Shirted Bench

Warm Up:
Standing Abs: 2×20 w/doubled purple
External Rotation: 2×15 w/mini
Internal Rotation: 2×15 w/mini
Behind the head pull apart: 2×20 w/mini
Pull Apart: 2×20 w/mini

Core:
Speed Bench: 9×3@231.5/105 + blue bands
Shirted Bench(new 52 ragex): 3@507.1/230 3b, 2@529.1/240 2b, 1@551.2/250 1b, 0@551.2/250 chest
3Board: 3×3@429.9/195
Chin Up: 2×3, 3×2

Well the shirt break in went okay. I touched with 250 but my triceps were done, had nothing to finish the push. Guess that’s what I get for only getting one workout done in Taiwan.

Legs Up Week 11

Warm Up:
Standing Abs: 2×20 w/doubled purple
External Rotation: 2×15 w/mini
Internal Rotation: 2×15 w/mini
Behind the head pull apart: 2×20 w/mini
Pull Apart: 2×20 w/mini

Core:
Legs Up 2Board: 6@319.7/145, 341.7/155, 352.7/160, 363.8/165, 374.8/170, 385.8/175, 396.8/180
Incline Bench: 8@185/83.9, 205/93, 215/97.5
Chin Ups: 5×1, 4×2

The bench wasn’t my strongest but still felt pretty good.

Snatch/Squat Week 10

Warm Up:
Standing Abs: 2×20 w/doubled purple
Behind the head pull apart: 2×20 w/mini
Pull Apart: 2×20 w/mini
Step Up: 2×10
Glute Med Activation: 2×15

Core:
Full Snatch: 5×1@187.4/85
Squat: 5@319.7/145, 363.8/165, 385.8/175, 407.9/185

The snatches are feeling better and better. The squats not so much. Oh well it’s been hard to be consistent with my back.

Speed Bench Week 10

Warm Up:
Standing Abs: 2×20 w/doubled purple
Behind the head pull apart: 2×20 w/mini
Pull Apart: 2×20 w/mini
External Rotation: 2×15 w/mini
Internal Rotation: 2×15 w/mini

Core:
Speed Bench: 9×3@231.5/105 + blues
Bench: 3@341.7/155, 352.7/160, 363.8/165, 374.8/170, 374.8/170
Ascending Boards(chest-4board): 125/56.7/5reps
Chin Ups: 6×2

I got the first rep on the four board, then rested for 30 seconds and got the last four reps.

Weightlifting Week 10

Warm Up:
Standing Abs: 2×20 w/doubled purple
Behind the head pull apart: 2×20 w/mini
Pull Apart: 2×20 w/mini
Glute Med Activations: 2×15

Core:
Full Snatches: 2@110.2/50, 110.2/50, 110.2/50, 132.3/60, 154.3/70, 176.4/80, 198.4/90
Cleans: 2@110.2/50, 154.3/70, 198.4/90
Hypers: 3×12

Didn’t feel great today, my knees are tight so I couldn’t drop as low as I wanted.

CGB Week 10

Warm Up:
Standing Abs: 2×20 w/doubled purple
External Rotation: 2×15 w/mini
Internal Rotation: 2×15 w/mini
Behind the head pull apart: 2×20 w/mini
Pull Apart: 2×20 w/mini

Core:
CGB 1board: 5@319.7/145, 341.7/155
Tricep Pushdown: 5×15 w/doubled purple

Pretty light workout. I’m programless and it’s causing this…need to come up with at least some plan to follow.

Squat and Snatch Week 10

Full Snatch: 2@110.2/50, 2@154.3/70, 1@176.4/80, 176.4/80, 187.4/85, 198.4/90, 209.4/95, -209.4/95, -209.4/95
Squat: 10@341.7/155, 352.7/160
Standing Abs: 3×12 w/doubled greens

Full snatches are starting to feel more natural. I got tired and lazy on the last two singles at 95, the first one was pretty solid. The squat volume hurts, haha.

Weekend Training

I was in Medicine Hat helping at a meet so saturdays squat was pretty crappy. I worked up to a, stupidly, hard double with 185kg squatting. It was early….yeah that’s it…

Sunday

Warm Up:
Standing Abs: 2×20 w/doubled purple
External Rotation: 2×15 w/mini
Internal Rotation: 2×15 w/mini
Behind the head Pull Apart: 2×20 w/mini
Pull Apart: 2×20 w/mini

Core:
Legs Up: 5@319.7/145, 330.7/150, 341.7/155, 352.7/160
Legs Up 2Board: 5@385.8/175, 396.8/180, 407.9/185(…got 4 for sure…rhaea might have touched the bar on the 5th)
Chin Ups: 5×2

A pretty quick, kinda weak, workout after driving back today.

Speed Bench Week 9

Warm Up:
Standing Abs: 2×20 w/doubled purple
External Rotations: 2×15 w/mini
Internal Rotations: 2×15 w/mini
Behind the head pull apart: 2×20 w/mini
Pull Apart: 2×20 w/mini

Core:
Speed Bench: 9×3@231.5/105 + blue bands
Reverse Band 2Board Bench(dbl purple, -132.3/60 at chest): 5@451.9/205, 474/215, 485/220, 496/225
Reverse Band 3Board Bench(same bands): 3@518.1/235, 529.1/240, 540.1/245, 551.2/250
Chin Up: 3×2
Pull Up: 3×1

Great bench workout, the reverse bands are great, the bands were pretty well slack at the top so I had the full weight in my hands. I need to make sure I do these every 5-6 weeks I think.

Cleans Week 9

Warm Up
5 minutes bike
5 Minutes walking figure 8s
Standing Abs: 2×20 w/doubled purple
Glute Med Activation: 2×15

Core:
Cleans: 2@132.3/60, 154.3/70, 154.3/70, 154.3/70, 176.4/80, 176.4/80, 198.4/90, 220.5/100
Axle Clean and Press: 165/74.8, 215/97.5, 215/97.5, 235/106.6, 245/111.1
Deadlifts: 3@352.7/160, caused a “not good” pain in my low back

Well the axle clean and press is pretty crazy. There is a strongman in early august that has this event that I may enter so I figured I would try it. Deadlifts are still causing pain in my low back.