Sunday - Light Back Squat (205), etc

BB side bends
Bar x 5,5,+

Good mornings
Bar x 10,10

Cable Row
90 x 10
160 x 8,8,8,8

Back Squat
bar x 10,10,10
95 x 10
135 x 10
185 x 8
205 x 5,5,5

Single leg glute bridge
BW x 9,10

Supermans (back floor exercise)
BW x 10,10

Thursday - BB Bench, light squats, Pullups

Trying to get back into it after a long break without hurting my back.

BB Bench
135 x 5,5
155 x 5
185 x 5pause,5,5pause
Stayed light today.

Back Squat
bar and very light technique work to get the motion down

Pullups
BW x 5x8

Sunday - Good mornings, bench, light stuff

Good mornings - bar only, multiple sets

BB Bench
bar
135 x 5,5
185 x 5,5,5

Dips
BW x 10,10,10

Cable Rows
130 x 10
150 x 8,8,8

Suitcase carry (Single DB)
75 x 1 length each

Shoulder Carry (single DB)
75 x 2 lengths each

RC Situp
BW x 15

Thursday - Rowing Machine Workout

Sunday - Rowing Machine Workout

Sunday - Back Squat, Pullups, Bench, Cable Rows,

In hindsight in December this will be the last workout until December, it seems. Due to getting sick, moving, etc.

Back Squat
135 x 5
225 x 5
275 x 2
315 x 1
335 x 1

Pullups
BW x 5x8

Dips
BW x 8

BB Bench
135 x 5
185 x 5
205 x 5,5,5

Cable Row
160 x 4x8
120 x 10

Rear Delt Row
10 x 15

Thursday - Back Squat 325, etc

BB Bench
135 x 5,5,
185 x 5,5,5

Back Squat
135 x 5
225 x 5
275 x 3
295 x 2
315 x 1,1,
325 x 1
225 x 5

Cable row
160 x 3x10

Tuesday - Back from a long break

Got married, went on honeymoon, now I'm back to salvage my gains.

I currently weigh 178lbs.

Back Squat
bar
135 x 5
185 x 5
225 x 5,5,5

Deadlift
135 x 5
225 x 5
315 x 5,5,5
all double overhand

RC Situp
BW x 10,12

Back ext
BW x 18,16

Rear delt
20 x 10,10,10

Friday - Deadlift, etc

Missed a few more days with house appointments and wedding appointments. Hoping to get back into it full speed in November.

Deadlift
135 x 5
225 x 5,5,
315 x 5,5,5

Standing single side DB Press
30 x 8
50 x 5,5,5

Suitcase Carry
70 lb KB x 2 lengths each

Sunday - Back Squat, etc

Missed a few days with home-buying appointments.

Back Squat
135 x 5,4
225 x 5
275 x 3
315 x 3,3,3

BB Shrugs
135 x 10
225 x 10,10,10

Cable Row
warmup
140 x 10
160 x 8,8,8

Flies
25 x 8
30 x 8

Pullups
BW x 4x8

Leg Raise
BW x 8,8 (hanging)

Tricep pushdown
145 x 10
160 x 10
130 x 8,6

Tuesday - Back Squat, Pullups, other

Back Squat
135 x 5,5,
225 x 5
275 x 4
305 x 5,5,5

Pullup
BW x 10,10,10,6

Back Ext
BW x 15,15

RC Situp
BW x 12,12

DB Rear Delt Raise
20x10,10,10

Monday - Deadlift, DB Pullovers, side raises

Deadlift
135 x 5
225 x 5
315 x 5,5,5
with straps, the bar sucks

DB pullovers
100 x 10,10

DB Side raises
65 x 10,10

Sunday - Back Squat 300 x 3x5, etc

Back squat
Bar x ~10
135 x 5
185 x 5
225 x 5
300 x 5,5,5
225 x 15

Bench
115 x 5
155 x 5
205 x 4,4,4,4
135 x 9

Pullups
25 x 5
50 x 5
60 x 5,5,5

+abs and stretching

Friday - Back Squat 275 x 5, etc

Back Squat
bar x some
135 x 5,5
185 x 5
225 x 5
275 x 5,5,5

Rear Delt flies
20 x 10,10,10

foam roll

Back ext
+ decline situp superset
BW x 15,15

Wednesday morning - DB Incline 75, etc

DB Incline
30 x 8
50 x 8
75 x 5,5,4

Incline Flies
20 x 10,10

DB Row
100 x 10,10

KB Suitcase carry
50 x 2 lengths each side

ab exercises at night

Sunday - Back Squat 295x5, Bench 225, etc

Back Squat

135 x 5

225 x 5

275 x 5

295 x 5,5,5

BB Bench

135 x 5

185 x 5

225 x 5,3,3

Pullups

BW x 8

25 x 6

55 x 5,5,5

RC Situp/Back ext superset

BW x 10

10 x 10+hold x 3

Friday - Back squat 295, etc

Back Squat
135 x 5
185 x 5
225 x 5
295 x 4,4
225 x 5
Core felt weak. Was trying the valeo belt since it is easier to fit in my bag, but it was no good. Need to work on my core strength a lot.

Rear delt flies
20 x 10,10,10

Back Ext
25 x 10,10,10

Ab cable pulls
110 x 10
130 x 10,10,10

Pullovers
100 x 10,10

+foam roll

Tuesday - Deadlift

foam roll

Rear Delt Flies
15 x 10,10,10

Deadlift
135 x 5,5
225 x 5
295 x 5,5,5

Monday - BB Press, Rows, Flies

BB press
bar x 5
95 x 5
115 x 5,5,5
Need to improve this pathetic lift.

DB Rows
100 x 8,8,8
Not bad.

Flies
15 x 10
30 x 6,8,8
15 x 10s

Side planks (dynamic)
BW x 20

Sunday - Back squat 285 x 5, BB Bench, etc

Back Squat
135 x 5,5
185 x 5,
225 x 5
275 x 5
285 x 5,5

BB Bench
135 x 5
185 x 5
215 x 5,5,5

Back Ext
BW x 10,10,10
10 x 10,10

+stretching

Friday morning - Back Squat 275 x 3x5 ,etc

Back squat
135 x 5,5
225 x 5
275 x 5,5,5
Getting back up there. Soon I'll be hitting 315 for reps again, finally. Been a long time.

DB Bench
60 x 8
95 x 4,4 Trying for 5, let arm giving out
50 x 5

Glute bridges
135 x 5,5,5
I should do more of these, and higher reps.

Tuesday morning - Back Squat 295x5, etc

Back squat
bar x 5,5
135 x 5,5
185 x 5
225 x 5
295 x 5 Too much for today.
275 x 5

Flies
20 x 10
25 x 10,10,10

Back ext
25 x 10,10,10

Ab Cable pulls
110 x 10,10,10 + holds

foam roll

Monday morning - DB Incline 70lbs, flies, BB rows

DB Incline Press
30 x 8
50 x 6
70 x 6,6,6
30 x 10
Last time trying 75 was so difficult, but it honestly feels like its just the first rep thats most difficult.

Incline Flies
15 x 10,10

Rear delt flies
15 x 15
25 x 10,10,10

BB Rows
135 x 8,8,8

Sunday - back squat 275 x 5, Bench 205, etc

Bench Press BB
bar warmup
135 x 6
185 x 5
205 x 3x5

Back squat
bar
135 x 5
185 x 5
225 x 5
275 x 5,5 (with belt, actually felt decent)

Pullups
25 x 5
50 x 3x5

Pullovers DB
90 x 10
105 x 10,9

Dips
BW x 5x10

Suitcases
BW x 10,10,10

Side dynamic planks
2x20 each side

+ stretching

Friday - Deadlift 275, Incline press

bike warmup

Deadlift
135 x 5
225 x 5,5
275 x 5,5,5

DB Incline press
40 x 8
55 x 5
75 x 5,3(fail)
50 x 3

Back hurts the day after deadlifting, maybe I need to ease into it slower.

