Back squat
95x5
135x3
185x3
225x3
255x3x10
OHP
95x8
135x3
150x3x3
160x3x2
Pull ups
40
Printable View
Back squat
95x5
135x3
185x3
225x3
255x3x10
OHP
95x8
135x3
150x3x3
160x3x2
Pull ups
40
Front squat
95x5
135x3
185x1
225x1
255x1
275x1
Snatch high pull
135x3
185x3x3
Clean pull
185x3
225x3x3
Back squat
95x5
135x3
185x1
225x1
255x1
275x1
295x1
315x1
BTN OHP
95x8
115x8
135x3
Pull ups
30
Muscle snatch/OHS warmup
45x5
75x5
Snatch
75x3
95x3
115x1 +5OHS
Clean and jerk
135x2+1
165x1+1
185x1
Snatch DL
225x3
275x3
315x3
Walking lunges
A bunch with 25# plates
A bunch with 45# plates
Front squat
95x5
135x3
185x1
225x1
255x1
275x1
295x1
245x2x3 paused
Did a little experiment to see what stance I stay more upright in. Turns out it's a little wider (for me) than I got used to doing. Oddly enough for back squats I prefer a narrow stance. Going to stick with this configuration for now.
OHP
95x8
135x3
160x1
170x1
190x1
155x5
145x5
KB rows
130x10 each
130x12 each
Back squat
95x3x2
135x3
185x1
225x1
255x2
275x1
295x1
315x1
275x2
Pull ups
30
Paused dips
2x10
Muscle snatch/OHS warmup
45x5
75x5
Snatch
75x3
95x3
115x2x5
Clean and jerk
135x2
165x2x5
Deadlift
225x4
275x3
325x4x4
365x2
405x2
325x10
Back squat
95x3x2
135x3
185x1
225x1
275x1
315x1x3
255x2 paused
225x5
OHP
135x5
155x3
165x3
175x3
Pull ups
30
Walking lunges
a bunch
Goblet squat
45x10
Front squat
135x5
185x1
225x1
255x1
275x1
295x1x3
255x2x3 paused
SLDL
225x8
275x5
295x5
Paused dips
3x10
KB rows
130x12 each
Are you following any specific program or just going by feel?
[QUOTE=idunnobrah;1367245751]Are you following any specific program or just going by feel?[/QUOTE]
Combination of both but lately mostly by feel. There really isn't a program centered around daily squatting but rather shoot for low reps/singles. I found that on regular programs, if I had an off day (which happened often enough with rugby) I'd miss my prescribed lifts one day and be stuck waiting 3 days til the next squat day and be all off kilter. For Oly lifts I'm going off a beginner program variation (5x2 for both lifts one day and a single the other day). Deadlifts, haven't really found to much of a groove, been doing Mag Ort last couple weeks because I like the volume + doubles aspect. Upper body is almost totally by feel but I've been trying to work up to a max single on ohp one day and a max triple another.
Goblet squat
45x10
Back squat
135x5
185x1
225x1
255x1
275x1
295x1
325x1x3
275x2x2 paused
BTN OHP
95X8
115X8
125x5
Pull ups
30
Little bit of a low energy morning. Worked in some Oly lifts.
Goblet squat
45x10
Muscle snatch/OHS warmup
45x5
75x5
Snatch
75x3
95x2
115x1
125x1
135x0
Clean and jerk
135x2
155x1
175x1
195x0
Goblet squat
45x10
Front squat
135x3
185x1
225x1
255x1
275x1
295x1
315x1 grinder
OHP
135x5
155x1
175x1
195x1 Not very fast going up but not ME either, felt good.
155x5
145x5
KB rows
130x10
130x12 all each side
Goblet squat
45x10
Back squat
135x3
185x1
225x1
255x1
275x1
295x1
315x1
335x1
Pull ups
35
Snatch
45x3
75x3
95x3
115x1
125x1
135x1
Clean and jerk
145x1
165x1
185x1
195x1
Deadlift
225x3
295x3
335x4x4
375x2
415x0
335x11
Goblet squat
45x10
Paused back squat
135x3
185x1
225x1
255x1
275x1x3
OHP
135x5
160x3
180x3 new 3rm
Pull ups
35
Goblet squat
45x10
Paused front squat
135x3
185x1
225x1
255x1
275x1
Paused dips
3x8
Snatch pull
225x3x3
Goblet squat
45x10
Paused back squat
135x3
185x1
225x1
255x1
275x1
295x1x2
255x5 normal speed
BTN OHP
95x8
115x8
135x3
Pull ups
30
KB row
130x10 each
Snatch
75x3
95x3
115x2x5
Clean and jerk
135x2
155x2
175x2x5
Goblet squat
45x10
Front squat
135x3
185x1
225x1
255x1
245x5
OHP
135x5
155x1
175x1
200x1 HUGE pr
160x5
150x5
Drop snatch
45x3
75x3
95x3
KB rows
130x10
130x12 each side
Goblet squat
45x10
Back squat
135x3
185x1
225x1
255x2
275x2
295x2
255x5
Pull ups
35
Dips
2x8 paused
+25#x4
+50#x4
Snatch
45x3
75x3
95x3
115x1
125x1
135x1
145x1 pr
Came to a bit of a revelation with these. Started with a little bit wider stance, toes out. It was a LOT easier to catch the bar low(er).
Clean and jerk
135x1
155x1
175x1
195x1
205x0
Similar idea with the jerk, aim about 45 degrees outward, makes it so much easier to work with.
Deadlift
225x5
295x5
335x4x4
375x2
415x1 was supposed to get 2.
