Tuesday 4/1
Clean & Press
- 175 lbs 3 x 5
Z-Press
- 135 lbs x 10, 8, 7
Wide Grip Pull ups
- BW 4 x 6
Miniband Pull Aparts
- 4 x 25
Today I experimented with pressing out of the rack with a false grip. No good. In fact, quite a step back for me personally. So I went back to cleaning from the floor and got some decent volume in. I would really love to hit a pressing PR here pretty soon.
Monday 3/31
High Bar Squat
- 385 lbs 3 x 3
Front Squat
- 225 lbs 3 x 8
Band Resisted Good Mornings
- Light Band + Mini Band 3 x 20
First decent squatting session since the friendly meet I did at the beginning of the month. As much as the high rep front squats suck, I think they’re probably really good for me. I think I’ll work up to sets of 15 or so and then increase weight but 20 or 30 lbs. I was going to do some sled dragging to finish everything off, but after the last set of front squats I was pretty much finished already.
Friday 3/28
Axle Continental & Press
- 220 lbs x 10 singles
Lat Pull Down
- Various weight x 20, 10, 5, 25
Not a bad session, though not super long. I’d like to get better at the continental as that’s currently my weak point putting an axle overhead.
Thursday 3/27
Snatch Grip Deadlift
- Warm Up
- 405 lbs x 1
- 455 lbs x 1
- 475 lbs x 1 (PR)
Deadlift
- Conventional 500 lbs x 3, beltless
- 550 lbs x 0
Stiff Legged Deadlift w/ 2″ Deficit
- 420 lbs 4 x 2
Back Extensions BW + 60 lbs 4 x 8
I need to figure out my programming. I’m really mentally blocking when it comes to PR pulls, I don’t know what the deal is. Plus I’m just not as strong as I want to be.
Tuesday 3/25
Snatch Grip Press
- 5 x 95 lbs, 105 lbs, 115 lbs, 125 lbs
- 3 x 135 lbs
Clean & Press
- 185 lbs 3 x 3
Z-Press
- 135 lbs 3 x 6
Strict-ish Barbell Rows
- 275 lbs 4 x 5
Wide Grip Pull ups
BW 4 x 5
Last week’s training sucked. Everything moved poorly and in general I was seriously lacking in motivation. I did deadlift, push press, and squat; but I didn’t record anything. But today felt pretty good. I’m not yet hitting as heavy as I would like overhead, but hopefully that will come.
Friday 3/14
Snatch Grip Press
- 95 lbs 2 x 5
- 115 lbs 2 x 5
Clean & Press
- 185 lbs x 1
- 200 lbs x 1
- 215 lbs x miss
- 170 lbs 3 x 5
Z-Press Drop Set, minimum rest
- 145 lbs x 8
- 125 lbs x 6
- 105 lbs x 2
- 85 lbs x 2
- 65 lbs x 3
- 45 lbs x 5
Pull Ups 5 x 5
Lots of weight overhead today. 215 lbs would have been a PR, but at least it felt good to put 200 lbs over head again. Moved quickly as well. And I really liked the Z-press drop set, turns out an empty bar can feel extremely heavy.
Thursday 3/13
Snatch Grip Deadlift warm up to 405 lb single
Deadlift
- Conventional 420 lbs 4 x 4 beltless,
- 470 lbs x 2,
- 530 lbs x 1
- 420 lbs x 10 strapped
DOH Deadlift
- 375 lbs x 3, 2, 315 lbs x 1 w/ 20 sec hold
Back Extensions 5 x 8
Progress today, but still not quite where I hoped to be. Only got one rep at 530, was shooting for two. Maybe next week.
Monday 3/10
Axle Clean & Press 75 kg 3 x 3 strict, 95 kg 3 x 3 push press
Z-Press 135 lbs x 8, 6, 6, 6
Pull Ups 4 x 6
Band Resisted Good Mornings 4 x 25
Some pressing. I power cleaned the axle up to an attempted continental at 105 kg that re-strained my lower back. Sometimes I can be a real dummy.
Saturday 3/8
High Bar Squat 400 lbs x 1, 420 lbs x 1, 440 lbs x 1
The gym I’ve been training at had a friendly squat only meet yesterday. I went 3/3 and my last attempt was definitely a max effort. Felt good. I’m considering now if I want to switch back to low bar squatting and see if I can get a 500 lb squat sometime in the next few months. That’d be pretty awesome. Or maybe I’ll try to keep building my high bar squat and get a 500 lb high bar squat in about a year.
Friday 3/7
Push Press 225 lbs x 3, 255 lbs x 1, 270 lbs x 1, 235 lbs x 4, 3, 2, 1
Log Rows 270 lbs 3 x 5
Pull Ups 3 x 6
Banded Good Mornings 4 x 25
270 lbs was a PR overhead. Maybe only by 5 lbs, but I’ll take it. Unfortunately I seem to have tweaked my lower back. Since I’m doing a squat only competition in the morning, this might wind up biting me in the ass. Oh well, just how it goes I suppose.
Do you have any tobacco? 