
135x3
185X1x5
Deads
225X5
315X3
345X3x4
Goals for summer:
Front squat over 315 for reps
Snatch 185
Clean and jerk 255
OHP 225
Get deadlift to 450
OHP
95x5
135X5
155X5x3
Pullups
4X5
1x5 slow negatives +35#
Dips
1X5
3X5 +35#
Barbell row
135X5
195X5x3
Front squat
135X2x5
205x3
245X3x10
Sumo deads
225X5
285X5x3
Kb swings
100X30x5
I think the upper back work has helped with front squats. Couple times after the fifth set where I probably would've lost it. Got a foam roller recently and have been using it a few times a week. Funny how just a minute in one position rolling can make a give difference. Recommended if you don't have one.
OHP
95x8x2
135X5
165X3x10
Pullups
4X5
Dips
1X6
+30#x5x3
Barbell row
135X5
195X5x3