Focus on barbell clean

[Petermac7644]

Weighed in at 175

90 lb bench press 5/5/20
185 lb chins 5/5/6

50 lb BB curls 12/12
50 lb close grip bench press 12/12

85 lb front squat 5/5/5

4:30 AM came a little too early. This one felt like a grind.

[Petermac7644]

Sept 17

90lb Hang power clean & OH press 5/5/5
90lb barbell row 5/5/5

12lb Lateral raise 12/12
5lb lying external rotation 12/12

90lb Front Squat 5/5/7

Ate 281g of carbs, 122.5g of fat and 247g of protein based on my calculation. 3,214 calories.

Sept. 19

weighed in at 178

100 lb bench press 5/5/15
188 lb chin up 5/5/5

Power Clean 80lb x 1; 85lb x 1; 90lb x 1; 95lb x 3

95 lb RDL 10 reps

Ran short of time 'cause my two year old woke up at 5:15 instead of her usual 6AM - no accessory work.

[Petermac7644]

Sept. 21
weighed in at 178

95lb OH press 5/5 then hang clean and press for 5 because I forgot on the first two sets
95lb row 5/5/5

I think 110 is my old PR for strict pressing overhead(its been a few years). 95lbs didn't feel too bad

12lb lat raises 12/12
12lb lying external rotation 12/12

100lb front squat 5/5/8

Starting to like the front squat. I think 135 is the most I've ever tried to clean and that's 2 1/2 weeks away.

[Petermac7644]

Sept 24

180 lbs at weigh in this morning. Waist is 34.5" and hasn't changed a whole lot since I started 4 weeks ago at 174.

110lb bench press 5/5/11
190lb chinups 5/5/5

105lb Front Squat 5/5/5

Warm ups are starting to take a little longer so I'm dropping the accessory work. I'm liking the antagonist muscle group super-sets for upper body so I'll continue with that.

[Petermac7644]

Sept. 26

Switched up the order of my lifts today. Since I've had a few recent toddler interruptions I thought it best to get my squats/power cleans in first thing to make sure I get them done. This is more in line with SS anyway.

Power Clean 6 total singles: 80 lbs/ 100lbs/ then 3 sets x 110 lbs

110lb RDL 15 (Probably should have stopped at 12)

105 lb Hang Clean & Press 5/5/4
Chin ups 189 x 5 then I ditched the weight belt for the second and third set of 5 because the Hang Clean & Press was taking a lot out of me

I failed on the last set of Hang Clean & Press... Shit... but then I realized I had written down 100 lbs in my log book but had 105 on the bar. I had increased weight on the barbell by 10 lbs instead of 5 lbs by mistake. Pissed off, I took 5 lbs off the bar and did one more set of 5.

I had some time left at the end so, what the hell, I did my 12 lb dumbbell lateral raises for 12/12

Note: My legs have adjusted to the squat volume and I could have done Front squats today. I'm thinking I'll adjust my program to look a little more like SS now that the weight is a bit heavier.

Workout A
Front Squat 3x5
Hang Clean 3x3 & OH Press 3x5
RDL 1x5+ (I don't have enough plates to deadlift heavy so I find RDL's more of a challenge with the lighter weight)
Chin-ups 3xfailure

Workout B
Front Squats 2x5 & 1x5+ (I'll only increase weight on workout A and I'll go for a Rep PR here prior to increasing my Power Clean)
Bench Press 3x5
Power Clean 5x3

[Petermac7644]

Sept. 28

120 lb Front Squat 5... then I realized I was supposed to be squatting 115 so.....
115 lb Front Squat 5/5

120lb Bench Press 5/5/5

120lb Power Clean 3/3/3/3/3

180lb Chin up 8/5/4

[Petermac7644]

Oct. 2

Didn't workout yesterday. Tweaked my back Sunday trying to start a flooded whipper snipper. After giving it a day I figured the movement in my workout shouldn't exacerbate the issue so I gave it a go this morning. I'm glad I did.

After a few semi frustrating workouts, this one went really smooth.

120lb front squat 5/5/5

105lb hang clean 3/3/3.... and OH press 5/5/5 (I do 3 hang clean and press in a set and then two more OH press. I found 5 hang cleans was too many. I'm finding this is a great forearm/grip workout)

120lb RDL 5 reps

55lb curl 10/10/10

I was feeling my form break down a bit in the last few workouts after messing up the weights on a few sets. This one went really well.

May have found some used Olympic weights - if all goes well I should be able to start heavy deadlifting in place of the RDLs next week.

[Petermac7644]

Oct. 4

Weighed in at 180

125lb Front Squat 5/5/5

125lb Bench Press 5/5/8
BW Chin up 5/5/8

130lb Power Clean 2/3/3/3/3

So far it seems my 1RM on the power clean is matching my 5RM on front squats pretty well. The Front Squats have been challenging the past few workouts.

Missed a rep on my first set of power cleans - just didn't pull hard enough. Had a bit of form break down on the Power Clean as well - caught the bar in my hands a couple times because I didn't get under the bar quick enough. The weight was pretty intense - saw stars after the third set. Last two sets felt good though.

[Petermac7644]

Scored a squat stand with the Olympic bar I bought so I’m headed over to SS forums

[Petermac7644]

Peter’s SS journey