08/12
Deadlift- Raw/Conventional
335x1
425x1
535x1
585x0-too big of a jump
add rev band
585x1
605x1
switch to sumo
605x1
625x1
08/13
CG Bench
225x8
245x8
265x8
285x8
Arm Acc Work
08/16
Bench
225x3
255x3
285x3
315x6-paused the last rep
-paused reps
335x1
345x1
Incline Bench
135x5
185x5
225x5
235x5
Side Raise
20x10
25x10
30x8
Front Raise
25x10
30x8
35x5
40x5
Reverse Fly
15x10x3
08/18
Speed Bench
60kg+MM x3x9 alternating grips each set
Bench-CG
60kgx6
80kgx6
100kgx6
120kgx6x3
Miscellaneous Olympic Lifting work
08/20
Squat
385x3x5
Clean Pull
250x2x5
8/21
Oly stuff
8/22
Bench
125 kg x3
135 kg x3
145 kg x7
2 BD
160 kg x3
165 kg x3
170 kg x3
CG
120 kg x7x3
08/26
Squat-Raw/Beltless
135x5
225x5
275x3
315x3
365x3
415x3
Front Squat
135x5
185x5
225x5x3
Leg Press-Single leg
90x10x5
Snatch Grip RDL
225x6x3
Squat- Raw/Beltless
137.5 kg x8x5
-sets of 8 are awful lol
Snatch Grip Deadlift
100kg x5
120kg x5
130kg x5
140kg x5
Bench
100 kg x8x5
Behind the neck Snatch Grip Press
worked up to 60kg
Power Clean and press
worked up to 75kg
Back Squat
165kg x3x4
09/10
Power Snatch+Snatch Jerk
40kgx1x3
50kgx1x3
60kgx1x3
70kgx1x3
Snatch Jerk
70kgx1
80kgx1
90kgx1
100kgx1
105kgx1
110kgx1
115kgx0
Hang Clean+ Pull Clean
70kgx1x3
90kgx1x4
100kgx1x2
Pause Ft. Squat
100x1
110x1
120x1
130x1
140x1x4
120x3
9/14
Bench
245x3
275x3
325x3
Squat
335x3
385x3
425x3
9/15
Snatch
60kg x1x10
Power Clean + Push Press
90kgx1
100kgx1
105kgx1
107kgx1
110kgx0- good power clean/ missed push press
Front Squat
105kg x3
115kg x3
125kg x3
135kg x3
09/24
Squat-
225x5
275x4
315x4
365x3x2
add belt
405x2x5
Bench-
135x5
225x4
275x3x2
315x3x4
315x5
9/25
Snatch
xfail
OHP
135x5x3
OH Squat
135x2x4
09/27
Deadlift- Conventional/ Pause at Knee
275x4
335x4
375x4x4
Bench- CG
225x5
275x4x4
275x8
Deadlift-Sumo
405x3x4
405x10
09/28
Speed Squat- 13" box
315x2x10
Bench+ Monster Mini
95x3x2
115x3x2
135x3x2
155x3
175x3
205x1
225x1
245x1
265x1
205x3x5
Speed Deadlift- Sumo/Beltless
405x1x12
RDL/Row
225x10x3
275x5x3
Pull-up
BWx10x3
Core/Leg Acc
10/02/12
Squat- quasi-beltless used a velcro nylon belt for some sets and a flimsy tapered leather belt for some
315x3
365x3
405x3x5/6- i lost count and couldnt remember if I did 5 so I did another set just in case
Bench
225x3
275x3
325x3x4
325x4- decided to do an extra rep for good luck lol
10/04
Bench
275x3
315x2
335x2
355x1
365x1
385x1- got bro bumped/ feel cheated man
315x5
RDL/Row
135x5
225x5
315x3
Deadlift- Conventional/ Pause at Knees/ Beltless
405x4x4
10/5
Speed Squat-Pause/Beltless
130kg x2x10
Bench- CG
275x5x5
Deadlift- Sumo/Beltless
200kg x2x2
10/8
Squat
365x2
405x2
435x2
455x2
465x1x3
Bench
225x5 275x3x9- tweaked my left pec major insertion on the last rep.
icing and wrapping it.
Squat
405x2x4
10/12
Squat
190kg(418) x3x5
Ft Squat
100kg(220) x5x4 x8
GM
60kg (132) x5x5
-Epic carb backload, that is all
I like these straight to the point workouts you have here. Its making me want to get back to full body! Do you do facepulls or anything for your rear shoulders?