Skinny Guy Who Loves Snatches

Press
45x10
65x5
85x3
100x1
107.5x5(forgot to put 2.5 on one side)+110x3
110x5
110x5

DB Bench Press
30x8
45x5
55x6
55x6
55x6
55x6
55x6

DB incline Bench Press
35x12
35x9
35x8
35x9
35x8

DB Front Raise
10x5
15x10
15x10
15x10
15x8
15x8

DB Rear Delt Flyes
10x10
10x9
10x10
10x8
10x8

Hang Power Clean
135x5
135x5
155x5

Planning on focusing a lot more on unilateral exercises this cycle, in the hopes of correcting some imbalances. Worst case it's just a nice little change up and I do enjoy the pump lol.
 
Bench Press
45x10
95x5
115x5
135x3
155x1
170x1
180x3
180x3
180x3
180x4

DB Incline Bench Press
35x8
50x5
50x5
50x5
50x5
50x5

DB Seated Press
30x12
30x10
30x8
30x8
30x7x

DB Curl
20x13
20x12
20x8
20x8
20x8

Tricep Pulldown
35x10
35x9
35x8
35x7
35x6
 
Snatch
45x5
95x3
115x3
135x3
145x3
155x1
165x1
135x3(power)
145x1(power)
155x1(power)
160x0(power)
160x1(power)

Power Clean+Power Jerk
135x3
155x2+2
175x2+2
185x1+1
195x1+1
205x1
200x1+1
200x1+1

Ab work

Just felt like heading to the gym and doing some olympic lifting, for the first time in I don't even know how long.

Surprisingly snatches felt great, despite it probably being over a year since I've actually done them.

Meanwhile power cleans felt pretty terrible, but jerks were quite smooth.
 
Hang Snatch (mid thigh)
45x5
95x3
115x3
135x3
155x3
135x5

Back Squat
135x5
185x5
225x6(last rep paused)
225x6(last rep paused)
225x6(last rep paused)
275x1

Stiff Legged Deadlift
135x5
185x2
205x8
205x8
205x8

Single Leg Press
8
30x10
30x10
30x10

Cable Crunch
110x12
120x12
130x10
120x12

Single Arm Lat Pulldown
40x10
40x10
40x10

I'd forgotten just how much I love snatches, no pun intended lol, and just couldnt resist throwing a couple quick sets in. Still really shocked at how good they've felt. Didn't go higher than 155 as grip was becoming an issue, was using a thicker than normal bar, and a bad miss in a power cage would probably lead to me being kicked out of the gym.

Kept squats light, or so I thought, with the idea of focusing on form and evening out some imbalances. But dear god I honestly cant remember the last time 225 for any amount of reps was such a struggle. Hit an awkward 275 afterwards just to prove to myself that I had some strength left.
 
Bench Press
45x10
95x5
115x5
135x5
155x6
155x6
155x6

Power Snatch
45x3
95x3
115x3
135x3
135x3
135x3

DB Incline Bench
50x8
50x8
50x7

DB Seated Press
30x11
30x10
30x8

DB Curls
20x10
20x10
20x10

Tricep Pulldown
35x10
35x10
35x8

I love bench/arm day lol a nice pump and nothing debilitating. Threw in some power snatches but cause the gym wasn't crowded.
 
Press
45x10
95x6
95x6
95x6

Neutral Close Grip DB Bench
35x10
45x10
50x10
50x10
50x10

DB Front Raises
15x10
15x10
15x10

Single Arm Lat Row
50x10
50x10
40x10

Rear Delt Flyes
10x10
10x10
10x10
 
Back Squat
135x5
185x5
225x1
240x5(last rep paused)
240x5(last rep paused)
240x5(last rep paused)

Single Leg Press
10x10
10x10
10x8
10x8
10x8

Since Leg Extension
50x10
50x10
50x10
50x8
50x8

Stomach's been killing me all day, so this was done as quickly as possible.
 
Stiff Leg Deadlift
135x5
185x5
210x6
210x6
210x6
210x6
210x6

Single Leg Hamstring Curl
50x10
50x10
50x10
50x10
50x10

Bench Press
45x10
95x5
115x5
135x5
155x5
155x5
155x5

DB Incline Bench Press
35x10
45x6
45x6
45x6
45x6
45x6

Seated DB Press
30x12
30x8
30x9
30x8
30x9

Cable Crunch
110x12
120x12
120x10
120x10
120x10

Neutral Grip DB Bench Press
40x10
40x8
40x8
40x8
40x8

Had a guy refuse to let me work in with him on bench, first time that's ever happened to me. Seemed like he was new to the gym and felt awkward, so I kinda got it. Still though, I was deadlifting 210 while he was squatting 135 so it's not like I was lifting heavy weight or making a scene, plus I'm 5'8 under 150 not exactly an intimidating figure. Ahhh well lol.
 
