Week 5

Tuesday

Build to a heavy power clean

285 felt heavy tried 308 but didn't even pull myself under.

2 sets; rest 3-4 min

5-4-3-2

Power clean 185,205,225,245

DB burpee Deadlift 40s,55s,75s,100s

Work some tng reps @175lb power snatches did 5 then 8 reps felt easy 15 in a row is doable

3 sets; rest 3

Row 250

10 burpee box jump overs 24"

10 DB snatches 80lbs

PM at lifetime

Bench press ; rest 3 min

5-4-3-2-1

225, 235, 245 butt came off a bunch, 245, 245. Ended up staying at 245 to ensure good form.

Chest supported t bar rows

3x12-15 @31x1; rest 90 seconds

Rope tricep extensions

2xmax reps; rest 2 min

Wednesday 

A. Push press 205x10, 195x10, 185x10; rest 3 min

B. Back squat 325x10, 315x10, 305x10; rest 3 min

C. Bench press 185x10, 175x10, 165x10; rest 2 min

D. Single arm DB press 50x10, 45x10, 40x10; rest 2 min

Pm 

Went to lifetime to shoot some hoops and I also did some stretching. Needed to get my mind off of all the confusion that has happened today. I really do the NPGL works out, fitness athletes need a way to get paid. The status quo needs to change. I also did 4x12 leg raises; rest 60 seconds 

Thursday 

A. Power snatch 5 reps w/straps 198, 187, 176( did full snatches for the last set); rest 2 min

B. Snatch grip DL 10 reps w/straps

275, 264, 242; rest 3 min

C. RDLs 10 reps w/straps

275, 264, 253; rest 3 min

D. Chest supported bb Rows 10 reps 

140, 135, 125; rest 2 min done very strict

E. Strict pull-ups on rings 8-10 reps 

10, 8, 8. 

Friday 

Recovery day

A. Row 6x500m row; rest 2 min

1:59.6

1:58.7

1:59.4

1:59.2

1:59.8

1:59.3

Saturday

A. Push press 10 reps @90% of Wednesday ; rest 3 min

185, 185, 185

B. Back squat 10 reps @90% of Wednesday; rest 3 min

295, 295, 295

C. Bench press 10 reps @90% of Wednesday; rest 2-3 min

165, 165, 165. Used a tough tempo because this was light. 

D. Single arm DB press 10 reps @90% of Wednesday; rest 90 seconds 

45lbs for all sets on both arms.

Sunday

Just did some light body building for weak areas. 

Cable rope tricep extensions 3x20; rest 90 plus a drop set to failure

Pec deck 4x10 @50X0; rest 90

Rear delts on pec deck 3x10 @30X0; rest 90

1 set to failure cable face pulls.