T Nation

Fletch Training Log

Power Push Ups
5x4
Banded Face Pulls
5x10
This pairing is awsome for activation for the heavy work

Mega Push Ups PG
10x2x5 RPE 7-8
15x5 RPE 8
20x5 RPE 9
20x5 RPE 10

Mega Push Ups NG
10x9 RPE 9
10x8 RPE 10
5x8 RPE 9
Pull Ups
20x8 RPE 10
8 RPE 9
8 RPE 10

“Landmine” aka a BB stuck in a tennis shoe Press
35x3x10
High Landmine Row
35x3x12

Drag Curl
75x3x10
definitely can push these harder, just testing the waters here

Oh my lord how’d I get to more than a week behind on my logs. I have been killing it, but apparently not recording.

Hang Snatches
135x5x3

SGHP
185x5x5

BSS
95x3x10
Supine Hanging Unilateral Straight-Leg Hip Extension
3x12

Calves

Standing Strict Press
135x5

NG Pike Press
3x8 I think…
Chin Up w/ 20lb
3x8 after last set did a super slow negative

Wrestler Push Ups from the Knees
Rear Delt Stuff

Hammer Curls

Hip Snatch
115x5x2

Manta Ray Oly Shoe Narrow Stance Squat
255x10
275x7
295x5

Box Squat to my Bench
255x8x3
This wasn’t DE work, it was more CAT
can definitely do more next time, throw some chains on there

“Round” Back GM
135x3x10

Sissy Leg Ext Light Band
3x15
Gliding Leg Curl
2x15
1x12

Plyo Push Ups
3x5
I need to do these w/ my hands on the bench, they weren’t all true plyometric reps
Band Face Pulls
3x15

Medium to Wide NG Mega Push Up
10lbx10
12.5x8
15x6

Alternating Archer Push Ups
3x10/side
I’ll do these with my push up handles next time for a slight deficit
WG Pull Ups
3x8

Landmine Presses
3x12
Landmine Row
3x14

Drag Curl
95x3x10
I wanna own the top portion more so I’ll stick w/ this weight for now

2 DB OH Carry
20/hand for 2 short back and forth carries

Snatch
145x5x2
These were ugly. I was pulling them high enough, but I was having trouble pulling them into perfect position and shoulder stability with the catch… I think I just need more practice at this weight.

SGHP
205x5x5
Height wasn’t a problem but I’m not at the point where I can do them all in a smooth cadence. I had to reset between some reps so I’ll keep this weight for next time.

BGSS
115x2x8
115x8
Gliding Unilateral Hip Ext.
2x15
1x12
Jesus this pairing was hard

Calves

Standing Strict Press
105x10 RPE 8
115x8 RPE 8.5
125x6 RPE 9

Narrow NG Legs Straddled Pike Push Up
3x8 RPE RPE 8.5, 9, 10
I tried straddling my legs to get more of a vertical press as opposed to a high incline angle. This definitely placed more stress on the lateral delts despite the narrow neutral grip, made it harder while still being slightly tri dominant. It’s not so much better as just another variation in the tool box.
Chin Up
12, 10, 8 RPE 8.5-9, 10, 10

On Knees Wrestler Push Up
3x15
Chest Supported Slight Incline NG Pull Elbows far to the sides Row
3x16

Chains Around Neck and 45 Plate Carries
2 sets of 2 laps

Hip Snatches
115x5x3 These were super snappy and clean b/c of the tips I got in this thread: Catching a Power Snatch

Manta Ray NS Squat in Oly Shoes
255x2x5 RPE 7
275x5 RPE 8
285x5 RPE 8
300x5 RPE 8.5
maybe next time I’ll replace those two 255’s with 275 for progression.

Chain Box Squat to Bench
225x8x3
more volume next time

GM
135x3x12
work on a faster reversal

Sissy Extensions Light Band
3x15
Gliding Leg Curls Feet Plantarflexed
3x15 these are so much harder with my feet like that

Hands Elevated Plyo Push Up
5x5
Face Pulls
5x10

Full+ ROM Mega Push Ups (45 degree angle of handles)
12.5x5 RPE 7
15x5 RPE 8
17.5x5 RPE 8
17.5x5 RPE 8.5
20x5 RPE 9

Full+ ROM Archer Push Up with NG
16 RPE 8
16 RPE 9
14 RPE 10
Chin Up
10 RPE 9
8 RPE 9
5 RPE 10

Landmine Press
35x3x12
Landmine Row with more ROM
35x14
35x2x12

Barbell Curl
95x7
85x8
75x10

NG OH DB Carry
5lb per hand for some distance

Power Snatch
135x8x2
Bar path was much improved. Just need to work on getting that final external rotation and keeping the upper back and shoulders tight for the final catch. Keep at this weight and rep scheme and improve speed and form. Last two sets were really hard b/c I was having trouble with the external rotation.

SGHP
205x5x5
I want more control at the top before moving up. Also, the reps went smoothly from one to the next however I want a snappier reversal.

Skater Squat
3x12
1L Supine Straight Leg Hip Ext.
3x15
I liked the skater squats, I can see them helping me control my knees and hips in the bottom of a squat.
I’m gonna try lifting my leg up more with the arm or back of a patio chair instead of the bench.

Stair Calves
I made it all way up the two flights of stairs this time. I was not able to repeat that for the next two sets.

