This log won't last

FL work (rings)
Straight-arm pulls to Candlestick (semi tucked) - 3 x 5
One legged Ice Cream Makers - 4 x 5 (each side)
Pull-ups - 2 x 6

Band Assisted FL Pulls (bar)
Band Pyramid (up to weakest band and back down - five bands) - 10 x 5
Strongest band - 3 x 8

Definitely improving on my FL. Pulls are getting much more solid, and one-legged FL variants are starting to replace the tuck FL.

Front Squat
Up to 8 x 3 x 175 w/ 1 min rests between sets.
This was the first day of squatting for over a month that I didn't feel like going heavy, so I decided to get a bit of volume instead.

BTN Sandbag Push Press
4 x 12 x 60

Ended with handstand work. Costo work was sprinkled in at the beginning and end of workout.
 
Superset x 4
Good Mornings - 10 x 115
Reverse Sled Pull - 50m x 90

Weighted Pull-ups
Up to 5 @ +20

Power Snatch
Up to 1 x 125

3 Rounds
Power Snatch - 3 x 105
40 Double Unders
Row 250m
20 Push-ups

Things just felt kind of slow and off today. So I decided to do a short metcon and it sucked.
 
Yesterday
Rack Jerk
Up to 5 x 1 x 155
Haven't done jerks in a long ass time so I felt really rusty on these. Kept it relatively light and focused on technique.

Power Snatch
Up to 4 x 1 x 125
Felt okay. Technique was decent but for a few reps I wasn't getting the bar as close as possible.

Costo exercises to start and finish.
 
Front Squat
Up to 1 x 215
Drop sets at 6 x 2 x 165

Front Lever Sequence (rings) x 3
Tuck FL pull - Pull-up - Tuck FL - L-FL to Candle x 3 - Ice cream maker x 3 - Hanging Leg Raise x 3

Front Lever Pulls (bar)
Band Assisted Pyramid - 10 x 5

Prowler Push
3 x 10m x 140

Sprint
3 x 20m

Lots of stretching and costo exercises.
 
Front Squat
Up to 1 x 215. Failed 230.
Drop sets at 4 x 2 x 185
215 felt lighter than ever so I decided to push it. Didn't work out. Oh well.

Bench Press
Up to 5 x 155, 3 x 165 and 1 x 175
Drop sets at 3 x 6 x 135

Cossack Squats
3 x 5 x ~30 in chains (each leg)

Lateral Jumps
3 x 5 (each leg)

KB Single Arm Press
Up to 5 x 20kg

Bent over KB Row
4 x 10 x 20kg

Lateral DB Raise
3 x 12 x 15s
 
I was sick with the flu for all of last week. Had light workouts on Saturday and Monday consisting of bench, front squats, pull-ups, and lots of stretching.

Today
Front Squat
Up to 2 x 1 x 205
Drop sets at 5 x 5 x 145

Bench Press
Up to 5 x 1 x 175
No drop sets

Pull-ups
5 x 5

Also threw in some levering with the sledge hammer. Going to work on that more consistently between sets - my forearms could use some work. Still keeping it relatively easy until I feel 100%.
 
Hang Power Snatch
Up to 3 x 115 (PR I think?)
Up to 2 x 125 (PR I think?)

Panda Pulls
3 x 4 x 135

Advanced Tuck FL negative + pull
4 x 6

Band Assisted FL pulls
Strong band - 3 x 10

Superset x 3
BB curls 10 x 65
DB lateral raise 12 x 20
Single arm KB press 8 x 14kg (each)
Band OH tricep extension x 15
 
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Yesterday
Deadlift
Up to 3 x 1 x 335
Really focused on keeping my ass down and getting good tension on the bar before initiating the pull.

Reverse sled drag
4 x 30m @100

Bench press
Up to 4 x 165 (PR?) and 3 x 1 x 175

I know I did some other stuff but I can't jreally remember. Mobility work as always.

As of this morning I'm down +10lbs since the start of January. I've been dieting alongside my GF, she's down about 7lbs. My plan is to slow down my rate of weight loss and then begin adding weight again in March or April. So far I haven't felt too much of an effect on lifting, hopefully I can keep hitting new PRs over the next month or two. I find I definitely lack the energy for higher volume work right now though, so we'll see.
 
Friday
Front squat up to 3 x 1 x 205

Soccer as well a few hours later.

Saturday
Bench up to 3 x 1 x 175
Drop sets 4 x 3 x 125

Both days also involved lots of stretching, calisthenics and light plyometrics.
 
