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.
Clean pulls
290/131 x 3
310/141 x 3 â crappy
265/120 x 4
265/120 x 3
Lunges
95 x 5ea
115 x 6ea
135 x 7ea
Havenât 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.
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. Wasnât sure the 325 would cooperate after 305. I suck as a squatter but will keep working towards 440 (200k) and 500 (227k)
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 didnât 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
I donât 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???
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 itâs 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.
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.
Iâve never used blocks before. Itâs always been classic lift from the floor or from the hang. Iâve used the rack for jerks but nothing else. Iâve 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 shouldnât 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 itâs 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.
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.
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.