OHS
45x3
95x3
135x3x2
Back squat
135x3
185x3
225x3
275x3
Deadlift
225x3
275x3
315x3
365x1x4
315x10
Printable View
OHS
45x3
95x3
135x3x2
Back squat
135x3
185x3
225x3
275x3
Deadlift
225x3
275x3
315x3
365x1x4
315x10
Didn't manage much this morning. Allergies kept me up overnight and lately I've been tiring towards the end of the week.
Front squat
135x5
185x3
225x1
245x1
No lifting tomorrow or Sat (match), check you guys next week.
Season is over short of a friendly in a few weeks. I was legitimately gassed by the 60th minute despite getting plenty of rest the night before. Don't know if it was technique breakdown of me and the lock behind me or over training that I may have experienced the last couple weeks but I slept for 10 hours last night.
Today
Back squat
135x3x2
185x3
225x1
275x1
295x1x3 paused
OHP
95x8
135x5
155x1
165x1
175x1
185x1
135x8
Pull ups
20
Deadlift
225x5
275x1
335x1
365x1x5
325x10
Been concentrating on setup a lot lately. Today I set up with feet about 10 inches apart and shins 3 inches from the bar. Very comfortable.
Front squat
135x3x2
185x1
225x1
245x1
265x1
295x1x3
275x1x2xpaused
225x8
Dips
3x5 paused
KB rows
120x10x2 each
OHS
45x3
95x3
135x3
Front squat
135x1
185x1
225x1
255x1
275x1
Klokov press
95x8
105x3
115x3
BTN press
95x8x2
Pull ups
30
why have you started doing overhead squats?
Few reasons, main being warmup and mobility. I feel like they help me stay more upright in front squats. I also want to work in more Oly lifts in the offseason and I am horribly uncoordinated catching a snatch low. Today i warmed up with split squats for the same reason but to limit shoulder fatigue.
Split squat
46x6 (3 per side)
95x10
Back squat
135x5
185x3
225x1
255x3 paused
285x3 paused
Deadlift
225x3
295x3
335x1
375x1x3
335x6
SLDL
275x8
Split squats... as in lunges? Or are those with your back foot up on a bench?
snatches are tough. Are you going to start C&Js soon? Your front squats are strong enough that I would expect big numbers out of you
[QUOTE=streetlegaltank;1355667671]Split squats... as in lunges? Or are those with your back foot up on a bench?
snatches are tough. Are you going to start C&Js soon? Your front squats are strong enough that I would expect big numbers out of you[/QUOTE]
I guess I was mostly lunging (for now) and front rack for added fun. Hopefully will start Oly in a few weeks. Still a match or two left in the season and want to wait til that's over.
Edit get you on rc
Front squat
135x5
185x3
225x1
245x1
265x1
285x1
305x1
275x2x3
OHP
95x8
135x5
155x3
175x2
145x6
KB rows
120x12x2 each
Split squat
45x10
95x10
Front squat
135x3
185x1
225x1
245x1
265x1
235x5
Pull ups
35
Paused dips
3x6
Jump lunges
10
+45x8x2
Back squat
135x3
185x1
225x1
275x1
315x1
OHP
95x8
135x5
155x3
175x2
175x1x3
Deadlift
225x5
295x1
335x1
375x1x5
335x6
Did some step ups as warm up and cool down. I read this was good for speed (along with lunges ), we'll see if my speed improves by next fall. I'm so slow now so anything will help.
Front squat
135x3
185x3
225x1
245x1
265x1
285x1
305x1
245x5
Pull ups
30
Paused dips
2x8
OHS
45x3
95x3
135x3
Front squat
135x3
185x3
225x3
255x3
275x3
BTN OHP
95x8
115x8
135x3
KB rows
120x10x2 each
Step ups
BWx10
45x10
95x10
Split squat
45x10
95x10
Back squat
135x3
185x3
225x3
275x3
295x3
Deadlift
225x3
295x3
335x3
375x2
OHS
45x3
95x3
135x3
Front squat
135x3
185x3
245x3
285x0
OHP
95x8
135x5
155x3
175x1x3
Step ups
65x16
115x10
Pull ups
30
BB split squat
45x16
95x16
Front squat
135x3
185x3
225x3
255x2
285x3
Paused dips
3x8
SLDL
225x8
275x8
KB rows
120x10x2 each
OHS
45x3
95x3
135x3
Back squat
135x3
185x3
225x3
275x3
OHP
95x8
135x5
155x3
175x1x5
155x5
Deadlift
225x5
275x3
315x3
375x3
335x8
Deficit snatch DL
225x3
275x3
315x3
Split squat
45x5 each
95x5 each
Front squat
135x3
185x3
225x3
255x2
Pull ups
30
Step ups
BWx6 each
45x6 each
OHS
45x3
95x3
Did these with a narrower grip, clean width
Front squat
135x3
185x3
225x3
275x1
295x3 new 3rm
BTN OHP
95x8
115x5
125x3x3
KB rows
130x6x2 each
Paused dips
3x5
Split squat
45x10 per side
115x5 per side
Back squat
135x3
225x3
275x3
Deadlift
225x5
315x3
345x3
385x2
335x8
BB step ups
BWx10
45x5
95x3 all each side
Heard our last match this weekend may be canceled so I added in a quick Oly session.
