Thursday - Light stuff, no sleep

I got 4 hours of sleep, and this was my class so I just messed around.

Squat:

-135 x 30

Bench:

-135 x pause 5 x 3

Clean and Jerk:

-135 x 5,5

Monday and Tuesday - Squat and not squats

Yeah this whole ladders thing twice per week is too much on top of everything - I'm doing really poorly. I've changed it up a bit with less squatting for now. Anyway.

Monday:
Squat:
-135 x 5
-225 x 4
-275 x 3
-315 x 2
-375 x 1,2,2,1,1,1 (This was supposed to be 123123 but I was way too tired. All grinders.)

Push Press:
-135 x 5,5,5

Chins:
-35 x 5,5,5

Tuesday:
Deadlift:
-155 x 5
-245 x 3
-335 x 3
-385 x 3
-425 x 1,1,1,1,1

Bench:
-135 x 6
-190 x 5,5,5,5,5

Single leg RDL:
-75 x 10,8

Prone ankle raise:
-BW x 10,10

Light OHP and GM 70 x 10 each

Saturday - squat and bench

Squat:
-135x5
-225x4
-275x3
-315x2
-365x1
-405x1

Bench press:
-135x8
-185x5x5

Thursday - squat ladders and cleans

Started out feeling really lethargic but got much better.

Squat:
-135x6
-185x5
-225x5
-275x3
-315x3
-365x1,2,3,1,2,3,1,2,3

Clean:
-70x2
-93x2
-100x2
-109x2
-123x1
-132x1 (95%)

Tuesday - snatches and stuff

Snatch:
-50x2
-60x2
-70x2
-75x2
-80x1,1,1,1

Front squat:
-135x5
-225x3
-275x3

Bench:
-135 x8
-175x5,5,5,5,5

Press:
-50x40

Monday - Squat ladder and other stuff

First day starting squat ladders again, started with roughly 85% (365). I'll see how it goes.

Back Squat:

-135 x 5

-225 x 3

-275 x 3

-315 x 3

-365 x 1,2,3,1,2,3 (This was kind of hard, probably because I haven't lifted since Thursday. It will get better. I'll do three ladders on Thursday with the same weight.)

Push Press:

-135 x 5,5,5,5,5

Chins:

-25 x 6,6,6

Bro Complex:

-50 x curlsx10, pressx20, reverse curlx8, curlx8, press x 15 (For the hell of it.)

Note - 2/18

I'm at the point where I can hit a 405 squat any day, any time. It can sometimes be kind of tough, but I won't miss it. Max currently 435.

Too much volume/intensity/lack of rest/ other stuff, who knows, but its made squatting heavy nearly daily a real chore, and I'm getting tired. Going to try some ladders, maybe 2x per week, and not push the envelope with the other squat days - maybe even front squat instead - maybe. Build up some volume starting around 85% (~370) or maybe even 360, but keep weights low for now. Focus on staying at same weight with back squat while bringing up the other lifts (read: deadlift, the olys, and pressing - specifically bench press. Its time).

Perhaps add another bench day and take out the SNPP - thats been tough on the wrists anyway.

Possible training plan for the next few weeks, see how it goes:

Mon/Tues/Thurs/Sat - can be Friday instead of Saturday

Monday:
Back Squat - ladder (starting with around 360/370)
Push Press - 5(+) reps per set
Chins - BW or weighted

Tuesday:
BSQ or FSQ singles
Snatch - singles or doubles
Bench Press - 5(+) reps per set

Thursday:
BSQ ladder
Clean(&Jerk) and/or Deadlift

Friday(or Saturday):
BSQ or FSQ singles
Bench Press - 5(+)
Chins - BW or weighted

That should hold me for the time being. See how it goes in a few weeks.

Thursday - Squat, Deadlift

Need to cut down the squat volume and intensity a bit.

Squat:
-135 x 3
-225 x 3
-275 x 3
-315 x 3
-365 x 1
-405 x 1

Deadlift:
-135 x 5
-225 x 5
-315 x 3
-365 x 2
-405 x 1
-445 x 1
-495 x 0

Pullups:
-BW x 5,5,5

+bro complex

Sunday - Squat, Bench, Chins

Squat:
-135 x 5
-225 x 5
-275 x 3
-315 x 2
-365 x 1
-405 x 1
-315 x 11

Bench:
-135 x 10
-170 x 5,5,6,5,5

Chins:
-BW x 8,7,5

+some curls, for real

Squat PR again 435

Squat test for my lifting class.

Squat:
-135x5
-225x5
-275x3
-315x2
-385x2
-435x1 (197.7kg) at 195 lbs


Deadlift:
-100 kg x 5
-110x3
-140x3
-163x1
-180x1
-200x1
-225 x 0 (didn't even get off the floor, just for fun anyway. 5 plates)

Squat 425 PR and Snatch

Back Squat:
-135 x 5
-225 x 3
-275 x 3
-315 x 2
-385 x 1
-425 x 1 (PR) (193 kg)

Snatch:
-135 x 2
-155 x 2
-175 x 2
-185 x 1
-195 x 1
-205 x miss, 1 (93 kg)
-220 x miss (100 kg)

Saturday- squat 405, bench

Squat:
-135x3,3
-225x4
-275x3
-315x3
-365x2
-405x1(97.5%)
-365x3

Bench:
-135x7
-155x6, 7, 10
-160x8, 10

Chins:
-bw x 8, 8, 8