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