Giant set-
Power clean- 45lbx10, 95lb, 4x5 (from the floor for the first rep, hip power clean afterward)
OHP- 45lbx10, 95lb, 4x5 (push-press on last rep)
Front squat- 45lbx10, 95lb, 4x10
Pull-up-5x8
Dip- 2x10, 3x8
OHP felt real hard on the last set. It felt ok for set 2-3. I got a lot of rest in between sets because I lifted with my dad. That was probably the only reason why I managed this.
Power clean feels more powerful.
Inverted row- 2x16
Backpack bearhug carry- 80lb, 3/3/2/2 laps in the backyard.
Probably could have done 3 laps on the third set, but the dog decided to get in the way.
Giant set-
Power clean- 45lbx10, 95lb, 4x5 (from the floor for the first rep, hang power clean afterward)
OHP- 45lbx10, 95lb, 4x5
Front squat- 45lbx10, 95lb, 4x10
NG pull-up-5x9
Dip-2x10, 3x8
Lots of rest in between sets since I was lifting with my brother and sister-in-law.
Hang power cleans tire my weak grip; these feel better each session.
OHP are finally starting to feel like they have some power behind them and I’m no longer grinding my way through these.
The last set kicks my ass though and I’m literally feeling like I have wobbly legs.
Backpack bearhug carry- 80lb, 3/3/2/2 laps in the backyard.
First time cleaning since I hurt my knees from doing them like last November/December? Felt pretty good; I had some rust but the body knew what to do by the 135lb, but I’m just weaker than before.
Got reminded that my legs are very weak now- I accidentally power cleaned one or two of these, so I went to do a front squat after and it actually took effort, whereas coming out of the hole after a clean felt easy. Maybe it’s a mental thing.
Chin-up/dip- 10/11x5
Did this spread over a long period of time as I coached my family members. As a result, each rep felt strong.
Deadlift- 135/185lbx10, 205lb, 3x10
Had to reset my grip on the third set because they got tired.
Giant set-
Power clean- 45lbx10, 95lb, 4x5 (from the floor for the first rep, hang power clean afterward)
OHP-45lbx10, 95lb, 4x5
Front squat- 45lbx10, 95lb, 4x10
Wide grip pull-up- 1x5, 4x8
Dip- 2x10, 2x8, 1x9
I felt sore and exhausted everywhere. The 135lb clean and push-jerk + the deadlifts apparently tired me out quite a bit.
Superset-
Front squat- 135lb, 3x10
OHP-95lb, 1x8, 2x10
Pressed the 115lb once or twice and it felt smooth. Confirmed that strength is returning when I did the 1x8 and 1x10 OHP pretty easily; only the last set of OHP felt challenging.
The front squat felt pretty good too.
Very pleased with this and it’s a good confirmation that the giant sets are a good way to recover everything at once without spending a bunch of time.
Pull-up/dip- 10x5
This is a rep record for pull-ups. I always did chin-ups whenever I went for stuff like this because my pull-up is just MUCH weaker than my chin-ups.
Giant set-
Power clean-45lbx10, 95lb, 4x5 (from the floor for the first rep, hang power clean afterward)
OHP- 45lbx10, 95lb, 2x5, 1x6, 1x5
Front squat- 45lbx10, 95lb, 4x10
NG pull-up-1x9
Wide grip pull-up- 4x9
Dip- 2x10, 3x8 (RP a couple reps on set 4 and 5)
I thought I’d be good to do 2x6 of OHP, but unfortunately not.
The power cleans feel much easier now. It feels like I’m generating more power and catching the bar better now.
Yesterday-
Giant set-
Power clean- 45lbx10, 95lb, 3x6, 1x5 (from the floor for the first rep, hang power clean afterward)
OHP- 45lbx10, 95lb, 3x7, 1x5
Front squat- 45lbx10, 95lb, 4x10
Chin-up-3x10, 2x8
Dip- 4x6, 1x7
Flipped the focus of the pressing to OHP today and got better results. I’m going to start alternating the focus of the pressing between dip and OHP with the hope that leads to greater improvement.
Backpack bearhug carry- 80lb, 3/3/3/2 laps in the backyard.
Right knee felt a bit off yesterday, probably because I was catching the bar poorly as I got more and more tired. Now that knee feels a bit stiff and painful.
Not happy that I can get my knee feeling bad again just from catching a bunch of 95lb powercleans.
115lb OHP felt ok; a bit hard. The 95lb reps felt like good sets, pretty sure I aborted an 11th rep on the third set.
Superset-
back squat lunge-45lb, 5x10
BTN press- 45lb, 5x10
It’s been about 6 months since I placed the bar on a back squat position and it fucking HURT. Had to do a couple sets of just holding it so that I got used to the position again.
My unweighted lunges are garbage, so my weighted ones are even more garbage- horrible tightness and poor coordination.
Giant set-
Power clean- 45lbx10, 95lb, 4x5 (from the floor for the first rep, hang power clean afterward)
OHP- 45lbx10, 95lb, 4x5 (push-press on last rep)
Front squat- 45lbx10, 95lb, 4x10
NG pull-up- 2x10, 3x8 (I think)
Dip- 2x10, 1x9, 1x7, 1x8 RP a couple reps on set 4 and 5.
Was able to adhere to a stricter 2 min rest today.
The RP on the fourth set of dip was a mistake, it fucked with my strength for the OHP.
Dips felt pretty difficult today.
NG seems to be a lot harder on the upper body than the other pull-up variations. I am doing these off the dip implement and so need to bend my knees. That must have an impact.
I used to find them much more difficult than NG and chin-up grip, but now that I lost 20+lb the gap closed quite a bit. I think my current chin-up max is somewhere around 13-14 reps, whereas pull-up max is probably 11-12?
Warmed-up to a 135lb power clean and front squat. 135lb power clean didn’t feel good and I got light-headed when I pressed 115lb. I started lifting today in the late morning without having eaten anything for over 20 hours, so probably not in normal condition.
I considered taking it easy, but then I remembered that the entire point of training for me is to be less of a pussy physically. I decided to just max out on one or two sets instead.
Solid reps on the OHP up until rep 12, then I switched over to push-pressing as much as I can. Then I took a 2 min rest and did the front squats. This unfortunately wasn’t a technical max- I got scared that I’ll drop the bar if I attempt a technical max and so mentally checked out after I passed 20 reps. Took another 2 min rest and did the 95lbx10.
BB row-
95lbx10
115lb, 4x12
Short pause at the bottom and as strict as I can.
Superset-
Chin-up/dip- 6x5
Short pause at the top of each movement and as strict as I can.
On the plus side I saw myself at 161.1lb when I weighed myself after this; that’s neat.
Upper body felt smashed today from the power cleans; ran out of energy on the fourth set of OHP. I made up for it on the fifth set but I decided to not do the power cleans.
Giant set-
Power clean- 45lbx10, 95lb, 4x5
OHP- 45lbx10, 95lb, 4x7
Front squat- 45lbx10, 95lb, 4x10
Chin-up-11/10/9/9/7(? something like that)
Dip- 4x6, 1x7
Did OHP/power clean/front squat for the 95lb. This makes this much easier on the upper body because I get time to get some breaths in after I do the OHP and put the bar down.
OHP/power clean/front squat on the weighted sets. This feels significantly easier as a result.
The new pair of 10lb my brother bought arrived today, so I was able to use the weight I should have been using all along for OHP with this kind of giant sets. I’m going to try using 95lb on OHP press days and 85lb on dip days.