Training Log - Entry 224

Full Body - Squat, Push, Pull 8 W6D2

Warmup: Reps with empty bar, dumb

Jumps: 2 x 5 over bench

Main Work:

- Squat: 270 x 5, 305 x 5, 340 x 5

- Deadlift: 330 x 5, 370 x 5, 415 x 5

- Bench: 135 x 5, 185 x 3, 225 x 1, 255 x 1, 275 x 1, 300 x 0 (Failed)

Assistance:

- Bicep Curls: 25 x 3 x 20

- Tricep Pushdowns (stripset): 32.5 x 2 x 20, 27.5 x 10, 22.5 x 12, 17.5 x 12, 12.5 x 15

- Calf Raises (stripset): 230 x 12, 210 x 10, 190 x 5, 170 x 6, 130 x 10

Notes: Good day overall today. Went to the student rec since it was raining. Squats moved fast. Deadlifts were a bit grindy but I started to get a lot of digestion pain from crappy eating the last few days so that affected it. Went way off script and maxed out on bench lol. Didn't do too bad for having not flat benched in months. 

Felt really dumb when I got cocky after 275 moved fast. Casually loaded 300 (would have been 40 pounds more than I've ever benched), asked for a spot, chatted a little bit about how I wanted to go for 3 plates, then got stapled. LOL. Lesson learned there: don't be an idiot. It's nice though because I definitely have room to turn a few dials 3 plates is probably in the bag by end of Summer. A bit of bro stuff after since I had some machines and dumbbells to play with then called it.

Training Log - Entry 223

Full Body - Squat, Push, Pull 8 W6D1

Warmup: 100 jump ropes

Jumps: 2 x 5 over bench

Main Work:

- Power Snatch: 100 x 3 x 5

- Power Clean: 170 x 3 x 3

- Axle Press: 130 x 5, 145 x 5, 165 x 2, 4 (Fail)

- Front Squat: 215 x 5 x 5

Assistance:

- Band Pullaparts: 40 x 6 x 20 (SS w/ Press, Clean)

- Dips: BW x 5 x 15

- BB Row: 155 x 5 x 10

- KB Swing: 35 x 5 x 15

Notes: This wiped me out. Frustrated with pressing, I should've got that topset of five but misgrooved on my first set. If I'd grabbed it right the first time 5 would've been easy. Everything else was tough. Survived though.

Training Log - Entry 222

Sandbag Loads to Truck + 1": Medium x 3 x 5

Training Log - Entry 221

Full Body - Squat, Push, Pull 8 W5D3

Warmup: 100 jump ropes

Jumps: 2 x 5 over bench

Main Work:

- Power Snatch: 100 x 3 x 3

- Power Clean: 130 x 3 x 5

- Press: 115 x 5 x 5

- Front Squat: 215 x 5 x 5

Assistance:

- Band Pullaparts: 40 x 5 x 20 (SS w/ Press)

- Dips: +35 x 4 x 12 (GS: Front Squat => Dips => Rows)

- DB Rows: 105 x 4 x 12

Notes: Holy crap this was brutal. I was going to move all the bodybuilder stuff I missed on Wednesday to here, but I was too wiped by the end of it to even consider that. The front squat circuit at the end always demolishes me, but that makes perfect sense all things considered. I get a full-body pump like crazy though. Tough day, not sure how I'll pull out another set on assistance next week. Good stuff

Training Log - Entry 220

Full Body - Squat, Push, Pull 8 W5D2

Warmup: 100 jump ropes

Jumps: 2 x 5 over bench

Main Work:

- Squat: 235 x 5, 270 x 5, 305 x 5

- Deadlift: 285 x 5, 330 x 5, 370 x 5

- Incline: 145 x 5 x 5

Assistance:

- Chins(over/under): BW x 4 x 12 (SS w/ Squat)

- Chest Flys: 22 x 4 x 15 (SS w/ Deadlift)

- Planks: +35 x 4 x 45s (SS w/ Incline)

Notes: Short on time today so I had to cut the grip and bodybuilder stuff. I'll probably move the grip work to Friday or do it with events on Saturday. Curls and calves are w/e but grip is important. I'm also realizing I'm slacking on filming anything that isn't a pull, it's just harder to setup my phone to record anything I'm doing out of the rack. All this felt good, weights always feel heavy but I'm not in my head about it.

