Wednesday - Back Squat PR 183 kg, Deadlift and Chins

Final day of RSR. Testing day.



Back Squat:
-70 x 4
-110 x 3
-130 x 2
-151 x 1
-165 x 1
-183 x 1 (PR +8 kg)
-188 miss (this was more than the program called for, but I figured I'd take it for fun)

Deadlift:
-110 x 10, 15

Chins:
-BW x 5,5,5

Hanging leg raises:
-BW x 10, 8

Monday - Back Squat, Snatch Test

Second to last RSR session, so I decided to test my snatch. Hoped to hit a PR like with the clean, but I couldn't hit 100. Wasn't finishing the pull. Got an easy 95. I was powering some of the lifts, but I'll work on that.

Back Squat:
-70 x 5
-110 x 3
-130 x 2
-140 x 6 x 2



Snatch:
-50 x 3,2
-61 x 2
-72 x 2
-81 x 1
-85 x 1
-90 x 1
-95 x 1
-100 x miss 6 attempts in front. Not finishing the pull. Didn't feel heavy.

Saturday - Back Squat 175 for 2x2

Though not a 1RM test, this was a test of my squat. 175 was my old max, and I hit it for 2x2 today. After missing the first set, I got back and hammered it for two successful doubles.

Back Squat:

-70 x 4

-110 x 3

-130 x 2

-152 x 1

-175 x miss, 2,2

Chins:

-BW x 5,5,5

Thursday - Back Squat, Clean PR

I was feeling a lot better today, probably because I fell asleep at 10 pm and sleep all night. Even though I didn't eat much yesterday or the day before I didn't feel too weak. Squats weren't great, but not too bad either. Cleans, well those went well.

Squat:
-70 x 5
-110 x 3
-142 x 6 x 2


Clean:
-70 x 4
-90 x 2
-100 x 1
-104 x 1
-110 x 1
-115 x miss (balance), 1
-120 x 1
-124 x 1
-130 x 1
-134 x 1 (Previous PR)
-139 x 1 (PR!) (306 lbs)
I put 144 on the bar, but I decided not to take the attempt (pussy out). Still a great session.

This was the first time I had cleaned for real since February before the shoulder injury, so I'm glad the squatting worked. PRs are PRs.

Tuesday - Back Squat

I was feeling a lot better today than yesterday, though not 100%. Good enough to lift.

Back Squat:
-70 x 3
-110 x 3
-130 x 2
-166 x 3,3,3 (367 lbs)

This sucked. But  I got through it.

Sunday - Squat

Easy day today.

Back Squat:
-70 kg x 3
-110 x 3
-124 x 2
-142 x 6 x 2

Saturday - Squat (4.3)

Back Squat:

-70 kg x 3

-110 x 3

-133 x 2

-157.6 x 4 x 4 (347 lbs)



This was pretty tough, though my form was pretty solid aside from the final rep or two of the last set. I took video.

I stopped here, because I thought I would go to Home Depot and buy some materials to finish the ceiling, but of course that was a complete failure, wasting almost 2 hours of my time, and I did not even get the materials. I will try again tomorrow, hopefully with success.

Wednesday - Squat

Yesterday I did some pretty difficult and draining martial arts training, including running stairs, so I was glad today was an easy day. Squats went up really fast and it was easier than I expected, for sure.

Squat:
-135 x 3
-225 x 3
-275 x 2
-310 x 6 x 2

Front Squat:
-135 x 1
-185 x 1
-285 x 1

Stopped here, had to head out.

Monday - Squat, Press - Finals Week

Back Squat:
-135 x 5
-225 x 4
-275 x 3
-325 x 5x5
The squats were not too bad. They were heavy and by the last couple sets I was dying of course, but it felt light out of the rack and not too bad in the hole. I was still pretty drained though, and not enough sleep took its toll. No front squats or deadlifts today.

DB Press:
-60 x 5,5,5

+stretching
Note: I loaned Stretching Scientifically from the library, and I skimmed it before lifting today. Instead of the usual static passive stretches I do, I tried to do isometric (PNF) stretching instead.

Thursday - Squat, Front Squat, Snatch, Clean and Jerk

6x2 is nothing when 6x6 was the day before. Too easy.

Squat:
-135 x 4
-225 x 4
-275 x 2
-310 x 6 x 2

Front Squat:
-225 x 1
-285 x 1
-315 x 1

Snatch, Hang Snatch:
-50 x 3
-60 x 2,3
-70 x 3

Clean and Jerk:
-70 x 3,3,3

Wednesday - Squat 6x6

This really killed me. I did like a million pushups and stuff yesterday and a bunch of physically demanding martial arts kicks, so my legs and torso were dead. Plus, it was 6x6 day.

Back Squat:
-310 x 6x6

DB Press:
-60 x 5
I tried this again but it was too heavy for even another rep, so I just did some with 30 lbs

OH Squat:
-95 x 5

Light Clean and Jerk:
-135 x a few

+stretching, martial arts practice focusing on punching combinations

Monday - Back Squat, Clean and Jerk, DB Press,

Back Squat (RSR: 3-1):
-135 x 3
-225 x 3
-275 x 3
-310 x 6 x 2
For some reason this made the sides of my ribs hurt. I was really full from eating a lot yesterday so I had the belt on a looser hole. I also find that as I do more heavy squatting, I'm just not up to front squatting on some days.

Clean and Jerk:
-135 x 2
-185 x 1,1,1

DB Press:
-60 x 5,5,5

DB Pullover:
-40 x 8,8

+stretching

Thursday - Back Squat RSR, Pullovers

Today was really hot and tiring. The lifts weren't that hard, but I was really jittery and I didn't feel like I had enough energy to Oly lift or do and front squats after 6x5. Probably should have rested. Went back to my apartment and slept for 3 hours...I feel great now, lol.

Back Squat:

-135 x 5

-225 x 3

-275 x 2

-310 x 6 x 5

DB Pullover:

-8 reps x 40, 50,50

Wednesday - RSR 2-2, Front Squat PR attempt, DB Press, DB Row, etc

Back Squat:
-135 x 3
-225 x 3
-275 x 1
-310 x 6 x 2
This wasn't too hard. Got through it quickly.

Front Squat:
-135 x 4
-205 x 2
-255 x 1
-295 x 1
-325 x 1
-355 x miss
It didn't feel too heavy at 325 so I figured it couldn't hurt to test. Oh well, I got pinned.

DB Press:
-55 x 6,6,6

DB Row:
-50 x 8,6,6 really focusing on contracting at the top for my shoulder girdle to hold it up

DB Pullover:
-20, 30, 35 x 8
For range of motion.

+stretching