Last mess around day

Squat:
135-5
225-4
275-3
315-2
365-2,1
315-3

Bench:
135-5
185-5
Cut it short, teaching a friend.

Goblet squat:
50-10
85-10,8
These are actually pretty fun.

Pull-ups:
8,8,5

Messing around

Deadlift
155-5
245-3
-335-3 blw knee then 1 full, x2, x3 x4

Tbar row
45-5
80-8
Rest pause 105-4,3,3
Rp 80 6,3,3
Rp 45 8,2
Hang 45-20 sec

Press
95-5
115-5
-135-3 rp 115-3,3
Rp 115-6,4

Bb sit-up
40-8,8,

Tuesday - Squat, Bench, and other stuff

Squat:
-135 x 5
-225 x 4
-275 x 3
-315 x 3,3
No belt, and kept it light.

Bench:
-135 x 5
-185 x 5
-215 x 5,5,5

Box Jumps:
-30" x 10,10 (plus some more)

Ab roller:
-BW x 11, 10

BB situp:
-40 x 10,10

Slightly modifying program

I've realized that the only long term programs I've been able to stick with and make progress on had a good amount of lee-way on the exact weights, because of martial arts and all that. The example being the Pendlay-inspired Olympic program from Spring 2011, which I progressed on for 12 weeks straight.

This program has some Oly but only on Tuesday and Thursday because those are the only opportunities I have. The rest is strength, trying to keep it simple.

Monday:
Back Squat
Bench Press
Chins
Ab Roller

Tuesday:
Snatch
Deadlift
Dips
Ab Roller

Thursday:
Hang Snatch
Clean and Jerk
Glute Ham Raise

Friday (or Saturday):
Back Squat
Bench Press
Chins
Ab Roller

The idea is to get 15 solid reps on the strength exercises. This will allow me to get a little more creative with the sets and reps on days when I can't bang out three solid sets of 5. The goal is to increase the weight over time, but it doesn't have to be every session.

On the Olympic lifts, I'll try to get 10 solid reps in. That could mean a high single the drop it down 20% and do a few triples, or a few doubles.

On the bodyweight stuff, I'll go higher reps.

Vacation deload

Got a new barbell. Exciting stuff.

Squat:
-155 x 5
-245 x 4
-335 x 3
-370 x 3
I was tired from shoveling, attempted 380 but it was too much for today.

Deadlift:
-155 x 5
-245 x 3
-335 x 3
Kept it light and low volume.

Chins:
-50 x 5,5,5

Thursday - squat 365 x 3 x 5

Got 4 hours of sleep but I had to go to lifting class. Squats were all grinders but I blame the no sleep.

Squat:
-135 x 5
-225 x 4
-275 x 3
-315 x 2
-365 x 5,5,5 (84%)

+misc bullshit

Tuesday - squat 355 3x5, bench 3x5

Squat:
-135x3
-225x3
-275x3
-315x3
-355x5,5,5

Bench press:
-135x5
-210x5,5,5

Friday morning - Bench Press 205 x 3x5

Hurt my left calf sparring on 3/7/13, it is pretty sore.

Bench Press:
-205 x 5,5,5

Thursday - Back Squat 5x5, Clean and Jerk 120 kg

Back Squat:
-135 x 5
-225 x 3
-275 x 3
-345 x 5x5

Clean and Jerk:
-70 x 2
-92 x 2
-100 x 2
-109 x 1,1
-120 x 1 (92%)

Chins:
-45 x 5,5,5

Tuesday - snatch pull, bench 200x5, front squat

Supposed to snatch but right wrist hurt s lot.

Snatch pull:
-90 kg x 3,3,3,3,3

Bench:
-135x6
-200x5x5

Front squat:
-135x4
-225x3
-275x5x2

Monday - push press and squat 5x5

Push press:
-135x5
-155x3,3
-175x3,3,3

Back squat:
-135x5
-225x5
-275x4
-335x5x5 (77%~)
I can tell I'm burned out because this was a little hard. No grinders though, it wasnt that bad.

Chins:
-35x5,5,5
Too light.

Saturday - Bench and Squat

Bench Press:

-135 x 8

-195 x 5x5

Squat:

-135 x 5

-225 x 3

-275 x 2

-315 x 2

-365 x 1 (kept it light today)

+martial arts before hand

Note:

I'd like to start adding in some cardio, but I haven't decided what I want to do yet. I don't care so much about the actual cardio aspect, I just want to cut down a bit.