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

[JStrong]

8/20

some halfhearted warmups pullups and ab wheel

80 minute yoga class. Totally great, I need to do more of this for flexibility and body awareness.

[JStrong]

8/21

a couple deep breaths

Squat
bar x some
135 x 5
185 x 3
225 x 2
255 x 1
295 x 5 x 3
345 x 1 <--there we go.

Press
bar x some
95 x 5
135 x 2
155 x 1
175 x 3 x 3

Ab Wheel
10 x 3, 12" box

Pullups
5 x 1
5 x 2 +#35
3 x 1 +#35
2 x 1

[JStrong]

8/23

dynamic stretch

Power Clean
bar x some
95 x 3 x 2, press x 5

One Arm Snatch
95 x 2 x 3
115 x 1
125 x 1
135 x 1<--right side is catching up and it feels like I can get these every time now.

Power Clean
135 x 1
185 x 1, pp
205 x 1, pp
225 x 1
235 x 0,0,0

Deadlift
235 x 1
255 x 1
325 x 1
395 x 1 <--Double Overhand, but barely.
445 x 1
445 x 0 <--quit about 2 inches off the floor, it wasn't happening

Ab Wheel
10 x 3, 12" box

Chinups
5 x 1
5 x 3 + #25
1 + #70

I'm right about 190 right now, so that deadlift and 260 (190 + 70) legit chinup feel good.

[JStrong]

8/25

dynamic stretch, sorta

Squat
bar x some
135 x 5 x 2
185 x 5
225 x 3
295 x 5 x 3

Bench
bar x some
95 x 10
135 x 6
175 x 3
205 x 5 x 3

Ab Wheel
10 x 1
10 x 3, 12" box

DB Rows
60 x 10
80 x 6
100 x 10 x 3 <-- fair amount of hip heave on that third set

[JStrong]

8/27
BW=190

dynamic stretch

Power Clean
bar x some, press x some
95 x 3 x 2, press x 5

One Arm Snatch
95 x 2 x 3
115 x 1
125 x 1
135 x 1L, 0R <--fairly pressy with the left too

Power Clean
135 x 1, press x 5
165 x 1, press x 3
185 x 1, press x 1
205 x 1, pp
225 x 1 x 3

Ab Wheel
10 x 3 <--no raised platform, abs have been feeling worn out


Chinups
5 x 1
5 x 3 +#25
2 x 1 + #70 <--nice double

Close Grip Bench
bar x some
115 x 10 x 3

[JStrong]

8/28
My left ankle/achilles has been sore and stretched since deadlift day.


dynamic stretch

Squat
bar x some
135 x 5
185 x 3
225 x 2
265 x 1
315 x 3 x 3
365 x 0 <--got too loose and too low. set on the pins

Ab Wheel
10 x 3, 12" box

Chinups
5 x 1
5 x 3 +#25
2 x 1 +#70 <--liking these doubles

[JStrong]

8/29

Nice experience today. Gym regular stopped me and asked if I'd watch him do a set of barbell rows, since I "look like I know what I'm doing." Also saw a bro who used to quarter squat 275 going deep with 185, and an 11 year old kid who stopped and watched me do one arm snatches the other day was doing them with a fixed barbell when I showed up. Pleasantly surprised, but I hope they stay off my damn platform! (jk)

dynamic stretch

Power Clean
95 x 3 x 2, press x 5

One Arm Snatch
95 x 2 x 3
115 x 1
125 x 1 <-- the kid and his friends walked up and just openly stared from 8 feet away. It was flattering and funny and distracting
135 x 1L, 0R
135 x 1R

Power Clean
135 x 1, press x 10
165 x 1, press
185 x 1, pp
205 x 1, pp
225 x 1, fail pp
230 x 1 <--PR
235 x 0

Ab Wheel
10 x 3, 12" platform

BB Rows
135 x 5 <-- example set

Chinups
5 x 1
5 x 3 +#25
2 x 1 +#70

[JStrong]

8/30
Rest Day

Hot Tub

Dips x 10

Ab Wheel x 10

Bench
bar x 20
115 x 10
165 x 6, 5

Chinups (to sternum) x 5

No rest, super fast on the lifting. The Ab Wheel has been bugging my right shoulder at full extension. Hmm..

[JStrong]

8/31

Late evening, 3 day weekend, almost empty gym. Only the hardcore, including a guy I trained with once who is 6'3" 200 and strong. He trap bar pulled 605 for a single. Impressive.

dynamic stretch
bar x some
135 x 5 x 2
185 x 3
225 x 2
275 x 1
315 x 5 x 3 <-- probably a little ugly

Press
135 x 5
155 x 3
175 x 2
190 x 0

Ab Wheel x 10 x 3, 12" box

Chinups
5 x 1
5 x 3 +#25
2 x 1 +#70

[JStrong]

9/1

dynamic stretch

Bench
185 x 5 x 3
155 x 12 x 2
155 x 9
145 x 9
135 x 12

DB Flys
5 x 40

Close Grip Bench
135 x 5 x 2
135 x 4

BB Rows
135 x 10 x 5

Front Squat (from Clean)
135 x 3 x 3

Wide Pullups
5 x 1 <--absurdly hard, must have been the rows