Knuck's Strength & Speed Odyssey: Lifting Heavy, Sprinting Fast and Jumping Far

[NurseKnuckles]

Oct 4, 2023

Hang Power Clean
105x5
130x5
150x10

BSS
70x5 ea. Leg
90x5 ea. Leg
100x10 ea. Leg

Press
95x5
110x3
120x8
125x6
110x6 right after the last set, no break.
95x8 right after the last set, no break.

 

[NurseKnuckles]

Shoulders were gassed, proper!

 

[NurseKnuckles]

Oct 5, 2023

Box Squat Jumps (20" box)
105x5
130x5
150x10

SLDL
210x5
265x5
300x8

Bench Press
145x5
165x3
185x3
195x1
165x6
145x8

 

[NurseKnuckles]

Oct 11, 2023

Box Squat 20"
200x5
230x5
260x10
275x8
230x12
200x15

Bench
100x10
120x10
140x10

Pendlay
95x10
110x10
125x10

 

[Lug's Spear]

How are you liking the Pendlay?

 

[NurseKnuckles]

How are you liking the Pendlay?

I've always done them as my BOR. I do regular BOR for my lighter sets, but as it gets heavier I switch to Pendlay. They're my fav rowing movement.

 

[NurseKnuckles]

Oct 23, 2023

Press
95x5
100x5
115x8
120x7
100x8
95x10

I guess this is called a Jack Shit workout.

 

[NurseKnuckles]

February 16, 2024

Deadlift
155x5
190x5
225x5
285x5
320x3
360x5
375x5
320x8
285x10

Box (20") Front Squat
175x5
200x5
230x6

Circuit - repeated 3x

Heels up narrow Goblet squat 45x12
DB SLDL 55x12 (slow tempo)
Knee up BW+10x12

 

[NurseKnuckles]

February 20, 2024

Bench Press
95x5
105x5
130x5
160x5
180x3
200x2
210x1
180x6
160x8

Circuit x3

Incline DB Press
45x12
Neutral Pullups
BW+20x4
Dips
BW+10x5

 

[NurseKnuckles]

February 22, 2024

Squat (Box 20")
145x5
180x5
215x5
270x5
305x3
340x3
355x1
305x8
270x10

Circuit x2

Jump squat (Box 20")
105x8
BSS
100x8
DB SLDL (Slow tempo)
60x8

 

[NurseKnuckles]

February 24, 2024

Press
65x5
80x5
95x5
105x5
120x5
135x8
140x6
120x8
105x10

Circuit x3

Close grip
100x10
120x10
140x10

Circuit x2
DB high pulls 35x8
Lat raises 20x8
Hammer curls 30x8

 

[NurseKnuckles]

February 25, 2024

Deadlift
155x5
195x5
235x5
255x5
290x5
330x8
350x6
290x8
255x10

Box front squat (20")
140x10
165x10
195x10

Circuit X3
Heels up goblet Sq 55x8
Knee ups 15x12

 

[NurseKnuckles]

February 27, 2024

Bench
95x5
105x5
130x5
140x5
165x5
185x5
195x3
165x8
140x10

DB Incline
45x10
45x10
55x8

Neutral PU
BW+20x5 x2

Dips
BW+10xAMRAP (Think I got 7-8)

 

[NurseKnuckles]

February 29, 2024

HAPPY LEAP YEAR DAY, or something...

Box Squat (20")
150x5
185X5
220x5
240x5
275x5
315x8
330x5
275x10
240x12

Circuit x2
Box Jump Squat (20")
105x10
BSS
100x10
DB SLDL
60x10 (slow tempo)

 

[NurseKnuckles]

March 1, 2024

Press
65x5
80x5
95x5
110x5
125x3
140x6
150x3
125x8
110x10

CGBP
120x8
140x8
160x6

Circuit x2
DB High Pull
35x10
Lat raises
20x10
Hammer curls
30x10

 

[NurseKnuckles]

March 2, 2024

Deadlift
155x5
195x5
220x5
270x3
310x3
350x6
370x5
310x8
270x10

Box Front Squat (20")
165x8
195x8
220x6

Circuit x3
Heels up narrow goblet squat
55x10 slow tempo
Knee ups
20x12

 

[NurseKnuckles]

March 3, 2024

Bench
95x5
110x5
130x3
155x3
175x3
195x4
205x3
175x6
155x8

DB Incline Press
45x8
50x8
55x6

Neutral grip pull-up
BW+20X6 x3

 

[NurseKnuckles]

March 4, 2024

Box Squat (20")
155x5
185x5
225x5
275x5
315x3
350x5
365x1
315x7
275x11

Circuit x2
Box Jump Squat (20")
110x12
BBS
100x12
DB SLDL
60x12

 

[NurseKnuckles]

I'm going to have 2 more gym sessions before taking 2 weeks off. I'm heading to Florida with the family.

 

[NurseKnuckles]

March 5, 2024

Press
65x5
80x5
100x5
105x5
120x5
140x5
145x3
120x8
105x10

CGBP
100x10
120x10
140x10

Circuit x1 (I only had time for 1)
DB High Pulls
40x8
Lateral Raises
20x12
Hammer Curls
35x8