Week 27 – Day 75A

Weight:  181.2

Squats:

2 x 5 x Bar
5 x 175
3 x 195
2 x 215
1 x 235
5 x 250 PR

Another PR, I’ll have to get my camera, but I really think I’m getting pretty good depth on the reps.  I definitely notice that on the last 1 or 2 reps that I may be leaning too far forward and doing a semi good morning.

Bench:

2 x 5 x Bar
5 x 85
3 x 105
2 x 125
5 x 145

Had an even narrower grip than usual.  Feel like I may have tweaked my right shoulder a bit much.  Still relatively easy.

Clean Progression:

5 x 3 x 95 x Clean shrugs
5 x 3 x 65 x Front Squats

Accessories:

8/4/3 x BW + 15 lbs – Dips felt very heavy, tweaked right shoulder didn’t help much.  I’ll stick with this weight.  With this and bench poundages going up, I think this will progressively become more more difficult.

2 x 1.5:1 rest:work HIIT @ 4/7/4/8 speed – A tiny bit harder than the previous HIIT workout on Monday.

Week 26 – Day 73A

Squats:

2 x 5 x Bar
5 x 175
3 x 195
2 x 215
5 x 240

Getting pretty heavy.  Recovery is definitely slowing down again.

Bench:

2 x 5 x Bar
5 x 85
3 x 105
2 x 125
5 x 140

Extremely easy.

Clean Progression:

5 x 3 x 85 Clean shrug
5 x 3 x  85 Front squat

Accessories:

10.5/5/4 x BW + 12.5 Dips – Pretty difficult, I’ll see what happens when I jump up to 15 lbs.

3 x 12 x 7.5 lbs Reverse crunches

Week 26 – Day 71A

Squats:

2 x 5 x Bar
5 x 165
3 x 185
2 x 205
5 x 230

I notice that when using the belt, sometimes I would find myself becoming unbalance and leaning forward.  I think I can alleviate this with a wider stance.  Other than that, the lift was pretty easy.  Belt helps a lot.

Bench:

2 x 5 x Bar
5 x 85
3 x 105
2 x 125
5 x 140

Pretty easy.  Tucked my elbows in.  Pushed my feet into the ground to receive the load on my upper back.

Power Cleans:

Worked mostly on practicing on an empty bar.  It’s a bit harder to practice the full pull with no weight.  I don’t think I’m engaging my hips or hammies enough and using too much of my arms to pull with.  I think I need to go over some more youtube videos and/or video tape my self to see if I’m doing it right.  The first pull is pretty intuitive, it’s just a deadlift pull until I’m upright.  The second pull is where I’m sort of getting lost.  Hands were burning like crazy.

Accessories:

10.5/4/3 x BW + 10 Dips – Fairly difficult, I’m thinking I’ll go up in weights again.  I think my bench going up near my 5RM max will definitely hinder my ability to pump out reps on these weighted dips.

3 x 12 x 10 lb Reverse Crunches – Pretty easy again.

10 min. treadmill

Week 25 – Day 70A

Squats:

5 x Bar
5 x 165
3 x 185
2 x 205
5 x 225

Bench:

2 x 5 x Bar
5 x 75
3 x 95
2 x 115
5 x 135

Power Cleans:

10 x 95
8 x 115

Accessories:

11/6/4 x BW + 10 lbs – Going to ramp up weight again.  I will keep increasing the weight until I can’t do greater than or equal to 10 reps on the first set.

3 x 12 x 10 lbs Reverse Crunches – Pretty easy, I think I need to progress on this exercise, maybe start doing dragon flags?  I’ll have to look into how to do them.