Another weakling looking to get strong

[HONOS]

PULL + POWER SNATCH:
4x50kg
3x50kg
3x60kg
2x70kg
2x75kg
2x77.5kg
2x80kg

CLEAN & JERK:
2x50kg
2x50kg
2x70kg
2x90kg
2x100kg
2x110kg
1x115kg (mised jerk)
1x110kg

FRONT SQUAT:
3x75kg
3x115kg
2x130kg
2x130kg
2x130kg

CLEAN PULL:
3x130kg
3x130kg
3x130kg

 

[HONOS]

DEADLIFT:
5x60kg
5x60kg
5x100kg
3x140kg
3x170kg
3x170kg
2x180kg
2x180kg
2x180kg

PAUSE SQUAT:
5x60kg
5x60kg
5x90kg
3x110kg
3x120kg
3x120kg
3x120kg

PRESS:
8x60kg

Notes: Wanted to do more presses, but ran out of time since the gym was closing.

 

[HONOS]

I somehow managed to hurt my lower back. So today I did some rehab for it and some light pressing.

 

[HONOS]

Back still painful, so some more rehabbing with some light squatting:

SQUAT:
10x50kg
10x50kg
10x70kg
10x90kg
5x110kg

Dropped down a bit too fast on the first 110kg rep. This hurt my back pretty bad. Did 5 reps and then decided not to do any more squats.

PRESS:
8x50kg supersetted with 8 BW hypers
8x50kg supersetted with 8 BW hypers
8x50kg supersetted with 8 BW hypers

Then I did some high pulls and some pulldowns. Who cares about weight on those. My back was starting to feel better, but feels worse now after those squats. Hypers did seem to help somewhat though.

 

[HONOS]

More pressing and rehabbing my back today. This is getting real old real fast.

 

[hymn]

Good training here! And good luck with the back injury. If I may ask, did you hurt it lifting?

 

[HONOS]

Thanks dude. Not sure how I hurt it to be honest. It started hurting some time after my deadlift / pause squat training, so I think that may have caused it.

 

[HONOS]

I have decided to start updating my log again, even though my back is still pretty much fucked. Have been seeing a physical therapist for it, but the injury just doesn't seem to go away completely. My back feels fine on some days and bad on others. This has caused my training to be quite inconsistent and even on good days I still have to be extremely careful while lifting. The slightest error in my form causes my back to hurt, even when I'm warming up with just the bar. Squatting especially bothers the injury, so my leg strength has dropped significantly. I have found that front squatting feels a lot better though, so that's what my focus in squatting will be on for now. Also my BW is down to about 103kg.

Anyway here's what I did today:

POWER SNATCH:
3x40kg
3x50kg
3x60kg
3x66kg
3x70kg
3x70kg
3x70kg

Was supposed to do full snatches, but the bottom position didn't feel right.

POWER CLEAN & JERK:
2x50kg
2x50kg
2x70kg
2x80kg
2x90kg
1x100kg
1x110kg
1x112.5kg

FRONT SQUAT:
3x50kg
3x70kg
3x90kg
3x105kg
2x115kg
2x115kg
2x115kg

CLEAN PULL:
3x120kg
3x120kg
3x120kg

Then some leg raises.

 

[HONOS]

Today I went to the gym straight after seeing my physical therapist, so my back was still somewhat beat up from that. Therefor I decided to take it easy on my back and not do any oly lifts.

FRONT SQUAT:
5x50kg
3x50kg
3x70kg
3x90kg
3x105kg
3x110kg
3x115kg
2x120kg
2x125kg
2x125kg

PRESS:
6x50kg
5x60kg
5x60kg
3x65kg
2x65kg

Couldn't even get the third rep on my last set. Man, I suck.

HYPERS:
10xBW
10xBW
10xBW

DIPS:
10xBW
10xBW
10xBW

LEG RAISES:
3x10

DECLINE PLATE TWIST:
20x15kg
20x15kg

 

[HONOS]

PULL + SNATCH:
3x40kg
3x50kg
2x60kg
2x67.5kg
2x70kg
2x72.5kg
2x75kg (missed both)
2x72.5kg (missed the 1st)

CLEAN:
3x50kg
3x50kg
3x65kg
3x77.5kg
2x87.5kg
2x97.5kg
2x105kg
2x107.5kg

Completely tore off the skin between my thumb and my index finger on my left hand before my last set. This caused me to fuck up the second rep.