Tuesday morning - Back squat 245 x 10, pullovers etc

Back squat
bar warmup
135 x 5
185 x 5
245 x 10

DB Pullovers
100 x 10,10

DB rear delt flies
25 x 3x10

Sunday - Back squat 235 x 15, deadlifts and incline BB press

Back Squat
bar x 5
135 x 5
185 x 5
235 x 15
Trying for 20 but I felt my form would suffer.

Incline BB Press
bar x 5,5
95 x 5
135 x 5,5,5

Deadlift
135 x 5
225 x 5,5,5
Last time deadlifting was June 9.

Dynamic side plank
10 lbs x 15,15

Wednesday morning/afternoon - BSQ 225 x 20, etc/karate

Morning

bike warmup

Back Squat
135 x 5
185 x 5
225 x 20
This sucked...Really bad. But gutted through it.

Rear Delt flies
20 x 10,10

DB Curl
25 x 10,10


---------------------------------------------------------------------------------------
Karate class in the evening.

Tuesday morning - Pullups, Dips, Back exts

Pullups
BW x 8
25x5,5,5

Dips
BW x 10
50 x 3x8

Back Ext
BW x 15
25 x 10,10,

Monday morning - Back Squat 205 x 20, Incline DB

bike warmup - 4 min

Back squat

bar x 5

135 x 5,5

205 x 20 

This was rough.

DB Incline bench

25 x 8

70 x 5,5,5

Thursday morning - Back Squat 185 x 20

Bike warmup

4 min

Back Squat

bar x 10

135 x 5,4

185 x 20

DB Pullovers

100 x 10,10

Glute bridge

95 x 10,10,10

Wednesday morning - PT, karate

PT exercises in the morning, karate class in the evening with several core exercises

Morning
Static side planks -10 lbs x 20s x 3
+Stretches

Tuesday (morning and afternoon)- Incline press, BSQ, etc

Morning

Incline DB Press
20 x 9
40 x 10
70 x 3x5
50 x 8

Back Squat
165 x 20
This wrecked me, haha.

Rear Delt flies
15 x 10
20 x 2x10

+foam roll

------------------------------------------------------------------------------
Afternoon

Pullups
BW x 10,10
25 x 5
60 x 5,5,5

Cable rows
100 x 10
140 x 3x8

Sunday - Back Squat 145 x 2x20, Pullups 50lbs, etc

Back squat
bar x 10
145 x 20,20

Aggravated my left spinal erector on this one - I need to make sure I'm staying tight in the bottom and might have to cut depth to just below parallel until my mobility comes back. Bounce less. Going to cut to one set.

Pullups
BW x 5,6,7
25 x 5
50 x 5,5,5

BB Bench
bar x 8
135 x 5
85 x 5,5
Triceps still really sore from pullovers Friday.

+some side and round kicks on heavy back
+stretches

Saturday - PT only

Dynamic planks
20,20

Alt raises from knees
10p,10p

Bicycles with hands
10p,10p

Side plank static max attempt (till form breakdown)
Right = 71s
Left = 80s

Left was much easier throughout, as well.

Friday - Back squat 125x2x20, other

Getting higher up in the weight with the widowmakers. In a few sessions I doubt I'll be able to hit two solid sets as it gets heavier. Still light right now.

Rear flies
15 x 10

Pullovers (DB)
40 x 8
75 x 10
100 x 10,10

Back Squat
125 x 20,20
I need to make sure my form is on point or the high reps mean nothing. Especially core tightness.

+foam roll

Thursday - PT only

Static side planks

60s x 2

Prone plank with clocks

20 pair

Dynamic side planks

10 lbs x 20,20

One leg bridge

15 ea

+stretches

Wednesday - DB Bench 95x5, other

Warmup on incline treadmill - 5min

DB Bench
30 x 10
60 x 8
85 x 5
95 x 5,5

Rear delt flies
20 x 2x10

Chest fly holds
10 x 30s,30s

KB suitcase carry
50 x 1 length each side

Tuesday - Back squat work, etc

Back squat
-having some problems with flexibility so cut the depth to just below parallel until it improved with warmup
bar x 20
105 x 20,20
Focusing on staying tight in core.

DB Incline
30 x 8
70 x 5 - too heavy, wanted more reps
60 x 5,5

Rear delt +curl superset
20 x 10+10,10+10

Dynamic side plank x 20

Monday- PT only

Side plank
60 x 2
dynamic 30 x 1

Clocks
10p,10p

Bicycles with hand
20 x 2

One leg bridge
12,12

Saturday - PT only

Side plank
60s x 2
dynamic x 20x2

Prone plank 60,40 with clocks

Bicycles 15 x 2
Bridge 10x 2

Friday morning - Back squat work, etc

Back Squat
bar x 20
85 x 20,20
finally getting to the point where it is almost getting a little bit difficult to do 20 reps.

Dips
BW x 10
60 x 3x8

Incline flies
20 x 10,10
10 x 20s hold

Thursday - PT only

Side planks
60s x 2

Clocks
2x10pair

Single Leg Bridge
2 x10ea

Tuesday (morning and afternoon)

Morning
Incline treadmill 20 min @ 10%

Single leg bridge - 12,12

Bicycles - 20,20

Dynamic side planks - 15,15
-----------------------------------------------------------------------------

Afternoon
Back Squat
45 x 20
65 x 20,20,20

Pullups
BW x 10
25 x 5
50 x 5,5,5,5

Loaded carry
40 x 4

Rear Delt  -20 x 3x10

Monday - Back squat work, etc

Back squat
bar x 20
65 x 20,20

Dips
BW x 10
25 x 10
50 x 10,10,8

Loaded carry
35 x 3

Sunday - PT only

Side plank (static)

1 min x 2

Side plank dynamic

Right -18,16

Left 17,15

Prone clocks

10 pair, 

static 20s

Alt Raises

15 pair

One leg bridge

8+10sec hold x 2

Friday - Back squat work, DB Bench, etc

Back Squat
bar x 20,20
55 x 20,20

Rear delt flies
20 x 3x10

DB bench
40 x 10
80 x 8,10,10

Lat pulldown
90 x 10
130 x 10,10,10

KB walks
-20 x 4 lengths (hallway)

Thursday - PT exercises

New PT exercises today.

One leg bridge
10,10

Dynamic side planks
10+15s, 60x2 static

Heel lift
10 pairs

Alt raises
15 pairs

Wednesday - first day squatting (the bar)

Back Squat
bar x 2x20

DB Incline
35 x 8
55 x 10
65 x 2x8

Machine row
warmup x 10
170 x 10,11+3+4(RP)

Tricep pushdown
130 x 10,10,15+2+2

+PT exercises
side planks, alt raises, one leg bridges

Tuesday - cardio

Cardio for the first time in a long time.

Incline walk
15% x 3mph - 20 minutes (1 mile)

some rows

Monday morning - getting back

Pullovers
65 x 10,10
90 x 3x10

Cable Cross
60 x 10,10,10

Leg Ext/Curl Superset
210x10/130x10
230 x 2x10/150x10

Elliptical @ 7 x 15min

PT execises @ night

Sunday - first day back

Cable row
70 x 12
120 x 3x10

Leg Ext
150 x 10
200 x 10
230 x 10
245 x 3x10

Leg Curl
110 x 3x8

Pullups
BW x 10,10

Bench
135 x 5p
185 x 4x5p

Rear Delt
10 x 10

Pullups
35 x 5,5,9,5

Side planks

Saturday - QL testing and new exercises

https://www.youtube.com/watch?v=j79Yvg8WRGI

Trying these out. Mostly plank and weighted carry variations (light).

