Thunderhead Unchained

[Chad R. Thundercock]

Wednesday
April 5, 2017

Squat
MO - 275

Deadlift
MO - 495
BO - 455 x 3

2" Deficit Dead

365 x 1 x 6

 

[Chad R. Thundercock]

Friday
April 5, 2017

Squat

MO - 220 kg
BO - 190 x 2

Power Snatch

MO @ 100 - my knees were shot. I forgot to bring my knee bandages.

BO up to 125 x 2 Panda Pulls

 

[Chad R. Thundercock]

April 8, 2017
Saturday

Squat

MO @ 440 lbs.
BO @ 405

OHP

MO @ 205 x 3

P. Rows

MO @ 275 x 5
BO @ 225 x 10

 

[Chad R. Thundercock]

April 9, 2017
Sunday

In a fasted state for two days straight before training. Arrived late to TJ last night.

Squat + Front Squat (superset)

MO @ 445 HB, 405 FS
BO @ 405 x 1 HB, 315 x 5 HB with pause at last rep

Bench Press

MO @ 315
BO @ 245 x 5

DB Rows

120 x 3 x 8

Hammer Curls

45 x 2 x 8

Tricep Pulldowns

150 (entire stack) x 2 x 15

Ab Pulldowns

100, 120, 150, 150 x 1 x 10

Wide Grip Pullups

10, 6, 6


I have no idea how I was able to pull this off without two days of eating.

 

[Chad R. Thundercock]

April 10, 2017
Monday

Snatch

MO @ 235
BO @ 170 x 3

Front Squat

MO @ 365

DB OHP

40 x 3 x 12

 

[Chad R. Thundercock]

I'm stalling on the squats. I'm switching to the Russian Squat Routine starting tomorrow.

 

[Chad R. Thundercock]

April 11, 2017
Tuesday

Feeling like utter shit today.

Squat

I got up to 365, which was a grinder for some odd reason, and then failed 405. Today is not my day. I will take a rest today and continue where I left off tomorrow.

 

[Chad R. Thundercock]

April 12, 2017
Wednesday

Just wasn't feeling it today. My knees were extra creaky and inflamed. I want to be well-prepared for this program, so I went light today.

OHP

155 x 5
135 x 3 x 10

Pendlay Rows

Up to 225 x 3 x 10

Hise Shrugs

350 x 1 x 20

 

[Chad R. Thundercock]

April 12, 2017
Wednesday

Just wasn't feeling it today. My knees were extra creaky and inflamed. I want to be well-prepared for this program, so I went light today.

OHP

155 x 5
135 x 3 x 10

Pendlay Rows

Up to 225 x 3 x 10

Hise Shrugs

350 x 1 x 20

 

[Chad R. Thundercock]

April 13, 2017
Thursday

Today is my first day with the Russian Squat Routine. I'm also doing Smolov Jr. for the bench in conjunction with the squat program.

Squat - RSR

405 x 6 x 2 - last 3 sets were a grinder

Bench - S Jr.

235 x 6 x 6 - relatively easy

BTH Push Press

275 x 1 x 3

Kroc Rows

125 x 3 x 10

Upright rows

135 x 3 x 10

Tri Pulls

150 x 3 x 15

Hammer curls

44 x 3 x failure

 

[Chad R. Thundercock]

Friday
April 14, 2017

No frills light day today because I need to conserve my energy for tomorrow's session.

405 x 6 x 3 HB Squat tomorrow. Fuck me in the ozarks.


P. Snatch

235 x 1
185 x 3

P. C&J

255 x 1
No BOS

 

[Chad R. Thundercock]

April 15, 2017
Saturday

Squat - RSR

405 x 1 x 3
385 x 5 x 3 - autoregged down 20 lbs

Bench - SJ

250 x 3 x 5
255 x 1 x 5 - autoregged up 5 lbs
260 x 3 x 5 - "

P Rows

Up to 225 x 2 x 8

Finished off with 185 x 1 x 8 Panda Pulls

Hammer Curls

45 x 1 x 8
50 x 1 x 8
45 x 1 x 8

Tri pulls

100 x 3 x 10

Ab pulls

60 x 3 x 10

 

[Chad R. Thundercock]

April 16, 2017
Sunday

Currently following Lyle McDonald's Stubborn Fat Solution protocol. Stacked 21 mg of yohimbine HCl with 240 mg of caffeine (Rockstar Zero) an hour prior to training.

Did 55 minutes of stationary cycling while maintaining a HR between 145-155 BPM.

 

[Chad R. Thundercock]

April 17, 2017
Monday

My knees are shit right now

Squat

405 x 6 x 1

Bench

275 x 8 x 4

Rows

2000 m in 8:30

 

[Chad R. Thundercock]

Tuesday
April 18, 2017

Bench

295 x 10 x 3

P Snatch

205 x 6 x 1

 

[Chad R. Thundercock]

4/21/2017
Wednesday

Rows - 30 minutes slow tempo

P. Snatches - MO @ 215

 

[Chad R. Thundercock]

Thursday
4/20/2017

Had to abandon the Russian Squat Routine. My knees can't handle the volume right now. They're too inflamed and creaky as shit. Plus, I'm on a caloric deficit, so I don't think it's a good idea for me increase the volume in my training. Going back to the Bulgarian Method:

Squat

MO @ 425

Snatch

MO @ 245, failed 255 x 4

Snatch Grip Deads

MO @ 345 x 1 x 6

 

[Chad R. Thundercock]

April 21, 2017
Friday

BTH Rack Jerk

MO @ 355, 375 x 4 x fail

Bench Press

250 x 6 x 6

Tricep Extensions

50 x 3 x 10

 

[Chad R. Thundercock]

April 22, 2017
Saturday

Front Squat

MO @ 405
BO @ 315 x 1 x 3

OHP

MO @ 225
BO @ 195 x 5

DB Rows

125 x 2 x 8

Lat Pulldown

200 x 2 x 8

Hammer Curls

50 x 1 x 6
45 x 1 x 6

Ab pulldown

65 x 3 x 10

Face pulls

65 x 1 x 20

 

[Chad R. Thundercock]

April 23, 2017
Sunday

Bench

275 x 3 x 5
265 x 4 x 5 - AR down

Delt raise

30 x 3 x 8

Tri pulldowns

140 x 2 x 10

Tricep kickbacks

30 kg x 2 x 10

Arnold Press

30 kg x 2 x 8