Giant set-
Power clean- 45lbx10, 115lb, 4x5
OHP- 45bx10, 85lb, 4x9
Front squat- 45lbx10, 115lb, 4x10
NG pull-up- 5x8
Dip- 4x6, 1x8
OHP/power clean/front squat
85lb OHP got a bit tough at the end; felt comfortable otherwise. Dips felt fine.
Lower body is feeling the front squat and power cleans.
NG pull-ups felt a lot more comfortable. Not sure if that means I got stronger in the upper body or it’s because 85lb OHP don’t stress the upper body anywhere as much as 95lb.
Superset-
BB row (reverse-grip)- 115lb, 3x12
Toe to bar- 3x5
Giant set-
Power clean- 45lbx10, 115lb, 4x5
OHP- 45lbx10, 85lb, 4x10
Front squat- 45lbx10, 115lb, 3x10, 1x12
NG pull-up-1x9
pull-up- 4x9
Dip- 4x6, 1x10
Rested an awful lot between each set because I lifted with my brother and my dad. It helped keep the reps good. Front squat is feeling more and more miserable- I daresay I’m regressing, so I’m probably going to do some 155lb max rep set next time just to shock my legs. I’m reasonably confident that a 155lb power clean is easy now.
OHP- 95lbx5, 115lbx6, 95lb, 12/4/6/4(15 deep breath RP with each set)
Front squat- 95/115/135lbx5, 155lbx15
Did the 155lb front squat first, then the 95lb RP sets.
155lb front squat and 115lb OHP definitely felt challenging.
Power cleaning 155lb felt a lot more difficult than I thought it would be too.
Sorta kept track of the time today. Saw the clock say 5PM when I went outside. It said 5:54PM when I came back.
Felt good. I definitely felt faster today. Legs didn’t start feeling the jog until 4 miles in. That’s great because I felt sore and tight all day in my lower body.
Power clean- 95/115lbx5, 135lb, 10x3 (one min rests)
Superset-
BB row- 115lb, 5x10
Push-up-5x10
Power clean didn’t feel difficult until the last set, and I’m pretty sure that’s because I’m trying to work on form. I keep grabbing the bar too narrowly and don’t really extend properly at the top.
Giant set-
OHP-45lbx10, 85lb, 4x11
Power clean- 45lbx10, 115lb, 4x5
Front squat- 45lbx10, 115lb, 3x10, 1x12
NG pull-up- 8/9/8/8/10
Dip- 5x6
Renegade row-5x10
Minus push-ups because I suck terribly at this. My brother says my butt is up in the air and I rotate even though the point is to not rotate.
Giant set-
OHP-45bx10, 85lb, 4x6
Power clean- 45lbx10, 115lb 4x5 (did the second set as hang power clean)
Front squat- 45lbx10, 115lb, 4x7 (short pause at bottom)
Pull-up- 2x10, 3x8
Dip- 10/10/9/10/9 (RP 10 breath or so)+1
Stuck to 2 min rest periods again. That is probably why my dip suffered, though it could also be because I decided to try out hang power cleans instead of resetting between each rep on the second set. I did paused squats because I don’t want to keep doing 4x10 and adding more reps seems annoying to me mentally.
The hang power cleans actually felt easy and I didn’t expect that.
Oh ya- on nutrition and weight loss- Weight still fluctuates around 163-165lb on less eating days. I’ve stopped doing a fast on the less eating days and now eat whatever protein my mom cooks and a bunch of vegetables for dinner. The additional food so far hasn’t do anything to my weight. My shoulders and traps are finally starting to regain some of their previous size.
It began raining about 10 minutes before I started. My brother was lifting at the time and we both noted that the mat would get really slippery, and thus potentially dangerous, due to the water.
Well, the rain ended by the time I started and I planned on doing WOD Grace (with power clean instead of full clean because it felt dangerous to do front squats on a wet surface) with 95lb just so I can do something quick and challenging on the conditioning, but my brother vehemently demanded that I stick to 85lb because it’s even easier.
