Week 29 – Day 79A

Squat:

5 x Bar
5 x 145
3 x 175
2 x 205
1 x 235
5 x 265 PR !!!

Got another PR.  I’m not sure if I went low enough on the 4th rep.  My camera ran out of memory when trying to film just the first warm-up weight.  Going for 1.5xBW next workout and hopefully I can sort out the camera issue by then.

Bench:

2 x 5 x Bar
5 x 75
3 x 95
2 x 115
1 x 135
3 x 160

Stalled hard on the bench.  Didn’t feel confident with the lift.  Should definitely get a spotter next time to improve confidence and give the lift all I’ve got.

Rows:

5 x 95
3 x 115
5 x 135

People using the rack, so I couldn’t get my cleans in.  Decided to do some rows, felt a bit heavy for the weight.  Squeeze the bar hard before lifting.  This causes the lats to contract.  Promotes less jerking by using controlled lift as opposed to using jerk momentum to get the weight up.  Makes the muscles work harder.

Accessories:

10/5/3 x BW + 15 lbs Dips – Pretty hard, going to go up to 17.5 next A session.

3 x 12 x 7.5 lbs Reverse crunches – Tried doing dragon flags before this.  The negative wasn’t too bad, but the positive was impossible to do.  I think I might start doing some additional core exercises to get me to dragon flagging.

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.

 

Week 24 – Day 66A

Squats:

2 x 5 x Bar
5 x 145
3 x 165
2 x 185
3 x 5 x 205

Guy was using the small seat for box squatting -_-  Did normal squats.  Made sure I wasn’t going too low to avoid stressing the back.. Still no lower back pain.  Wide stance, split the floor apart.

Bench:

2 x 5 x Bar
5 x 65
3 x 85
2 x 105
3 x 5 x 125

Not too bad, didn’t feel like I was engaging my lats much this session.  Went for speed and power on the positive.

Rows:

5 x 95
3 x 115
3 x 5 x 125

Pretty easy.  Was hitting my knees sometimes on the way up.  Again, went for speed and maximal power on each rep.  I’m going for explosiveness to allow for translation of power into punching power.

Accessories:

10/5/4 x BW + 10 Dips – Probably going to stay at this weight.

3 x 12 x 10 lb Reverse Crunches – Pretty easy, I think I’ll stick with this weight for a while.

4 rounds Heavy Bag work – Each round lasted roughly 1-2 minutes each.  Got me pretty out of breath.  I’ll be performing these instead of treadmill HIIT for now as I want to improve upon my boxing technique.

Week 23 – Day 64A

Squats:

5 x Bar
5 x 135
3 x 155
2 x 175
3 x 5 x 195

Squats were really good.  Narrowed my grip width and made a really tight shelf for the bar to sit on.  Upper back was definitely getting worked more than usual.  Breathed into my stomach.  Split the floor apart, had a fairly wide stance.  Box squatted again.  I think I’m going to continue box squatting.  Had no back pain.  I’m just not sure if I’m going down enough.

Bench:

2 x 5 x Bar
5 x 55
3 x 75
2 x 95
3 x 5 x 120

Bench was pretty easy.  Narrowed my grip and tucked my elbows.  Arched back sufficiently and pushed my legs into the ground to put the load across my upper back.

Rows:

5 x 95
3 x 5 x 120

Pretty easy.  Pulled into my lower chest / abdominal area.

Accessories:

11/4/3 x BW + 7.5 – Banged out 11 reps on the first set.  Pretty fatigued on the last 2 reps

3 x 10 x 10 Reverse crunch – Not too bad.  Core endurance has definitely improved since I’ve started doing core.