FRONT SQUAT + JERK:
2x50kg
2x70kg
2x80kg
2x90kg
2x100kg
2x100kg
2x100kg

SQUAT:
3x110kg
2x120kg
2x130kg
2x130kg
2x130kg

 

[HONOS]

POWER SNATCH:
3x40kg
3x50kg
3x60kg
3x65kg
3x70kg
2x75kg
1x80kg
0x83kg
0x80kg

POWER CLEAN + FRONT SQUAT + PUSH PRESS:
2x50kg
2x50kg
2x70kg
2x85kg
1x95kg
1x100kg
1x105kg

FRONT SQUAT:
3x105kg
3x115kg
2x120kg
2x120kg
2x120kg

Then 1 set of leg raises.

 

[hymn]

You're back! Glad you're able to train again.

 

[HONOS]

Back was hurting somewhat today, so I did all my lifting from blocks.

POWER SNATCH:
3x40kg
3x40kg
3x50kg
3x60kg

Hurt my wrist on the first rep of the set with 60kg, so:

SNATCH PULL:
5x70kg
5x80kg
5x90kg
5x90kg
5x90kg
5x90kg

POWER CLEAN:
3x50kg
3x50kg
3x70kg
3x90kg
2x100kg

Hurt my knee o the last set so called it quits as far as weightlifting goes for today. I did do a lot of rehabbing for my lower back and a lot of core stability exercises though. So that means a lot of planks and some hypers.

 

[HONOS]

You're back! Glad you're able to train again.

Thanks, it's good to be back!

 

[HONOS]

Back still wasn't feeling good today, so I opted to not do a WL training today. Instead I did some other stuff.

FRONT SQUAT:
5x50kg
5x50kg
4x70kg
3x90kg
3x100kg

Back didn't feel good enough to keep doing these.

LAT PULLDOWN:
5x8x70kg

INCLINE DB PRESS:
5x8x26kg DBs

HYPER:
4x10x10kg plate BTN

ROMAN CHAIR SIT UP:
3x20

DECLINE PLATE TWIST:
3x30x10kg plate

 

[HONOS]

Back still not felling 100% and I felt like benching, so I did.

BENCH PRESS:
5x50kg
5x70kg
5x80kg
5x85kg
5x85kg
5x85kg
5x85kg

INCLINE BENCH:
8x60kg
8x60kg
8x60kg

After that I did some pull downs, DB rows, skull crushers, hammer curls and some machine that works the back. All sets of 8 or 10. I felt like a true bench monkey.

I also started this pull up program yesterday. I started at day 19 and hopefully this will finally enable me to do a decent amount of pull ups. And get me a hyooge back of course.

 

[HONOS]

FRONT SQUAT:
5x60kg
5x60kg
4x90kg
3x110kg
3x120kg
2x130kg
1x140kg

SQUAT:
10x80kg
10x80kg
20x80kg

BENCH:
10x50kg
10x70kg
10x70kg
10x70kg

SHRUGS:
10x140kg
10x170kg
10x170kg

DECLINE SIT-UP:
3x15xBW

 

[HONOS]

SQUAT:
5x60kg
5x60kg
5x90kg
3x120kg
1x140kg
0x150kg
1x150kg

My squat has truly gone to shit, time to fix it.

BTN JERK:
5x60kg
5x60kg
5x80kg
5x90kg

BENCH:
5x40kg
5x60kg
3x90kg
1x100kg
1x110kg
2x100kg

110kg went up pretty easy, but I didn't have a spotter, so I couldn't go heavier.

RACK PULL:
(About 6-7" below the knee)
1x90kg + 12 shrugs
1x130kg + 10 shrugs
1x160kg + 10 shrugs
1x180kg + 10 shrugs
1x195kg
1x205kg
0x215kg
1x160kg + 10 shrugs

Then some curls, some skullcrushers and some abs.

I fucking hate how much my squat sucks. Especially since I can front squat about the same weight I can back squat. And even though I have hardly benched for the past 2 years or so, I can still get the same weight I could back then.

 

[HONOS]

SQUAT:
10x60kg
10x60kg
10x90kg
9x105kg
9x105kg
10x105kg

PRESS:
8x50kg
8x50kg
8x50kg

PULLDOWN:
3x8x185LBS

Then some abs.

Notes: Felt sick when I woke up today, still decided to train. Have been looking into Smolov to get my squat up again and planned on trying the first day of the base cycle today. Not a great idea considering how I was feeling. If I wanted to do it right I should have done 4x9x105, but decided to do 1 extra rep on the third set instead of a 4th set. I probably won't be doing Smolov anyway, since it's prety much impossible to combine with my WL training, which I plan on doing again starting next week.