T Nation

BLOTD: OL + PL = Supertotal

5/22

Back squat
135 x 8
135 x 10
225 x 10
275 x 6
295 x 6
315 x 6
225 x 10

Flat BP
135 x 10
185 x 8
225 x 8
255 x 8
275 x 8

Rope tri-ext
Some sets / some reps

Quick day. In and out. High intensity. I think a 3 x 6 working sets on squats with some 225 high rep finisher might get me moving in the right direction.

5/25

Power clean
155/70 x 3 X 2
205/93 x 3 X 2
220/100 x 2 X 2

2 clean + FS + power jerk + split jerk
205/93, 225/102, 245/111, 260/120

2 clean + jerk
275/125
290/131.5 1,miss

Clean pulls
290/131 x 3
310/141 x 3 — crappy
265/120 x 4
265/120 x 3

Lunges
95 x 5ea
115 x 6ea
135 x 7ea

Haven’t done lunges in years. Really lit my glutes up, even from the baby weight I used. I feel like those 18 reps added 1 kilo back to my snatch. Good posterior chain work without the wear and tear on low back & knees.

1 Like

5/29
Back squat
Bar x 8 x 2
155 x 8
175 x 10
235 x 10
285 x 6
305 x 6
325 x 6
225 x 10

Good morning
Bar x 10 x 2

T-bar row
90 x 10
100 x 10
110 x 10
90 x 12

Good morning
Bar x 10 x 2

Treadmill 10 min

Sauna 20 min

Did the same squat workout with more weight. Wasn’t sure the 325 would cooperate after 305. I suck as a squatter but will keep working towards 440 (200k) and 500 (227k)

2 Likes

Sometimes that’s my favorite part of the workout haha!

5/30
DB very press
35 x 10 x 2
50 x 6
60 x 6
70 x 6
70 x 6

Lat pull downs

Dips
BW-25 x 10
BW-25 x 10
Bw-20 x 10
BW-15 x 8

Decline DB
70 x 10
70 x 10
80 x 10

Didn’t write last exercise, but sets&weights below. Must be something with a plate selector
115 x 10
130 x 10
145 x 10

6/1
Superset:
Deadlift x 10 / row x 6
135 x 3

Lunge
95 x 10ea leg
X3

Lat raise
25 x 10 x 3

Skull crusher
Bar +25s x 10 x 3

Alt DB curl

6/1 bonus workout!!. Teaming with old OLD club

Snatch
Warmup
90 x 2
90 x 2
100 x 2
100 x 2
108 x 1
111 x 1 - tough/ugly
113 x 1 - decent
115 x slight miss behind
115 x Clark

90 x pull/pull/snatch
90 x pull/snatch
90 x pull/snatch

Clean&jerk
90 x 2
100 x 2
110 x 2
120 x 2
125
130
137

113/137/250 total is not pretty. It’s humbling how much ive lost in my not major levers… the bar is no longer tight in positions it should be.

260 wouldn’t probably be an unreasonable goal if I had a month to prepare for a competition and wanted to be competitive.

6/3
Started my workout in the shed. Got through Snatch warmups. . Had 205/93k on bar to start working sets. Neighbor dropped by… Just to chat… For about an hour. At least he didn’t curl in my squat rack.

6/4
Bench press
135 x 12
185 x 12
255 x 6
275 x 3
295 x 3
315 x 3
335 x 1
275 x 6
225 x 10

Back squat
185 x 10
245 x 6
295 x 3
325 x 3
350 x 3
385 x 1

Treadmill x 10
Sauna x 20

2 Likes

6/18
BP
185 x 8
225 x 8
265 x 8
285 x 3
295 x 3
305 x 2
315 x 2 … all I had
225 x 8 - chest fried all arms
225 x 8 - slightly narrower grip

Push press
135 x 5
155 x 5
175 x 5
195 x 4 +1 power jerk

Strict press
135 x 8
135 x 8

Skull crusher
Bar + 25s x 12
"
"

Rope EXT
12-15

6/19

I don’t know if I took a full two weeks off… definitely 1 week. I had a work event that took a lot of extra hours. The crappy part is I could totally handle a deload, but realistically my nervous system was just as stressed. Maybe more so.

