Skinny Guy Who Loves Snatches

[BobVulture]

Power Snatch
45x3
95x3
115x3
135x3
145x3
155x1
155x1

Press
50x10
95x4
95x4
95x6

CG Bench Press
45x10
95x5
115x5
135x5
135x5
135x5
135x5

Side Laterals
10x10
10x8
10x8
10x8

Started doing snatches again last week and definitely still feels rusty at heavier weights. The triples up to 145 all felt great, tried 155 and it was just garbage. So my power snatch is probably around 70% of my power clean right now, and to think the snatch used to be by far my better lift.

 

[BobVulture]

Hang Power Clean
135x3
155x3
175x2
185x2
195x2
200x2

Squat
135x5
185x5
225x1
255x1
270x2
270x2
270x2
270x2

Stiff Leg Deadlift
135x5
185x5
245x4
245x4
245x4
245x5

Absolute garbage session, all cleans felt terrible, squats were slow and deadlifts were tougher than they should have been. Ahhh well hopefully resting tomorrow will sort it out.23

 

[BobVulture]

Bench Press
45x10
95x5
115x5
135x3
155x1
170x2
170x2
170x2
170x2

Incline Bench Press
45x10
95x5
115x4
115x4
115x4
115x8

Behind Neck Press
45x10
45x8
45x7
45x8

Side Laterals
10x8
10x8
10x7
10x6

Pretty good session, most of my top sets on bench were paused and felt good and everything else was decent.

 

[BobVulture]

Power Clean
135x3
155x3
170x1
180x1
190x1
200x1
210x1
220x0

Deadlift
220x5
265x3
285x1
305x1
325x2
325x2
325x2
325x2

Front Squat
135x5
165x3
195x4
195x4
195x4
195x5

DB Row
40x10
40x8
40x8
40x5
30x5

DB Rear Delt Fly
10x8
10x8
10x8
10x6

Not a terrible day by any means, just felt really off. Cleans felt off from the start; I was going a great job getting under but definitely wasn't getting the same amount of drive I usually do. It certainly didn't help that I was rushing them; I worked up to 220 doing something close to a cross fit ladder. On 220 the bar was way out in front of my from start and I ended up basically doing a high pull to just under my collarbone.

My left knee started acting up on deadlifts, felt similar to very mild tendonitis, but managed to hit my planned doubles at 325. Although I was still having trouble letting the bar get too in front of me, on the first rep of my last set I pulled the bar to my knees while up on my toes. Chalking that up to discomfort from my knee, and speaking of chalk; I'm gonna have to invest in some liquid chalk. My gym doesn't allow regular chalk and, while pulling with a hook grip feels so much more natural than over-under, I can already feel my grip becoming an issue.

 

[BobVulture]

Back Squat
135x5
165x5
195x3
225x3
245x1
260x3(last rep paused)
260x3(last rep paused)
260x3(last rep paused)

Press
40x10
60x5
80x5
100x2
100x2
100x2
100x2

Stiff Leg Deadlift
135x5
185x5
225x6
225x6
225x6

Close Grip Bench Press
45x10
95x5
115x5
145x4
145x4
145x4
145x6

Pull Ups
9
5
5
5

DB Curls
20x8
20x8
20x8
20x8

Cable Crunch
80x10
100x10
110x10
120x10
120x10

Had today off from work, so I decided to combined the workout I missed yesterday with tomorrow squat day. Overall really solid session.

The squat triples st 260 felt good enough that I was able to pause the third rep each time. Although the paused reps were fairly tough, definitely gonna make paused squats my main accessory lift on my next program cycle.

Deadlifts were, somewhat surprisingly, very easy and my left kneee thankfully felt much better.

Presses were ridiculously easy and bench felt good as well.

This session I did specifically work on taking time between sets and not rushing, which I feel like made a world of difference.

 

[BobVulture]

Hang Power Clean
135x3
155x3
175x2
185x3
200x3

Bench Press
95x5
115x5
135x3
155x1
165x3
165x3
165x3

Incline Bench Press
45x10
105x6
105x6
105x6

Barbell Step Up(knee height)
60x5
80x8
80x8
80x8
80x8

Lunges
60x10
60x10
60x10

Hang cleans didn't feel great technique-wise, but my explosiveness felt good. Wanted to keep the session short, so I only worked up to an easy triple at 200.