Test 1
Side plank test for time
Right side, got very shaky around 40 seconds, held till around 50 and form broke down.
Left side, very limited shaking even past 50 seconds, stopped. Clear disparity.

Tested plank roll
Side plank holds
side plank from knee (raise)

Loaded carry (1 side)
Rack position (1 side)
Overhead (1 side)

Keep shoulders, hips straight.

Thursday - rehab only

All exercises.

The day after, back hurt a bit but was better with another day. Practicing my posture.

Rehab exercises only, 7/16 - 7/29

Only rehab exercises.

Completed all exercises not every day, but close to it.

Wednesday - working around, rehab

Incline DB Press

40 x 9

60 x 3x8

Incline flies

15 x 3x10

Cable face pulls

110 x 2x10

PT exercises (all)

Tuesday morning - Working around the injury + rehab exercises

DB Row (leaning on bench, both at once)
45 x 10
70 x 3x8

Rear Delt flies
15 x 10
20 x 3x10

Flies
20 x 10
30 x 10

DB Curl
30 x 2x10

All stretches and rehab exercises

Sunday - BB Bench 225x5, DB Incline, Weighted Pullups, etc

Trying to figure out what sort of thing I can do when I can't use my back at all. I feel like it wouldn't be smart to just bench every day.

BB Bench
bar x many
135 x 10
185 x 5
205 x 3
225 x 5,5,5

DB Incline
55 x 6
65 x 6,6,6

Pullups
BW x 8
45 x 6,5,5,
BW x 10,5

Rear Delt Flies
25 x 8
10 x 12,12

Flies
10 x many
25 x 8 holds

Wednesday - Db bench

Db bench 

40 x 10

70 x 10

90 x 7,7,7

Flies

20 x 10

30 x 10,10

Reverse flies

20 x 12,12

30 x 10

Machine chest press

260? X 8,8,8,8

Dips

Bw x 8,8

Leg ext

Max x 10,10,10

Leg curl

160 x 8,8,8

Stretching 

Wednesday morning - DB Bench, various arm stuff

Still struggling to do a full workout when I can't use my back in anything. End up just doing bro lifts most of the time. Very strange. They lend themselves to higher reps, which is also much different.

DB Bench

30 x 10

65 x 8

90 x 6,6,6

Preacher Curl

30 x 10

50 x 10,10

Cables Flies

40 x 10

55 x 10,10,10

45 x 10+holds

Reverse flies

20 x 12,12

+a few BW back exts

Tuesday morning - mostly machines

Pullups
BW x 10,10,8,8,10

Leg Ext
205 x 10
245 x 10,10,10
150 x 10

Machine row
110 x 10
130 x 10,10,10

Rear Delt Raise
25 x 10,10,10
10 x 20

Cable Tricep Pushdown
100 x 10
130 x 12+5+5

Monday morning - after 1.5 weeks off

Kept it light on the first day back. Nothing with my back at all.

Incline DB Press
25 x 10
40 x 8
50 x 8,8,8

Leg Ext
205 x 10
245 x 10,10,10 (max)
175x 10
105 x 10
85 x 10
65 x 10,10

DB Incline Flies
20 x 10,10,10

Leg Curl
130 x 10,10,10

Rear Delt Flies
20  x 10,10

Dips
BW x 10,10

Tuesday afternoon - Snatch work, Pullups, Dips, etc

Worked on some light snatch exercises

Muscle snatch
95 x 6,5
115 x 4
135 x 3,3

Power Snatch
155 x 3,2,2,2,

Pullups
BW x 5x8

Dips
BW x 10,10+10,10+10

Back Ext
BW x 20,20,20

RC Situp
BW x 27,33

Tuesday morning - Incline flies, Rear delt flies, Back squat

Incline flies
15 x 10
25 x 10,10,10

Rear delt flies
15 x 10
30 x 10,10,10
10 x 10

Back Squat
135 x 20
185 x 24

BB Curl
40x 10,10

foam roll and stretch

Monday morning - squat 135 x 20, Incline bench, pullovers

Incline Bench
40 x 8
65 x 8,8,8

Back squat
decided to keep it really light but felt like doing something
135 x 20

DB Pullovers
100 x 10,10

Rear Delt flies
20 x 10,10

stretches and foam roll

Back Ext
BW x 20

Sunday morning - Lots of pullups, Bench Press

No squats or anything like it, back is hurting. Just waiting for it to heal now, could be a while.

Pullups
BW x 7
25 x 5
50 x 5,5,5,5

BB Bench Press
135 x 8
175 x 5
205 x 5
225 x 5,5,5

Pullups
BW x 7,10,8,8,8,7

Friday morning - Squats and Dips (light)

Back Squat
135 x 5,5
225 x 5,5,5,

Dips
BW x 8
50 x 7,7,7

Thursday morning - BB Press, etc

Kept it light today.

BB press
95 x 5,5,
115 x 5,5

Rear Delt Raise
20 x 10,10,10

Cable face pulls x a few sets

Back bridges - 2x8

foam roll and stretching

Wednesday morning -Rear flies, Incline Press Shrugs,etc

Rear Delt Raises
15 x 10
25 x 4x10

DB Incline Press
45 x 8
60 x 3x8

DB Shrugs
100 x 10,11,10
For fun

Cable Tricep pushdown
140 x 10
170x 10,10,10

Just a light day, back was hurting me.

Tuesday afternoon - light stuff

Pullup

Bw x 17

45 x 5,5,5,5

Back squat

135 x 8

215 x 8

225 x 6,10

BB press

95 x 5

115 x 5,5,6

Deadlift

135 x 5,5

185 x 5

235 x 10

Tuesday morning - flies, leg extensions, etc

Back hurting, kept it light.

Rear delt flies, leaning on bench

15 x 10

20 x 4x10

DB flies

25 x 10

35 x 3x10

Leg Ext

165 x 10,10

205 x 3x10

Leg Press Calf ext

130 x 10

245 x 10,10

210 x 5, with holds at top and bottom

Monday morning - DB Bench 100, DB pullovers 100, etc

Back hurts again from Sunday, so upper body. Thinking I'm gonna drop out of the WL competition.

DB Bench
60 x 10
75 x 6
100 x 5,5,5

DB Pullover
100 x 10,10

DB rear delt raise
20 x 3x10

foam roll

BB Glute Bridge
115 x 10
155 x 10,10,10

Sunday - Back squat 310 x 5x5, Pause snatches, cleans - back hurts again

I think I went overboard with the back squat, or the snatch, or something. Not sure what exactly but I did something stupid. I have three weeks to heal and be ready, so I need to be smart.

Back Squat
135 x 5
225 x 5
275 x 4
310 x 5,5,5,5,5

Pause snatch (below the knee)
tried to take a video, not enough memory
95 x 3,3
135 x 2
155 x 2,1

Clean - 135
This I could obviously do, but it hurt immediately. 1 rep and I decided to stop it.

Back Exts
BW x 3x10

RC Situp
BW x 3x10

Pullups
BW x 3x10

BW = 191

Thursday morning - Back squat, foam roll

Tried out the first day of the back squat program. Upper back super sore. Just stuck to that for today.

BB side bends
foam roll

Back Squat
135 x 5,5
225 x 4,4
275 x 4x5

more foam rolling

Back bridges x a few sets

Wednesday morning - DB Incline Press, curls, press, etc

Didn't feel too bad after yesterday's deadlifts. Back not too bad.

