Thunderhead Unchained

[Chad R. Thundercock]

3/16/17
Thursday

Paused Squat

Maxed out at 365 lbs. My lower back and knees were extra stiff today. Couldn't fully extend on my lifts.

Snatch

Maxed out at 185 for a double.

Snatch deads

Maxed out at 245 x 1 x 5

 

[Chad R. Thundercock]

Friday
March 17, 2017

So I'm going through a deload phase at this point due a massive accumulation of minor injuries. After a couple months of squatting to a maximum on a daily basis, I think my body deserves it.

There's a water shortage (corte de agua) in Tijuana (where my gym is located) and I had to take a massive shit, but the toilets were out of service. This was not a pleasant training session at all. Luckily there isn't one where I live (Rosarito) so I don't have to walk around smelling like a hobo in public.

I smell really bad when I'm bathed in sweat. Could be due to my fondness of red meat, eggs, and onions.

Overhead squat

These were done on the blocks, so only the concentric motion was performed

MO @ 145 kgs - massive grinder. Took a lot out of me. I think I almost sharted myself with the immense exertion of my core strength.



I tried to do some back off sets @ 125 but the bar wouldn't budge. I tried again with 115, but again, it wouldn't go.

Bench

225 lbs x 1 x 10
245 x 1 x 8
265 x 5

DB Press

60 x 3 x 8

 

[Chad R. Thundercock]

3.18.17
Saturday

Front squats

For these, I did a superset of rack holds and front squats. After a set of front squats, I added 20-40 more kg to bar and front racked the bar for 3 sets of 5-10 seconds. Front squats were done with straps to stretch the shoulders and lats.

MO @ 170 paused front squat
BO @ 120 x 5 x 5

MO @ 250 rack hold

OHP

MO @ 80 x 1 x 5

 

[Chad R. Thundercock]

3.20.2017

Squat

MO @ 465 lbs
BO @ 425 x 2 with pause at last rep

Snatch

MO @ 220
BO @ 385 x 1 snatch dead

OHP

MO @ 205 x 5

P Rows

275 x 5
315 x 3

Ab wheel

2 x 10

Leg raises

2 x 10

 

[Chad R. Thundercock]

March 21, 2017
Tuesday

Squat

MO @ 485 lbs
BO @ 435 x 1 paused

Power Snatch

MO @ 205
BO with 245 x 2 panda pull, 155 x 3 x 2 power snatch

Bench

MO @ 315

DB Rows

110 x 3 x 8

 

[Chad R. Thundercock]

March 22, 2017

Motivation to train is very low at the moment. Got a sharp pain in my right biceps, my knees feel creaky, and my left elbow is sore. My left wrist is still giving me problems and I still can't perform cleans at the moment.

Front Squat / Rack Holds

MO @ 365 Front Squat with straps

MO @ 495 Rack Holds with straps 3 x 3 x 5 seconds

BO @ 255 x 3 x 5 Front Squats

OHP

MO @ 235 - New PR (+10 lbs)



BO @ 205 x 1 x 3, 205 x 1 x 5 BTN Push Press

Ab wheels

3 x 10

Leg raises

3 x 10

 

[Chad R. Thundercock]

March 23, 2017
Thursday

My body's all banged up, but I wanted to train anyway to expedite the fat loss.

Hang snatches

Went up to 175 lbs for a triple

Snatch dead

Up to 275 for a triple

Bench

275 x 3, 295 x 1

 

[Chad R. Thundercock]

March 24, 2017
Friday

Squat

MO @ 405

Power snatch

MO @ 215
BO @ 245 x 2 Panda Pulls

P. Rows

235 x 3 x 8

Ab wheel

3 x 15

Band pulldowns

2 greens x 3 x 10

 

[Chad R. Thundercock]

March 25, 2017
Saturday

Crossfit gym was closed so went to a regular gym in Playas.