Landmine Tosses (only the top half range)
3x10/side

Standing Press
105x5 RPE 7
110x5 RPE 7
115x5 RPE 8
125x5 RPE 8
135x5 RPE 9
I got a little scared and an adrenaline spike while doing the final set of standing presses. This was a volume PR and an RPE PR w/ 135

Pike Push Up 45 degree angle grip (didn’t rise up on my toes as I lifted myself up)
8 RPE 8
8 RPE 8.5
8 RPE 9
Chin Ups
11 RPE 9
10 RPE 9
8.5 RPE 10
I didn’t raise my toes on the pikes because that ROM was already so torched by the standing press. I was happy with the chins

Super CG Push Up (an optimized ‘diamond’ push up basically)
15 RPE 9
12 RPE 9
12 RPE 10
1Arm Bench Against Knees Pull Elbows to the side Rows
20x3x15

Band Low and Behind Me Curls
10x3x12

A Couple of OH Snatch Grip Carries
2 rounds

Hip Snatch
120x7x2
didn’t take much rest between sets, very clean and snappy reps and I pulled them exactly where I wanted almost every time, 125 next time.

Very Deep Front Squats
205x3x5
I’m surprised at how deep I could go while keeping my back straight and keeping most of the tension on the quads. I felt it mostly in the ‘teardrop’.

Bench Squats w/ 50lb Chains
225x9x3
these felt super explosive and rest times ranged from 40-75s. One more set next time and then start reducing rest after that maybe.

“Push Away” SLDL
135x3x10
Just lit everything from my hams to mid back up, I’m technically a lot better at these than the last time I tried them. I’ll stick with’em for a while.

Sissy Leg Ext w/ Light Band
3x15
Gliding Leg Curl
3x15
-crazy quad pump for the leg ext, I’ll try pushing reps to 20 each set before adding a mini
-I didn’t like the last 2-3 reps of that last set, I was compensating too much w/ my lower back, tense those abs and glutes harder next time.

Hands on Bench True Plyo Pushups

Close PG Mega Pushups
-worked up to 17.5lb, try for a hepburn 5x5 progression model next time

Banded Cat Push Ups
-one light band 5x5
Rack Pull Ups w/ pause at top and slow eccentric

Scap Plane Landmine Presses
Meadows Rows

OH Carries

Hang Snatches
10x2
check ur thread in the oly section for advice and a vid you took

SGHP
205x5x5
lower the weight and work on the tips you got next time, if possible get in another set to practice form more and for more TUT

Skater Squats
3x13
Full ROM Supine Straight Leg Hip Ext
3x15

Calves

No Momentum Speed Muscle Snatches w/ Press Grip
3x10

Presses
135x5x3
doing a hepburn 5x5 progression

Pike Push Ups Narrow PG
3x8
I think I can push that harder next time, add a couple reps to the last set
Chins
-I’m not recording these b/c my form needs a total overhaul and I need to re-evaluate what I’m actually capable of w/ good form. See the thread you made.

Narrow Feet Bench Elevated PG Full ROM Push Ups (chest actually touching ground b/c I use a hole in the ground, way harder)
3x10
Rear Delt Rows
25x3x15

carried and slung around a dead punching bag for a while

Long Head Curls
-I’m just gonna do drag curls, they feel better than what I’ve been trying to do

Hips Snatches
6x3
Super explosive but technique wasn’t super consistent

Front Squat
205x3x5
205x2x4
I can probably add 3 reps to the whole thing next time, this coulda been pushed harder

CAT Box Squat w/ 50lb Chains
225x5x5
Really improved form rapidly with these. Just need to sit back more and really pull my knees back so they don’t drift forward. It made it almost feel like a weighted dead broad jump almost.

Sissy Leg Ext. Rest Pause
17+3
15+2
Gliding Leg Curl
17+3
16+3

back to whole body I think

A.
Power Hip Snatch
Front Squat alternate between 5x5 and 5/3/1 style progression
Close Neutral Grip Full Rom Pike Push Up
Commando Pull Up
1L SLDL
BB Curl

B.
Power Hang Snatch
Close Grip 2-Board Press
Close Grip Chin Up
Skater Squat
BB Drag Curl
Rear Delt Row

C.
SGHP
Standing Press
Meadows Row
Sissy Squat / Band Leg Ext superset
Squeeze Chest Raise
High Rep DB Curl

I’ve been inconsistent and mostly just doing low key bodyweight stuff but not totally outta the game w/ the groundskeeping job but w/ the lab job I can train hard now and have been for the past several weeks. Time to record and even include the odd vid or so.

Hang Power Snatch (HPS)
95x5x3 way too easy, 105-115 5x2 next time…

Front Squat
165x4x4 & 1x5, easy; 5x5 next time

Bench Pistol
8, 7, 6 per leg

N-Quad Raise
2x7
paired w/
Ring Leg Curl
7, 6

1 Like

Wed.

Press
105x3x5, 2x3 moderately hard

Ring Dip
3, 3, 7 RPE 10

Incline Push Up w/ Parallettes
3x6 RPE 9 last set

Ring Skull Overs
3x8

BB Shoulder Complex

1 Like

Fri.

BB Row
135x5x5 use 10 more lb next time 5x3

Narrow Grip Chins
3, 3, 8 RPE 10

Ring Face Pull
2x10, 1x8

BB Curl
65x3x6

Hammer Curl
1x10, 2x8