Skinny Guy Who Loves Snatches

Incline DB Bench Press
30x12
50x12
50x12
50x12

Deadlift
134x5
184x5
224x5
274x1
314x1
334x5

Front Squat
134x5
154x5
184x5
184x5
184x5

DB Row
40x12
40x12
40x12

Hang Power Clean
134x5
154x5
174x5
 
Press
50x10
70x5
96x5
96x5
96x5
96x5
96x5

Trap Bar Deadlift
314x1
404x1
454x1
474x0, 404x2

DB Bench Press
45x10
60x10
60x10
60x10

Seated DB Press
25x12
25x12
25x12

DB Side Lateral
10x12
10x12
10x12
 
Bench Press
44x10
94x5
114x5
134x5
149x5
149x5
149x5

Press
44x10
84x10
84x10

Seated DB Press
35x10

Incline DB Bench Press
40x14
40x10
40x10
40x7
40x8

DB Hammer Curl
20x13
20x11
20x10
20x10
20x6

DB Tricep Extension
15x16
15x12
15x10
15x6
 
Deadlift
134x5
184x5
224x5
274x1
314x1
324x5
324x5
324x5

Front Squat
134x5
154x6
154x6
154x6
154x6
154x6
154x6

DB Row
35x14
35x14
35x13
35x12
35x12

Single Arm Lat Pulldown
25x15
40x12
40x12
40x12
40x12
 
Press
70x5
100x5
100x5
100x5

DB Bench Press
30x10
45x10
55x10
55x10
55x9, 45x3

Seated Neutral Grip Press
30x7
20x14
20x13
20x12

DB Front Raises
15x10
15x10
15x10

DB Side Laterals
10x10
10x10
10x10
 
BTN Jerk
44x5
134x3
154x1
174x1
194x1
204x1
214x1
224x2
234x1

Back Squat(last rep paused)
134x5
164x5
194x5
224x5
254x5

Seated DB Press
30x10
40x12

DB Bench Press
35x10
50x10
60x10

DB Curl
20x13
20x12
20x10

Felt good to be able to do jerks pain-free. Was a little nervous as the weight got higher cause I'm in a commercial gym now and dont really have the option of dropping the bar. Still 224 felt easy and had I not been nervous 234 would've been easy.

Squatting just felt very off today, left hip flexor was extremely tight and sore. I also have no idea how I can jerk 234 without trouble yet squatting 254 for 5 was somewhat difficult.
 
Bench Press
44x10
94x5
114x5
134x5
161x3
161x3
161x3
161x8

Chin-Up
10
10
9x

DB Incline Bench Press
40x20
40x14
40x11
40x8
40x8

DB Tricep Extensions
10x10
20x12
20x12
20x12
20x12
20x10, 15x3

DB Hammer Curl
20x14
20x12
20x12
20x10
20x10

I think I might be getting back into the groove of benching again, felt like i did a really good job of staying tight. I probably could've gotten 10 reps on the AMRAP set but didnt want to push it too much.

First time doing chin-ups in a long time and how the mighty have fallen. First set felt good and easy, second was tough and third I couldn't even get 10.

Definitely need to up the weight for DB incline bench next time.
 
Last edited:
Back Squat(last rep paused)
134x5
184x5
224x3
241x5
241x5
241x5
241x5
241x5

Stiff Leg Deadlift
134x5
184x5
244x5
244x5
244x5
 
Press
44x10
64x5
84x5
94x1
104x3
104x3
104x3
104x6

DB Bench Press
35x10
55x10
55x10
55x10

DB Front Raise
15x12
15x12
15x12

DB Side Lateral
10x12
10x12
10x12
 
Deadlift
134x5
224x5
274x1
304x1
329x3
329x3
329x3
329x4

Front Squat
134x5
154x5
154x5
154x5
154x5
154x5

DB Row
40x12
40x12
40x12

Single Arm Pulldown
40x12
40x12
40x12

Hang Power Clean
134x5
134x5
134x5
 
BTN Jerk
44x3
134x3
154x1
174x1
194x1
204x1
214x2
224x0(blatant pressout)

Back Squat(last rep paused)
134x5
164x5
194x5
224x5
244x1
259x5

Seated DB Press
25x10
35x8
40x13

DB Bench Press
35x10
50x10
60x12

DB Preacher Curl
20x12
20x12
20x12
 
Last edited:
Bench Press
44x10
94x5
114x5
134x5
161x4
161x4
161x4

DB Incline Bench Press
45x112
45x12
45x11, 40x2

Chin-Ups
10
10
9

DB Tricep Extension
10x10
20x6, 15x6
15x12
15x12

DB Hammer Curl
20x12
20x12
20x10, 15x3
 
Bench Press
44x10
94x5
114x5
134x10
144x10
124x10

DB Incline Bench
45x10
45x10
45x10

Chin-up
10
10
7, 3

DB Tricep Extension
15x10
15x10
15x10

DB Hammer Curl
20x10
20x10
20x10
 
1/18
Paused Back Squat
134x3
184x3
224x3
244x1
259x3
234x3
234x3
234x3
 
Bench Press
44x10
94x5
114x5
134x5
149x10
134x10
134x10

DB Incline DB Bench Press
45x10
45x10
45x10

Chin-up
10
10
7, 3

DB Tricep Extension
15x10
15x10
15x10

DB Hammer Curl
20x10
20x10
20x5, 15x3
 
Deadlift
134x5
184x5
224x5
274x1
314x5
314x4

DB Row
40x10
40x10
40x10
50x10
50x10

Not exactly sure what happened but over the past month a half I've managed to gain 5-10lbs of fat, while simultaneously losing 30lbs off both my squat and deadlift.
 
Bench Press
44x10
94x5
114x5
134x5
154x5
154x5
154x5

Seated DB Press
25x10
40x10
40x10
40x10

Close Grip DB Bench
50x10
50x10
50x10

DB Side Lateral
10x10
10x10
15x10
15x10

DB Front Raises
15x10
15x10
15x10
 
Back Squat
134x5
164x5
194x5
234x5
234x5
234x5

Stiff Leg Deadlift
44x5
134x5
184x6
204x6
204x6
204x6
204x6

Lunge
44x10
54x10
54x10
54x10

Single Leg Press
x10
x10
20x10
 
Deadlift
134x5
184x5
224x5
274x1
301x5
301x5
301x5

Front Squat
134x5
144x6
144x6
144x6
144x6
144x6

Snatch Deadlift
154x5
174x6
174x6
174x6
174x6

DB Row
45x10
45x10
45x10

Single Arm Lat Pulldown
40x10
40x10
40x10
 
Bench Press
44x10
94x5
114x5
134x5
154x10
139x10
139x10

Incline DB Bench Press
45x10
45x10
45x10

Chin-Up
10
10
9
3

DB Tricep Extension
15x10
15x10
15x10

DB Hammer Curl
20x10
20x10
20x10
 
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