Training 2/11 to 2/17

JUST LIFT
Sunday: volume pressing and heavy hang clean
Push press: 8-12 doubles (double progression)
hang power clean: 6-10 doubles (double progression)
incline press: close grip, 3-6x1-3 (fly by night)
pullup machine/lat pulldowns
abs
Monday: heavy squat and back
squats: 4x5 up to one heavy 5, add 10lbs per week (doing PP 5x5 routine)
good mornings: 255x3 sets of 10, add 10lbs when it's easy
abs
Wednesday: (light press, light clean, light squat, light back – volume and fast pace!!!)
hang power clean: 205x6x2 (with 1 press at the end). This is ~85% of monday's weight in the clean, and 80% of max in the press
squat: 5x5 with 245 or so, very fast rests (fast rests on everything actually
bent row: rest pause on bench 4x5
press behind neck: 4 sets of 5
abs...
Friday: Medium Everything
hang power clean: 220x6x2 (with 2 presses tacked on the end)
front squat: 275x8x2 (at least shoot for that... Fresh it should be no problem. Progression is weekly, just like heavy squats)
RDL: 365x8's paused off the bench
incline press????
rows, abs


SuNDAY 2/11
push press: 135x5, meh 155x3 185x2 205x2 225x2 255x2,2,2 225x2 –OK. Some pressout on the 255's. That's fine. Add a set per week for the next 2-3 weeks and see how it feels then before adding weight
hang power clean: warmups then 235x7x2 –last set was the best, again. More dynamic warmup, perhaps...
close grip incline: “close” grip is now where the bottom of my thumbnail lines up with the edge of the smooth part of the bar. So, hands about about 1.5” from smooth. 235X5,5,5 –add 10lbs to one of the sets next week
machine pullups: 3 sets of 6
pulldowns, with 3 fingers only for grip: 10,7,7


Monday 2/12
squat: up to 225x5 275x5 305x5 345x5
GM: 225x10 245x10 265x10
Row rest pause on bench: 285x5,5,5,5
abs: 1 giant rest pause set with a 35
Wednesday 2/14
hang power clean: 205x6x2
military press after cleans: 205x6x3
squats: up to 255x5,5,5,5
lat work
abs again


Friday 2/16
push press: long warmups, then 225x8x2 –last few were best, got bar on collarbone. Note: press- upper chest. Push press- collarbone
hang power clean: 220x6x2 –pretty good
front squat: 225xmiss 225x2 245x2 265x2 285x2 (kept getting forward, had to catch bar in elbows) 225x5x3 out of frustration, these were very good.
Back squat: 225x5 305x5,5 –easy
t-bar: 2x10


note: front squats on Wednesdays from here on out. Also, warm up with front squats before back squatting. Say, 225x3x3, or something.


Squatting:
Monday: warm up with fronts, up to 225 or so, then switch to backs and work up to heavy 4x5 up to max 5, keep going up 10lbs per week
Wednesday: Front squats, 5-6 sets of 3. add 10lbs every two weeks? Gonna have to play this by ear, unfortunately.
Friday: more fronts as warmup, then 305 (or 40lbs under top weight) for 3-5x5


SAT 2/17: On second thought, why not just do front squats before all back squats?
Grip work: #2 gripper for singles. Wanted to do the barbell rows last night, but already ran long because of the front squat debacle. Meh...