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 Zercher Squat @ 185#
- 6x Sit Ups (lvl #2) @ 10# (held behind head)
- 4x Floor Press @ 185#
- 10x Zercher Squat @ 185#
- 2x Sit Ups (lvl #2) @ 10# (held behind head)
My assistance work today wasn’t nearly as strong as it was last week, but I still seem to be making progress in the 5-3-1. I won’t complain too much, I suppose.
Friday 2 April
- 3x Warm Up @ 65#, 95#, 115#
- 8x Barbell Row
- 8x Power Clean
- 8x Front Squat
- 8x Jerks
- 8x Back Squat
- Military Press
- 5x Press @ 75#
- 5x Press @ 110#
- 3x Press @ 125#
- 4x Press @ 140#
- Assistance Work & High Rep Back Squat
- 15x Incline Press @ 125#
- 5x Back Squat @ 135#
- 15x (ea. arm) DB 3-point Row @ 55#
- 5x Back Squat @ 185#
- 15x Incline Press @ 125#
- 20x Back Squat @ 225#
- 15x (ea. arm) DB 3-point Row @ 55#
- 15x Back Squat @ 225#
- 15x Incline Press @ 125#
- 15x Back Squat @ 225#
- 15x (ea. arm) DB 3-point Row @ 55#
- 10x Back Squat @ 225#
I think back, just a few weeks ago I collapsed into a heaving worthless lump after doing back squats in sets of 20x + 15x + 10x + 5x. Today I felt awesome after 10x more reps in the same amount of time. I could have done another set of ten.
Today, Monday 5 April
- 3x Warm Up @ 65#, 95#, 115#
- 8x Barbell Row
- 8x Power Clean
- 8x Front Squat
- 8x Jerks
- 8x Back Squat
- Front Squat
- 5x Squat @ 130#
- 5x Squat @ 195#
- 3x Squat @ 220#
- 7x Squat @ 250#
- Assistance Work
- 15x Dips @ BW+25#
- 10x Squats @ 135#
- 18x BW Rows
- 10x Squat @ 185#
- 15x Dips @ BW+25#
- 10x Squats @ 225#
- 15x BW Rows
- 5x Squat @ 275#
- AMAP: 15x Dips @ BW+25#
- 5x Squats @ 275#
- AMAP: 8x BW Rows
- 5x Squat @ 275#
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