Day 1
Massage – see recovery post
Day 2
Warmup
Squats
– bar x 10, 60 x 10, 80 x 5 x 2, 100 x 5, 110 x 5, add WL belt, 115 x 5, 120 x 5 x 3
Snatch Grip Deadlifts from Deficit (w/ snatch movement pattern)
– 60 x 5, 80 x 5, 100 x 3, 110 x 3, 120 x 3 x 2
Push Press (heels not leaving floor)
– 40 x 5 x 5 (I think)
Really sore from these
Lunges (BB)
– bar x 10 total, 30 x 10, 40 x 10 x 3
Bottom’s Up Press (I think)
– 6 kg (heaviest possible) x 25 each arm x 3
Shoulder blades tracked really well on these – I like them.
Single Leg RDL
– 30 kgs (15 each hand) x 10 each leg x 3
Reverse Pec Deck s/s Pec Deck
– 4 rounds
FATZ Curls s/s Reverse Planks (dead bugs)
– 3 rounds
Day 3
warm
bar warmup
Clean Pull + Power Clean + Jerk
style 2: 40 x (3+3+3), 50 x (3+3+3), 60 x (3+3+3)
style 1: 70 x (3+3+3) x 3
Style 1 is CP, PC, J, CP PC, J, CP, PC, J – Wil says this way is better
Style 2 is CP, CP, CP, PC, PC, PC, J, J, J – not preferred but acceptable
CJ
– 70 x (2+1), 75 x (2+1), 80 x (2+1) x 3
Second set at 80 was not good. 2+1 means two cleans before one jerk.
Press from Split
– bar x 10, 25 x 10, 27.5 x 10
Jerk
– 60 x 3, 70 x 3 x 3
These felt good. I need to make sure I keep my weight on my heels to keep my dip vertical and my split wide. As long as I think of splitting wide my feet end up in the right place.
Lat Pull s/s Tricep PD s/s Lateral Raises
– 15, 15, 15 s/s – 15, 20, 20, s/s 15, 15, 20
Back Ext s/s Aggressive Foam Rolling of Upper body Right side
– 3 or 4 rounds
Some stretching
Day 4
warm
Squat
– bar x 10, 60 x 5 x 2, 80 x 5, 100 x 5, add WL belt, 110 x 5, 120 x 5 x 3
I moved my hands in on the bar a bit (about a hand width) and it felt so much better! My PL squat grip is kinda wide, so high bar didn’t feel so great in terms of comfort. No problems now.
Straight Leg DL
– 60 x 5, 80 x 5, 100 x 5, 120 x 5, 140 x 5, 160 x 3, 2 (did three, realized I forgot belt – couldn’t do anymore, put on belt, immediately hit the last two)
I used a WL belt on the last sets and straps at 160. I swear I feel like I’ve forgotten how to deadlift. I need to keep my back position better. I suck at straight leg deadlifts and keeping my lower back arched…
Low Pulley Row w/ Lat Pull Bar
– 40 x 15, 50 x 15, 60 x 10 drop 30 x 20
Bench w/ feet up – to help my back
– 50 x 15 x 2, 70 x 5 x 3 (I think)
Curls
– FATZ straight bar reverse curls x 15 x 4
Really had to try to keep my wrists straight – probably good work for ’em.
Ball Leg Curl (GHR replacement)
– 10 x 3
Side Planks
– 45 seconds each side x 2
Some rolling
Day 5
warmup
bar warmup
Snatch
– 30 x 2 sets, 40 x 4 or 5, 50 x 3, 57.5 x miss, 2 (Sebi said head wasn’t right – true)
– 65 x 1 (needed to stay on heels a little longer), 70 x 1, 76 x 1 (PR), 80 x 1 (PR!)
– 65 x 2, 60 x 2
I still need to finish my second pull. I always feel like everything needs to be faster (uhhh…it does). I’ve noticed I’m not good in the overhead position, once the weights move up and I have to drop all the way down. I think drop snatches and/or overhead squats could help with this, but I’ll have to ask Wil. Sebi didn’t like that I did “drop down” sets after a new PR. The plan only called for me to go to 95%, so maybe I shouldn’t have done the back downs after doing ~108%. He said I was too tired and I’d only get used to doing bad technique. I think I just might’ve needed to go lighter on the back offs.
Power Clean + Front Squat
– 60 x 2, 70 x 2, 75 x 2
I really didn’t feel like I was finishing the cleans.
Front Squat
– 60 x 3, 80 x 3, (105 x 3) x 3
Felt okay. I moved these because I wanted to focus on setting a Snatch PR.
Jerk
– warm, 60 x 3, 70 x 3 x 3
Best these have felt since I’ve started!
Post Delts
– 20 x 2
Some stretching
My calf pain is back with a vengeance…
Tanner of Purdue Barbell 