Front Squat
10 x 95
7 x 145
1 x 175
1 x 195
2 x 1 x 215
3 x 3 x 145

Band Assisted FL Pulls Pyramid
8 x 5

Bench Press
5 x 8 x 125

DB Curls
4 x 10 x 25s

Lower back has been really sore over the past few days for seemingly no reason whatsoever. Probably going to take it easy on squats and deads for a few days.
 
So I'm fighting something off again. Been having tons of muscle soreness and fatigue over the past few days with a sore throat. Body is just on the verge of getting sick again so I'm trying to keep things easy right now.

Front Squat
Up to 6 x 3 x 175

Bench Press
Up to 185 x 1
Drop sets at 3 x 3 x 155

Reverse Sled Pull
4 x 40m @ 115

Ab rollout
3 x 12
 
Still feeling like shit.

Hang Power Snatch
Up to 5 x 1 x 115

Bench Press
3 x 10 x 125

Ring pull up
2 x 5 @ +20

Superset x 3
Prowler push - 10m @ 140
Sprint - 15m
 
Well I managed to make it without getting too sick.

Friday and Saturday night I played soccer. Did a small workout in between games as well, mostly bench and some light calisthenics.

Today
Front Squat
Up to 4 x 195 (PR), 3 x 205 (PR)
No drop sets - right quad was a bit strained after heavy sets.

Advanced Tuck FL negatives + AT FL hold + 1/2 pull - 5 x 3
Neutral Grip Chins - 3 x 8

Single Arm KB Press (per arm)
8 x 16kg
5 x 20kg
5 x 24kg
8 x 16kg
2 x 8 x 20kg

I did a few other things but I can't really remember what.
 
Sprint w/ rolling start
4 x 25m

Power Snatch
Up to 3 x 1 x 130

Single Arm Floor Press
Up to 28kg x 5 each

Band Tricep Extension
3 x 20

Lateral DB Raise
3 x 12 x 20s
 
Bench Press
Up to 5 x 165 (PR)
Drop sets - Pause Bench - 3 x 5 x 140

Superset x 4
Front Squat - 3 x 165
Reverse Sled Drag - 40m

Followed up with some stretching, curls, lateral DB raises, and wide grip pull-ups (maxed out at 10, which is pretty good for me because I suck at wide grip).
 
Had quite a few workouts since the last log. Don't remember them exactly.

Front squat
Up to 3 x 5 x 165

Wide grip pull ups
10 x 5

Weighted Chin ups
Up to 1 @ 65

Also did some light calisthenics and stretching.
 
Power Snatch
Up to 3 x 1 x 125
First time snatching from the floor in quite some time. Felt really good. Doing nothing but hang snatches has really improved my snatch from the floor.

Bench Press
Up to 3 x 1 x 185
Paused drop sets at 3 x 160, 3 x 3 x 140

Advanced Tuck FL negatives + hold - 4 x 3

Slow jog - 2k

Trap Bar Deadlifts
6 x 8 x 155

Wide Grip Pull-ups
3 x 5
4 x 8

Superset x 4
Bicep Curls - 8 x 25s
KB High Pull - 12 x 45
Lateral DB Raise - 12 x 15s
 
Front Squat
Up to 1 x 215
Drop sets at 6 x 1 x 185 (done in 4 minutes)

Superset
Prowler Push - 20m @ 130
Reverse Sled Pull - 20m @ 90

Then a bunch of stretching, costo exercises, and light calisthenics.

I found a way to reset my ribs by doing heavy shoulder protractions and some spinal flexion on a hard surface. Pairing that up with some laying lower body rotation stretches really helps open up my completely frozen thoracic area.
 
Bench press
Up to 10 x 145

Wide grip bench
5 x 6 x 125

DB front raise
4 x 12 x 20s

DB lateral raise
4 x 12 x 20s

OH tricep extension w/ band
4 x 20

All of the above was superset.

Hang Power Snatch
Up to 5 x 1 x 125

Also did some KB swings, some hurdle jumps (up to 44"), pull ups, and more costo exercises.
 
Bench Press
Up to 4 x 170 (PR) and 2 x 180 (PR)

Superset x 4
Wide Grip Bench - 12 x 95
Lateral DB Raise - 15 x 20s

Box Squat
Up to 1 x 295

Anderson Front Squats
3 x 3 x 185

Great day on bench. Didn't even feel particularly strong today but the weight still went up.

Box squats were a good change of pace. Feels weird having a barbell on my back again, and I'm definitely not used to having that kind of weight on my body. Getting a good breath was difficult. Felt like I had a lot left in my legs at 295.

Have a soccer game in a few hours against the number 2 team in the league. If we win this game we'll guarantee that we end the year in first. Should be a good game.
 
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