To the Mundials... and beyond

[hudday48]

Monday

1.5 hours of jiujitsu

Tuesday

Squat
45x5
95x5
135x3
155x2
185x3x5

This was really easy, I hope I don't get too frustrated with the light weights that Rippetoe recommends for the beginning of the program.

Press
45x5
65x2
75x3x5

Power Cleans
45x5
65x3
85x5x3

Then 3 sets of pullups
10, 8, 6

 

[hudday48]

Thursday

Squat:
45x5
95x5
135x5
195x3x5

Bench Press:
45x5
95x5
110x3x5

Deadlift
135x5
185x5
225x3
245x5

Dips
2x5

 

[hudday48]

Saturday:
Warmed up with rower 250m
Then intervals of front squats (with just the bar)

40sec on 20 sec off. For 5 minutes
did 20 reps for each cycle.

 

[hudday48]

Sunday

Squat
45x5
95x5
135x5
185x2
205x3x5

Press (cleaned weight up)
45x5
85x3x5

Power Clean
95x5x3

Pullups
BW+10lbs for 2x5

 

[hudday48]

Tuesday
Squat:
45x5
95x5
135x4
185x3
215x3x5 (When I double checked at the end it ended up being 230 I accidently subbed a 25 for a 10 on that side. F my back.)

Bench Press
45x5
65x5
95x4
115x3x5

Deadlift
135x5
185x4
225x2
255x5

Dips
2x5

Rowed 1 minute at the end, I know my back will be tweaked tomorrow.

 

[hudday48]

Thursday

Squat:
45x5
95x5
135x5
185x3
220x3x5

Press:
45x5
65x3
90x3x5

Power Clean:
100x5x3

Pullup:
with bodyweight + 12.5lbs 2x5

 

[hudday48]

Sat

Squat
95x5
135x5
185x3
225x3x5

Bench Press
45x5
95x5
125x3x5

Deadlift all with hook grip except working set
135x5
185x4
225x3
265x5 (mixed grip left arm down)

 

[hudday48]

Squat
95x5
135x4
185x4
230x3x5

Press
45x5
95x3x5

Power Clean
105x5x3

Pullup
5 reps at 15lbs + BW

 

[hudday48]

Monday

Squat
135x5
185x4
235x3x5

Bench Press
45x5
65x5
95x5
130x3x5

Deadlift (hook grip for all but last set)
135x5
185x4
225x3
275x5 (right hand down)

 

[hudday48]

Wednesday

Squat
135x5
185x5
240x3x5

Press
45x5
65x5
85x5
Plan was to do 100x3x5 I fucked up
105x1x5
105x1x4
105x1
105x4
I think I need to relearn my form for these

Power Clean
115x5x3

Pullup
17.5 lbs for 2x5 and 1x4

then farmers walk interspersed with lunges. With 40lbs dumbells.

This session was full of fail. I'm going to read over starting strengths section on the press.

 

[hudday48]

Friday

Squat
135x5
185x4
245x0 (mega fail)
225x4
245x3x5

Deadlift All hook grip except working set (because an idiot was using the bench to curl, yeah I was impressed)
135x5
185x4
225x3
275x5 (left hand down)

Bench
A bunch with just the bar
65x5
85x5
95x4
115x4
135x3x5

So after the session started shitty (missing the first Squat rep at 245 it turned out pretty decent)

 

[hudday48]

Sunday

Squat
45x5
115x5
185x5
225x3
250x3x5

Press
45x5
65x5
85x5
100x3x5

Clean
45x5
95x4
125x5x3

Pullups
Was going for
3x5 with BW+20lbs
5 BW+20lbs
2 BW+20lbs
8 BW

Since I've stalled on this movement I'm changing the plan to 3 sets of 8 with no weight added, then each session if I make the numbers I add a rep to each set for the next session.

 

[hudday48]

Tuesday

Squat
45x5
135x5
185x5
225x4
255x3x5

Bench press
45x5
65x5
95x5
140x3x5

Deadlift (Hook grip unless mentioned otherwise)
135x5
185x4
225x3
245x2 (DOH)
285x5 (right hand down)

 

[hudday48]

Thursday
Squat
95x5
135x5
185x4
225x3
265x3x5

Press
45x5
65x5
85x4
105x5
105x4
105x2

Ugh I was pissed at this point but kept going

Powerclean
65x1
85x1
105x1
130x1
130x0
125x2
125x2

Then pullups
3 sets of 8

Ugh I don't know what to do. My lifting is the suck.

 

[hudday48]

sat

Squat
45x5
135x4
185x4
225x3
270x3x5

Bench Press
45x10
65x5
85x5
95x5
115x5
145x3x5

Deadlift
135x3
185x3
225x2
275x1
295x5

 

[hudday48]

Tuesday

Knee is in bad shape, pain started in the joint after squatting on Saturday. Pressure on the joint means pain.

So I limited my exercise to

Press
45x10
65x2x5
95x5
105x5
105x3

Pullups
2 sets of 9
1 set of 6