Training Log - Entry 219

Easy Conditioning: 3.32 mile run in 30:54 (9:17/mi)

Notes: Ended up going a bit farther than I anticipated. No problem, first split was fast though, like 8:39

Training Log - Entry 218

Full Body - Squat, Push, Pull 8 W5D1

Warmup: 100 jump ropes

Jumps: 2 x 5 over bench

Main Work:

- Power Snatch: 85 x 3 x 5

- Power Clean: 150 x 3 x 3

- Axle Press: 115 x 5, 130 x 5, 145 x 5

- Front Squat: 190 x 5 x 5

Assistance:

- Band Pullaparts: 40 x 6 x 20 (SS w/ Power Clean, Press)

- Dips: BW x 4 x 15 (Dips => Rows => Swings)

- Axle Row: 155 x 4 x 10

- KB Swing: 35 x 4 x 15

Notes: Shaving away the giant sets has continued to save time with oly stuff. From the first working set to the end of the session was 1 hour on the dot. I honestly really took my time as well. Assistance was done as a circuit. Everything felt good, 5s week so kind of a mini-deload and it's definitely needed.

Training Log - Entry 217

Hard Conditioning: EMOM Sandbag Load to Truck + 1": Medium x 5 x 3

Axle Jerks: 150 x 3 x 3

Notes: Loading went good. Played around with split and power jerks today as well, felt good. I could definitely drill the crap out of it and get some decent weight overhead

Training Log - Entry 216

Full Body - Squat, Push, Pull 8 W4D3

Warmup: Bodyweight squats x 30, scap pullups x 10

Jumps: 2 x 5 over bench

Main Work:

- Power Snatch: 105 x 3 x 3

- Power Clean: 140 x 3 x 5

- Press: 120 x 5 x 5

- Front Squat: 230 x 5 x 5

Assistance:

- Band Pullaparts: 40 x 5 x 20 (SS w/ Press)

- Dips: +35 x 10, 12, 14

- DB Rows: 105 x 10, 12, 14 (GS w/ Dips, Front Squat)

Notes: Good day today. Power snatches felt great, power cleans felt bad, front squats and press felt great. Assistance was tough but doable. No lagging pains. Didn't superset the olympic stuff, and it took less time to get through everything and felt way better. Weird. Weight is also down to ~195, hopefully I'll be below 190 in a few weeks.

Training Log - Entry 215

Easy Conditioning: 1.89 mile run in 18:00 (9:29/mi)

Notes: Felt okay, really tired today. Didn't get as much sleep as I would have liked.

Training Log - Entry 214

Full Body - Squat, Push, Pull 8 W4D2

Warmup: 100 jump ropes

Jumps: 2 x 5 over bench

Main Work:

- Squat: 250 x 5, 285 x 5, 320 x 5

- Deadlift: 305 x 5, 350 x 5, 395 x 5

- Incline: 155 x 5 x 5

Assistance:

- Chins (underhand): BW x 3 x 12 (SS w/ squats)

- Chest Flys: 22 x 2 x 10, 22 x 20 (SS w/ deadlifts)

- DOH Holds: 315 x 10s, 245 x 36s, 155 x 40s

- Plate Pinches: 50 x 3 x 20s (SS w/ incline)

- Calf Raises: 245 x 3 x 12 (SS w/ planks)

- Planks: +35 x 3 x 45s

- Poundstone Curls: 30 x 100

Hard Conditioning: 4 x 400m runs - 1:43, 1:38.88, 1:37.07, 1:36.28

Notes: This seems like a lot of assistance work on paper, but most of it isn't super taxing. Calf raises, grip work, curls, flys, even chins are super recoverable. My left shoulder was bothering me a lot so I swapped DB bench for flys, it helped an awful lot. Feel good now. Got a good pump too, squats feel heavy as usual but I know that's all mental now. Swapped prowler pushing for running, gonna train to improve my mile time for a few weeks. Overall fun day, it was good to bro out on assistance a little bit.