DB Incline Press

45 x 8

65 x 8,8,8

DB Bicep Curl

40 x 3x8

DB Press (standing)

40 x 8

50 x 6

45 x 8

I need to work on my thoracic mobility, it is horrible. Can't even really press correctly.

Machine Rows

Rest paused 10-6-5 (I forgot the weight...)

DB Rear flies

20 x 3x10

Foam roll

Tuesday afternoon - Muscle snatch, back squat, deadlift

Muscle snatch
Trying to protect the wrist and back at the same time. Light muscle snatches felt fine.
95 x 2x3
135 x 3,2,2,3
Easy

Back Squat
225 x 4
275 x 3,3,3
295 x 3
225 x 10,10

Deadlift
185 x 5
245 x 5,5,5,5,
265 x 5
295 x 5

Pullups
BW x 3x10

Tuesday morning - Pullovers, arm stuff, back not too bad, light back squat

Back hurt a bit when picking up weights on one side only.

Rear delt flies
15 x 10
30 x 3x10

DB Pullover
75 x 10
100 x 9+5+3 (RP)

Cable Tricep pushdown
130 x 10+9+5 (RP)

Cable Curl
130 x 10,8,8

Back Ext
BW x 20

Light Back Squat
135 x 8
225 x 10,10

Monday morning - Back squat 275, flies, rehab stuff - back doing ok, not great

Able to squat again, thankfully. Back didn't hurt during squats, which is good. Still wary of cleans, especially heavy.

BB side bends

Back Squat
135 x 5,5
185 x 5
225 x 5
275 x 4,4,4

Rear delt raise
25 x 3x10

Chest flies
30 x 2x10

Back Exts
BW x 25

foam roll, streches

Dips
1 Chain x 10
2 chain x 8,10

Sunday - Muscle snatches, light back squat (225), DB bench - less back pain, still hurts though

Muscle snatch
bar x many
95 x 4,43
Super light today

BB side bends
bar x many
95 x ~2x10

Back Squat
135 x 5pause
185 x 5pause
225 x 5,5,5 slow

DB Bench
55 x 6
75 x 8
85 x 6,6

Pullups
BW x 10,10,10

+stretches

Friday morning - DB Bench 100, light back squats with pause, stretches, other stuff. Back still hurts

DB Bench
25 x 10
50 x 8
75 x 5
100 x 3x5

BSQ (paused)
135 x 5
185 x 5,5,5

+stretches

BB side bends with bar

DB rear delt raise
20 x 2x10

Back ext
BW x 4x10

Ab Wheel
BW x 9
35 x 2x10

foam roll

Thursday morning - back a bit better - light squats, other stuff

BB side bends
just the bar x 15 or so, a few sets

Seated rear delt raise
20 x 2x10
Standing
20 x 2x10

Light Back Squat
bar x 8,5
didn't hurt, but its super light. Still a good sign.
135 x 6x5 (paused, slow)

foam roll + stretch

Box jumps
BW x 8,8

Dips
BW x 8,8,10,10

Tricep pushdown
120 x 10
140 x 3x10

Wednesday morning - back still hurts, upper body stuff again

DB seated press
45 x 8,8
55 x 7,7

Pullovers
60 x 8
80 x 2x10

Cable pushdown
140 x 3x10

Back ext
BW x 2x12

Tuesday morning - back still hurts, upper body only

DB seated rear delt fly
15 x 3x10

Chest fly
20 x 10
35 x 3x10

DB row
75 x 10
100 x 3x10

Back ext
BW x 10
25 x 3x10

Decline situp
BW x 3x10

Standing rear delt fly
35 x 10

foam roll, stretch

Ab wheel
BW x 8
25 x 2x8

New squat program to try - Soviet 1974

I'm going to try out this squat program using less than my current max. I have been having issues with too much intensity on squatting all the time.

USSR 1974 (Option 1) Using 1RM: 365
        Week 1    Week 2                Week 3
Day 1 275x4x5    275x4x5         275x4x3
Day 2 310x5x5    310x5-6x5         310x3x3
Day 3 220x4x3    220x4x3         235x4x3

Lets see how it goes.


Source
http://www.weightrainer.net/spreadsheets/1974.html

Sunday - DB Bench 100s, lower back pain

Hang Power Snatch
bar
95 x 3,3
135 x 3,3
155 x 3,3
Some wrist pain here on the catch turnover.

DL, Clean, Clean and Jerk Complex
135 x 5cleans
205 x 1,1
225 x 1
Right lower back pain on this - I did something to it. Going to need to take off lower body for a few days or a week, I think. Nothing until at least Thursday.

DB Bench
55 x 8
75 x 8
100 x 5,5,5

Rear Delt Raise
15 x 11
20 x 3x10

Back Ext
BW x 10,10,14,15,13

R Situp
BW x 12,15,15
Need to do more ab exercises, maybe it will help me not get hurt so much.

Pullups
BW x 10,8
+hangs

+stretches

Friday morning - light stuff

Chest flies
20 x 3x10

Seated rear delt flies
15 x 3x10

BB Curl
80 x 3x8

Back Ext
BW x 2x10
25 x 3x10

Ab Wheel
BW x 2x10
25 x 2x10

+foam roll

Thursday afternoon - Hang Snatch 175, Clean and Jerk 255, Back Squat 375, pullups

Hang Snatch
trying out different ways to wrap the wrist. Trying very tight on arm, none on thumb. Only able to hold for the lift itself, and straps help, but it worked decently.
bar
95 x 3
115 x 3
135 x 2
155 x 2
175 x 2
170 x 2,2

Clean and Jerk
205 x 3
235 x 2
255 x 1,1
265 x clean
255 x 1
Back very tired, probably should have kept it light. I'll take it easier next round.

Back Squat (not sure why, just wanted to)
135 x 5
225 x 4
315 x 1
345 x 1
365 x 1
375 x 1
315 x 3

Just going for a single.

Pullups
BW x 10,10,7
+hangs

Thursday morning - Rows, squats, and pushup contest

Plate raises
10 x 2x10
DB row
45 x 10
75 x 10
95 x 8,8,8

Back Squat
135 x 5,5
225 x 5
275 x 3
315 x 4x3
225 x 5

Superseted with pushups
8x25 during the workout, then totaling 504 in 1:39 total time

Wednesday morning - bench, shrugs, etc

Db bench

40 x 9

 75 x 7

90 x 5,5,6

Db shrugs

75 x 3x10

Skull crushers 

70 x 3x10

Bbcurl 70

Db curl superset 20

13-9,12+2-5

Snatch bar work 

Stretching and foam roller 

Tuesday afternoon - Hang snatches (hurts wrist), Clean and Jerk 275, Back squat

Two pains - surprisingly, no left shoulder issue. Lower right back on the last clean and then really started to hurt after getting home. Right wrist, pain during snatches. The wrist concerns me more.

Hang Snatch (no straps - grip is no issue based on this so going to use straps if it will help wrist/thumb)

95 x 3,3,3

135 x 3

155 x 3

185 x 2

Started to hurt a lot in the wrist, stopped.

Clean and Jerk

185 x 3

205 x 2

225 x 2

245 x 1

255 x 1

275 (125kg) x 1, clean

Last clean bothered right lower back

Back Squat

225 x 5

275 x 4

315 x 5,5,5

335 x 4,3

Felt strong.

Tuesday morning - DB Bench, press, etc

Plate raise

10 x 3x10

DB Bench

40 x 10

70 x 6

85 x 3x5

Rear Delt raise

15 x 10,10

BB press

95 x 5,5,5,5,6

BB row

175 x 5,5,6

Monday morning - shoulder stuff, front squats

Woke up, left shoulder was really stiff.

