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)