Press
50x10
70x5
90x5
105x5
95x5
95x5

Neutral Grip DB Bench
40x10
50x8
60x6
60x6
60x6
60x6
55x6

DB Front Raises
15x10
15x10
15x10
15x10
15x10

Cable Crunch
110x12
120x12
120x12
120x12
120x12

DB Rear Delt Flyes
10x12
10x12
10x12
10x12
10x12
 
Back Squat
135x5
185x5
225x3
250x3(last rep paused)
250x3(last rep paused)
250x3(last rep paused)
250x4(last rep paused)

Stiff Leg Deadlift
135x5
185x5
225x5
225x5
225x5
225x5
225x5

Bench Press
50x10
70x5
90x5
110x5
135x5
155x1
165x3
165x3
165x3
165x4

Single Leg Press
10x12
10x10
10x10
10x11
10x11

Incline DB Bench Press
50x5
50x5
50x5
50x5
50x5

Single Leg Extensions
50x12
50x11
50x10
50x10
50x10

Seated DB Press
30x14
30x11
30x10
30x10
30x9

DB Curls
20x12
20x10
20x10
20x9
20x7

Neutral Grip DB Bench Press
40x12
40x10
40x10
40x10
40x10
 
Deadlift
135x5
185x5
225x5
275x1
310x1
340x3
340x3
340x3
340x4

Hang Power Clean
150x5
150x5
150x5
150x5
150x5

Single Arm Lat Pulldown
40x10
40x10
40x8
40x9
40x9

Hanging Leg Lifts
10
10
10
10
10

DB Rows
20x10
20x10
20x10
20x10
20x10
 
Press
45x10
65x5
85x5
105x3
105x3
105x3
105x5

Neutral Grip DB Bench
40x8
60x5
60x5
60x5
60x5
60x5

DB Front Raises
15x12
15x11
15x10
15x10
15x10

DB Rear Delt Flyes
10x12
10x10
10x10
10x10
10x10

Pec Deck Machine
70x10
80x10
80x10
100x10
100x10
 
Back Squat
135x5
185x5
225x3
245x4(last rep paused)
245x4(last rep paused)
245x4(last rep paused)

Stiff Leg Deadlift
135x5
185x5
225x1
240x4
240x4
240x4
240x4
240x6

Single Leg Press
20x12
20x11
20x10
20x11
20x10

Cable Crunch
110x15
120x10
120x10
120x10
120x10

Single Leg Extension
60x10
50x10
50x10
50x10
50x10

First Squat day in a while that felt pretty good.
 
Bench Press
45x10
95x5
115x5
135x5
160x4
160x4
160x4

Incline DB Bench Press
55x4
55x4
55x4
55x4
55x8

Seated DB Press
30x15
30x12
30x10
30x10
30x8

DB Curls
25x10
25x8
20x8
20x7
20x7

Neutral Grip DB Bench
40x12
40x11
40x10
40x10
40x10

Finally feel like I'm back into the groove of lifting.
 
Deadlift
135x5
185x5
225x5
275x1
305x1
335x4
335x4
335x4

Hang Power Clean
135x5
160x4
160x4
160x4
160x4
160x10

DB Row
20x12
20x11
20x10
20x10
20x10

Hanging Leg Raises
12
10
10
10
10

DB Hammer Curl
15x12
15x10
15x10
15x10
15x10
 
Press
45x10
65x5
85x5
105x4
105x4
105x4

Neutral Grip DB Bench Press
35x10
50x5
60x4
60x4
60x4
60x4
60x10

DB Front Raises
15x12
15x12
15x11
15x10
15x10

Cable Crunch
110x10
120x12
120x14
120x12
120x12
120x12

Rear Delt Flyes
10x12
10x12
10x10
10x10
10x10

Hip Snatch
45x5
95x3
115x2
125x1
135x3
145x1
150x0

I've come to the conclusion that my increased productivity at the gym may be a result of me cutting back my drinking.

Solid session, Pressing was a bit tougher than expected but I also really rushed my rest periods.

Was happy to snatch 145, even when I was regularly weightlifting hip snatches, particularly without momentum were a bit tough for me. So to hit just under bodyweight is a pleasant little surprise.
 
Back Squat
135x5
185x5
225x3
245x1
260x2(last rep paused)
260x2(last rep paused)
260x2(last rep paused)
260x2(last rep paused)
260x2(last rep paused)

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

Single Leg Press
25x10
25x10
25x10
25x10

Single Arm Lat Pulldown
40x10
40x8
40x7
30x10

Single Leg Extension
60x10
60x10
60x10
60x10
 
Bench Press
45x10
95x5
115x5
135x5
155x1
170x2
170x2
170x2
170x2
170x2

Incline DB Bench Press
50x6
50x6
50x6
50x6

Seated DB Press
35x13
35x11
35x8
35x8

DB Curls
20x12
20x10
20x8
20x7

Neutral Grip DB Bench Press
45x10
45x10
45x9
45x9

Bench was surprisingly ridiculously easy while everything felt a lot weaker than expected.
 
Deadlift
135x5
185x5
225x3
275x1
295x1
320x1
350x2
350x2
350x2
350x2
350x2

Hang Power Clean
145x6
145x6
145x6
145x6

DB Row
25x12
25x11
25x10
25x10

Hammer Curls
15x13
15x13
15x13
15x13

Hip Snatch
45x5
95x3
115x3
135x1
45x8

350 is the heaviest I've deadlifted probably since I maxed out months ago and it all 5 sets felt great, was able to cut rest time to around 2 minutes each set.
 
Press
45x10
65x5
85x5
105x2
105x2
105x2
105x2
105x2

Neutral Grip DB Bench
60x6
60x6
60x6
60x6

Front Raises
20x10
15x10
15x10
15x10

Rear Delt Flyes
10x10
10x10
10x10
10x10
 
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