Front squat
135 x 5,5
225x 3
265 x 2
275 x 2,2

DB Plate Raise (above head)
10 x 6x10

Rear Delt Raise
10 x 4x10

Dips caused some pain in the shoulder, stopped. I don't know what I did.

DB Row
75 x 10, 11+4+5RP

Snatch bar work

Sunday - Pause snatch 185, Clean and Jerk 255x2, back squat 315, etc

Pause Snatch below the knee (3-4s)
115 x 3
135 x 2,2
155 x 2,2
185 x 2,2 (84kg, 82%)
Managed to put the wrap on my wrist in a way that supports the thumb and the wrist. Only problem is I can't have it on for more than a set at a time since it cuts off circulation.

Clean and Jerk
185 x 2,2
205 x 2
225 x 2
245 x 1
255 x 2,2 (116kg, 87%)

Back Squat
135 x 5
225 x 5
275 x 3
315 x 4,4,4

Pullups
BW x 10,10,10

Cable row
120 x 10
160 x 10,10

Friday- assorted

Kb swing

25 x 10

35 x 12

40 x 2x10

Chest flies

20 x 10

30 x 3x8

Db bench

45 x 8

65 x 5

80 x 5,5

50 x 12

Db rear fly

15 x 10

25 x 3x10

Standing tricep raise

25 x 10

40 x 10

50 x 10,10

Pull-ups

Bw x 8,6

Thursday afternoon - Clean and Jerk 290 (132) PR, squat 315, etc

Snatch
135 hurt the wrist, decided to give it a rest to heal

Clean and Jerk
135 x 3
185 x 2
205 x 2
225 x 2
255 x 1,1
265 x 1
285 x 1
290 x 1 (PR!) (132 kg)

Back Squat
135 x 5
225 x 4
275 x 3
315 x 3,3,3
Probably should up to at least 4 reps.

Pullups
BW x 12,12,6,6

Thursday morning - upper body various

Shoulder press machine (never used before)
125 x 3 x 8

DB Pullover
65 x 10
90 x 10,10,10

Dips
BW x 10
Chain (x1) x 8
Chain(x2) x 7,6,7
Chains weigh about 18 lbs

BB Row
135 x 8,8,8
155 x 8,RP 8+4+3

Ab Wheel
BW x 10,10,10
45 x 6

Wednesday morning - Front squat, press,

BB Press
95 x 5,5
115 x 5,5,5

Front squat
135 x 5
225 x 3,3
275 x 2,2
225 x 5

Light DB Bench
60 x 10,10,10

Tuesday afternoon - Snatch 195, Clean and Jerk PR! 287 (130.5kg)

Snatch
wrist still bothering me so I didn't fully catch it up top
115 x 3,3
135 x 3
no straps, working on grip bu the knurling is like a greased pig
155 x 2,2
185 x 2
195 x 2,2

Clean and jerk
185 x 2,2
205 x 2
225 x 2
245 x 1
265 x 1
280 x 1
287 x 1 (PR!! 130.5kg)

Pullups
BW x 10,10,10

Tuesday morning - Back squat 335, other stuff

Back squat
135 x 10
225 x 5,5
275 x 5
315 x 3
335 x 2,1
This was draining
225 x 10

Machine row
125 x 10,10,10

Rear delt flies
25 x 10,10,10

+stretching

Monday morning - DB Bench , Front squat for 5s, other stuff

DB Bench
35 x 8
50 x 8
70 x5
85 x 5,5,5

Front squat
135 x 5
225 x 5
245 x 5
265 x 5

BB Curl
70 x 8,8,8

DB read fly
20 x 10,10,10

Sunday - Paused snatches at 155, light cleans 255, bench 205, back squat 315 for triples

Didn't want to go to heavy on the Olympic stuff since its my first day back into it after a week.

Paused snatches
135 x 3,3,2
155 x 2,2,2
Three second pause below the knee. Felt pretty good.

Clean and Jerk
135 x 3
185 x 1
Shoulders felt incredibly tight on this, decided to stop. I'll stretch them out over the week, I wonder why they are so tight but didn't bother me on snatches.

Clean
185 x 1
205 x 2
225 x 2
255 x 2,1

BB Bench
135 x 5
185 x 5
205 x 5,5,5

Back Squat
135 x 5
225 x 5
275 x 3
315 x 5 x 3
225 x 8

Pullups
BW x 10,10,10

stretching

Wednesday hotel - DB bench 95 x 5s

Rear delt flies

10 x 10

Db bench

30 x 10

50 x 10

70 x 5

95 x 5,5,5,5,5

Leg ext

260 (max stack) x 10,10,10,10

leg curl

200 x 10,10,10,10

Stretching, suicides

Tuesday hotel - db bench 90 x 5s, leg machines

Db bench

60 x 5

85 x 5,5

90 x 5,5,5

Lat pulldown

110 x 10

140 x 10

170 x 10,8,6

Leg ext

180 x 10

220 x 10

260 x 10, 10,10,10

(Max weight)

Leg press

260 x 8

300 x 6,6

Smith squat (does bar have weight?)

185? X 8,8

255 x 5,5,5

Dips

Bw x 10,10

Sunday morning - Clean and Jerk 285 (129.5kg), Back squat 365, etc

Wrist still not feeling great so skipped snatches today.

Clean and Jerk
135 x 3
185 x 3
205 x 3
235 x 2
255 x 1
275 x 1
285 x clean, no jerk, very close, 1
205 x 2

Pullups
BW x 8,8,8,8

Back Squat
135 x 5
225 x 5
275 x 3
315 x 3,3
345 x 1
365 x 1
225 x 10

Cable row
160 x 10,10,10

DB Farmers carry
85 x down, back, down&back

Friday morning - DB bench, etc

DB Bench
40 x 8
60 x 8
85 x 5,5,5

Reverse flies
20 x 3 x 10

BB press
95 x 5 x 5

Pullups
BW x 8

Dips
BW x 8
1 chain x 8
2 chains x 8,8,8

stretches and foam rolling


Right lower back hurt, and pressing hurt right wrist a bit. Manageable certainly.

Thursday morning - front squat doubles at 275

Still super stiff and tired.

Front squat (holding with straps, definitely good idea)
135 x 5,5
225 x 4,4
275 x 2,2,
225 x 5

Lat pulldown
75 x 10
115 x 10,10,10

Reverse flies
20 x 10,10,10

Stretching

Wednesday morning - various bro stuff

DB Curl
30 x 10,10,10
35 x 10

Pullovers
60 x 10
75 x 10
90 x 10,10

Cable Curl
100 x 10,10

Flies
200 x 5+hold, 6+hold

Single DB Press
50 x 7,7,7

Legs are smoked from yesterday, keeping it light.

Tuesday afternoon - Snatch 185, Clean and jerk 290 attempt, Back Squat 365 etc

Right wrist was really hurting on the thumb side tried to tape it up best I could but it still hurt a lot on snatches. Grip and pull felt strong but couldn't hold it.

I'm going to try different grips on front squats, those are what did it. Try to take it easy, since next week is off anyway thats not hard.

Slept through the morning workout alarm...oops.

Snatch
135 x 3,2
155 x 2
185 x 1,1,1
tried 205, hurt too much stopped. Good pull though.

Clean and Jerk
205 x 2
225 x 2
245 x 1
255 x 1
275 x 1
290 x clean+missed jerk x 3
Each attempt was close. Cleans felt good. This was a PR attempt at 132 kg. Current PR 130. Getting close.

Back Squat
225 x 5
275 x 5
315 x 3
335 x 3
355 x 1
365 x 1
225 x 15,10,5paused (5 count)

Monday morning - Incline dumbbell press, Reverse flies, front squat 305

Incline DB press
25 x 8
50 x 8,8,8,8
Easy, but first time doing the exercise.

