Week 68 - Under the weather

Monday: Hang clean form work

               ie: 5X5 hang pulls and 1 clean

Tuesday: 3X5 Box Squat with 315lbs

                10 min AMRAP ascending ladder by 3's

                 Deadlift with 185lbs

                 Toes to Bar

Wednesday: 5X5 hang snatch pulls and 1 snatch

                     accessory work

Thursday: 3X5 ATG pause squat (high bar) w/ 275lbs

                 accesory work

Friday: Bench 3X5 w/ 225 (pause)

            Snatch grip rack over head press: 3X5 w/ 95lbs

            Accesory work

 

I was a little under the weather this week. But I still got in some quality work. I must admit, that after doing all of this power lifting, my olympic lifting has kind of gone to the wayside. But I'll be incorporating more Olympic lifts, and for a while I will focus primarily on the Hang, that is where I'm weakest at. I have a good pull just not a very good scoop or extension.

Week 65 - First WOD in 4 months

Monday: 10 rds:

               10 burpees

               10 pull ups

               10 box jumps 24"

               10 Sit ups

                23:07

Tuesday: 3 Rep max squat

                345#

                3X10 Pin pulls 225, 315, 405

                accesory work

Wednesday: Bench press

                     3 sets w/ 225
                     10,9,5

                     accesory work

Thursday: Some crossfit WOD, I'm too lazy to type it up... but the time was 13:07

Friday: Speed Squat

            heavy Power clean 275#

            push press heavy 3 reps

            185, 225, 245 (2)

Fun week of WODing and lifting. Monday was my firs CrossFit WOD in like 4 months. It felt good. Stronger, stronger, stronger!

Week 64 - yes he can still take a nap...

Monday: Run up and down a mountain and take a nap after

Tuesday: 3 Rep Box Squat = 345lbs

                heavy power clean 275lbs

                deadlift work

Wednesday: rest

Thursday: bench 245lbs for 2 sets 5 reps

                 rep 225 BP

                 accesory work

Friday: Speed Squat and deadlift day

            accesory work

 

Another good week of lifting. After the box squats, that was just conformation that my legs have definitely become stronger.

Week 63 Easier than ever before!

Wednesday: 5X3 Clean and Jerk w/ 225lbs

                     3X5 Back Squat w/ 315lbs

Thursday: Bench up to a set of 5 with 245lbs

                 Shoulder press

                 Agility ladders

Friday: 5X2 Snatch w/ 185 lbs (205lbs last set)

            3x3 Pause Front Squat w/ 245lbs

            heavy 1 rep Deadlift.... 505 lbs

 

So I did work out earlier in the week but I don't really remmeber what it was so I just felt like I: would go to the last half of the week. There has only been a handful of times where I have deadlifted over 500 pounds. And Friday was one of them... and it went up easier than ever before. It felt like it weighed 455lbs!

Week 61 - PR

 

I tied my snatch PR w/ 235. It has been 14 months since I have even attampted that weight! I also got under 255 but didn't lock out hard enough and dropped it in my head lol.

 

I also tied my power clean PR w/ 285. Which I also have not attempted for 14 months.

Week 60 - Stronger and Bigger

SM= (Smithson Machine)

Monday: 3X10 BP w/ 185-225 (SM)

               Tricep, chest, back and ab accesory work

Thursday: 3 rounds for time:

                 30 KB swings w/ 26kg

                 30 Toes to rings

                 13:25

Friday: 1 RM Bench Press (SM) 325 lbs

             Bicep, tricep, shoulder accesory work

 

I am getting stronger and bigger, and I couldn't be more stoked. I will be increasing the workload to 5 days a week.

Week 59 - The goal Upper Body Strength

SM= Smithson Machine

Monday: 3X5 FS w/ 275 (SM)

Bicep and back accesory work

Wednesday: 3X5 Bench Press w/ 275 (SM)

  Chest, back, and tricep accesory work

Friday: 3X10 Box squat w/ 225# (SM)

 Leg, back and bicep accesory work

 

So a lot of improvements are being made. I feel stronger and I am gaining mass. For the next 6 weeks, the plan is to flip flop the days and give a bigger priority to benching and upper body strength.