Did this a day early to not interfere with my weekend plans. Power cleans felt way worse than last week, but I got it done. Bench too. Squat was okay, but 20 rep sets without a belt suck. Kept things pretty short today as well, but overall I felt much less fatigued compared to yesterday.
Warmup: 3 x 30 jump ropes, 5 pushups, 10 band pullaparts (20 lb)
Jumps: 4 x 5 over bucket + plate
Squat
229.5 x 5
267 x 5
299.5 x 5
Deadlift
249.5 x 5
285 x 5
327 x 5
Press
115 x 5 x 5
Pullovers
25 x 1 x 25
Notes:
Felt like absolute crap today. Nothing felt right, everything felt slow and heavy. Cut assistance work short and dropped conditioning, no point in running myself into the ground this week. Hopefully it's just an off day. Deadlifts looked good but they're also super light so that's unsurprising
Warmup: 3 x 50 jump ropes, 5 pushups, 10 band pullaparts (25 lb)
Jumps: 4 x 5 over bucket + plate
Power Clean
145 x 5 x 2
Press
115 x 5
135 x 5
145 x 5
Squat
229.5 x 5 x 5
Chins
4 x 8
Dips
4 x 10
Decline Situps
10 x 1 x 20
BW x 1 x 30
Wrist Curls SS Finger Curls
115 x 3 x 12
Notes:
Easy day today, short on time though. Ran through everything as fast as possible and it was tough haha. Everything felt good though so no complaints. Did situps as a dropset to save time and it wasn't fun
Warmup: 3 x 30 jump ropes, 5 pushups, 10 band pullaparts (25 lb)
Jumps: 4 x 5 over bucket
Power Clean
185 x 2 x 2
185 x 1
Bench
179.5 x 3
205 x 3
229.5 x 8
247 x 1
259.5 x 1
Squat
245 x 15
245 x 5
DB Rows
75 x 2 x 8
75 x 1 x 36
Dips
3 x 10
Prowler
70 x 10 x 40 yards (2:00 rest)
Notes:
Everything moved good today, bench felt great for the first time in awhile. Squatting w/o a belt sucked but I need to get used to it if I'm going to run Super Squats over Christmas. Power clean felt good but moved super slow, oh well. Prowler sucks as usual.
Warmup: 3 x 30 jump ropes, 5 pushups, 10 band pullaparts (20 lb)
Jumps: 4 x 5 over bucket
Squat
245 x 3
279.5 x 3
315 x 6
337 x 1
355 x 1
Deadlift
275 x 5
305 x 5
347 x 5
Press
117.5 x 5 x 5
DB Curl
35 x 3 x 10
BtN Press
45 x 10
55 x 10
75 x 3 x 10
Pullovers
25 x 1 x 20
Prowler (AMRAP in 15 minutes)
70 x 8 x 40 yards
Notes:
Holy toledo I think I overdid it today. After finishing the prowler pushes I was absolutely wiped out. I feel absolutely dead, but also happy with the squat joker sets today. Could have pushed the PR set a little more, but I lost my balance on rep 6 and decided to just shut it down. Head space on squats is still problematic for me, but I'm getting better about keeping my mind clear under the bar.
Warmup: 3 x 30 jump ropes, 5 pushups, 10 band pullaparts (30 lb)
Jumps: 4 x 5 over bucket
Power Clean
147.5 x 5 x 2
Press
115 x 3
135 x 3
155 x 8
165 x 1
Squat
245 x 5 x 5
Chins
3 x 8
Dips
3 x 10
Decline Sit-Ups
3 x 10
Notes:
Feel really good about my press PR. The leanback was a biiiit much on those last few, but hey whatever works right? My calves are still super tender and sore from Friday, mistakes were made. Also my right knee was feeling a bit banged up by the end of everything today. Hopefully that will work itself out by Wednesday.