Reverse flies
15 x 10
25 x 10,10,10

Front squat
95 x 5
185 x 5
235 x 3
275 x 1,1
295 x 1
305 x 1
Hurt my right wrist a bit. I might try holding with straps next time.

Sunday - Back Squat 315 x 5, DB Bench 95, etc

Going to do Oly again starting Tuesday. Figured with a week out I'd keep it to squats.

Back Squat
135 x 5
185 x 5
225 x 5
275 x 4
315 x 5,5
Working on getting volume back in to bring my squatting strength back up.

DB Bench
55 x 8
75 x 6
90 x 5
95 x 5,6

100 next time.

Pullups
BW x 7
25 x 5
50 x 5,5,5
BW x 8

Wednesday - Just DB Rows

DB Row

55 x 10

100 x 8,8,8

Friday morning - Back squat, pullovers, etc

Back squat

135 x 5,5

225 x 5

275 x 5,5,5

Pullovers

70 x 10,10,10

DB Curls

35 x 10,10,10

BB Curl 

70 x 8,8

Rear delt raise

20 x 10

Thursday morning - Press, Front squat, rear delt raise

BB press
bar
95 x 5,5
115 x 5,5,5

Rear Delt raise
20 x 10,10,10

Front squat
135 x 5
225 x 4
265 x 2
285 x 1
305 x 1
225 x 5

back ext
BW x 10

stretching, foam roll

Not sure if I'll lift tomorrow, feeling sick and have fever of 99.6,

Wednesday morning - Deadlift, DB Bench, Back squat, etc

Deadlift
135 x 5
225 x 5,5
275 x 10
225 x 5
Hands hurt from yesterday.

DB Bench
40 x 8
65 x 8
80 x 8,8,8

Back squat
135 x 5
225 x 4
275 x 2
315 x 1,1
245 x 5
Difficult after cleans yesterday and deadlift beforehand.

Rear delt raise
20 x 10,10,10

Tuesday afternoon - Snatch 205, Clean+Front squat 295, Pullups

Wrist bothering me more and since I tape it I end up hurting my thumb overhead, so I'm going to take a break from snatches for a few workouts. Maybe taking next week off for class will be good.

Snatch
135 x 3,2
155 x 2,2
185 x 2
205 x miss (left arm bent, whoops),1,1
Hurt my right thumb on the last one, stopped there.

Clean+ front squat
185 x 2x1+1
205 x 2x1+1
225 x 1+1, 1+1
255 x 1+1, 1+1
275 x 1+1
285 x 1+1
295 x 1+1 (95% of max clean, no jerk) (135 kg)

Pullups
Bw x 12,10,8

Cable rows
120 x 10,11

Tuesday morning - Front squat 295, DB rows, DB seated press

DB row
50 x ~15
70 x 10
90 x 10,10,10

DB Press
40 x 8
55 x 8,7,5
Need to stick with this weight next time.

Front squat
175 x 5
225 x 3
265 x 2
285 x 1
295 x 1
225 x 5

not too bad.

Monday morning - back squat 355, pullovers, etc

Still tired from Saturday but not as bad.

Back squat
bar x 10
135 x 5
225 x 5,4
275 x 2
315 x 1
335 x 1
355 x 1 This was rough, lol.
315 x 2 (tried to drop set, too much)
225 x 5

Goal would be more like 355x 1 then 280 or so for 5 or 2x3, or so.

DB Pullover
55 x 10
95 x 10,10

Split squat
right x BW x 10,10

I noticed my right quad is significantly smaller (especially on outer thigh) than the left.

foam roll

Ab wheel
BW x 10,10
1 standing

Sunday - super sore but Snatch 185, clean 255, DB Bench, etc

Went to the Cherry Blossom festival yesterday and walked a lot. Legs were sore today and tired, so nothing went very well. Oh well.

Snatch
bar warmup, super stiff
95 x 4
135 x 2,2
155 x 2
185 x 0,1,1
205 x 0,0 Pathetic...but it shows that something is wrong. It didn't even feel heavy, really. Just off.

Clean
135 x 3
185 x 3
205 x 2
225 x 2
255 x 1,1
Not terrible... but not strong. Better than snatch.

DB Bench
55 x 8
70 x 8
90 x 6,7,7,6

Pullups
BW x 10,10,10,8,10

Back ext
25 x 10,10,10

Friday morning - Back squat 335, DB Bench, etc

DB Bench
40 x 10
60 x 8
75 x 6,6,6,6

Back Squat
135 x 5 - feeling stiff, hamstrings and glutes sore
185 x 5
225 x 10
275 x 2
315 x 1
335 x 1

a few flies, kept it a short workout. Probably should have done something else...

Thursday afternoon - Snatch 205, Clean 285 (129), etc

Feeling really stiff.

Snatch
Wrist somewhat better, taped it.
135 x many
155 x 2
185 x 0,2,2
205 x 0,0,1,1 (This was a bit embarassing to miss twice in a row)

Clean
135 x 3
205 x 2
225 x 2
255 x 1,1
265 x 1
275 x 1
285 x 1 (129kg)

Pullups
BW x 8,10,10,10,8

Back Hypers
25 x 10,10
BW x 10

Thursday morning - Front squat, etc

BB Curl
50 x 10
70 x 10,10

Front Squat
135 x 5,5
225 x 4,4,4
275 x 1
295 x 1
225 x 6

Rear delt raise 20 x 10,10

Short workout since I was stuck in traffic then had to go to a meeting.

Wednesday morning - Deadlift, etc

Deadlift
135 x 6,5
225 x 5,5
315 x 5,5,5

Pullovers
50 x 10
70 x 10
90 x 10,10,10

Lat Pulldown
115 x 10 (slow),9 paused, 8 paused

Tuesday afternoon - Snatch 205 for singles, Clean 275 (125kg), Back squat 315, etc

Snatch
bar
135 x 3,3
Right wrist started hurting a bunch, taped it up.
155 x 2
185 x 2,2
205 x 0,1,1,1

Clean (tried jerk but it hurt the wrist)
185 x 3
225 x 3
245 x 1
265 x 1
275 x 1 (125kg)

Back squat
This was rough after squatting this morning and doing both Oly lifts.
225 x 5
275 x 5
315 x 3,3,3,1 (purposely did a single at the end)

Pullups
BW x 3x10,7

ripped callouses on the left hand doing pullups, but looks okay.

Tuesday morning - Front squat 275, etc

Front squat
warmup
135 x 5
185 x 5
225 x 3
275 x 3
225 x 5

Probably should do more volume next time.

DB Bench
60 x 8
70 x 4x8

Tricep pushdown
110 x 10
150 x 3x10

Ab wheel
BW x 10,10

Monday morning - Front Squat 265, etc

FSQ

85x 10

175 x 6

225 x 5

265 x 3x3

DB Row

50 x 10

70 x 10

85 x 8,8

Pullups

BW x 8,8,8,8

Rear delt raise

20 x 10,10,10

Back Ext

25 x 12,12

Wednesday Morning - Squat 275, Push press, etc

Kept it light but managed to hurt both my neck on the left side during push press, and aggrivate my lower back on the right side, doing something. Might have been Black belt after that really did the lower back though.

Back squat
135 x 6
225 x 5
275 x 4,4

Need to warm up more next time.

Leg Curl
110 x 10
130 x 10,10

Leg Ext
130 x 10
170 x 10,10

Push Press
95 x 5,5
115 x 5,5,5
Felt this in my neck, back on the left side.