Squat

MO @ 425
BO @ 315 x 5

Panda pulls

MO @ 225 x 5

Bench Press

MO @ 325

DB OHP

Up to 60 x 1 x 8

Hammer curls

30, 40 x 1 x 8
50 x 1 x 6

 

[Chad R. Thundercock]

March 26, 2017
Sunday

Rest in peace, Ivan Abadjiev. I will do a set of max squats in your memory.

Front squat

MO @ 365
BO @ 225 x 6

OHP

MO @ 195 x 3
BO @ 155 x 8

Wide grip pullups

15, 5, 6, 5

Tricep pulldowns

150 x 3 x 10

Ab pulldowns

150 x 3 x 10

 

[Chad R. Thundercock]

March 27, 2017
Monday

Squat

MO @ 455
BO @ 425 x 2

Snatch

MO @ 235
BO @ 190 x 3

BTH Rack Jerk

MO @ 315

DB OHP

50 x 2 x 15

Kettlebell Swings

32 kg x 3 x 8

Hammer Curls

40 x 3 x 8

 

[Chad R. Thundercock]

March 29, 2017
Wednesday

Front Squat

MO @ 370
BO @ 335 x 2

Power Snatch

MO @ 225
BO @ 185 x 2

Bench Press

MO @ 335

 

[Chad R. Thundercock]

March 30, 2017
Thursday

HB Squat

MO - 455

P. Snatch

MO - 195
BO - Panda Pulls 205 x 3

Snatch Grip Pendlay Rows

225 x 2 x 8

I have another session coming up. Friends at the gym invited me to their OLY class and I promised to go after they bugged me for weeks to come.

I'm training at a different gym now. The ambience here is so much better than that shit gym I was at previously.

 

[Chad R. Thundercock]

March 30, 2017
Thursday

Did a second session in the evening.

1 hour of mobility work and stretches.

Power Clean

MO @ 245 - I haven't cleaned in a while and my wrist was still hurting. This was the farthest I could go before my wrist started acting up again.

Front Squat

MO @ 225 x 3 with pause every rep

 

[Chad R. Thundercock]

Bodybuilding day today. I was getting kind of sick of weightlifting and I wanted to change things up with the routine.

Squat

MO @ 455
BO @ 405 x 3 with pause at last rep


OHP

Up to 185 x 5

P Rows

Up to 275 x 5

DB Rows

120 x 2 x 8
110 x 1 x 10

Hammer curls

20 kg x 2 x 8
25 kg x 1 x 6

DB Shrugs

120 x 3 x 10

Tricep pulldowns

150 x 3 x 12-15 reps

Ab pulldowns

120 x 3 x 10

 

[Chad R. Thundercock]

April 1
Saturday

Front Squat

MO - 355
BO - 315 x 3 - pause last rep

Deadlift

MO - 525
BO - 315 x 3 x 5 - 4" deficit dead with white bands

SSB Good Morning

135 x 1 x 8
185 x 2 x 8

Hamstring Curls

100 x 1 x 8
120 x 2 x 8

Leg raises

3 x 15

 

[Chad R. Thundercock]

Sunday
April 2, 2017

Squat

MO @ 485
BO @ 315, 365, 405 x 1 paused 5 sec

Bench

MO @ 335
BO @ 225 x 3 x 8

BTH Push Press

135 x 1 x 5
185 x 1 x 3

DB Row

125 x 3 x 8

DB Press

30 kg x 3 x 8

Face Pulls

100 x 3 x 15

 

[Chad R. Thundercock]

 

[Chad R. Thundercock]

I hate Mondays

April 3, 2017
Monday

Squat

MO @ 405
BO @ 365 x 3 - last rep paused

Power Snatch

MO @ 195
BO @ 155 x 3

 

[Chad R. Thundercock]

Didn't get a lot of sleep last night because I was up until 5 in the morning fucking a chick.

April 4, 2017
Tuesday

Squat

MO - 405

Push press

MO - 185 x 2

OHP

135 x 3 x 10

P Rows

225 x 3 x 8

Hammer Curls

40 x 2 x 8
35 x 1 x 8