Training Log - Entry 213

Full Body - Squat, Push, Pull 8 W4D1

Warmup: 100 jump ropes

Jumps: 2 x 5 over bench

Main Work:

- Power Snatch: 95 x 3 x 5

- Press: 120 x 5, 140 x 5, 145 x 5, 155 x 5

- Power Clean: 160 x 3 x 3

- Front Squat: 200 x 5 x 5

Assistance:

- Band Pullaparts: 40 x 6 x 20 (GS w/ Power Snatch - Press, Power Clean)

- Axle Row: 154.5 x 3 x 10 (GS w/ Front Squat - KB Swing - Dips)

- KB Swing: 35 x 3 x 15

- Dips: BW x 3 x 15

Notes: Not too bad today, dropping volume on assistance back was a great move. I feel great and was able to get all the work done no problem. Messed up on the pressing so I had to do an extra set, nbd.

Training Log - Entry 212

Snatch-Grip Deficit Arthur Lift: 65 x 1, 115 x 1, 135 x 1, 155 x 0, 155 x 1

Hard Conditioning: Sandbag Loads to Truck: Medium x 5 x 3 EMOM

Notes: Did the #functional arthur lift for a WR contest, actually lit up my hamstrings. Very fun, kept conditioning short since this week was so fatiguing in general. Feel good though.

Training Log - Entry 211

Full Body - Squat, Push, Pull 8 W3D3

Warmup: 100 jump ropes

Jumps: 2 x 5 over bench

Main Work:

- Power Snatch: 110 x 3 x 3

- Press: 124.5 x 5 x 5

- Power Clean: 145 x 3 x 5

- Front Squat: 235 x 5 x 5

Assistance:

- Band Pullaparts: 40 x 6 x 15 (SS w/ Press and Power Snatch/Clean)

- Dips: +25 x 3 x 12

- DB Rows: 95 x 3 x 12

Notes: This wiped me out, especially my upper back. I switched up the technique on BPAs, really lit up my upper back. Front squats were brutal as well. Expected for Week 3 but still, yeesh. Power snatches were great.

 

Training Log - Entry 210

Full Body - Squat, Push, Pull 8 W3D2

Main Work:

- Squat: 260 x 5, 295 x 5, 330 x 5

- Deadlift: 320 x 5, 365 x 5, 405 x 5

- Incline Press: 160 x 5 x 5

Assistance:

- Chins: BW x 4 x 10, 1 x 5

Notes: Everything was really stripped down today since I went to the rec. It was interesting, might go back occasionally. Everything moved good at least, but squats continue to feel very heavy. Probably just in my head.

Training Log - Entry 209

Easy Conditioning: 2.18 mile run in 19:50 (9:05/mi)

Notes: Easy, felt good. No pain in any joints at all.

Training Log - Entry 208

Full Body - Squat, Push, Pull 8 W3D1

Warmup: 100 jump ropes

Jumps: 2 x 5 over bench

Main Work:

- Power Snatch: 95 x 3 x 5

- Power Clean: 165 x 3 x 3

- Press: 120 x 5, 145 x 5, 160 x 5

- Front Squat: 210 x 5 x 5

Assistance:

- Band Pullaparts: 40 x 6 x 15 (GS w/ Power Snatch - Press, Power Clean)

- Axle Row: 150 x 5 x 10 (GS w/ Front Squat, Dips, KB Swing)

- Dips: BW x 5 x 12

- KB Swing: 35 x 5 x 12

Notes: Snatches felt really good today. Pressing was okay, still felt a little wonky but I got all the reps which was a pleasant surprise. Next cycle might run too high but w/e. 

Training Log - Entry 207

Full Body - Squat, Push, Pull 8 W2D3

Warmup: 100 jump ropes

Jumps: 2 x 5 over bench

Main Work:

- Power Snatch: 100 x 3 x 3

- Press : 120 x 5 x 5

- Power Clean: 135 x 3 x 5

- Front Squat: 210 x 5 x 5

Assistance:

- Band Pullaparts: 40 x 6 x 15 (GS - Power Snatch/Clean => Press => BPA)

- Dips: +25 x 3 x 12 (SS w/ DB rows)

- DB Rows: 95 x 3 x 12

Notes: Good day, shoulder bothered me a bit but not too bad. Went on a little run after but kept it short because I was tired.