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 activation stuff
- Some shoulder mobility stuff
- 5x Upper Body Work @ 95#
- 1x Power Clean +
- 5x Military Press
- 5x Power Curl
- 5x Curl-Grip Bent-Over Row
- Work Up to Squat Clean 1RM
My previous Clean 1RM was 190#. I haven’t Cleaned in a long time and expected to hit 175# or maybe 185#.
- Work Up to Squat Clean 1RM (cont.)
- 1x Clean @ 115#
- 1x Clean @ 135#
- 1x Clean @ 155#
- 1x Clean @ 165#
- 1x Clean @ 175# ~easy~
- 1x Clean @ 185#
- 1x Clean @ 195# ! ~bar still moving pretty fast~
- 1x Clean @ 200# !!
- 1x Clean @ 205# !!!
- 5x Lower Body Work @ 185#
- 1x Clean +
- 5x Front Squat
So, I ended up working a bit harder than I planned, but hitting a 205# Clean was amazing. Even after not cleaning heavy since last November and not lifting anything heavy during two months of that time (as I trained for the stair race) I saw a huge increase in my 1RM. I must be doing something right.
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