Military Presses & Front Squats
Again, I’m running behind. Here’s Wednesday and Friday.
Wednesday Military Press
3x Warm Up Circuit @ 65#, 95#, 115#
8x Bent Over Row +
8x Power Clean +
8x Front Squat +
8x Press/Push Press/Push Jerk +
8x Back Squat
Military Press
5x Press @ 75#
3x Press @ 105#
3x Press @ 120#
8x Press @ 135#
Assistance Work #1
8x Floor Press @ [...]
Sorry. I had kind of a long weekend here. I missed logging Friday’s workout. I’ll catch up here.
Friday Bench Press
Last time I benched, I was playing with a new set-up. I have always had a big strong arch in my back, solid foot placement with steady leg drive and retracted scapula. I typically set myself [...]
3x Warm Up @ 65#, 95#, 115#
8x Bent Over Rows +
8x Power Cleans +
8x Front Squats +
8x Push Press +
8x Back Squats
Front Squats
5x Front Squat @ 135#
5x Front Squat @ 175#
5x Front Squat @ 200#
10x Front Squat @ 230#
Assistance Work
8x Floor Press @ 185#
15x Zercher Squat @ 185#
5x Chin Up @ BW
8x Floor Press @ [...]
Monday morning I got up refreshed. I’ve had a week of deload and was ready to get back to work.
3x Warm Up @ 65#, 95#, 115#
8x Bent Over Row +
8x Hang Power Clean +
8x Front Squat +
8x Push Press/Push Jerk +
8x Back Squat
Military Press
5x Press @ 75#
5x Press @ 95#
5x Press @ 110#
10x Press @ [...]
This is supposed to be a deload week. I’m backing off the volume pretty significantly, playing with some exercises I haven’t worked in a while, and just kinda goin’ with the flow. I have no specific goals for this week - whatever calls my name will get my (short-term) attention.
General Warm Up
Some walking lunges
Some glute [...]
Wednesday 7 April
Bench Press Day
This was an abysmal day. I’m toying with a new set-up for the bench. I have been watching a few videos lately on the set up for a good powerlifting bench press, and I used Wednesday to try out some of the new ideas. It didn’t work out so well.
3x Warm [...]
Wednesday 31 March
Wednesday was deadlifting day.
3x Warm Up @ 65#, 95#, 115#
8x Barbell Row
8x Power Clean
8x Front Squat
8x Jerks
8x Back Squat
Deadlift
5x Deadlift @ 195#
3x Deadlift @ 275#
3x Deadlift @ 315#
8x Deadlift @ 355#
Assistance Work
7x Floor Press @ 185#
15x Zercher Squat @ 185#
8x Sit Ups (lvl #2) @ 10# (held behind head)
6x Floor Press @ 185#
10x [...]