Somewhat of a conjugate log

[ROcknrollracing]

monday

DE upper week 179
70% bench 195x3x10

LTE 's
65x10, 10, 8, 8, 4,
45x8,8,8,8

pull-ups
12 pound x 11, 3, 3 rest paused

pushups 35, 10, 10

DB curls
32 pounds, 12/12, 42x8/8, 42x8

few jumps and a complex



tuesday
DE wk 179

POWER SNATCH147x3x5
squat 75% 305X3X2, X2X5

deadlift DE 75% 375X2X4

SPRINTS AND MED BALL THROWS

 

[ROcknrollracing]

ME upper 180
spoto bench up to 255x1
back offs 90% 230X1X5
bench 60% 165x19

chins 24x12, bwX13

banded upright rows 3xamrap

plate raises w/25 x20, 15 , 15 not to failure

 

[ROcknrollracing]

ME lower
box squat up to 425
back offs 360x3x3, 340x5

power clean 197.5x3x5

rack pull 455x12

 

[ROcknrollracing]

DE upper week 180

bench 205x3x8 75%

press 135x10,8, 4

pull-ups
13x14,3, 3

tricep extensions
40sX20, 13, 10

curls 42x7/7, 7/7, 6/6

overhead squat hold

 

[ROcknrollracing]

Last night

Dynamic effort wk 180

squat 80% 325x2x6

p snatch 147.5x3x5

deadlift 405x2x3’

 

[ROcknrollracing]

ME upper
close grip rack bench up to 235 easy single
205x3x2, x5

LTE, 75x8x5

chins
25x10, bwx10

band upright rows 3x amrap

stretching

 

[ROcknrollracing]

pushups 45, 15, 10, 15, 10

 

[ROcknrollracing]

ME lower

p clean 198x2x5 +1 rep last set

deficit deadlift up to a quick 475 then 405x5 back off set

box squat 295x3x5

shoe bottom bit the dust

 

[ROcknrollracing]

Dynamic upper
Bench 225x3x6

Clean and press 135x10,2,1 rest paused

 

[ROcknrollracing]

Dynamic upper
Bench 225x3x6

Clean and press 135x10,2,1 rest paused

Pushups at lake
40,25,15

Chins on boat dock
10,4, 4 all clubber lang style on large diameter

 

[ROcknrollracing]

DE lower week 181

p snatch 148x3x5

squat 60% 245x5x5

deadlift 60% 305X4X5

all this after practicing some ball my game got cancelled today

lake trip with buddies drained me as well

going to start doing some static holds/march in place with either percher or overhead/front rack on lower days

 

[ROcknrollracing]

ME upper wk 182

clapping pushups for warm up 2x3

incline bench 225x1, 205x4, 180x10, 157.5x14, 135x12

chins
26x11, BWx 10

banded upright rows superset with face pulls and band curls 3x amap

a few lateral bounds and pogo hops

mobility routine

 

[ROcknrollracing]

Me lower
Manta ray squat to an easy 385
335x3x2
305x5

Power cleans
199x2x5

Deficit deadlift
335x5x3

Situps

Stretching

 

[ROcknrollracing]

DE upper wk 182

bench 85% 235x2x6, 90% 250x1, 265x1

press 155x5, 5, 7

pendlay rows
185x6, 205x6, 205x8, 205x6 2 minute rests

OH tricep extensions with barbell
65x16, 85x8, 65x13

bb curls 75x12, 8, 65sX8

few med ball throws and 10 sub maximal repeated springs of 25 yards

stretching routine

 

[ROcknrollracing]

DE lower 65% wk 182 65%

265x5x5

p snatch
149x3x5

deadlift 330x3x5

stretching

Copenhagen planks

added in a few days of submaximal repeated sprints and light javorick complexes the health benefits are real I just dont log it

 

[ROcknrollracing]

sub maximal repeated sprints, Copenhagen planks and a few one legged hops all I had Time for today

 

[ROcknrollracing]

ME upper kept it short in case I need to pitch tommorows game

Larsen bench to an easy 265, back offs 225x3x2, 210x5

chins 27x10, bwX14

mini band superset tricep pushdons, face pulls, upright rows amrapx3

 

[ROcknrollracing]

ME lower wk 183

power clean a double at 200 then shut it down and no pop this early in the morning

snatch grip deadlift up to 455x1
back offs 85% 385x3x2, x 5

manta ray squat 275x5x3

sit ups with 25 pound plate 3x am rap

done

 

[vision1]

How do you like the manta ray? Haven't heard of those in forever.

 

[ROcknrollracing]

How do you like the manta ray? Haven't heard of those in forever.

fine its just a super high bar squat is the way I look at it