Front squat
135x3
185x3
225x3
265x5
245x3 paused
OHP
95x8
135x5
160x1
180x1x5
Pull ups
35
Walking lunges
a bunch with 2 25's
Printable View
Front squat
135x3
185x3
225x3
265x5
245x3 paused
OHP
95x8
135x5
160x1
180x1x5
Pull ups
35
Walking lunges
a bunch with 2 25's
Back squat
95x5
135x5
185x3
225x3
275x3
325x1
was going for 2-3 at 325 but I tweaked my calf yesterday in touch rubgy. I doesn't feel it this morning til the last set. I don't think it will last more than a couple days,
Pause dips
3x8
KB rows
130x10
130x15
all per side
Think I tweaked calf becauseI started using raised heel again for front squats. Should be minor.
Snatch
75x3
95x3
110x3x3
Clean and jerk
135x2
155x1
180x1x3
Deadlift
225x5
295x3
335x3
365x1
415x1
365x5
RDL
225x5
275x3
325x3
Back squat
95x5
135x5
185x5
225x8
255x3x10
OHP
95X8
135x3
155x3x10
Pull ups
30
Front squat
95x5
135x3
185x3
225x3
255x2
275x1
305x1
Paused dips
3x10
KB rows
130x10
130x15 all each side
Walking lunges
A bunch with 25# plates
Back squat
95x5
135x3
185x3
225x3
275x2
BTN OHP
95x8
115x8
125x5
Pull ups
30
OHS clean grip
45x5
75x3
Snatch
75x3
95x3
105x1
115x1
125x1
Clean and jerk
135x2
165x1
185x1
Deadlift
225x3
275x3
315x3
365x2
Snatch deadlift
275x3
315x3
Front squat
95x5
135x3
185x1
225x1
255x1
275x1x3
245x2x3
all paused
OHP
95x8
135x3
155x1
165x1
185x1x3
135x8
KB rows
130x20 each side
Paused back squat
95x5
135x3
185x1
225x1
255x1
275x1
295x1x3
255x2x3
Pull ups
35
Paused dips
3x8
Snatch
75x3
95x3
115x2x5
Clean and jerk
135x2
165x2x5
Deadlift
225x4
275x4
325x4x4
365x2x2
325x10
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