Back squat
135x5
185x5
225x5
275x1
Little burned out because I did some sprinting 2 days in a row and I was tired this morning,
OHP
135x5
155x3
165x3
Yesterday afternoon
Snatch DL
225x5
275x5
315x5
365x1 PR
Printable View
Back squat
135x5
185x5
225x5
275x1
Little burned out because I did some sprinting 2 days in a row and I was tired this morning,
OHP
135x5
155x3
165x3
Yesterday afternoon
Snatch DL
225x5
275x5
315x5
365x1 PR
Front squat
135x3
185x3
225x3
255x5
265x4
275x2
Pull ups
30
Paused dips
2x10
KB rows
130x12 each
Muscle snatch + drop snatch
45x5
75x5
Snatch
95x2
115x1x5
OHS
115x3x2
125x3x2
Clean and jerk
135x2
165x1
185x1x5
Clean pull
225x3
Deadlift
275x5
315x1
365x1
Going to go back to alternating front, back and overhead squats every 3rd day and taking Sundays off. Last week off really helped get numbers back up, feel like daily maxing has run its course.
Conditioning
Yard work in 90* heat with 90% humidity. Ready for a nap and beer. In that order.
Front squat
135x3x2
185x3
225x3
255x3
285x3 new 3rm I think?
OHP
135x5
155x3
175x2
155x5
95x8 BTN
115x5 BTN
Pull ups
30
Back squat
135x3
225x3
255x3
295x2
325x2x2
315x1
Dips
3x10
KB rows
130x5x3 each side
Muscle snatch & drop snatch
65x5
Snatch
95x2
105x2
115x2
OHS
115x5x3
Clean and jerk
135x2
155x2
175x2
Deadlift
225x5
275x5
315x5x5
Snatch form work
75x3
95x3x3
Rack jerk
135x3
165x3x2
Front squat
135x5
195x5
245x5
245x3
Felt a little tweak in my lower right lat. Was going for 245x5x5. It's been a little tight for about 10 days. Might take it easy until Monday, will try back squat tomorrow. At least I feel a little more at ease that the nagging soreness in my back wasn't a kidney. Lol.
Side note: I feel like my overall squat mobility has improved greatly since my squatting everyday experiment. Oddly enough I feel an urge to use a raised heel again. We'll see how that goes.
Back squat
135x5
185x5
225x5
255x5
295x5
OHP
135x5
145x5
155x5
165x4
Pull ups
35
Muscle snatch+ drop snatch
45x5
75x5
Snatch
95x2
105x1x2
115x1x2
OHS
125x3x3
135x3x2
Clean and jerk
135x1
155x1
165x1
175x1
185x1x3
Paused ATG back squat
135x5
185x5
5 sec pause
Front squat
135x3x2
185x3
225x3
255x1
Lat was still a little sore. Didn't want to chance it. Didn't feel all that coordinated either. Did some pressing and stopped.
OHP
135x5
145x5
Back squat
135x3
185x3
225x3
275x3
315x3
Pull ups
35
Dips
3x8
Usual snatch warmup
Snatch
95x2
115x2x5
These were pretty clean up to the last rep of 5th set.
OHS
115x5
135x5
Clean and jerk
135x2
175x2
175x1x4 on the minute
Deadlift
225x5
275x3
340x3x5
Snatch deadlift
275x5
315x5
Front squat paused, emphasis on pause and depth
135x3
185x3
225x3
245x3
255x1x3
OHP
135x3
135x5
155x5
165x5
KB rows
130x5x3 each
Paused back squat
135x3
185x3
225x3
245x3
265x3
275x1
Pull ups
30
Dips
2x8
Snatch warmup
Snatch
95x2
115x1x2
125x1x2
135x0
OHS
135x3x3
145x3x2
Clean and jerk
145x2
165x1
185x1x2
195x1
KB swings
130x10x10
Front squat
135x3x2
185x3
225x3
255x1x2
275x1
295x1
275x3
OHP
135x5
155x3
165x3
175x3
Pull ups
30
Back squat
135x3
185x3
225x3
275x3
325x3
Dips
5x5
KB rows
130x8x3 each
Got off to a slow start this morning, cut thing a little short.
Snatch warmup
2x5
Snatch
95x3
115x2
125x1 was going for a double
Clean and jerk
135x2
165x2
185x2
Deadlift
225x3
275x3
315x3
365x1x5
Snatch DL
275x3
315x3
365x1
Lately for deadlifts I've been using a clean width grip and narrow stance. While I've felt strong in one stance over another at times, this is the first time it's felt "natural."
