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11-20-2021, 06:39 AM
#131
11-15
Squat
360x5x5
Bench press
260x5x1
Halting deadlift
415x4x2
Back ext. + calf raise
----------
11-17
Press
195x1x5
Bench press
250x5x5
Chin-up + Db. bench press + rear delt raise + sit-up
----------
11-19
Shrug
470x5
Overhead squat
140x3x5
Press
160x5x3
Bb. curl + LTE
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Bodyweight: 198-199
Last edited by ReconquistaBarbell; 11-20-2021 at 06:47 AM.
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11-26-2021, 04:39 PM
#132
11-22
Squat
340x5x3
Press
185x3x2
Block pull
475x3
Back ext. + calf raise
----------
11-24
Bench press
287x1x5
Press
170x5, 5, 4
167x4
165x5
Chin-up + Db. press + rear delt raise + sit-up
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11-26
Deadlift
485x1
Front squat
265x3x3
Bench press
237x5x3
Bb. curl + LTE
----------
Bodyweight: 198-199
The 485 deadlift felt quite light, specially after not doing regular deadlifts for four weeks and doing heavy block pulls on the same week.
Last edited by ReconquistaBarbell; 12-10-2021 at 03:30 PM.
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12-03-2021, 03:48 PM
#133
11-29
Squat
360x5x3
Bench press
282x2x3
Halting deadlift
418x6, 2
Back ext. + calf raise
----------
12-01
Press
196x1x5
Bench press
250x5x5
Chin-up + Db. bench press + rear delt raise + sit-up
----------
12-03
Power snatch
158x1, 2
135x2x6
Overhead squat
145x3x5
Press
163x5x3
Bb. curl + LTE
----------
Bodyweight: 198-199
Something was way off with snatches today, couldn't hit the numbers...
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12-10-2021, 03:23 PM
#134
12-06
Squat
380x5x3
Press
135x5
Block pull
460x1
----------
12-08
Bench press
290x1x5
Press
170x5x5
Chin-up + Db. press + rear delt raise + sit-up
----------
12-10
Power clean
210x1
198x3
202x3
207x1
198x2
Front squat
268x3x3
Bench press
242x5x3
Bb. curl + LTE
----------
Bodyweight: 197-198
Not my best week of training, but got some PRs nonetheless...
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12-18-2021, 01:29 PM
#135
12-14
Squat
340x5x3
Press
167x5x3
Push press
155x6
Halting deadlift
418x8
-----------
12-16
Front squat
273x3x3
Bench press
247x5x3
Close grip BP
175x10
Chin-up + back ext.
----------
12-18
Squat
345x3x3
Press
170x3x3
Push press
163x6
Power snatch
140x2x6
----------
Bodyweight: 196-198
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01-08-2022, 02:24 PM
#136
12-20
Squat
345x5x3
Bench press
250x5x3
Close grip bench press
185x10
Chin-up + back ext.
----------
12-22
Overhead squat
150x3x5
Press
170x5x3
Push press
170x4
Block pull
470x5
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12-24
Squat
350x3x3
Bench press
255x5x3
Close grip bench press
198x10
Chin-up + back ext.
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12-27
Squat
350x5x3
Press
175x3x3 -> 3x5 would have been a PR
Push press
175x4
Power clean
198x3x5
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12-30
Front squat
265x3x3
Bench press
257x5x3
Close grip bench press
203x10
Deadlift
485x1 -> easy
530x1 -> not a chance in hell.
Chin-up + back ext.
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01-03
Squat
330x1
Press (strict)
140x5x3
Halting deadlift
375x8
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01-05
Overhead squat
135x3x5
Bench press
260x5x3
Close grip bench press
163x10
Chin-up + back ext.
----------
01-07
Squat
360x3x3
Press (strict)
150x5x3
Push press
160x6
Power snatch
145x2x6
----------
Happy new year to whoever reads this!
The last couple of weeks have been a mess, training-wise. My parents came to visit me and my wife for new year's eve, my sleep and diet were a bit off, I tried to pull a new deadlift PR but it didn't budge. I managed to teak an intercostal muscle somehow (probably benching or attempting the 530 deadlift), had pain breathing deeply and could not support the bar for squats. All is well now.
I'm on a good bench streak somehow, let's see where it goes.
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01-15-2022, 07:38 AM
#137
01-10
Squat
360x5x3
Bench press
262x5x3
Close grip bench press
167x6
Chin-up + back ext.
----------
01-12
Front squat
277x3x3
Press (strict)
155x5x3
Push press
163x4
Block pull
475x3
435x3
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01-14
Squat
370x3x2
Bench press
265x4, 3, 3
Close grip bench press
167x10
Chin-up + back ext.
----------
There's a drought and a heat weave going on, wednesday's and friday's workouts took a hit from the weather...
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01-21-2022, 07:14 PM
#138
01-17
Squat
370x5, 5, 3
Press (strict)
158x5x3
Push press
167x5
Power clean
202x3x3
----------
01-19
Overhead squat
140x3x5
Bench press
265x5x3
Close grip bench press
170x10
Chin-up + back ext.
----------
01-21
Squat
375x3x2
Press (strict)
160x5x3
Push press
172x6
Halting deadlift
400x8
BB Curl + LTE
----------
The heat wave is still going strong, but I'm somehow managing to train productively in this motherfucking 97 degrees weather... Monday's workout took the biggest hit.
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01-28-2022, 01:16 PM
#139
01-24
Squat
375x5, 5, 2
Bench press
267x3x3
Close grip bench press
175x10
Chin-up + back ext.
----------
01-26
Front squat
287x3x3
Press (strict)
163x5x3
Push press
175x5
Block pull
475x4
440x3
----------
01-28
Squat
380x2x2
Bench press
267x3x3
Wide grip bench press
277x1
Chin-up + back ext.
-----------
I messed up and did block pulls instead of power snatches wednesday, as a result squats suffered today. Thursday was the last very-hot-day, but I'm felling beat up... Let's see how next week goes.
The will be a meet nearby at the end of march, so I'm getting used to competition-style bench press again. I'll also get myself some knee wraps, since it will be raw + wraps.
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02-05-2022, 01:24 PM
#140
01-31
Squat
380x3x3
Press
165x5x3
BTN press
110x5
Power snatch
150x1x2
Power clean
150x3x3
----------
02-02
Overhead squat
145x3x5
Bench press
242x5x3
Close grip bench press
180x6
Chin-up + back ext.
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02-04
Squat
383x3x2
Press
167x5x3
Push press
180x3
Power clean
207x1
Speed deadlift
225x2x6
BB Curl + LTE
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