335x10
Goblet squat
45x10
Back squat
135x3
185x3
225x2
255x2
285x2
315x2
275x5
OHP
135x5
165x3
185x1
Pull ups
12
All I had time for
Goblet squat
45x10
Front squat
135x3
185x2
225x1
255x1
275x1
135x10
Dips
2x10
1x5 weighted
1x5
KB rows
130x10x2 each side
Goblet squat
45x10
Back squat
135x3
185x2
225x1
255x1
275x1
295x1
315x1
BTN OHP
95x8
115x8
135x3
Pull ups
30
Goblet squat
45x10
Snatch
75x3
95x3
115x2x5
Clean and jerk
135x2
175x2x5
Yesterday afternoon did some quick deadlifts
Deadlift
225x5
315x5
365x5
Snatch grip
225x5
275x5
315x5
Today
Goblet squat
45x10
Front squat
135x3
185x2
225x1
245x1
265x1
285x1
OHP
135x5
155x3
185x2 2rm
165x5
KB rows
130x12x2 each
Goblet squat
45x10
Back squat
135x3
185x3
225x3
275x3
295x1
315x1
Pull ups
40
Dips
2x10 paused
1x5 weighted
1x5
Walking lunges
a bunch in 5 minutes straight, some weighted
I always assumed that because I can comfortably get into a deep squat i had decent mobility. Decided to take a look at where the bar sits in my bottom position on front squats and it sits right over my toes. Been working on hip mobility to remedy this. All this time I have pretty much been muscling the weight up.
Snatch
75x3
105x3
135x1x3
felt like the best snatches I've had, form-wise, ever
Clean and jerk
145x2
165x1
185x1
205x0
Deadlift
275x5
335x3
365x1
405x1
425x1 recent pr
365x1
Front squat
45x10
135x3
225x3
255x3
275x1x3
185x10
These were tough. Used a slightly wider stance forcing knees out.
OHP
135x5
165x3
185x2
Pull ups
35
Goblet squat
45x10
135x3
185x3
225x3
255x3
275x3
295x1x3
255x5
aSame deal here with bar placement. If you were really anal about describing the position, I'd call it somewhere 2/3 high bar and 1/3 low. Did these beltless.
KB rows
130x12x2
Paused dips
3x10
Front squat
45x10
135x3
185x3
225x3
255x3
265x3
245x5
BTN OHP
95x10x2
15x8
Pull ups
30
Goblet squat
45x10
Snatch
85x3
105x2
125x2x4 These were ugly today
Clean and jerk
135x2
165x2
185x2
Decided to do some deadlifts/cardio this afternoon:
Deadlift
225x5
275x5
315x5
375x5
345x6
315x10
Snatch Deads
245x3
295x3
335x3
Back squat
135x10 for the fun of it
Goblet squat
45x10
Back squat
135x5
185x5
225x5
255x5
275x5
OHP
135x5
155x3
165x1
185x1
Goblet squat
45x10
Front squat
135x3
185x3
225x3
255x1
275x1x3
245x5x2
Pull ups
30
Weird, got an earlier start but ran out of time.
Did some lifts yesterday but nothing worth logging. A little too much partying the night before.
Today
Goblet squat
45x10
Front squat
135x3
185x3
225x3
255x1
275x1
295x1
245x5x2
OHP
135x5
165x3
185x1
Pull ups
30
Clean pulls
225x3
245x3x2
Goblet squat
45x10
Back squat
135x2
185x2
225x2
265x2
295x1x4
295x2x3
Dips
2x10
1x5
1x5 weighted
KB rows
130x12 each side
130x15 each side
Walking lunges
5 minutes straight
Goblet squat
45x10
Front squat
135x5
185x3
245x5
255x4
265x3
275x2
285x1
BTN OHP
95X8
115X8
105X8
Pullups
30
Goblet squat
45x10
Muscle snatch + drop snatch
45x5
75x5
Snatch
95x2
105x2
115x2x2
Clean and jerk
135x2
155x2
175x2
Snatch pull
175x3x2
Deadlift session just because
Deadlift
225x5
295x5
335x5
385x5
Snatch DL
225x3
295x3
335x3
SLDL
225x5
295x5
335x5
Front squat
135x5
225x5
Goblet squat
45x10
Back squat
135x3
185x3
225x3
255x1
255x3
275x1
275x3
295x1
295x3
OHP
135x5
155x3
175x1
155x5
145x5
KB rows
130x10 each
Goblet squat
45x10
Front squat
135x3
185x3
225x3
265x2x5
Pull ups
35
Dips
3x10
Back squat
135x5
185x5
225x5
275x5
295x5
OHP
135x5
155x3
165x3
175x3
Pull ups
30
Muscle snatch & drop snatch
45x5
75x5
Snatch + drop snatch
95x2
115x1x5
Clean and jerk
135x2
155x1
175x1x3
185x1
Deadlift
225x5
275x3
315x1
385x1x10 on the minute
Front squat
45x10
135x3
185x3
225x3
275x2x5
OHP
135x5
155x3
175x1
185x1x3
155x5
Pull ups
30
Deficit SLDL
225x5
275x5
315x5
Back squat
135x5
185x3
225x3
275x3
315x3x3
Snatch pull
135x3
155x3
185x3
Dips
3x10
KB rows
130x10 each
Front squat
135x3
185x3
225x3
275x3x3
BTN OHP
95x8
115x8
115x6
Pull ups
30
Muscle snatch +drop snatch
45x5
75x5
Snatch
95x2
115x2x3
Tried these with a slightly narrower grip, maybe 2" or less on each side. Felt weaker but much more stable.
Clean and jerk
135x2
155x2
175x2x3