Thunderhead Unchained

5/19/2017
Friday

Power Snatch

MO @ 215
BO @ 185 x 3

Planned to do squats today but my knees were achy.

Seated Good Mornings

135 x 3 x 10

Ring Rows

3 x 30

OH Pushups with Parallette Bars

3 x 10

Neck Harness

53 lbs x 3 x 20
 
May 20, 2017
Saturday

Dynamic Effort Squat

185 x 8 x 2

Romanian Deadlifts

315 x 3 x 6

OHP

165 x 3 x 8

Delt Raises

30 x 3 x 10
 
5/21/2017
Sunday

Jerk from Blocks

MO @ 295

Deadlift with bands (black)

MO @ 315 x 3

DE @ 225 x 3 x 3 with 3 inch deficit

Machine Rows

160 x 3 x 15

DB Press

50 x 3 x 10

Hammer Curls

45 x 3 x 10

Tricep Ext

60 x 3 x 12

Face Pulls

60 x 1 x 25
 
Bf% down to the single digits.

May 23, 2017
Tuesday

Bench

225 x 3 x 8

Incline DB Bench

80 x 1 x 8
60 x 2 x 8

Kroc Rows

100 x 3 x 12

Ez Curls

70 x 3 x 12

Weighted incline situps

25 x 3 x 10
 
June 1st, 2017
Thursday

Injured my back last week from doing heavy leg presses without properly warming up. Taking muscle relaxants atm to ease the pain. Took couple of days off from training.


Squat

MO @ 405
BO with 275 x 10 x 2 (DE)

Romanian deads

225 x 10
275 x 10
315 x 10

Pullups

10, 10, 10, 8, 6, 5, 5

Wide grip lat pulldowns

150 x 3 x 12

Hammer Curls

40 x 3 x 8
 
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