OHS
95x3x2
115x3
135x3
Paused front squat
135x3
185x3
225x3
265x1x3
245x3
OHP
135x5
145x5
170x4
Pull ups
30
Paused back squat
135x3x2
185x3
225x3
275x1x3
225x5
KB rows
130x5x3 each
Snatch warmup
Snatch
95x2
115x1x10
OHS
115x5
135x5x2
Snatch high pull
135x3
155x3x2
Clean and jerk
155x2
175x1x10
Front squat
135x3x2
185x3
225x3
255x1
285x1
OHP
135x5
155x5
170x3
Pull ups
30
Back squat
135x5
185x5
225x5
275x3
295x1
295x3
Dips
3x6 a little wider
KB rows
130x6x2 each
Snatch warmup
Hang snatch
95x3
105x3
115x1
OHS
115x3x2
135x3x2
145x3
Clean and jerk
145x2
165x2
185x2
Front squat
135x3x2
225x3
275x3x3
OHP
135x3
135x5
160x3
170x4
155x4
Pull ups
30
Snatch form work
45x3
75x3
95x2x2
Took a few days off to work around the house. I'll miss some training next week due to travel. It'll be a good deload before rugby starts.
Goblet squat
45x10
Front squat
135x3
185x3
225x3
255x3x3
OHP
135x5
165x3x3
Pull ups
30
Goblet squat
45x10
Back squat
135x3
185x3
245x3
275x3
315x2
275x6
Dips
3x5
KB rows
130x5x2 each
Snatch warmup
Snatch
95x2
115x1x8 on the minute
OHS
115x5
125x5
135x3
145x3
Clean and jerk
145x1
165x1
185x1x3
Deadlift
225x5
295x3
340x5x5
Snatch DL
225x3
295x3
335x3
Goblet squat
45x10
Front squat
135x3
185x3
225x1
255x1
275x1
245x3
245x5
Pull ups
30
Walking lunges
A bunch
Goblet squat
45x10
Back squat
135x3
185x3
225x3
275x2 lost the third rep
Getting ready to take a short trip. Kinda ended there. I did some random carries, holding a stack of plates against my body and walked around a bit. I wish I had a better area to do stuff like this in.
Goblet squat
45x10
Back squat
135x3
185x3
225x3
255x3x3
Got back kinda late, horrible sleep.
OHP
135x3x2
165x3
135x5
155x4
Pull ups
30
Deadlift
225x5
315x3
365x3x5
Snatch DL
225x3
275x3
315x3
Snatch
95x2
115x1x6
OHS
115x3
115x5
125x3
95x5
Clean and push jerk
135x2
175x1x5
Goblet squat
45x10
Back squat
185x5
225x3
255x3x10
Pull ups
35
DB OHP
50x8x3
Goblet squat
45x10
Snatch + drop snatch
45x5
75x5
Snatch
95x2
115x1
125x1x5
OHS
125x3x3
Clean and jerk
135x1
155x1
185x1x5
Goblet squat
45x10
Back squat
135x5
185x3
225x3
255x1
285x1
315x1
285x5
OHP
135x5
155x3
165x3
185x1x2
155x3
Pull ups
30
liking the simplicity of your training...
where is your rugby based???
[QUOTE=scott_donald;1388680343]liking the simplicity of your training...
where is your rugby based???[/QUOTE]
Thanks man. Part of what keeps my training simple is equipment I have at home. But I prefer it. I play with a club in the northeast US. Getting ready for match play in a week and a half.
Today I tried deadlifting in the morning and worked up to 385 for a single, was going for 5 singles. Went at it again this afternoon:
Deadlift
225x5
295x3
335x3
385x1x5
Snatch DL
225x5
295x3
Goblet squat
45x10
90x10x3
ahhh BOBISMIGHTY plays up there...
i did a season in Austin which was fun...
Snatch
95x2
115x1
125x1x5
OHS
125x3
135x3
145x2
Clean and jerk
145x1
165x1
185x1x5
Front squat
185x5x2
Wide grip practice
[QUOTE=scott_donald;1388774973]ahhh BOBISMIGHTY plays up there...
i did a season in Austin which was fun...[/QUOTE]
Oh, did you play with the Austin Blacks?
[QUOTE=jamalfudge;1388790453]Snatch
95x2
115x1
125x1x5
OHS
125x3
135x3
145x2
Clean and jerk
145x1
165x1
185x1x5
Front squat
185x5x2
Wide grip practice
Oh, did you play with the Austin Blacks?[/QUOTE]
yep... great setup there... friend is now their head coach...
[QUOTE=jamalfudge;1388699363]I play with a club in the northeast US.[/QUOTE]
Thought that you were around Chicago?
[QUOTE=scott_donald;1388795623]yep... great setup there... friend is now their head coach...[/QUOTE]
Those guys are pretty good.
[QUOTE=LaughingStorm;1388798673]Thought that you were around Chicago?[/QUOTE]
I'm a little closer to you than I am Chicago.
Goblet squat
45x10
Front squat
135x3
185x1
225x1
Wasn't feeling very flexible. I have been doing a lot around the house lately, this combined with rugby and holiday weekend partying made squatting a challenge.
Push press
135x3
155x3
175x2
Did these with wider than OHP grip.
Pull ups
30
Snatch
95x2
115x1
135x1x5
Clean and jerk
155x1
175x1
195x1x5
Goblet squat
45x10
Back squat
135x5
185x3
225x3
255x1
275x1
295x1
315x1
OHP
135x5
155x3x3