Week 6, Day 3
Just Olympic stuff today. Learning a lot and working on technique.
Full Snatch (was harder than the power version because dropping under the bar is still weird for me)
2 x 3 @ 45 lbs
1 x 3 @ 65 lbs
1 x 3 @ 85 lbs
1 x 3 @ 95 lbs
A bunch of assorted singles, doubles, and triples @ 50kg
Snatch Shrug (x2) High Pull
1 x 3 @ 50kg
3 x 3 @ 50kg 50lbs
Half Good Morning to Push Press
1 x 5 @ 20kg
2 x 5 @ 60kg
1 x 5 @ 65kg
Week 6, Day 4, Morning
Was a bit tired this morning, but I think it went away at the gym. Then again, I don’t know if I got as heavy as I could go. So whatever.
Squats
1 x 10 @ 45
1 x 8 @ 95
1 x 8 @ 135
1 x 5 @ 225
1 x 3 @ 275
1 x 3 @ 295
1 x 3 @ 305
1 x 3 @ 315
2 x 3 @ 295
2 x 1 @ 315 (with a 1-ply suit on that a friend of the same size let me borrow for fun)
1 x 1 @ 365 (w/ 1-ply suit)
Week 6, Day 4, evening
Front Squat
1 x 8 @ 45
1 x 5 @ 95
1 x 5 @ 135
2 x 5 @ 185
6 x 5 @ 155
Hamstring Stuff
Natural GHR
1 x 8 @ bw
1-Leg Good Morning
2 x 6 @ 65
45 Degree Back Extenstion
2 x 6 @ 25
Standing Leg Curl Machine
2 x 6 @ 150
Week 6, Day 5, Morning
Looks like I need to use a staggered stance with my military press so as to not make balance a limiting factor. I guess I’ll just alternate feet so I don’t get too imbalanced.
Military Press
1 x 8 @ 45
1 x 6 @ 95
1 x 4 @ 115
1 x 1 @ 135
1 x 3 @ 140
1 x 3 @ 145
1 x 3 @ 150
1 x 2 @ 145 (couldn’t even attempt last rep)
1 x 3 @ 135
1 x 3 @ 140 (after staggering my feet, I felt stronger)
1-Arm Dumbbell Row
2 x 15 @ 90
Week 6, Day 5, Evening
Okay, did some thinking, and I’ll probably just do my military press seated from now on.
Incline Dumbbell Press
1 x 8 @ 25
1 x 6 @ 40
1 x 5 @ 60
1 x 5 @ 70
4 x 5 @ 75
3 x 5 @ 70
Bent-Over Barbell Row
1 x 8 @ 95
8 x 5 @ 155
Superset:
Ultra-Wide Bench Press / Pull-Ups
2 x 10 @ 135 / 2 x 12 @ BW
Week 7, Day 1, Morning
Good day everyone. My favorite day of the week is Monday.
It’s the day that I get to chase after my dream.
It’s the day that I get to test my courage and discipline.
It’s the day that I get to put a bar in my hand that my hands don’t want anything to do with.
It’s the day that I get to fight for over 10 seconds just doing one repetition.
It’s the day that I get to believe in myself and not the weight.
It’s deadlift day!!!
Haha… that was obnoxious.
Power Shrugs
1 x 6 @ 45
1 x 3 @ 95
1 x 3 @ 135
1 x 3 @ 185
1 x 3 @ 225
Deadlift
1 x 3 @ 275
1 x 3 @ 315
1 x 3 @ 365
1 x 1 @ 405
5 x 1 @ 425
4 x 1 @ 435
1 x 1 @ 455 (This is the heaviest lift I’ve ever done in training. It’s also the slowest lift I’ve ever done, must have taken over 12 seconds to complete.)
Speed Deadlift (Time to reintegrate these into the workout. I’m getting too slow off the start.)
6 x 2 @ 275
Week 7, Day 1, evening
Tried to get in and out of the gym as quick as possible.
Good Morning
1 x 8 @ 45
1 x 5 @ 95
1 x 5 @ 135
8 x 5 @ 155
Barbell Hip Thrust
1 x 5 @ 225
7 x 5 @ 245
Standing Hamstring Curl
2 x 6 @ 150
Hanging Leg Raise
2 x 12 @ bw
Dragon Flag
3 x 6 @ bw
Week 7, Day 2, Morning
Bench day. Felt pretty below average. Not bad, but definitely below average.