Hang snatch
65x3
95x3
115x3
125x1
This went up pretty easy, tried 135 and no go.
Clean and jerk
135x2
155x1
165x1
175x1
185x1
OHS clean grip
65x3
95x3
Front squat
135x3
185x1
225x3
275x1
305x0
245x5
OHP
95x8
135x5
155x1
175x1
155x3
Pull ups
30
Yesterday:
Front squat
135x3
185x3
225x3
Back squat
135x5
185x5
225x5x3
Legs were pretty beat and didn't feel as coordinated to do anything else
Today:
Hang power snatch
65x3
95x3
115x3x3
Clean and jerk
135x2
155x1
175x1x3
Deadlift
225x5
295x3
335x3
395x3
335x10
OHP
95x8
135x8
155x5
OHS
65x3
95x3
105x3
Back squat
135x5
185x10x5
Pull ups
30
Front squat
135x3x2
185x3
225x3
255x2
285x1
305x2 2nd rep was a grinder, immediately regretted not going for a third after I racked weight
255x3
Dips
3x5 paused
KB rows
130x8
130x10 each
Muscle snatch
45x5
65x5
95x5
Back squat
135x3x2
185x3
225x3
255x2
275x2
305x3
BTN press
95x8
115x5x3
Pull ups
35
OHS
45x3
95x3
115x3
clean grip
Muscle snatch
95x3
115x3
Deadlift
225x3
295x3
345x3
405x3 new 3rm I think
345x8
Snatch DL
225x3
275x3
315x3
Front squat
135x5
185x5
225x5
255x5
OHP
95x8
135x5
155x3
175x2
175x1x3
KB rows per side
130x10
130x12
Step ups per side
BWx10
+25x10
Back squat
135x5
185x5
225x3
275x2
295x5
205x10
Pullups
35
Paused dips
3x6
Hang full snatch
75x3
95x3
105x3x3
Clean and jerk
135x2
155x1
175x1x3
DeadLift
245x5
295x3
345x3
315x3x3
are you happy with your training?
[QUOTE=Andalite;1361768111]are you happy with your training?[/QUOTE]
I think I'm in a good spot now. You may have noticed I really haven't stuck to a program. Part of the reason being sometimes real life gets in the way of scheduled days, and some days I'd be too burnt out to hit my prescribed lifts, while the next day I'd feel fresher. Squatting "everyday" makes it easier to work around the tough days. What I'm aiming for now that rugby is over is to rotate overhead, front, and back squat and do no squats on Saturdays. Deadlift on Wednesday and Saturday up to a 2 or 3 rm if doable both days.
In short, yes.
[QUOTE=jamalfudge;1361782371]I think I'm in a good spot now. You may have noticed I really haven't stuck to a program. Part of the reason being sometimes real life gets in the way of scheduled days, and some days I'd be too burnt out to hit my prescribed lifts, while the next day I'd feel fresher. Squatting "everyday" makes it easier to work around the tough days. What I'm aiming for now that rugby is over is to rotate overhead, front, and back squat and do no squats on Saturdays. Deadlift on Wednesday and Saturday up to a 2 or 3 rm if doable both days.
In short, yes.[/QUOTE]
Sounds good :) I have been watching all along.
[QUOTE=Andalite;1361954731]Sounds good :) I have been watching all along.[/QUOTE]
Ha, thanks! I've been keeping up with your log as well. I'm slightly jealous of your home gym.
Yesterday had time for OHP only:
OHP
95x8x2
135x5
155x3
155x3
Today
Front squat
135x3
185x3
225x3
255x2
285x1
305x1
Pull ups
35
Paused dips
3x6
Did a few sets of step ups as well
Trying not to gain any weight this summer, so last night I alternated 10 burpees and 10 kb swings @130 for 10 sets. Very tough but doable.
Today:
Back squat
45x5
95x5
135x3
185x3
225x3
275x2
315x3
225x10
BTN OHP
95x8
105x8
115x8
KB rows
130x10
130x12 all per side
[QUOTE=jamalfudge;1362421851]Trying not to gain any weight this summer, so last night I alternated 10 burpees and 10 kb swings @130 for 10 sets. Very tough but doable.[/QUOTE]
You are avoiding the swole?
I don't even know you!
[QUOTE=LaughingStorm;1362434491]You are avoiding the swole?
I don't even know you![/QUOTE]
Dat belly swole doe. I am eating better than ever (still not "great"), drinking less frequently, but lately it's been so easy to pack on extra pounds.
[QUOTE=jamalfudge;1362436561]Dat belly swole doe. I am eating better than ever (still not "great"), drinking less frequently, but lately it's been so easy to pack on extra pounds.[/QUOTE]
Fair point.
Was about 10 minutes behind schedule, had to be quick.
Snatch
45x3
75x3
95x3
110x1x2
Deadlift
245x5
295x3
345x1
SLDL
275x8
325x5
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