Skinny Guy Who Loves Snatches

Back Squat
135x5
165x5
195x5
225x2
250x4(last rep paused)
250x4(last rep paused)
250x6(last rep paused)

Stiff Leg Deadlift
135x5
185x5
210x1
230x5
230x5
230x5
230x5

Barbell Lunges
45x5
60x13
60x13
65x12
70x12

Single Leg Extension
50x10
50x10
50x10
50x10

Single Arm Lat Pulldown
40x10
40x10
40x10
40x10

Took my sets a little slower today and it definitely made a difference. Felt a little nervous about squats as last week's 260 doubles were much rougher than expected, but all sets today even with the pauses felt great.

No idea why I haven't been doing lunges, pump felt great from them.
 
Bench Press
45x10
95x5
115x5
135x5
155x1
165x4
165x4
165x6

DB Incline Bench Press
55x5
55x5
55x5
55x5

Seated DB Press
35x13
35x10
35x7
35x7

DB Curls
20x12
20x10
20x8
20x8

Cable Crunch
120x15
120x13
120x12
120x12

Neutral Grip DB Bench Press
40x12
40x10
40x10
40x10
 
Deadlift
135x5
185x5
225x5
255x1
285x1
315x1
340x4
340x4
340x6

Hang Power Clean
135x3
155x5
155x5
155x5
155x5

DB Row
25x12
25x11
25x10
25x10

Single Leg Press
25x12
25x11
25x11
25x9

DB Hammer Curls
15x13
15x11
15x9
15x9

Deadlifts felt great, my speed off the floor the past couples weeks has really been good.

Lifts have really been picking up the past 2 weeks, only one that has still felt shaky is presses, which I will hopefully remedy tomorrow.
 
Press
45x10
65x5
85x5
95x1
105x4
105x4
105x6

Neutral Grip DB Bench Press
40x6
50x5
60x5
60x5
60x5
60x5

DB Front Raises
15x10
15x10
15x10
15x10

Rear Delt Flyes
10x14
10x10
10x10
10x10

Hip Snatch
45x3
95x3
115x2
135x1
135x2
135x1

Best my press has felt on a while, though looks like my hope of finally hitting a bodyweight press by the end of this cycle is going to be a stretch.
 
Back Squat
135x5
165x5
195x5
225x2
245x1
265x2(last rep paused)
265x2(last rep paused)
265x2(last rep paused)
265x2(last rep paused)

Stiff Leg Deadlift
135x5
185x5
225x1
245x4
245x4
245x4
245x6

Barbell Lunges
45x5
75x13
75x13
75x13
75x13

Single Leg Extension
50x10
50x10
50x10
50x10

Single Arm Lat Pull Down
40x12
40x10
40x10
40x10
 
Deadlift
135x5
185x5
225x5
265x1
300x1
330x1
360x2
360x2
360x2
360x2

Hang Power Clean
135x5
160x4
160x4
160x4
160x7

Bench Press
45x10
95x5
115x5
135x5
155x1
175x2
175x2
175x2
175x2

Incline Db Bench Press
55x4
55x4
55x4
55x8

DB Row
25x13
25x12
25x12
25x12

Neutral Grip DB Bench Press
40x8
40x8
40x8
40x8
 
Press
45x10
70x5
90x3
110x2
110x2
110x2
110x2

Back Squat
135x5
165x5
195x5
225x3
245x1
260x3(last rep paused)
260x3(last rep paused)
260x3(last rep paused)

Neutral Grip DB Bench Press
45x8
55x5
65x4
65x4
65x4
65x8

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

DB Front Raises
15x11
15x10
15x10
15x10

Rear Delt Flyes
10x10
10x10
10x10
10x10

Felt good today. Did a bit of a bastardized press and squat day. So rest of squat day will be done tomorrow.
 
Bench Press
45x10
95x5
115x5
135x5
155x1
170x3
170x3
170x3

Incline DB Bench Press
50x6
50x6
50x6

Power Snatch
45x3
95x3
115x1
135x1
155x1
160x0
160x1
165x1
170x0
170x0

Seated DB Press
35x15
35x11
35x8

Barbell Lunges
50x5
80x13
90x13
90x13

Neutral Grip DB Bench Press
40x12
40x10
40x10

Single Arm Lat Pull Down
40x11
40x10

Single Leg Extension
50x12
50x10
50x10

DB Curls
20x11
20x8
20x8

Another good day. Bench felt very solid, and though hitting a PR of 220 is definitely not happening, I could see myself hitting maybe 205 come the end of the cycle.

Was a bit disappointed with snatches, as I was really hoping to hit 170 but my 2 attempts at it were obscenely close.
 
Last edited:
Deadlift
135x5
185x5
225x3
265x1
295x1
330x1
350x3
350x3
350x3

Hang Power Clean
135x5
155x6
155x6
155x6

DB Row
30x11
30x10
30x12

Single Leg Press
25x11
25x10
25x10

Cable Crunch
120x15
120x13
120x13

Was a little worried about how tough triples at 350 were going to be, but to my surprise all 3 sets felt pretty damn good. Still can't get over how easily I've been breaking from the floor lately. Got 5 weeks till I test my max and I have to say I'm starting to feel like I may finally be ready to set a new PR, which would be crazy considering my squat feels about 20-30lbs weaker than my last real cycle.
 
