Nov. 27th

Phase 1 / Cycle 4 / Day 3

A. Back Squat @40x1, 4 reps @80% RM (345) x 6 sets, rest 3mins
@276#'s Completed
B. Power Clean, build to a tough triple
Got up to 245#'s
C. Strict HSPU to Deficit, 2 tough reps per min for 20mins
@3/8" 17 sets, @1" 3 sets
D. GH Raises @30x0, 5-6 reps x 5 sets, rest 2mins
21(6), 24(6), 27(6), 30(6), 33(5)
E. DB Back Ext. @20x0, 8-10 reps x 3 sets, rest 2mins
40(10), 50(10), 60(10)

Notes:

- BS, felt good
- PC, stuck to a definite tough set
- HSPU were an improvement this week, all to a certain depth. I made it tougher for the last 3 sets. Finished it on a positive note

Aug. 30th

A. Front Squat @20x1, 1-1-1-1, rest 4mins
245, 265, 275, 285
B. Snatch Pull Cluster, 1.1.1 @245#'s x 3, rest 2mins
Completed
C1. Thrusters, 2-4-6-8, rest 2mins- all tough sets- reduce load per set
205, 185, 165, 145
C2. GH Raises @20x0, 6-8 reps x 4 sets, rest 1m30s
9(8), 15(8), 24(8), 30(7)
D. DB Back Ext. @20x0, 12-15 reps x 3 sets, rest 2mins
30(15), 42(15), 51(15)

Aug. 8th

Rehab

A1. Deadlift @33x1, 5 moderate reps x 5 sets, rest 1min
275 x 5
A2. AMRAP Strict HSPU x 5 sets, rest 1min
10 reps, 7 reps, 5 reps, 4 reps, 4 reps
B. DB Back Ext. @30x0, 8-10 reps x 5 sets, rest 1min
25, 35, 45, 55, 55
C. 50 Strict Ring Dips for time (Perform 3 strict supinated chin-ups every break)
Time: 5m08s
Breaks: 6 breaks

Notes:

- DL felt good
- I need to more of this Strict HSPU work, it's the only way I get better (volume)
- I was able to get 22 reps in the first set of Ring Dips