Permabulk 2019

[The_observer86]

Current
15 pullups +45lbs x 8
26 minute 5k, 66 minute 12k run
205 lbs power clean 195x2
205 # bench, 185x5, 65x10 DB
135x5 OHP 60x5 DB single arm
265x4 squat high bar
505 deadlift (385x6 most recent)
205x5 row

Goals
25 pullups, 1 arm pullup, +75 lbs x5
<24 min 5k, <60 min 12k, < 6 minute mile
225 # power clean, 225x5 pendlay row, 155 # power snatch
225 bench, 75#DBx10
170 lbs OHP (or bodyweight)
335 # squat
455x5 deadlift
Start a log and hopefully reach some of those by the summer

 

[The_observer86]

Last week's highlights
155x11 close grip
175x3x5 pause bench
4 plate leg press 3x10
85x3x12 db row
225x8x3 squat
115x3x6 power snatch
5x10 climber grip pull ups
125x5x5 ohp
80x10 bicep curl

 

[The_observer86]

Did 50 min elliptical yesterday 1/28 during random 40 hour fast. Back to weights today, felt a bit dizzy especially during front squats.

Hang power and all kinds of snatches and cleans with empty bar

135 power cleans and 2x5 front squat
155 lbs power cleans to 5x5 front squats. Wrists and elbows hated me.
Paused benches

135x5
155x5
165x4x5
135x8 close grip
All superset with 6x10 chins/ pull-ups alternating

Romanian deadlift
2x10@205
40x10 db alternating curls

 

[The_observer86]

snatch grip high pulls
5x3x155
db incline
3x8x55
db row
3x12x85

4 mile run on friday

 

[The_observer86]

SQUAT
135X5
185X5
225X5
235X5X4

BENCH (PAUSED)
135X5
155X5
175X5X2

PULLUPS
10
+45 X 5X3 WITH kettlebell on rockclimber grips. held last rep hanging

 

[The_observer86]

Db 1 arm ohp
40x6
50x8x2
Db row
80x12
85x12

Deadlift
225, 315, 365, 385
405x6

 

[The_observer86]

Tweaked my neck/ upper trap last week, trying to recover while doing cardio with bike and some leg presses here and there. Did 15 reps with 8 plates on last night.