Press
45x10
70x5
90x3
105x3
105x3
105x3

Back Squat
135x5
165x5
195x5
225x3
245x1
265x1
275x1
275x1
275x1
275x1
275x1(paused)
275x1(paused)
275x1(paused)
275x1(paused)
275x4
295x1(paused)

Neutral Grip DB Bench
40x10
50x5
60x6
60x6
60x6

Stiff Leg Deadlifts
135x5
185x1
225x1
240x5
240x5
240x5

Barbell Lunges
45x5
95x13
95x13
95x13

DB Front Raises
15x12
15x12
20x10

Rear Delt Flyes
10x12
10x12
10x12

Single Leg Extension
50x10
50x10
50x10

Squat + Press day combo. Press triples at 105 were ridiculously easy, as they should have been. Though I did notice that leaning back did cause some pain, which is a bit odd as I'm not one to do that too excessively while pressing and had had zero pain while squatting or deadlifting today.

I've gone back to a narrower stance for squats, heels about 8-9" apart, and so far it's felt great. All singles at 275, even paused ones, felt easy and I think I could've gotten 6 reps on my last set had I tried to push it. Just due to how the rack was set up when I got there I was actually squatting outside of it, so I started getting nervous when after reps it started getting tough.

Hit 295 paused after just to fuck around, was definitely tough but it's also over 90% of my best paused so pretty pleased with it. Starting to think maybe I'll be able to pull out something acceptable like 315 come max day.
 
Bench Press
45x10
95x5
115x5
135x5
155x1
170x1
180x1
180x1
180x1
180x1
180x1
180x1
180x1
180x1
180x4

Incline DB Bench Press
60x5
60x5
60x5

Snatch
45x3
95x2
115x2
135x1
155x1
165x1
175x0(clarked)

Seated DB Press
40x11
35x10
35x10

Cable Crunch
120x16
120x13
120x12

Neutral Grip DB Bench Press
40x12
40x10
40x10

Benching 180 was surprisingly easy, though I guess it shouldn't have considering how easy triples at 170 were. Only getting 4 reps on my last set was a little disappointing, but I'll chalk that up to rushing through most of the previous sets.

Just couldnt resist the urge to do some oly lifting, god do I miss it lol. Snatching in a commercial gym is just too nerve racking for me. Once I got to 175, which is the most I've attempted in I don't even know, the thought of missing and causing some catastrophe overtook me and I ended up executing the nicest high pull I've ever done lol.

Also as snatching in my wrestling shoes, as I was just too lazy to change shoes. Even then every rep up to 175 was pretty smooth.
 
Deadlift
135x5
185x5
225x5
265x1
305x1
340x1
370x1
370x1
370x1
370x1
370x1
370x1
370x1
370x1
370x2

Hang Power Clean
135x4
160x5
160x5
160x5
185x1
200x1
210x1
215x0

Clean+Jerk
135x1+3
155x1+2
175x1+1
190x1+1
200x1+1
210x1+1
210x1+1

DB Row
30x15
30x12
30x12

Single Leg Press
30x12
30x12
30x12

A little disappointed with today. 370, while not being crazy rough, was much tougher than expected and by time I got to the last set I wasn't even sure I'd be able to hit a double. Thankfully I was able to get 2 reps and though it was slightly easier than I was bracing for and I felt like 3 was possible, I knew it'd be extremely ugly and decided not to chance it.

Power cleans had a little less pop than usual but that was kinda to be expected. Worked up to 215 for the hell of it, but knew better than to actually attempt it after how ugly 210 had been.

Hadn't done full cleans, or split jerks for that matter, in probably over a year and was curious after watching too my oly lifting this week. Kinda surprisingly, they went close to how they were right before I stopped oly lifting close to 2 years ago. By that I mean that my cleans were absolute garbage; feet spreading too far apart, letting the bar crash on me and not catching any sort of bounce. While I was doing a good job of pushing myself under the bar on jerks.
 
Press
44x10
64x5
84x5
99x1
111x1
111x1
111x1
111x1
111x1
111x1
111x1
111x1
111x4

Back Squat
135x5
165x5
195x5
225x3
245x1
265x2(last rep paused)
265x2(last rep paused)
265x5(last rep paused)

Neutral Grip DB Bench Press
40x10
55x6
65x5
65x5
65x5

Stiff Leg Deadlift
135x5
185x5
225x1
250x4
250x4
250x6

Barbell Lunges
45x5
100x10
100x10
100x10

Clean+Jerk
135x2+2
155x1+2
175x1+2
185x1+2
185x1+2

Did presses at home as I figured the gym would be crowded, was right.

When it came time to do accessory work, all the machines and dumbbells I needed were taken so I just said fuck it and did some clean and jerks.
 