Bench felt pretty strong, narrowing my grip a bit seemed to help a bit. The first and last triples at 165 were paused and weren't tough, so I'm taking that as a good sign.

Left knee started feeling a bit uncomfortable during my last set of lunges, but even then was still a lot better than my last session.

 

[BobVulture]

Power Clean
135x3
155x3
170x2
185x1
195x3
195x3
195x3

Deadlift
225x5
275x3
295x1
315x3
315x3
315x3

Front Squat
135x5
160x3
180x6
180x6
180x6

Press
45x10
65x5
85x1
95x3
95x3
95x3

DB Row
30x10
30x10
30x10

DB Rear Delt Fly
10x10
10x10
10x10

Pull Ups
7
5
4

I decided to keep cleans light, in attempt to do a bit of impromptu periodization. Definitely didn't feel great but weight was light enough that it wasn't a problem.

Deadlifts felt great, huge difference from last week. The liquid chalk I ordered didn't arrive till after I got back from the gym, but grip surprisingly wasn't an issue. I could've hit 315 for at least 6. Although I'm not sure how much stiff leg deadlifts have been helping my squat, I feel like they've definitely made on difference on traditional deadlifts. Getting the weight off the floor has always been the hardest part for me and the past couple weeks it's just been flying up.

Front squats are finally starting to come around, though anything higher than 3 reps is still tough.

Presses were cake, definitely underestimated my max when I started this program.

 

[BobVulture]

Hang Power Clean
135x3
155x3
170x3
180x3
190x3

Back Squat
135x5
165x5
195x5
225x3
255x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1(paused)
275x1(paused)
275x3

Stiff Leg Deadlift
135x5
185x5
210x5
240x5
240x5
240x5

Close Grip Bench Press
45x10
95x5
115x5
130x6
130x6
130x6

Behind the Neck Press
45x12
45x12
45x8

Pull Ups
8
5
5

Incline Bench Press
45x10
85x10
95x10
95x10

DB Curl
20x10
20x8
20x8

DB Tricep Extension
10x12
15x10
15x10

Combined what should have been yesterday's session and tomorrow's session for a extra long workout today.

Cleans were all easy, felt good pop and was quick under.

Squats felt pretty good, first couple sets at 275 were a little rough but fell into a groove pretty quick. They felt good enough that I ended up passing the last two sets before my AMRAP set. Pretty happy with 3 reps, feel like I could probably hit 5 had I gone for it straight away.

 

[BobVulture]

Power Clean
135x3
155x3
170x2
180x1
190x1
200x1
210x3
210x2
215x2
220x1

Bench Press
45x10
95x5
115x5
135x3
155x1
175x1
175x1
175x1
175x1
175x1
175x1
175x1
175x1
175x4

Incline Bench Press
45x10
95x5
115x5
115x5
115x5

DB Side Laterals
10x10
10x10
10x10

Cleans felt really good today. I feel like this was the first day in a while that good power and good technique finally came together. Planned on only doing three doubles at 210, but the first double felt so good I couldn't resist tripling it. Only time I really felt off was the single at 220; I rushed it and ended up out of position right off the floor, still was able to save it though.

Bench felt really strong as well. Just about every single at 175 was paused, I might've gone touch and go once, and every rep of the AMRAP set was paused. 4 reps is definitely close to my max at 175, at least paused anyway. The last rep was a real grind and I feel like the previous single didn't take too much out of me.

 

[BobVulture]

10/1
Deadlift
135x5
185x5
225x5
265x3
300x1
330x1
330x1
330x1
330x1
330x1
330x1
330x1
330x1
330x5

Front Squat
135x5
165x3
190x5
190x5
190x5

DB Row
30x8
30x6
30x7

DB Rear Delt Fly
10x8
10x8
10x8

 

[BobVulture]

Hang Power Clean
135x3
155x3
170x2
180x1
190x1
200x1
210x1

Press
40x10
60x5
80x5
100x1
100x1
100x1
100x1
100x1
100x1
100x1
100x1
100x6

Close Grip Bench Press
45x10
95x5
115x5
140x5
140x5
140x5

Lunges
60x10
60x10
70x10

Barbell Step Up(knee height)
45x5
85x8
85x8
85x10

 

[BobVulture]

10/4
Back Squat
135x5
165x5
195x5
225x3
245x1
265x2
265x2
265x5(last rep paused)

