Military press: worked up to 155 x 1,1,3
Hang snatch: worked up to 145×1,1,2
hang clean: worked up to 205 x 1,1,1
Deadlift: worked up to 405×3 with a loaner belt from the gym
Deadlift: 225×10,10
Weighted pullup: bw plus 30 x 5×5
Smith machine scoops press: 185x2x15
Incline dumbbell presses: 50’sx20
Ghr: bwx12
I got up early on liberty and jogged around base, one minute jog and one minute walk for 45 minutes. It was slow and it’s hot here. Hopefully someone will come with next time.
Due to my work schedule I had to double up on squat and bench this week. I feel terrible today.
Bench: worked up to 245×3,3,7
hang snatch: did a few singles with 145. I’m still awful at these and that little 10 pounds made a big difference.
Hang clean: worked up to 195×1,1,3 This is the first time ever my clean felt better than my snatch. I NEVER get multiple reps on my last set either so I’m not sure where these came from.
Straight bar box squat to just above parallel: worked up to 295×3,3,8
Front squat to just above parallel:145 x 3 x 10
Incline bench: 145×10,10,9
Pull up: bw x 10, 10
Chin up: bw x 8,1,1 rest pause
Ghr: bw x 2 x 10
Sunday
Had to work out with the shitty mismatched weights in the barracks.
Military: work up to 145×3,3,5
Scoops press, 3×10
Monday
Hang snatch, work up to 140×1,1,3
Hang clean, 200×1,1,1
Conventional deadlift, work up to 395×3 with belt, 225x3x10
Incline press 135x3x10
Weighted pull up bw plus 30×5,5,7
Curl, 95×5,5 and 100×8
Dips, bwx2x15
Random hs machine low rows, 2×12
Random front and side plank complex
Worked up to 135x3x1 hang snatch and 195x3x1 hang clean
Worked up to 225 x 5,5,8 This was a vast improvement over the last time I benched. I think it’s just a fact of improved food intake.
Random hammer strength chest machine, plate and ten per side x10,10,9
Weighted pullup, bw plus 15×10,6
2×15 face pullup
3×10 reverse curl with 60
Hang snatch worked up to 135 x 1, 1, 2
Hang clean worked up to 195 x 1, 1, 205 x 1
Straight bar to just above parallel: worked up to 275 x 5, 5, 6 I onor felt these ib my adductors
Front squat to same height: 135 x 3 x 10
Went for a little run, 9 minutes at 7 mph then a set of ab woooork for three rounds. I also did done random arm work and two sets of twelve pullups.
Being able to work out on my own without an instructor has improved my mood immensely.
Conor Attack! 