Long-time lurker, figured like every other long-time lurker to sign up and throw up a workout log online for tips (or perhaps someone to scream at me to stop being a “pussy” and lift some more weight".
Been doing Thibadeau’s Six Weeks to Superhero but only seriously started now due to an odd knee injury (it let me deadlift, but not squat. Best knee injury I’ve had). So the first post is going to be big because I’m dumping three in one shot.
July 11th
Bench Comp
Top Half Bench: 225x4, 225x2, 225x2, 205x4, 205x3, 205x4 (Bench sucked that day)
Bench: 185x5, 185x5, 185x4, 185x4, 185x3, 175x4
Speed Bench: 175x5, 175x5, 175x5, 175x4, 165x5, 165x5
Medicine Ball Throw: 6 Rounds of 10
Plyo-Push Up: 6 Rounds of 10
Squat Complex
Top Half Dead: 385x6 (x5)
Deadlift: 315 x 6 (x5)
Power Clean: 195x2, 195x2, 205x1, 205x1, 205x2 (I realize its 2-3, but my ego!)
Dead Jumps: 155 x 8, 185x8, 185x8, 185x8, 185x8
Horizontal Jump: 5 Rounds of 10
Lazy day, didnt go for full 6
July 12th
Squat Complex
Top Half Squat: 365x5, 365x5, 365x6, 365x6, 365x6
Front Squat: 135x5, 155x5, 185x4, 185x2, 175x4
Snatch: 45x5, 55x5, 85x5, 85x5, 85x5 (Still learning this one)
Squat Jump: 135x8 (x5)
Vertical Jump: 5 Rounds of 10
Overhead Press Complex
TH Press: 135x6, 135x5, 135x4, 135x3, 135x3, 125x5 (Had set it too low I learned)
Shoulder Press: 115x4, 115x3, 95x5, 95x6, 95x6, 95x5
Jerks: 135x5 (x5) + 135x2
Medicine Ball Launch: 6 Rounds of 10 with Ball weighing 20-25 pounds
Elevated Plyo Push-Up: Bwx10,10,8,6,5,6