Snatch
45x3
95x3
115x3
135x2
145x1
155x1
155x1
155x1
155x1
155x1

Clean+Jerk
135x2+2
155x1+1
175x1+1
185x1+1
185x1+1
185x1+1
185x1+1
185x1+1

Went in for a rare noon session. Oddly enough snatches and jerks didn't feel great, while cleans felt much better.

Also had the misfortune of having to use a bar that doesn't quite spin right, due to a guy who likes to come in and do deadlifts dropping the bar at the top. Coincidentally enough as I was finishing up that same guy had come in and was doing sets at just over 315, you guessed it, dropping the fucking bar.
 
Snatch
45x3
95x3
115x3
135x3
145x2
155x3
155x1
155x1
155x1
155x1
155x1
155x1
155x1
155x1
155x1
155x1

Bench Press
45x10
95x5
115x5
135x5
155x1
175x2
175x2
175x4

Incline DB Bench Press
55x4
55x4
55x6

Seated DB Press
30x8
30x8
30x8

DB Curls
20x10
20x10
20x10

Neutral Grip DB Bench Press
40x10
40x10
40x10

Snatches felt good. I've started using a much narrower stance to start, in hopes of curbing my habit of over-widening during the catch, and it felt surprisingly good. Triple at 155 was exactly what I was hoping for, all 3 reps were very solid.

Bench felt a bit weaker than expected but still managed 4 reps on the last set.

Was just generally a lazy this week, so I'll be back in later today to do deadlifts and maybe clean and jerks.
 
Clean+Jerk
45x3+3
135x2+2
155x2+2
175x1+1
185x3+3
185x1+1
185x1+1
185x1+1
185x1+1
185x1+1
185x1+1
185x1+1
185x1+1
185x1+1
185x1+1

Deadlift
185x5
225x3
265x1
295x1
335x1
360x2
360x2
360x3

DB Row
35x12
35x12
35x10

Single Leg Press
30x12
30x12
30x10

Cable Crunch
120x15
130x15
130x13

Holy shit are clean and jerks for multiple reps are tiring as fuck. None of the cleans or jerks in the triple at 185 were too tough, but my god did it just sap my energy. That being said, I'm really happy with how my cleans are feeling now with my new narrower stance and wider grip.

Somehow I think deadlifts felt stronger than last week. My first 2 doubles at 360 felt pretty damn solid. 3rd rep on my last set was probably a mistake though as it ended up being terrible formwise.
 
Press
45x10
65x5
85x2
95x1
110x2
110x2
110x4

Neutral Grip DB Bench Press
45x10
55x6
65x4
65x4
65x7

Single Arm Lat Pulldown
30x15
40x12
40x10

Klokov Press
45x10
45x10
45x10

DB Front Raises
15x12
15x12
15x12

Rear Delt Flyes
10x12
10x10
10x10

Presses felt about what I expected, thinking my max right now is maybe 125.

Today must have been dumbbell day at the gym or something because after I finished DB benching almost everything under 30lbs was taken for the next half hour or so. Hence my I ended up doing klokov presses and a bunch of other positional snatch stuff.
 
Snatch
45x3
95x3
115x3
135x2
145x1
155x1
165x2
165x1
165x1
165x1
165x1
165x1
165x1
165x1
165x1
165x1
165x1

Back Squat
135x5
165x5
195x3
225x1
245x1
265x1
280x1

Stiff Leg Deadlift
135x5
185x1
225x1
245x1
265x3
265x3

Well had to have a shit day eventually.

Was extra lazy with my snatch warmups and tweaked my back on 95lbs. Thinking about it now I should probably put the bar on some stacked plates so I'm not doing a snatch from a deficit on less than 135. Still managed to get 165 but it wasn't great feeling. Got into a groove though while doing the subsequent EMOM singles and the mid sets felt great.

Squats were fucking horrendous. Back felt like shit and didn't even try for a second rep at 280. Cut deadlifts short as I realized it was stupid to continue.
 
Back Squat
45x10
135x5
165x5
195x3
225x1(paused)
245x1(paused)
265x1(paused)
280x3(last rep paused)

Stiff Leg Deadlift
135x5
185x3
225x1
245x1
265x3
265x3
265x3
265x3
265x8

Barbell Lunges
105x12
105x12

Just couldnt take how shitty yesterday's workout was, so was hoping for a do over today.

Back felt 100% better and just to be safe did a slightly longer warm up. Thankfully squats felt 10x better. All three reps, even the final paused one, felt very solid. Had I really pushed it there were probably 5 reps in me, but I plan on clean and jerking tomorrow and didn't want my legs to be too drained.
 
AM
Clean+Jerk
45x4
135x1+1
155x1+1
170x1+1
185x1+1
200x2+1

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

PM
Clean+Jerk
94x3+2
134x2+2
154x2+2
184x1+1
201x2+2
201x1+1
186x1+1
186x1+1
186x1+1
186x1+1
186x1+1
186x1+1
 
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