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