This log won't last

[Seriously-Dead]

Power Clean
Up to 1 x 180 (PR).
I did jerks up to 155, but stopped because it was causing some discomfort in my shoulder.

Full Clean
2 x 2 x 145
2 x 2 x 155
Haven't done full cleans in a while, it's gonna take a bit of time until I'm used to the movement again.

Bench Press
3 x 5 x 165
This is the first time in my life I've done 3x5 on bench with more than my bodyweight.

Wide Grip Bench
3 x 12 x 95

Pretty happy with my strength levels right now. Still managing to hit PRs even though I'm cutting weight. Down ~15lbs from Jan 1st now, sitting in between 150-155.

 

[Seriously-Dead]

Box Squat
Up to 3 x 5 x 185

Superset A x 4 (each leg)
Side Lateral Jumps - 4 w/ BW
Cossack Squats - 4 x 45

Superset B x 4
Maltese Fly - 8 x 15s
One Arm KB Press - 5 x 14kg, 3 x 16kg, 20kg, 24kg
Side Lateral DB Raise - 12 x 20s
Kroc Row - 10 x 55s

 

[Seriously-Dead]

Hang Power Snatch
Up to 3 x 120 (PR) and 1 x 140 (PR)
Pretty hyped on this. Only 10-15lbs away from power snatching bodyweight.

WIde Grip Pull Ups
5 x 5 @ +15

Wide Grip Bench Press
5 x 5 x 135

Superset A x 3
Prowler Push - 20m x 130
Calf Raises (slow ecc) - 6 @ +15 (each leg)
Sprint - 10m

Superset B x 3
DB Curls - 10 x 25s
Band OH Tricep Ext - 20
DB Lateral Raise - 10 x 25s

(later on)

Front Squat
Up to 1 x 220, failed 230.
Things were feeling really good, so I just went for it. 220 went up pretty easily but 230 was a brick.

 

[Seriously-Dead]

Alright, gotta start logging again.

Yesterday
5km run, 30 minutes

Bench press
Up to 3 x 5 x 155

Hang Power Snatch
Up to
7 x 1 x 115
4 x 1 x 125

Run was relatively easy, snatches felt okay. Lots of moving back and forth between 115 and 125 trying to get my form on point.

 

[Seriously-Dead]

Run 1600m. 8 min

Rings sequence x 4
Candlestick pull x 3 + Tuck FL negative w/ pull x 3

Front squat
3 x 5 x 165

3 rounds
200lb Farmer carry x 30m
25lb Lateral DB raise x 12
25lb DB curls x 12

 

[Seriously-Dead]

LISS - 10km in 60 min. HR was steady around 125bpm.

Bench Press
Up to 3 x 1 x 175

 

[Seriously-Dead]

Okay, back to logging.

Monday
Front squat
Up to 6 x 185

Hang Power Snatch
Up to 1 x 130
Drop sets 3 x 3 x 95

Tuesday
Bench Press
Up to 4 x 6 x 155

Superset A x 3
Weighted cossacks - 5 per side
Side lateral jumps - 5 per side

Superset B x 3
Dragon flags (straddle) - 7
One arm KB press - 6 x 16kg
Sit ups x 20

Also did some face pulls, curls, and wide grip chin ups randomly through the workout.

 

[Seriously-Dead]

New program that I'm following looks something like below. I'm focusing on running more, since the weather is warming up, my indoor soccer season is ending this weekend, and I have a few months until the new soccer season starts up. I may run a half or full marathon, but I haven't fully committed to either yet. We'll see how the training goes.

Monday
Front squat
Power Snatch
Lower body plyo (if time)

Tuesday
Bench press
Upper body bodybuilding/Rings/Abs
Lower body plyo (if time)

Wednesday
Power Snatch
Shorter LISS run

Thursday
Box squat
High intensity short run
Upper BBB/rings/abs (if time)

Friday
Bench press
Upper BBB/rings/abs
Front squat (light, if time)

Saturday
Longer LISS run

I've also changed my diet and decreased my calorie deficit. Now I should have a very small weekly deficit, but due mainly to the increase in cardio.