Week 6 - Day 2

Back Squat 361 x 5 x 3 sets *PR*

Bench Press 260 x 5 x 3 sets

Power Snatch 100 x 2 x 5 sets

A1. Barbell Rows 135 x 10 x 3 sets

A2. Iso Side Bridges BW x 30 sec x 3 sets

Hell yeah!  Freakin' PR on the squat!  Haven't PR'd in over three years due to inconsistent training.  Goes to show that consistency is the key.  It's really that simple.

Drink milk.  Squat.  Repeat

Week 6 - Day 1

Back Squat @ 80% 285 x 5 x 3 sets

Press 161 x 5 x 3 sets

Power Clean 192.5 x 3 x 5 sets

A1. Ab Wheel BW x 8 x 3 sets

A2. Pull-Ups BW x 5 x 2 sets

This week I've decided to add in pull-ups and barbell rows.  I can definitely notice my bench is a little weak with their absence.  Hopefully it I won't take too long to get my pull-ups back up to speed.

Power cleans were better than last time regarding technique; however, I'm starting to get some left sided forearm pain due to early arm bend on the second pull.  Need to work on that.

Week 5 - Day 3

Back Squat 355 x 5 x 3 sets

Bench Press 255 x 5 x 3 sets

Deadlift 385 x 5 x 1 set

Iso Side Bridges BW x 30 sec x 2 sets

All completed in 1 hour 6 minutes.

Week 5 - Day 2

Back Squat @ 80% 280 x 5 x 3 sets

Press 160 x 5 x 3 sets

Power Snatch 95 x 2 x 5 sets

Ab Wheel BW x 8 x 2 sets

Yikes!  I haven't snatched in a long time.  Definitely needs a lot of work.

Week 5 - Day 1

Back Squat 350 x 5 x 3 sets

Bench Press 250 x 5 x 3 sets

Power Clean 190 x 3 x 5 sets

Iso Side Bridge BW x 30 sec x 2 sets

Missed 3 out of 15 reps on power cleans.  Two of them on the first set and one on the third set.

This week I decided to decrease squat and pulling volume, so now I will be doing the following:

M - Squat, Bench/Press, PC, Ab work
W - 80% Squat or Front Squat, Press/Bench, P. Snatch, Ab work
F - Squat, Bench/Press, Deadlift, Ab work

Would like to start adding more at this point, but going to continue keeping things simple with programming.  Probably continue an "advance novice" set-up for the next four weeks depending on progress; thereafter, I'll begin running a "GSLP" set-up.

Week 4 - Day 3

Back Squat 345 x 5 x 3 sets

Press 157.5 x 5 x 3 sets

Deadlift 380 x 5 x 1 set

Week 4 - Day 2

Back Squat 340 x 5 x 3 sets

Bench Press 245 x 5, x 5, x 7

Power Cleans 185 x 3 x 5 sets

Week 4 - Day 1

Back Squat 335 x 5 x 3 sets

Press 155 x 5 x 3 sets

Deadlift 375 x 5 x 1 sets

Week 3 - Day 3

Back Squat 330 x 5 x 3 sets

Bench Press 275 x 5, x 5, x 4

Power Clean 170 x 3 x 5 sets OEM

Back squats felt FAST!  Shockingly I felt really strong on them today! Benching was a different story.  Missed the 5th rep on the last set about halfway up and dumped it on the spotting pins.  I didn't use a spotter which was stupid on my part, so close call.  Probably would've made the last rep if I took a hand off from a spotter, but spotter or not, should have made this lift since in the spring I hit 300 x 5, x 5, x 4.  Oh we'll.  I'll get it next time.

Overall, good ending to the week.  Now it's time to prepare for week 4.  I'm shooting for two deadlift sessions this coming week, so I'm interested to see how the low back holds out.

Week 3 - Day 2

Back Squat 325 x 5 x 3 sets

Press 150 x 5 x 3 sets

Deadlift 370 x 5 x 1 set

Low back fatigue starting to set in due to increasing work volume.  Hoping I can make it to next Friday before making any new changes.

Week 3 - Day 1

Back Squat 320 x 5 x 3 sets

Bench Press 270 x 5 x 3 sets

Power Clean 155 x 3 x 5 sets

Kept it pretty conservative with the power cleans, but hoping to be at 185 by next Wednesday.

Week 2 - Day 3

Back Squat 315 x 5 x 3 sets

Press 145 x 5 x 3 sets

Deadlift 365 x 5 x 1 set

Starting next week power cleans will be alternated with deadlifts.  Will do so for 2 weeks.

Week 2 - Day 2

Back Squat 310 x 5 x 3 sets

Bench Press 265 x 5 x 3 sets

Deadlift 355 x 5 x 1 set