Thunderhead's 2019 Log

[Chad R. Thundercock]

No introduction is necessary. I'm keeping track of my lifts here for disciplinary purposes. 2018 was a mediocre year for gains due to injuries. Hopefully, this year will turn out to be better. I'm also doing a diet log to complement this log: http://forums.sherdog.com/threads/carnivore-diet.3890757/

I'm doing a strict meat-and-eggs only diet for a month to combat joint pain and other ailments, which have been seriously detrimental to my training progress last year. I will post my stats tomorrow.

Age: 30
Height: 5'11"
Weight: 210 +/- 2 lbs

Current PRs:

C+J: 162 kg
Snatch: 125 kg
Front squat: 200 kg/440 lbs
Back squat: 535 lbs
Bench: 395 lbs
Deadlift: 575 lbs 2RM. Don't know my 1RM
OHP: 270 lbs

 

[Chad R. Thundercock]

Thursday Jan 3rd, 2019

Nothing serious today. Just getting back into the routine of things.

Power Snatch

6 sets of singles with 235 lbs
3 sets of double with 215 lbs

OHP
Up to 245 for a single then backed off with
215 x 3
205 x 5

If my lower back and knees get better by tomorrow, I will attempt a max out on the clean and jerk, snatches, and back squat tomorrow.

 

[Chad R. Thundercock]

Friday 1/4/2019

Day 2 of the Carnivore Diet. My knee and shoulder joints and lower back were feeling better today. This diet seems promising.

Back squat

Worked up to 475 lbs. Failed 495 prior to my max for the day. \
Backed off with 435 lbs for triple.

Snatch

Worked up to 255 lbs

Power Clean and Push Jerk

Worked up to 275 lbs.

DB Rows

3 x 10 with 120 lbs.

 

[Chad R. Thundercock]

Sunday 1/6/2019

Bit of a strange day today. I was ready to go all out on the lifts, but while I was squatting my sub max, I heard a pop in my lower back. Nothing serious, but I had to reduce the intensity of today's training session and take out the C+J and replace it with OHP to play it shape.

Im still in the adaptation phase of the diet, so I don't know when exactly I will feel the effects of improvement, but I'm still remaining strong and strict on this diet.

Back squat

Daily max at 485
Backed off with a double with 445. Wanted to do a triple, but couldn't after the 2nd rep.

Muscle Snatch + Power Snatch complex

Up to 155 for 2+1

Then maxed out on the muscle snatch only at 205 (PR)

Failed 215

Power Snatched up to 225

OHP

Worked up to 225 for a double
Maxed out at 235 for a single

DB OHP

Worked up to 70 for a set of 6
Backed off with sets of 8 with 60, 55, 50, 45

 

[Chad R. Thundercock]

Tuesday 1/8/2019

Back still hurting. Arthritis in knee still flaring.

Squat

Maxed out at 465

Power Clean + Push Jerk

Maxed out at 295

Pendlay Rows

245 x 3 x 8

Hyperextensions at 35 degrees

25 x 3 x 8
50 x 2 x 8
25 x 2 x 8

Face Pulls

90 x 3 x 15

 

[Chad R. Thundercock]

Thursday 1/10/2019

OHP

Maxed out at 225
5 sets of triples with 210
3 sets of triples with 205

BTN Snatch Grip OHP
3 x 8 with 115

Dips

1 x 8 with BW + 45
1 x 6 with BW + 90
1 x 6 with BW + 70
1 x 6 with BW + 45
1 x 8 with BW + 25

DB Raises

3 x 8 with 25

Face Pulls

3 x 10 with 100

 

[Chad R. Thundercock]

Friday 1/11/2019

Wide stance Squats

Up to 465

Power Snatch

Up to 225

Pause at knee Snatch Pull

Up to 275 for single

Snatch grip deficit deads

3 x 8 with 315

Cable crunches

3 x 10 with 100

 

[Chad R. Thundercock]

Sunday January 13, 2019

Muscle Snatch

Up to 215 lbs - PR

Power Snatch

Up to 245

Power Clean and Jerk

Up to 265

OHP

3 x 6 with 190
2 x 5 with 185

 

[Chad R. Thundercock]

Thursday 1/17/2019

I'm staying away from squats for a while to give my knees ample time to recover completely.

OHP

Maxed out at 245
5 x triples with 230
1 x 5 with 215

Seated Good Mornings

3 x 10 with 135

Dips

Worked up to
3 x 8 with BW + 90
Backed off with a couple sets with 45 for 8 reps

Seated Face Pulls

3 x 15 with 105

Cable Crunches

1 x 15 with 90, 120, 150, 170

 

[Chad R. Thundercock]

Friday 1/19/2019

Warmed up with seated good mornings

A bunch of sets with 135

Muscle Snatch

Up to 210 for a single
Missed 220 3 times

Clean pull

5 Triples with 315
1 triple with 335
1 triple with 350
Singles with 365, 385, 405

Seated Good Mornings

Worked up to 185 for a set of 8
Backed down with a bunch of set of 8 with 155, 135

Wide Lat Pulldowns

3 x 8-10 with 175

Cable Rows

3 x 8-10 with 165

Face Pulls

2 x 15 with 90

 

[Chad R. Thundercock]

Monday 1/21/2019

OHP

Maxed out at 240
3 x 4 with 215
2 x 4 with 210
1 x 4 with 200

Seated Good Mornings

Worked up to 1 x 8 with 185

Dips

1 x 8 +45
1 x 8 +90
1 x 8 +70
1 x 6 +45
1 x 6 +25

Seated Face Pulls

3 x 10 with 90-105

 

[Chad R. Thundercock]

Wednesday 1/23/2019

Warmed up with Good Mornings

Back Squat

Maxed out at 440
Doubles with 405
Triples with 385
6 reps with 365
10 reps with 315

OHP

5 x 5 with 185

Seated Good Mornings

1 x 8 with 135
2 x 8 with 185
2 x 8 with 135

Cable Crunches

80 x 3 x 10

 

[Chad R. Thundercock]

Friday 1/25/2019

Getting on the Russian Squat Routine starting today. The cycle is 6 weeks long, with 3x a week MWF

Squats

Maxed out at 455
6 x 2 at 410 - Worksets W1D3

BTN PP

Worked up to 3 x 3 at 275

Pendlay Rows

1 x 6 at 275
1 x 6 at 315 - Regular BB rows
2 x 6 at 275 - Back to Pendlays

4" Deficit SLD

3 x 8 at 275 - super low with minimal knee bend to target the hams

Seated Face pulls

1 x 10 at 100
2 x 10 at 90

 

[Chad R. Thundercock]

Monday 1/28/2019

Squats

Daily Max at 455
6 x 3 at 410

1 x 12 at 315

4" deficit SLDL

Up to 365 for 8

Seated GM

Did a bunch with 95 and 135

 

[Chad R. Thundercock]

Friday 2/1/2019

Squats

6 x 2 with 425

P rows

3 x 8 at 245
1 x 6 at 275

Weighted pull-ups

3 x 8 with 45

Lat Pull down

3 x 8 with 200-220

Cable rows

3 x 8 with 150-180