Back Ext
25 x 10,10

neck stretch

Tuesday - Squat 335, Jerks, Clean and Jerk

Back Squat
135 x 5
225 x 5,5
275 x 4
315 x 3,3
335 x 2
275 x 4

Jerk (from rack)
95 x 3
135 x 4
185 x 3
225 x 2,2
Difficult to get back down to the shoulders

Clean
245 x 1,1 (demonstrating something, didn't realize it was 245)
205 x 3
225 x 2

Clean and Jerk
255 x 1,1,1 (116)

Clean
205 x 2

Tuesday morning

Workout in the morning before work. Gonna start trying to do this more. Just a few exercises.

DB Bench
45 x 10,10
65 x 8
75 x 4x8

DB Row
55 x 10
65 x 10
80 x 4x10

Tricep Pushdown
110(machine) x 10,10,10

Dips
BW x 10,10,10

Pullups
BW x 8

Ab Wheel
BW x 10,10

Monday - Snatch 205, Clean and jerk 275 (125kg)

Snatch
bar warmup
135 x 3
155 x 2
185 x 2,2
205 x 1
215 x 0,0
Probably should have warmed up more but my wrist was hurting.

Pullups
BW x 10,10,10,10,10

Clean and Jerk
135 x 3
185 x 2
205 x 2
225 x 1
245 x 1
265 x 1
275 x 1 (125kg)

Cable stretch

Snatch 210 (95kg), Clean and Jerk 255 (116), Squat 315, etc

Snatch
135 x 3,3
155 x 2,2
185 x 2
205 x 0,1,1,1
210 x 1,0
Misses were all close.

Clean and Jerk
135 x 3
205 x 2
225 x 2
245 x 1
255 x 1,1

Squat
205 x 5,5
225 x 5
275 x 3
315 x 2,2,2
Focusing on keeping chest up, pretty good results when focused.



Pullups
BW x 10,10,10,10,10,7,7,7

stretching, neck bridges

Sunday - Snatch 205, DB Bench 95, Squat 315, etc

Snatch

95 x 3,3

135 x 2,2

155 x 2

185 x 1+0+1

205 x 1,0

Kept it light and it was getting to be hard, stopped it here (Sunday morning)

DB Bench

55 x 10

75 x 6

95 x 6,5,5

Back Squat

135 x 5

185 x 6

225 x 6

275 x 4

315 x 3,2,2,2

225 x 10

This was the first time I've squatted "heavy" without problems in over a year, I think. Felt good.

Pullups

BW x 8,8

Deadlift

225 x 11,12,16

275 x 5

These high reps smoked me. I'm totally out of shape.

Thursday - Snatch 205, DB Bench (neck hurting)

Neck on the left side hurt a bit when I started and doing a single clean and jerk made it way worse. Feeling a lot better a few hours later but I will take it easy. Probably slept on it wrong.

Snatch
135 x 3,2
155 x 2
185 x 2
205 x 1,0,1,1,1,

Pullups
BW x 4x10

DB Bench
55 x 5
70 x 6
90 x 6,6,6

Pullups
BW x 10,6
35 x 5,5,5

stretching+neck bridges

Tuesday - Hang Snatch, Clean and Jerk, other stuff

Went light on the lifts today since I'm coming off an injury.

Hang snatch
95 x 5,5
135 x 3,2
15 x 2
175 x 2
185 x 2,2 (84kg)

Clean and Jerk
185 x 3,3
205 x 2
225 x 2
Kept it very light.

Pullups
BW x 5 x 10

Dips
BW x 10
25 x 8
60 x 6
80 x 6,5,5

Front Squat - Back Squat Superset (light), one after the other
95 x 5+5
115 x 5+5
135 x 5+5
175 x 4+4 x 3

BtN Push Press, wide grip
95 x 5
135 x 5,5,5

RC Situp
10 x 10
25 x 3x10

Sunday - Press, DB Bench, Pullups, etc

Clean and Press
95 x 5
115 x 5
135 x 5,5,3

DB Bench
55 x 5
70 x 7
85 x 8,5,6
Hard doing this right after press.

Pullups
BW x 10
35 x 5
60 x 5,5,5,5,5,5
BW x 10,8,6,8,8

+stretching

Thursday - Pullups, DB Bench, etc

Pullups
BW x 18 (PR), 8,8

DB Bench
60 x 8
85 x 8,8,8

Pullups
45 x 5,5,5,5
BW x 8,8,8,6

Back Ext
BW x10
25 x 10,10

RC situp
BW x 10
25 x 10,10

+stretching

Tuesday - Upper body

Somehow on Sunday I hurt left back, which is bizarre since my right was hurting last week but is more or less fine now.

Pullups
BW x 10,10,10,10

Dips
BW x 8
35 x 8
60 x 8,8,8

Pullups
25 x 5
50 x 5,5,3

Back exts and Situps, just bodyweight for a few sets

Some snatch bar work, didn't hurt or really do anything at all.

Sunday - Light stuff, back after a week

Back after a week of class. Back was feeling mostly better so I was careful, but I think I overdid it a little bit. Need to rest it more now...

Pullups
BW x 5,5,8,8,8

Dips
BW x 8
35 x 8
60 x 8,8,8

Leg Raise
BW x 8

Hang Snatch (I shouldn't have done this...I thought I could handle it)
bar warmup
95 x 3
135 x 2,2

It wasn't hard but I should have just skipped the snatches to rest my back more. That was dumb.

Back Ext
BW x 8
25 x 10

Situps
BW x 8
25 x 15

cable stretch

Sunday - Upper body stuff only (back hurts from yesterday)

Pullups
BW x 10,10,8,8,8

Dips
BW x 14
25 x 8
50 x 8,8,8

Single DB rows are a no go. Too much pain there.

Back ext
BW x 10,10,10,9

RC Situp
BW x 10,10

DB Bench
55 x 8
80 x 8,8,8
Had trouble picking the weights up from the ground but had spotters assist (back pain).

Pullups
BW x 10,10,9,10,8 (91 total)

a few curls 60 x 8 (BB), 70 x 8 (BB)

Saturday - Snatch 215, painful Clean, etc

After a week of not being able to lift.

Snatch
warmups a lot, bar, 95
95 x 3,3,
135 x 2
155 x 2
185 x 2
205 x 2
215 x 0,0,1
185 x 2

Clean
185 x 3,3
205 x 3
235 x 2,2
255 x 1,1

These looked fine and I didn't think there were any problems with form, but after the second lift my entire lower back, both sides, just started killing me. Still hurts at night several hours later. I don't know what happened. I guess I must have relaxed at the bottom or something. I hope it heals quickly.

Back ext
BW x 10,10,10

RC Situp
10,10,10

Pullups
BW x 10,10,10,7

Leg raise
8

Cable stretch

Friday - Snatch 205 for singles, Clean and Jerk 255, Back Squat 275

Kept it around 90% on the snatches, and just went with what felt right on the other lifts. Couldn't lift Tuesday as the gym was closed.

Snatch
135 x 3,3,3
Should have done lower weight warmup sets this was rushed unnecessarily.
155 x 2,2
165 x 2
185 x 2
205 x 1,1,1,1,0,1 (missed at the bottom from a bad catch)
Around 91% here, 93KG.

Clean and Jerk
135 x 2
205 x 3
225 x 2
245 x Clean, Clean
255 x 1 (116 KG)
I need to work on my front squat, the clean recovery was weak.

DB Bench
65 x 8
80 x 8,8,8

Back Squat
135 x 5
225 x 5
275 x 4,4,4 No pain at all which was awesome

Front Squat
225 x 2
Just a test, no pain here either.

Back Ext
10 x 8
25 x 10,10

Pullups
BW x 10,10,10

Cable stretch

Lots of stuff, I was here for a while but a good workout.