Stiff Leg Deadlift
135x5
185x5
225x5
250x4
250x4
250x8

Pull Ups
10
5
5

DB Tricep Extensions
15x10
15x10
15x8

 

[BobVulture]

Power Clean
135x5
155x3
170x2
180x1
190x1
200x1
210x1
220x1
220x1
220x1
220x1
220x0

Bench Press
45x10
95x5
115x5
135x3
155x1
170x2
170x2
170x5

Incline Bench Press
45x10
95x5
120x4
120x4
120x10

Behind the Neck Press
45x12
45x10
45x8

DB Side Laterals
10x10
10x8
10x6

 

[BobVulture]

Deadlift
135x5
185x5
225x5
265x1
295x1
325x2
325x2
325x6

Front Squat
135x5
175x3
200x4
200x4
200x4

DB Row
30x10
30x8
30x8

Cable Crunch
100x12
110x10
120x10

Deadlifts starting off a bit awkward for some reason, but after I worked up to 265 they felt much more natural. The doubles at 325 were both done chalk-less and felt easy. Got to use my new liquid chalk on the AMRAP set and have no complaints; no difference from normal chalk as far as I can tell. The bar was pretty much flying off the ground each rep, probably the biggest change I've noticed this cycle. Although getting 6 reps was pretty tough, I felt like I was more out of breath than actually muscularly fatigued and, had I really let things get ugly, could have probably made it to 8 or 10.

Front Squats were just fucking tough. Ever since I stopped olympic weightlifting my front squats are just absolutely terrible. I'm thinking my AMRAP at 200 for front squats and power cleans are probably the same.

 

[BobVulture]

Power Snatch
45x3
95x3
115x3
135x3
145x1
155x1

Press
45x10
70x5
90x1
100x2
100x2
100x5

Close Grip Bench Press
45x10
95x5
115x5
145x4
145x4
145x8

Incline Bench Press
95x10
95x10
95x8

DB Rear Delt Raise
10x10
10x10
10x10

 

[BobVulture]

Back Squat
135x5
165x5
195x3
225x1
245x1
265x1
280x5
280x1(paused)

Stiff Leg Deadlift
135x5
185x5
225x3
245x3
265x3
265x3
265x3
265x3
265x6

Pull Ups
12
5

DB Curls
20x8
20x8

Step Up(knee height)
60x8
60x8
60x8
60x8

 

[BobVulture]

Bench Press
45x10
95x5
115x5
135x3
155x1
170x1
180x4

Incline Bench Press
95x5
125x3
125x3
125x3
125x3
125x10

DB Tricep Extension
15x10
15x8

Tricep Pulldown
40x8
35x8

 

[BobVulture]

10/15
Deadlift
135x5
185x5
225x3
265x1
290x1
315x1
340x5

Front Squat
135x5
185x1
210x6

 

[BobVulture]

Press
45x10
65x5
85x1
95x1
105x6

Back Squat
135x5
185x5
225x1
250x2
250x2
250x2
250x10

Close Grip Bench Press
45x10
95x5
115x5
135x3
155x3
155x3
155x3
155x3
155x6

Lunges
50x10
50x10

DB Curls
25x10
25x10

This concluded the week, I was a few days late with my press workout, of AMRAPs with my starting maxes for this program. Pretty happy so far, squatted 280 for 5, benched 180 for 4, deadlifted 340 for 5 and pressed 105 for 6.

Couldn't resist trying for 10 at 250 on today's squat AMRAP. It was tough, especially considering I can't remember squatting more than 5 reps in the past 3 months, but I was able to bang em out.

The rest of the week will just be moderate work on the main lifts without any accessories, then max testing next week.

 

[BobVulture]

Deadlift
135x5
185x5
225x3
265x1
285x1
305x2
305x2
305x2
305x10

Bench Press
45x10
95x5
115x5
135x3
160x2
160x2
160x2
160x8

Decided to combine my bench and deadlift days as I couldn't justify driving to the gym to do one life.
Deadlifts were pretty good, had some slight hip pain but otherwise very smooth. Really said fuck it on the AMRAP set and should have stopped at 8 but just wanted 10 so badly, 10 reps at just over double bodyweight was too tempting.

I think this may have been my most technically sound benching session ever. I maintained tightness, paused each rep and even had a little drive, something I've never really figured out. Unlike deadlifts, I played it conservatively here at stopped at 8.