Got a decent workout in Sunday and finished my boxes. Some mid/high box work today and will be ale to do some low box work shortly… my strength actually.

Should b able to do a meathead workout tomorrow. Planning on pull-ups and rows. Wednesday will be an off day - golf maybe???

2 Likes

6/23

Went up to 109 snatch. Probably good for a couple more.

Having trouble bringing myself to do any volume of cleans. They seems to bore me lately, and it makes my body feel like it’s going to explode. 131/290# box clean. No bounce from the hole. Good to know I am probably still good for 137/300# when needed.

2 Likes

6/24
Flat BP
155 x 8
225 x 8
245 x 8
275 x 8 - wrecked it all
300 x 2
315 x 1
330 x 1 - decent
235 x 8
235 x 8

Skull crush
Bar +30 each side
X 10 - right elbow pain
X 10
X 10

DB curl
30 x 12
35 x 12

Sauna 15

1 Like

6/27 club
Snatch
82 x 2
90 x 2
100 x 2
100 x 2
105 x 1-2
109 x 1
112 x 1 - forced it
114 x 1 - much cleaner

Clean
2+1
70 , 90 , 110, 120

C&J
125
132
137
140 — nice clean, imperfect but acceptable jerk.

Power C + power j
110, 110, 115, 115,
120, 120
Crappy catches (low power) on last 3

Drama. I dropped in on my old club and left early for the same reason I quit training with them. I was good for some more work and wanted to pull and squat… yet I digress.

Snatched well, cleaned beyond my expectations by quite a bit.

1 Like

7/12

3 Likes

How do you like working off blocks?

I’ve never used blocks before. It’s always been classic lift from the floor or from the hang. I’ve used the rack for jerks but nothing else. I’ve rarely done powers just cause in my personal belief I feel like they throw the timing off of the classic lifts.

Fatigue in my lower back is my Achilles heel for training. For me, block training is almost a necessity. I can reduce the part of the lift most taxing on lower back, but work in more training sessions. More extensions, more catches, more hole positions… just less deadlifts.

Blocks are great for some lifters, because you shouldn’t be able to get the speed and momentum you would from the floor. I snatch 97-99% from mid blocks. More like 95% for cleans.

The only fear I have with block work is asking myself if it’s a need to vs a want to.

Thanks for asking! I enjoy having some old dialogue on t-nation.

Top singles in 7/12 training were 113.5/250 & 131/290. Had more clean in me but wife told me the world caught on fire and I had to wrap it up early.

1 Like

7/14

Squat
135 x 8
185 x 8
235 x 8
285 x 8
315 x 6

Bench press
185 x 6
185 x 6

Triples
245
245
265
265
285
300
315

Single
325
335… funky spot.

So far, July could be the worst training month I have had in a few years. July 1st, I tweaked something skiing putting me out of leg lifting.

July 2nd I jacked up my bicep. I am still not sure what is aggravated. I can press, I can pull (myself under a bar), but holding something the wrong way makes my arm want to explode. Even loading plates can trigger a whimper.

2 Likes

7/18
Squat
135 x 6
135 x 8
225 x 10
225 x 10
275 x 8
225 x 10
225 x 10

Leg extension 12 , 12

Stadium stairs run x 2

Had the best workout. Reporting my numbers the next day and my legs are gassed, but my calves are pretty sore (rarity). Temperature is hot so I thought I was going to die. But alas, I did not.

Our local university is division I-AA. The stairs are no joke. 3 ups, 3 downs. Rest for a bit, and repeat.

Football Championship Sub-Division!

7/21
Getting back to more normal… expanding workout selection

Bench press
135 x 10
195 x 8
205 x 7

275 x 3
275 x 3
275 x 3
285 x 3
285 x 3
305 x 3

275 x 5
275 x 4 (target 5… no spotter)

Skull crush / DB curl super set
Ez bar + 60
Skulls x 10 / curl 25 x 10ea
Skulls x 10 / curl 30 x 10ea
Skulls x 10 / curl 35 x 10ea

Tri extension - bar attachement on cable
4 x 15

I was good for more volume. I got talking to a guy explaining powerlifting and weightlifting… lost focus, but enjoyed the chat.

HOPEFULLY I can get so Olympic lifts in with tomorrow plus some light deadlifting. Don’t want to push DL so hard I can’t squat for days.