Explosive Push-Up
3 x 3 @ BW
Bench Press
1 x 8 @ 45
1 x 5 @ 95
1 x 5 @ 135
1 x 3 @ 185
Pause Bench Press
1 x 3 @ 205
1 x 3 @ 215
1 x 3 @ 225
1 x 2 @ 225
1 x 3 @ 215
2 x 3 @ 205 (no pause)
Crazy Plate Press (an experiment with a different movement I saw BlackLabel do)
1 x 6 @ 95
4 x 5,7,6,6 @ 145
Week 7, Day 2, Evening
Felt pretty good. I think cleaning my room helped me to unload some of my personal stress and workout out later today had more food energy in my body. Or something like that. Haha…
Close Grip Bench Press
1 x 8 @ 45
1 x 5 @ 95
1 x 5 @ 135
3 x 5 @ 155
2 x 5 @ 165
2 x 5 @ 175
Weighted Pull-Up
6 x 5 @ 35
2 x 5 @ 25
EZ-Bar Reverse Curl (I finally tried doing some curls. I don’t know why I decided to, but I figured it was the need for some elbow flexion exercises.)
1 x 5 @ 50
1 x 5 @ 60
2 x 5 @ 70
Behind the Back Fat Grip Hold (so much harder behind the back)
4 x 6 seconds @ 155
Week 7, Day 3, Evening
Workout with the crew from FIT in Van Nuys, CA. Felt okay, my power snatches kind of sucked, but whateva. Also, they seem to do a whole lot less volume than me. I’m not sure what to think of it. I get that they are strong, but they also don’t seem to be as well balanced (don’t confuse this for Cross-fit balance, but I would still like some work capacity to come along with my max strength gains). Once again, whateva.
Power Snatch (starting to understand the difference between the “first pull” and “second pull”
1 x 3 @ 20kg
1 x 3 @ 40kg
1 x 3 @ 50kg
1 x 3 @ 55kg
1 x 3 @ 60kg (slowed down a lot)
1 x 1 @ 62.5kg (couldn’t get 3)
2 x 3 @ 55kg (technique locked in better at this weight)
Squat
2 x 6 @ 135 (they told me I do too many reps… wow, 6?)
1 x 3 @ 185
1 x 3 @ 225
1 x 3 @ 275
2 x 2 @ 315
1 x 8 @ 275 (with knee wraps!!! I know, they said to just try them on, so I consented. Feet felt numb, and it definitely stang, but it was an interesting feeling. They also added a lot of pop out of the hole.)
Week 7, Day 4
Explosive Push-Up
3 x 3 @ bw
Seated Overhead Pin Press
1 x 3 @ 95
1 x 3 @ 115
1 x 3 @ 135
1 x 3 @ 145
1 x 2 @ 155
2 x 3 @ 145
Superset:
Front Squat / Military Press
5 x 8 @ 95 / 5 x 5 @ 95
Bent-Over Barbell Row
6 x 5 @ 185
Week 8 (deload), Day 1
Can you believe that it’s week 8 already? Whoa… It’s deload week. I know it looks like a lot of volume, but it’s really not. It’s just a ramp up to 2 heavy singles (as opposed to the 6 or more I usually do). A group of dynamic effort lifts and then 2 low total rep accessory lifts (I usually do 40 or more reps of my accessories). My body is acclimated to something to much higher volume, so THIS IS low volume for where I am in the training cycle.
The following 4 week cycle (weeks 9-12) will begin a taper of accessory work and an increase in main lift intensity. Basically, the 3rd phase of a block periodization program.
Deadlift
1 x 6 @ 45
1 x 3 @ 95
1 x 3 @ 135
1 x 3 @ 185
1 x 3 @ 225
1 x 3 @ 275
1 x 3 @ 315
1 x 1 @ 365
1 x 1 @ 405
1 x 1 @ 455
1 x 1 @ 475 (previous meet PR / training PR)
Speed Deadlift
6 x 3 @ 245
Barbell Glute Bridge
3 x 8 @ 225
Romanian Deadlift
3 x 5 @ 225
Week 8 (deload), Day 2
La la la. Feels good to leave the gym with a lot in the tank. Especially when you don’t feel that strong on your lifts.
