Press 200, One Arm Power Snatch 135, and maybe 400/500

[JStrong]

4/25
BW=200

dynamic stretch

Power Clean
bar x some
95 x 3, pp
145 x 3 x 3, pp
165 x 2, pp
185 x 2, pp
205 x 1 x 2, pp

Deadlift
255 x 3
325 x 2
395 x 1
465 x 1 <--PR, and I definitely had more

Bench, bodybuilder style
bar x some
95 x 10
135 x 5
145 x 15
145 x 12
135 x 8

Machine Calf Raise x 20 x 3

Ab Wheel x 10 x 3

Pullups x 5 x 3

[Regin Smidur]

4/25
465 x 1 <--PR, and I definitely had more

Nice work man, looks like I might be sending you that bottle of scotch after all!

[JStrong]

Nice work man, looks like I might be sending you that bottle of scotch after all!

You had me, and were about 12 inches away if I recall on that 500# pull, then you decided to get skinny! And I think you owe me 100 burpees in a dress, but I'd accept scotch. That said, keeping our race in the back of my mind has really helped me stay motivated, so I thank you for that. But don't worry, the squat looks pretty far away still.

[JStrong]

4/27

halfhearted stretch

Squat
bar x some
135 x 5
185 x 3
225 x 2
275 x 2
325 x 5 x 3
375 x 1 <--PR? Not sure, most in a long time anyway.

Power Clean
95 x 6, 3 presses

One Arm Snatch
95 x 3 <--skinny kid I worked in with was laughing. When I finished he says "Dude, you're like a superhero!" Funny.
115 x 1
125 x 1
125 x 2R, 0L

Ab Wheel x 10 x 3

Press
125 x 10 x 2

Pullups
7, 5, 3

Absolutely dying after this, completely spent.

[JStrong]

4/29

easy stretch

Power Clean
bar x some, pp, fs
135 x 3 x 3, pp, fs
155 x 2, pp, fs
175 x 2, pp, fs
195 x 1, pp, fs

BB Rows
155 x 8 x 3

Bench
bar x some
95 x 10
145 x 10 x 3

Press
135 x 5

Pullups x 5

[JStrong]

4/30

half-assed stretch

Power Clean
bar x some, pp, fs
135 x 3 x 6, pp, fs
185 x 1 x 5, pp, fs

Machine Calf Raises x 20 x 3

DB Curlz
25 x 10
30 x 10 x 2

Ab Wheel x 10 x 3

Pullups x 5 x 3

[JStrong]

5/2

Left ball hurts. Inguinal hernia? I don't really care, it will go away or I'll cut the fucker off.

dynamic stretch

Power Clean
bar x some
135 x 3 x 3, pp
155 x 2, pp
185 x 2, pp
205 x 1, pp

Deadlift
255 x 3
325 x 2
395 x 1
475 x 1 x 2 <-- PR, second set/rep was a CNS destroyer but neither was insanely hard. I think 500 is really close.

Deficit Deadlift (on a 45 plate)
395 x 3 x 2

Ab Wheel x 10 x 2

Pullups x 5 x 3

DB Snatch
90 x 1
100 x 1

One Arm Snatch
95 x 3

[JStrong]

5/4

dynamic stretch

15 minutes of foam rolling. Ow.

Ab Wheel x 10 <-- ball hurt, stopped

DB Curlz
30 x 10 x 3

DB Flys
10 x 15 x 3

Close Grip Bench
115 x 12 x 3

Chins
10 x 1
5 x 2

More foam rolling

Hanging Knee Raises x 10

Hanging Leg Raises x 10 x 2

[JStrong]

5/7

quick stretch

Squat
bar x some
135 x 5
185 x 3
225 x 2
275 x 1
315 x 3 x 3
385 x 1 <--PR.

I think I've got both 400 & 500. I'll probably go for it in about a week.

Power Clean
bar x some
95 x 3, press x 3
145 x 3 x 2, pp
165 x 2, press x 2
185 x 1, pp
205 x 1 x 3, pp

Ab Wheel x 10 x 3

Pullups x 5

BB Rows
135 x 10 x 3

Press
135 x 10

One Arm Snatch
95 x 3
115 x 1
135 x 1R, 0L

[JStrong]

I just realized I only squatted 5 times for any meaningful weight in April. My max weight for reps has for sure gone down, although I've maintained a 315 x 5 x 3 strength level for several months. I feel like my one rep max has increased, though maybe I just never tested it when training with "so much" volume, a la 5 x 3.

Deadlift is definitely increasing due to power cleans. I'd post this in that other thread, but nah.

I wonder if all the cleans and one arm snatches have pushed my one rep maxes? Increase in power?