Sunday - Snatch balance, snatch 205, DB bench, back ext, pullups

Snatch balance:
95 x 3,3
135 x 3,3,1
Haven't done this in a long time, more of a warmup than anything.

Snatch
135 x 3
165 x 2
185 x 3 x 1+0,1
205 x 1+0,1
Decided to call it here.

DB bench
60 x 8
75 x 4x8

Back Extensions
BW x 10
25 x 5x10

Pullups
BW x 8,10,13,10

Friday - Snatch 205, Clean 275, Squat 275

Snatch
115 x 4
135 x 4
160 x 3
185 x 2
205 x 2,2,2

Clean and Jerk
205 x Jerk+2 cleans
225 x Jerk+2 cleans
255 x Jerk+clean
275 x clean, clean

Back Squat
135 x 5
225 x 4
275 x 3,3,3,4

No pain at all during back squat

Pullups
BW x 4x8

Cable quadratus stretch

Tuesday - Snatch 225 (PR match), 230 attempts

Snatch
95 x 3
135 x 3
165 x 2
185 x 2
205 x 1
215 x 1
225 x 0,0,1 (close lifts) PR match!
230 x 0,0 PR attempts

Clean and Jerk
135 x 3
205 x 3
225 x 5

Clean
255 x 1,1
275 x miss
This was a weird miss and I don't usually miss, so I felt it best to keep it light and stop for today.

Pullups
BW x 10,10,10

Back hypers:
25 x 10
35 x 10,10,10

Roman Chair situps:
35 x 10,10,10

Sunday - Snatch 205 for singles, DB Bench, etc

Snatch
95 x 2
135 x 2,2
165 x2
185 x 2
205 x 1,1,0,1
Miss was because my strap slipped, not because of technique.


DB Bench
60 x 8,8
70 x 8,8,8
I don't recall the last time I did DB bench press.

Pullups
BW x 8
25 x 5,5
35 x 5,5
Experimenting with wider grip.

Dips
BW x 15

Thursday after nearly a week off - light Oly, Bench, Pullups

Lower back feeling a lot better but not completely. Went light on the olympic lifts. I really need to get my bench going.

Snatch
95 x 3
135 x 3
155 x 2
185 x 2,1

Clean and Jerk
95 x 3
135 x 3
155 x 2
185 x 2,1

Stayed very light

Bench Press
135 x 5
185 x 5
205 x 5
225 x 3,3,3

Pullups
BW x 8,7,6
25 x 5
35 x 6,5,5

Sunday - minor back improvement

Bench Press
bar warm up
95 x slow 5
135 x 5,5,5,5
185 x 5,5
205 x 5
225 x 3,3,3
185 x 6

Pullups
BW x 11,10,8,8

Sat in the sauna for 10 minutes afterward. I hope this back thing heals quickly, I'm going snowboarding in a week.

Bench Press Thurs - lower back pain

Lower back on the right side REALLY hurt starting around noon. Just did bench and left.

Bench Press
95 x 5
120 x 5
145 x 5
185 x 5
205 x 5
225 x 4,2,3 (Trying to go 3x5...)

General Lifting Template

Since I'm lifting 3x per week currently, and I can't do all the exercises I'd like to do, here is the general plan:

Snatch (or variation) - Multiple singles or doubles
Bench or OHP - sets of 5
Back Squat, if shoulder is up to the task - no less than 5 reps per set
Cable rows or Pullups
Rehab exercises
Ab exercises/accessories

Exercises to avoid for the time being - heavy deadlifts, cleans, jerks, front squat,

Monday - Squats, practice, and BW

Morning
Snatch and clean practice/teaching

Squat
135 x 5
225 x 5,10
275 x 5,1

Afternoon

Jumprope warmup
Reverse flies
10 x 4x10

Pushups
BW x 3x15

Lying Leg Raise
10 x 15
20 x 10, 12+6extensions, 12+6exts

BW squats
100 in 3:54

+stretching

Sunday - Snatch 185 for singles, Squat 275, etc

Snatch
95 x 3
135 x 3
165 x 2
185 x 6x1

Bench press
120 x 5
145 x 5
185 x 5
205 x 5
225 x 4

Back Squat
135 x 9
185 x 9
225 x 7
245 x 5
265 x 5
275 x 5,5
Felt pretty good, tried with a very wide grip.

Pistols - many, BW

Pullups
BW x 8,6

Thursday - Snatch 185, Back Squat 245, etc

Snatch
95 x 3,3,
135 x 3,3
155 x 2
185 x 2,2,2
Kept it light, shoulders tired from previous days sparring.

Back Squat
135 x 7
185 x 8
225 x 10
245 x 8
Keeping the reps high and the weight light. Experimenting with wider grips to see if it helps. Seems to help a bit.

Bench Press
95 x 5
120 x 5
145 x 6
185 x 5
225 x 5
185 x 6

Cable Row
140 x 10
185 x 10
200 x 10,10

Tuesday - back squat 225 x 15, etc

Cut my finger in the kitchen so no snatches for today.

Back Squat
135 x 7,6
185 x 6
225 x 8,15

Reverse Flies
10 x 6x10

Press
85 x 5
100 x 5
125 x 5,5,5

Pullups
25 x 6
35 x 5,5,5

Side Raises
10 x 3x10
Front Raise 1x10
Shrugs (45 each hand) x many

Sunday - Split Squats, Deadlift, Bench, etc

No snatches today to give the hands a rest.

Split Squat (DB)
55 x 5ea
75 x 3x5
Heavier next time. Note: Easier to stand with weights then put foot on bench then to set up in split formation.

Deadlift - felt in the rhomboid a bit but nothing bad, just need to be careful when letting the weights down.
135 x 5
225 x 5
315 x 8,5

Bench Press
95 x 5
140 x 5
160 x 5
205 x 5
225 x 5,4
Not great, was tired.

Cable Row
140 x 10
180 x 3x10

Thursday - Snatch 215, light C&Js other stuff

Snatch
95 x 3,3
135 x 3
155 x 2,2
185 x 2
205 x 1
215 x m,,m,m,1  (97.7KG) (95%)
These weren't heavy I just kept missing in front. Probably wasn't finishing the pull. Still, 215 is nearly my max so I was happy making it.

Clean and Jerk
(decided to try it light. I don't think I'm ready since it was hurting that night. I could do it, but I'm not in a hurry and I'd rather heal.)
135 x 3
205 x 2,2,2,2
Just for technique.

Bent over shrug (different rehab exercise...I don't think it did much)
10 x 5x10

Cable Row
120 x 10
160 x 2x8

Hanging Leg Raise
BW x 3x10

Tuesday - Snatches at 205, etc

Snatch
95 x 3,3
135 x 3
165 x 2
185 x 2
205 x m,m,1,1,1,m,1,m,m,1
These weren't especially heavy I just was missing in front.

Press
95 x 5
100 x 5
115 x 5,5
Kept it light

Clean and Jerks, light
messed around with different grip widths at 135 but I think I want to wait longer before really getting back into it. My theory is if I can snatch wide, can I clean and jerk wide and mitigate the problems?

Cable row
140 x 10
180 x 4x10

Hanging Leg raise
BW x 10

Friday - Snatch 185 for singles, bench 230 x 4, other stuff

Back is feeling a lot better, and since temporarily stopping on back squats, my rhomboid feels better. I'll stick with the alternate exercises for now.

First workout of the new year!

Snatch
95 x 3
135 x 3
155 x 3
185 x 8x1

Bench Press
135 x 6
165 x 5
205 x 5
225 x 5
230 x 4

Cable Row
120 x 10
160 x 10
180 x 11,10

Hanging Leg Raise
BW x 9,9,5