Some weightlifting, powerlifting, and bodybuilding

[KrisG]

I'm starting a new log for a new direction. I don't have any weightlifting meets coming up, and I've been doing some powerlifting type stuff like low bar squats. And I'll be doing a lot of bodybuilding type accessories.

My main goal right now is to lean out and get more muscular, while maintaining some proficiency in the classic lifts.

I just came off a de-load week, where I didn't train at all, after doing a squat everyday program for a while.

This program will only be 5 days per week, squatting 3 times on Monday, Wednesday, and Friday using a back/front/back template, with classic lifts on Tuesday and Thursday

The program will look like this for now:

Monday
Back Squat-Low Bar
Press
Legs (alternate press/extensions)

Tuesday
Snatch
Biceps
Triceps
Abs

Wednesday
Front Squat
Bench Press
Legs(alternate press/extensions)

Thursday
Clean&Jerk
Biceps
Triceps
Chest (alternate pec flies and machine press)

F
Back Squat-High Bar
Deadlift
Back

[KrisG]

Monday March 09, 2020

Weight: 164.6

Light leg press warm-up

Back Squat-low bar
45-10x2
95x1
135x1
160x1
185x1
205x1
220x1
235x1
235x1
235x1
235x1
235x1

Press
45-10x2
95x1
105x1
115x1
125x1
135x1
142.5x1
142.5x1
142.5x1
142.5x1
142.5x1

Coming off a de-load week, I felt pretty good today. I hadn't slept well lately, and work gets busier by the day, so I had some concerns coming into this.

Back Squat:
These went really well. Every rep was strong and fast.

Press:
These were really good too.

I finished off with leg extensions, pyramiding down in weight and up in reps.

[KrisG]

Tuesday March 10, 2020

Light leg press warm-up

Snatch
95x1
115x1
125x1
135x1
142.5x1
147.5x1
147.5x1
147.5x1
147.5x1
147.5x1

As good as I felt yesterday, I felt equally as terrible today. My back was absolutely worn out today, and felt weak the moment I woke up. My legs felt fine, until I started training, then they let me know they were worn down too.

Snatches were very very rough. I needed about twice as much rest time as I thought I would, just to function. I was shocked when I got the 2nd rep, after the 1st one almost buried me. But I kept making them. They weren't pretty, but they were competition legal, so I'll take it.

I finished off with fairly high volume bicep curls, tricep extensions, and hanging knee raises for abdominal work.

[KrisG]

Wednesday March 11, 2020

Light leg press warm-up

Front Squats
45-10x2
95x1
115x1
135x1
155x1
170x1
180x1
180x1
180x1
180x1
180x1

Bench Press
45-10x2
95x1
115x1
135x1
155x1
170x1
180x1
180x1
180x1
180x1
180x1

I only thought my legs were dead yesterday. Today they almost gave out during warm-ups.

My abs were on fire too.

Front Squat:
These were incredibly hard, with both my abs and legs screaming in pain.

Bench Press:
These went really well. Good long pauses, and good bar speed on the ascent.

I finished off with high volume leg press, starting as heavy as possible, and working my way down.

[KrisG]

Thursday March 12, 2020

Clean&Jerk
95x1
115x1
135x1
155x1
170x1
180x1
180x1
180x1
180x1
180x1

My back was absolutely killing me tonight, after an extremely high volume day at work.

My legs felt fine, until I started trying to stand up, and then they tried to give out during the jerk catch, but my back felt horrible all day.

I finished off with some light dumbbell bicep curls, tricep curls, and machine pec flies.

Triceps were also fairly sore, so I cut down on the volume of tricep extensions.

I'm going to either lower the volume greatly on Tuesdays moving forward, or only hit biceps on Tuesdays and save the tricep work for Thursday, due to the negative impact on my jerks.

[KrisG]

Friday March 13, 2020

Light leg press warm-up

Back Squats-high bar
45-10x2
95x1
135x1
160x1
185x1
205x1
220x1
230x1
230x1
230x1
230x1
230x1

Deadlift
135x1
185x1
225x1
275x1
320x1
320x1
320x1
320x1
320x1

Back Squats:
The cumulative fatigue really hit here. These were all very slow grinders.

Deadlift:
And these were even worse. I needed a lot more time between reps than I anticipated. And even then, things were way too hard and slow.

I did not have time for accessory work, nor any interest.

[KrisG]

Monday March 16, 2020

Weight: 165.5

Light leg press warm-up

Back Squat-low bar
45-10x2
95x1
135x1
160x1
185x1
205x1
225x1
245x1
245x1
245x1

Press
45-10x2
95x1
105x1
115x1
125x1
135x1
142.5x1
147.5x1
147.5x1
147.5x1

It was my day off, but it turned out to be busy, and I didn't get to eat much. I was pretty weak going into this.

Back Squats:
Reps felt a lot heavier than they did last week. I knew during warm-ups that these would be very slow and difficult, and they were.

Press:
These weren't as bad. I was surprisingly happy with these.

I finished off with some high rep leg extensions and hamstring curls.

[KrisG]

Tuesday March 17, 2020

Snatch
95x1
115x1
125x1
135x1
142.5x1
147.5x1
152.5x1
152.5x1
152.5x1

These weren't too bad. I actually had a smooth pull, transition, and catch. I was shocked. I was very happy with how this went.

I finished off with some dumbbell curls, preacher curls, and hanging knees raises for ab work.

[KrisG]

Wednesday March 18, 2020

Front Squats
45-10x2
95x1
115x1
135x1
155x1
175x1
195x1
195x1
195x1

Bench Press
45-10x2
95x1
115x1
135x1
155x1
170x1
180x1
190x1
190x1
190x1

I was pretty run down today. Apparently I missed the mark with bodybuilding volume and nutrition, because I felt bad today. It's a work in progress. I've got some adjustments to make.

I also coached 2 of my kids between my reps, which drug this out for a couple hours. I was going 15 minutes between reps, which made it difficult to stay warm and motivated.

Front Squats:
Not too bad, considering the circumstances.

Bench Press:
I was able to do this with minimal interference. Reps felt a little heavy, but moved smoothly after a good hard competition pause.

I finished off with high volume leg press and single leg press.

[KrisG]

Thursday March 19, 2020

Clean&Jerk
95x1
115x1
135x1
155x1
175x1
190x1
190x1
190x1

I did not sleep very well, I was awake a lot, I woke up feeling a little under the weather, and it was a very long and labor intensive day at work, so this was not ideal. I felt twice as run down by the time I got to train tonight, so I had low expectations.

My elbows, which felt fine all day, really started hurting during jerk catches. I suppose it's from the added bicep work. This hadn't been much of an issue before. I'll have to dial this in and adjust as I go if the problem persists.

Clean&Jerk itself ended up being fairly decent, all things considered. Cleans were solid, and standing was easy, which I wasn't expecting after a heavy leg workout yesterday. Jerks were not very snappy, because I was dreading them, due to the aforementioned elbow pain.

I finished off with some light dumbbell bicep curls, dumbbell tricep extensions, cable tricep extensions, and machine chest press.