So I did 50 reps instead of 30 reps. Honestly this felt a lot easier than I thought it would- think I got through the first 30 reps with only a total of three times when I put the bar out of my hand. Things got nastier from rep 30 onwards- upper back and forearm/hands started to get quite a pump and I had to take mini-breaks every 5 reps or so.
Superset- (30 second rest)
Pull-up-10x5 (set 9 and 10 as chin-up)
Dip-10x5
This is a PR with this rest time, and I’m pleased that I can do this after the power clean and presses.
Giant set-
OHP- 45lbx10, 85lb, 4x7
Power clean- 45lbx10, 115lb, 4x5
Front squat- 45lbx10, 115lb, 4x5 (short pause)
NG pull-up-5x9
Dip-5x10
ROM got worse on set 4 and 5 of NG pull-up.
Superset-
BB row- 115lbx20, 95lb, 2x10 (short pause at top)
Push-up-3x20 (couple rest in downward dog here and there)
Did first set of 95lb with double overhand grip, which sucked because of exhaustion. I switched over to double underhand grip for the second set and did a lot better.
For years I had a much larger lower body relative to upper body. This made sense because at my strongest I had a 455lb deadlift single/325lb back squat single compared to a 195lb max bench and 155lb max OHP and never managing more than 10 actual good pull-ups, so…
The recent lack of any heavy lower body work while my upper body is pushed hard every session is finally threatening to reverse this, which I really like. It felt weird having such a small upper body relative to my lower body.
Giant set-
OHP-45lbx10, 95lb, 4x6
Power clean- 45lbx10, 115lb, 4x5
Front squat- 45lbx10, 115lb, 4x11
NG pull-up -3x10, 2x9
Dip- 4x10, 1x9, then reset and 1x1
OHP felt smooth and easy until the last set.
Failed a 10th rep on the 3rd set of NG pull-up.
Lost some sort of tightness on the last rep of dip and failed- probably because my triceps got tired by that point.
BB row-
95lb, 4x10, 1x15 (underhand grip)
3 set as short pause at top. 6 reps with short pause on the fourth set. No pause on the fifth set.
Went on a short hiking trail with my dad; supposedly 4.7 mile-ish. Jogged a good bit of the incline and the level areas, walked the decline parts because I have a horrid time going declines as it is.
Haven’t gone on a trail like this in a LONG time, so it was a nice change of pace than from just jogging around an oval over and over.
WOD Grace- 135lb
Busy at work all day, so I didn’t get to lift until very late into the night.
I wanted to do something that would kick my ass and not take too long. This felt very strange. My lungs and muscles felt fine the entire time. The problem was with power-cleaning the bar and getting it overhead. Upper back felt weak on the power clean and the bar felt very heavy when I got the bar overhead.
Eh, it still got done and I know I couldn’t have done this a month ago, so I am stronger than last month while weighing exactly the same- good enough.
Short hiking trail with my dad. Jogged pretty much the entire distance today; only walked when I went backwards to meet with my dad every once in a while.
Quads feel shot from the inclines and I have the beginnings of blisters on my feet. Felt very good.
Giant set-
OHP- 45lbx10, 85lb, 4x10
Power clean- 45lbx10, 115lb, 4x6
Front squat- 45lbx10, 115lb, 4x10
NG pull-up- 4x8, 1x6 (I think)
Dip- 3x9, 1x7/8
Still losing Thanksgiving bloat- down to about 168lb now. I don’t think this had any real impact on the bodyweight lifting today.
Lats felt noticeably sore during the pull-ups but I’m not sure why. Dips felt good until the triceps started to fatigue from the OHP. Last set of OHP felt tough but doable. Legs recovered 100%, which I find cool. My calves used to be very sore the day after jogging hills with the intensity that I did yesterday.
I plan on continuing these hikes during winter. I detest hiking during summer because of how hot it gets. I’m considering whether I should find time during the weekday to get the jogging in.
5 sets of-
60lbish “sandbag” carry- 3 laps
100 jump-ropes
No rest in between besides whenever I fail miserably at jump-roping.
I can now get into a slow jog during the “sandbag” carries. Ended up walking again from set 3 though.