Explosive Push-Up
3 x 3 @ bw
Bench Press
1 x 6 @ 45
1 x 3 @ 95
1 x 3 @ 135
1 x 3 @ 185
1 x 1 @ 205
Pause Bench Press
1 x 1 @ 225
1 x 1 @ 235 (Had a psychological sticking point about 6 inches off of my chest. My training partner got me moving again just by touching the bar. I need to fix that.)
Superset:
Close Grip Bench / Close Grip Weighted Chin-Up
4 x 5 @ 165 / 4 x 5 @ 35
Fat Gripz Pull-Ups
3 x 6,8,7 (not sure why my reps did that)
Bought the VS Weightlifting shoes today!!! It was awesome, because I live really really close to their one and only retail location. Can’t wait till Thursday so I can try them out on my squat.
Week 8 (deload), Day 3
Guh… stupid schedule. I found out that I won’t be able to workout Friday through Sunday, so I had to push my workouts up one day. And I forgot my belt for squat day. The new VS shoes felt good, but I never got to see how they helped on a heavy single simply because my core gave out before my legs did without the belt.
Squat
1 x 8 @ 45
1 x 5 @ 135
1 x 3 @ 185
1 x 3 @ 225
1 x 2 @ 285
1 x 1 @ 315 (barely… I had help)
Quarter Squat (figured I’d try a set to see how easy they are compared to a full squat. They’re massive easy.)
1 x 8 @ 315
Suitcase Deadlift
3 x 8 @ 135
Natural Glute-Ham Raise
1 x 12 @ BW
Week 8 (deload), Day 4
Much better today.
Seated Military Press
1 x 8 @ 45
1 x 3 @ 95
1 x 3 @ 115
1 x 3 @ 135
Seated Military Pin Press w/ Pause
1 x 1 @ 155
1 x 1 @ 175 (This came down a lot faster than I thought it would. It hit the pins harder than I wanted, but I managed to gut it back up after a quick pause.)
1 x 11, 1 x 7 @ 115
Superset:
Close Grip Floor Press / Bent-Over Barbell Row
3 x 7 @ 135 / 3 x 8 @ 135
Superset:
Face-Pull / EZ-Bar Curl
3 x 20 @ 65, 75, 85 / 3 x 6 @ 70
Behind the Back Timed Barbell Hold
5 x 6sec @ 315
Week 9, Day 1
So, I got sick over the weekend. Barely got any sleep. Had to chase around high schoolers the whole time. Being a camp counselor definitely was rough on me. I got home today in the mid-afternoon, figured I would still try to hit the weights despite how I felt.
The workout started out all right, but my exhaustion quickly caught up with me and so I got out of there.
Warm-Up Deadlift
1 x 8 @ 135
1 x 5 @ 185
1 x 3 @ 225
Speed Deadlift
8 x 2 @ 255
Deadlift
1 x 3 @ 315
1 x 1 @ 365
1 x 1 @ 405
1 x 1 @ 455
2 x 1 @ 465 (I got floored on both reps. That’s when I decided to leave.)
Week 9, Day 2
Took a day off yesterday and pushed the workout to today. Smart move.
Bench Warm-Up
1 x 8 @ 45
1 x 8 @ 95
1 x 6 @ 115
1 x 4 @ 115
Speed Bench Press
6 x 3 @ 125
Bench Press
1 x 1 @ 185
1 x 1 @ 205
1 x 1 @ 225
1 x 1 @ 235
Close Grip Bench Press
3 x 5 @ 175
Weighted Pull-Up
3 x 7,6,5 @ 45
Superset:
Barbell Bent-Over Row / Machine Rear-Delt
2 x 8 @ 135 / 2 x 8 @ 105
Trainin’s lookin good man, keep it up.
Week 9, Day 3
Power Snatch
1 x 3 @ 20kg
1 x 3 @ 30kg
1 x 3 @ 40kg
1 x 3 @ 50kg
1 x 3 @ 55kg
1 x 3 @ 60kg
3 x 2 @ 65kg
Jerk (first time doing this movement with a coach)
1 x 2 @ 50kg
1 x 2 @ 60kg (wrist started acting up after this, so I cut this short)
Squat
1 x 3 @ 135
1 x 3 @ 185
1 x 3 @ 225
1 x 2 @ 275
1 x 1 @ 315
2 x 1 @ 335 (felt really good. Surprising considering it was late, and I still felt sick.)