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.