Long Way to the Top

[poser]

5/22/17 Heavy

Backsquat
3x5 300#

Bench press
5x5 217.5#

Deadlift
1x3 350#, backoff: 1x3 315#

Legs were still a bit tired from Saturday. They weren't sore so much, but I could definitely feel some fatigue during the bike ride home from work. Despite that, squats went pretty well.

Bench press felt noticeably heavier than last week and were a bit of a struggle.

Deadlifts were ok. Definitely felt heavy, though.

[poser]

5/24/17 Light

Front squat
3x3 245#

OH Press
3x5 140#

Power snatch
3x2 140#, 2x2 135#

Chins: 3x8

Need to be careful with how I proceed with front squats -245# was a real grind again this week.
Power snatches at 140# sucked AGAIN. I'm not sure why 140# is such a curling for me. 137.5# was smooth last week. I may have to further microload.

[poser]

5/26/18 Medium

Backsquat
3x5 270#

CGBP
3x5 195#

Power Clean
5x3 193.5#

Missed a rep on the 2nd set of power Cleans -definitely getting spicy [emoji892]

[poser]

5/27/17

1700 feet climb in 3.7 miles that completely kicked my ass -had to push the bike more than I'd like to admit. The decent, however, was intense.

[poser]

5/30/17 Heavy

Backsquat
3x5 305#

Bench press
5x5 220#

Deadlift
1x3 355#, backoff 1x3 315#

[poser]

5/31/17 Light

Front squat
2x3 245#

OH Press
3x5 140#

Power snatch
5x2
1x2 135#
1x2 137.5#
3x2 138.5#

Chins
2x8
1x5
3x3

Had some abductor pain shooting down my right leg during the 2nd set of front squats so I cut set 3. -very strange.

OH Press was very solid.

Power snatch st 238.5# Wes very good. I still don't understand why 140 has been a limiting weight. I may just jump in 1# increments from now on.

[poser]

6/3/17 Medium

Backsquat
2x5 185# (injury deload)

CGBP
3x5 197.5#

Power Clean
5x3 195#

Hip abductor felt fine this morning when doing some stretching/range of motion. It also felt fine during Initial warmups and 3x5 with the bar. However, at 135# I began to notice the strain and didn't feel comfortable going beyond 185#. Going to rest up this weekend, no Mtn biking, and it should be fine on Monday.

CGBP was easy. Power cLean technique was firing pretty well, but the intensity was super high. I did miss 1 rep on my last set, but I feel good about continuing forward.

[poser]

Well, gym was closed due to a "plumbing emergency." First missed workout in 6 months. I came home and did a quick kettlebell workout and then hiked the mountain behind my house. I noticed that my hip abductor was still felling strained when dropping in the hole for KB squats, so my squat workout would have been dead in the water anyway. I'm going to adjust this week's schedule and do Heavy day on wed and light on Friday.

6/5/17
5 rounds
10 KB swings
10 air squats
10 KB power Snatches (5 each hand)
10 KB presses (5 each hand)

[poser]

6/7/17 Heavy

Gym was open, but no running water. I tried to squat but didn't feel comfortable going over 185# and the abductor seemed to interfere with my Deadlift with some discomfort getting off the floor.

Backsquat
3x5 185#

OH Squat
3x10 95#

Bench press
5x5 222.5#

Deadlift
1x2 360#, backoff 1x3 320#

[poser]

6/9/17 Medium

Hip was better, but still not ready for work sets.

Backsquat
2x5 225#
2x10 135#

OH Press
3x5 145#

Power Clean
5x3 197#

Chins
9 min density block
34 reps