Skinny Guy Who Loves Snatches

Push Press
95x3
115x3
135x3
155x3
175x3
165x3
165x3

Back Squat
165x5
205x5
225x3
245x1
275x3
255x3
245x3

Bench Press
45x10
95x5
115x5
135x10
135x10
135x10

DB Incline Bench
40x10
45x10
35x10
35x10

DB Lateral Raises
10x12
10x12
10x12

Tricep Kickbacks
10x12
10x12
10x12
 
Back Squat
135x5
165x5
195x5
225x1
255x4
255x4
255x4

Stiff Leg Deadlift
135x5
225x1
240x4
240x4
240x4
240x4
240x8

Lunge
45x5
125x10
125x10
125x10

Step Up(18")
45x5
90x10
90x10
90x10

Bulgarian Split Squat
BWx10
20x10
20x10
20x10

Single Leg Press
90x10
90x10
90x12
90x12
 
Seated DB Press
20x10
30x10
40x12
40x11, 35x4
40x6, 35x4

Bench Press
45x10
95x5
115x5
135x5
160x4
160x4
160x4
160x4
160x6

Seated Rear Delt Flyes
12x12
12x12
12x12

Upright Row
45x10
60x10
60x10
60x10

Side Laterals
12x12
12x12
12x12

Front Raises
15x10
15x10
15x10
 
Deadlift
135x5
225x5
275x1
315x1
335x4
335x4
335x4

Paused Back Squat
135x3
185x2
235x4
235x4
235x4
235x4
235x4

Good Morning
95x10
95x10
95x10

DB Row
35x12
35x12
35x12

DB Shrug
60x10
60x10
60x10

One Arm Lat Pulldown
32.5x12
32.5x12
32.5x12

Straight One Arm Pulldown
12.5x12
12.5x12
12.5x12
 
4/13

Incline Bench Press
45x10
105x12
105x12
105x11x

DB Bench Press
35x10
50x10
50x10
50x9x, 35x5

Lying Chest Fly
12x12
12x12
12x12

Lying Tricep Extension
15x10
15x10
15x10

Incline DB Curl
20x10
20x10
20x10

Cable Crossover
12.5x12
12.5x12
12.5x12

Supinated Tricep Pulldown
7.5x12
7.5x12
12.5x5, 7.5x8
 
Hang Power Snatch
95x3
115x3
135x3
155x1
165x1
175x1
185x1
190x0
190x1(full snatch)
145x3
145x3
145x3
145x3
145x3

Box Jump up to 52"

Standing Cable Crunch
52.5x12
52x5x12
62.5x6, 52.5x7

Heavy Bag 2x3 minute rounds
 
Bench Press
45x10
95x5
115x5
135x5
150x10
150x10
150x8, 135x4

Incline DB Bench Press
30x10
40x10
40x10
40x10

Chin up
10
10
9

Overhead Tricep Extension
15x12
15x12
15x12

DB Hammer Curl
20x10
20x10
20x10

Tricep Pulldown
7.5x12
12.5x12
12.5x12
 
Back Squat
135x5
185x5
225x3
255x1
270x2
270x2
270x2
270x2
270x2(last rep paused)

Stiff Leg Deadlift
135x5
185x5
220x6
220x6
220x6
220x6

Lunge
45x5
135x10
135x10
135x10

Step Up
45x5
95x10
95x10
95x10

Bulgarian Split Squat
50x10
50x10
50x10

Single Leg Press
100x12
100x12
100x12
 
Seated DB Press
30x10
40x12
40x12
40x7, 35x3

Bench Press
45x10
95x5
115x5
135x5
155x1
170x2
170x2
170x2
170x2
170x2

Seated Rear Delt Fly
12x12
12x12
12x12

Upright Row
45x10
65x10
65x10
65x10

Side Lateral
12x12
12x12
12x12

Front Raise
15x10
15x10
15x10
 
Deadlift
135x5
225x5
275x1
315x1
350x2
350x2
350x2
250x2
350x2
410x0

Paused Back Squat
135x5
185x3
215x6
215x6
215x6
215x6

Good Morning
105x10
105x10
105x10

DB Row
35x12
35x12
35x12

Single Arm Lat Pulldown
32.5x12
32.5x12
32.5x12

DB Shrugs
60x12
60x12
60x12

Straight One Arm Pulldown
12.5x12
12.5x12
12.5x12

Doubles at 350 felt good enough I gave 410 a try, got it off the ground but position was fucked.
 
