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Thread: Mike's Log

  1. #361
    Week 1, Day 3

    squat with belt, 3 second pause
    70/3, 120/2, 150/1, 160/1, 165/1, 145/3 unpaused
    snatch push press with belt
    70/3, 90/3, 100/5, 90/5,5

    bw pull-ups ss db push press ss db shrugs
    6 ss 80lb x 14 ss 80lb x 20
    ​​​​​​​6 ss 80lb x 12 ss 80lb x 20

  2. #362
    Week 1, Day 5 (skipped day 4, will do in 2 days if wrist feels up to it)

    squat
    70/3, 120/2, 140/2, 150/1, 160/1, 170/1, 175/1

    Clean, from squat, jerk
    70/1+2+1, 90/1+2+1, 100/1+2+1, 110/1+2+1

    clean high pulls
    110/3, 120/3, 130/3

    a bunch of gpp shovelling 6" of snow

  3. #363
    Wrist still not quite right so I subbed presses in for Snatch

    week 1, day 4

    OH Squat, 5 sec pause on first rep
    40/3, 60/3, 70/3, 80/3

    Front Squat with belt
    80/2, 110/1, 120/1, 130/1, 140/1

    Sn push press
    70/3, 90/2, 100/1, 110/1

    clean and press
    70/1+3, 80/1+1, 85/1+1, 88/1+1, 78/1+3, 70/1+5

  4. #364
    Week 1, Day 6

    Oh squat - 5 sec pause in hole
    40/3, 60/3, 80/2, 90/1, 100/1

    3 board press
    70/3, 100/3, 110/3, 114/3 these were all pretty easy. Might try 118ish next time around
    Bench with 3 sec pause
    70/3, 100/1, 110/1,1,1
    RDL
    110/8, 150/8,8

  5. #365
    got sick on the 28th - sinus, eye, and ear infections!! Just staring to feel better lol.

    squat
    79/3, 126/5,5,6,6,6,6,6 for 40 total reps over 7 sets

    bench
    70/3, 100/2/6 sets

    ab rollouts
    /10,5

  6. #366
    Off/gpp day

    good mornings
    70/10,10,10

    cg chin ups
    +10kg/10 singles 10 sec apart for two rounds = 20 total reps

  7. #367
    Week 1 day 2 of Bas' Squat Program
    squat
    70/3, 120/2, 144/2/6 sets

    ab rollouts
    bw/10,10

    1 arm db curls, no rest alternating hands
    35lb/8/side/5 rounds

  8. #368
    Week 2, Day 1 of BAS
    squat
    70/2, 126/9, 10, 7,7,7,7,7 - 54 total reps
    bench
    70/2, 102/2/6 sets

    ab rollouts
    ​​​​​​​10

    Stupid squat volume today.

  9. #369
    Push press + oh squat
    40/2+1, 60/2+1, 70/2+1, 80/2+1, 90/2+1, 100/2+1
    power clean + press
    60/1+2, 70/1+2, 80/1+2, 85/1+1, 90/1+1
    chin ups, clusters of 5, 10 sec between reps
    15 reps in 3 clusters at bw + 15kg

  10. #370
    BAS Squat Week 2, Day 2

    Squat
    70/2, 120/2, 153/2/6 sets
    Bench
    70/3, 104/2/6 sets
    ​​​​​​​

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