Posts Tagged ‘Clean and press’

Hello All!

Changed my mind, I will post my training session here going forward.

Full Squat Clean:
95# x 3
115# x 4
135# x 2 x 4

Chin Ups:
54321 x 2 = 30 Reps

Incline DB Bench: Alternated Sets with Hammer Curls.
45# x 10, 55# x 8, 65 x 4, 35# x 15

Hammer Curl:
30# x 10 x 3, 20# x 15

Machine Row: 1 Plate x 12 x 6

Rack Style Curls: 30# x 10, 25# x 10, 20# x 10, 15# x 10, 10# x 10, 5# x 10

That is all!

Hello All,

High Bar Squat:
75 x 10
135 x 4 x 2
170 x 10: This was actually not so difficult. I felt like I could have hit 15 reps if I had gone for as many as possible. But the program says dont do more than 10 reps.
175 x 3 x 5: 60 seconds or so of rest between sets. This was fucking bananas.

Sumo Deadlift with Bands: The program just says “deadlift variation” so I decided to do some sets of 8 with bands, focusing on pulling with speed.
135 x 8
165 x 8
185 x 8

Good Morning: Just a little extra hamstring focus.
90 x 10 x 2

Crunches: Just some ab work.
2 sets of 3 minutes

From last week until today. I already feel stronger. Maybe it is in my head. But who knows? I am really looking forward to next week. Hitting some heavy squats for sets of 4-6. And same for the DL.

Full Clean:
75 x 4 x x 4
100 x 4 x 2

Overhead Press: It has been a while since I have done this. Hit my head on the way down and once on the way up. I guess I got use to dumbbells.
45 x 10
65 x 6
80 x 4 x 6

Good Morning:
65 x 10
80 x 12 x 2

Stretch.

That is all! Just a quick workout before work.

Hello All,

High Bar Squat: Thought I squatted 172.5 after the 3rd work set. So I decided to do 2 more. Thankfully I did not go heavier. This was tough. Thursday will be a day to work on Technique. Something like 5 sets of a light 10. or 10 sets of 3 at a slightly heavier weight.
85 x 5
110 x 5
135 x 5
162.5 x 5 x 5
115 x 8

Bench: This was somewhat difficult. Next time it will be higher rep work. Something like sets of 10.
45 x 10
75 x 5
95 x 5
115 x 5
132.5 x 5 x 5
85 x 8

Deadlift: Just focused on technique and form. Thursday will be heavier day. Going for 250 x 5 x 2.
135 x 5
185 x 5
252.5 x 5
252.5 x 1 x 5

Tomorrow is Calisthenics Day. HELL YEAH!

My brain trying to figure this shit out.

Monday + Thursday
Row
Bench Press
Press
Barbell Curl
Dips
Wide Pull Ups

Tuesday + Friday
High Bar Squat
Deadlift
Front Squat
SLDL
Body Weight Squats

Barbell Curl:
57.5 x 8
72.5 x 8
80 x 7

High Bar Squat:
65 x 8 WU
95 x 8 WU
125 x 8 WS1

Wide Bench Press:
80 x 8
105 x 8
127.5 x 8

Power Clean:
75 x 3 x 2
105 x 3 x 2
120 x 3 x 2

Row:
115 x 8
135 x 8
155 x 6

Crunches 3 sets of 85+
Calf Raise 3 Sets of Burning (maybe)

Stretch

Due to my busy schedule the last week. I was not able to train the way I wanted. I will be cutting this week short.

Front Squat:
45 x 5
75 x 5
100 x 3
125 x 5 x 3

Press:
45 x 5
65 x 5
85 x 3 x 2
107.5 x 4 x 3 I could not get 5 on any of the sets.I might cut back Next week.

Deadlift:
135 x 5
225 x 5
275 x 1 x 2
295 x 1

I stopped because After a 10 day hiatus I was a little sluggish and I started to feel hungry. I will get em next time.

M

Front Squat:

45 x 5
75 x 5
95 x 5
120 x 5 x 3

Power Clean:
75 x 3
95 x 3
115 x 3 x 5

Post workout stretch

That is it for today. Felt good.

For Friday:

Going to work on the Front Squat instead of Low bar squat. I will be doing my best to learn the high bar squat during the next 6 week cycle.

For breakfast:
Eggs
Dumplings
Salad of spinach, cabbage

Front Squat:
45 x 5 x 3
95 x 5
115 x 5 x 3

Press:
45 x 5 x 3
75 x 5
100 x 5 x 3

Deadlift:
135 x 5
225 x 5
260 x 3 x multiple sets

High Bar Back Squat:
45 x 5 x 5 > add some weight if necessary.

Grumpy-Cat1

Hang Clean:
45 x 5
95 x 3 x 2
115 x 3 x 2
135 x 3
75 x 8-12 reps

Very difficult. going to consider getting a coach. I might just stick with the power clean and the front squat until I can afford to get a coach for weightlifting.

Front squat:
75 x 5 x 2
115 x 3 x 2
135 x 3

I did many sets of the hang clean with the bar only, trying to get the form down. I will see if i can record myself eventually. it feels good when I do it. I will continue to work at it.

Preview for Friday.

Squat:
135 x 8, 5
165 x 8, 5

Press:
45 x 5 x 2
75 x 5
100 x 1
107.5 x 1
115 x 1
122.5 x 1
130 x 1

Deficit Deadlift:
135 x 5
225 x 5
260 x 3 x 6