Incline Bench Press
45x10
95x5
115x10
115x10
115x10

DB Bench Press
50x12
50x12
50x12

Lying Chest Fly
15x12
15x12
15x12

Lying Tricep Extension
15x10
15x10
15x10

Incline DB Curl
20x10
20x10
20x10

Cable Crossover
12.5x12
12.5x12
12.5x12
 
Hang Power Snatch
45x3
95x3
115x3
135x3

Box Jump up to 49"

Heavy Bag 3x3 minute rounds

Absolutely no pop today, just extra tired.
 
4/23
Deadlift
314x1
364x1
384x1
414x1
421x1(1lb PR)
431x1(11lb PR)



Was fucking around with my barbell trying to get a feel for bent over rows and suddenly got the urge to deadlift. Didn't plan on trying for any pr's but when 384 went up as fast as it did, I couldnt help it. Both 414 and 421 were easy relative to what I was expecting and even 431 moved pretty fast once I got it off the floor. That's an 11lb strapless pr, I've hit 441 but that was with straps and back then I was a little over 170 as opposed to around 155 now.
 
Bench Press
45x10
95x5
115x5
135x5
155x10
155x10
155x9x, 135x4

Incline DB Bench
30x10
45x10
45x10
45x10

Overhead Tricep Extension
15x12
15x12
15x12

Chin ups
10
10
8
2

Supinated Tricep Pulldown
7.5x12
7.5x12
7.5x12

DB Hammer Curl
20x10
20x10
20x10

Bench is feeling strong, can't wait to see where it ends up at the end of this cycle.
 
Back Squat
135x5
185x5
225x2
245x1
255x1
260x4
260x4
260x4
295x1

Stiff Leg Deadlift
230x5
230x5
230x5
230x5

Lunges
135x10
135x10
135x10

Step Ups
45x5
100x10
100x10
100x10

Single Leg Press
105x12
105x12
105x12

Squats did not feel good today at all
 
Seated DB Press
25x10
45x10
45x10
45x6, 35x4

Bench Press
45x10
95x5
115x5
135x5
155x1
165x4
165x4
165x7

Upright Row
45x10
70x10
70x10
70x10

Seated Rear Delt Fly
15x12
15x12
15x12

Side Laterals
12x12
12x12
12x12

Front Raises
15x10
15x10
15x10

Bench continues to feel the best it has in a long time, possibly ever.
 
Deadlift
135x5
225x5
315x1
340x4
340x4
340x7

Paused Back Squat
135x5
230x5
230x5
230x5
230x5

Goodmorning
115x10
115x10
115x10

DB Row
35x10
50x6
40x6
40x10
40x10

DB Shrugs
60x12
60x12
60x12

Single Arm Lat Pulldown
37.5x12
37.5x12
37.5x12

Straight One Arm Pulldown
12.5x12
12.5x12
12.5x12
 
Bench Press
45x10
135x5
160x10
160x6, 135x4
160x8, 135x4

Incline DB Bench Press
35x10
50x10
50x8, 40x4
50x6, 40x4

Chin Ups
10
10
10

Overhead Tricep Extensions
15x12
15x12
15x12

DB Curls
20x10
20x10
20x10

Supinated Tricep Pushdown
7.5x12
7.5x12
12.5x7, 7.5x7
 
Back Squat
135x5
185x5
225x1
275x2
275x2
275x2
275x2(last rep paused)

Stiff Leg Deadlift
245x4
245x4
245x4
245x6

Step Up
45x5
135x10
135x10
135x10

Single Leg Press
120x12
120x12
120x12
 
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