Cleans, Squats, Low Back

Power Cleans:

135 x 3, 185 x 2, 225 x 2, 245 x 1, 265 x 1, 280 x 0

Box Squat:

45 x 5, 135 x 5, 185 x 3, 225 x 3, 275 x 3, 315 x 3, 365 x 3, 405 x 2

Sumo Rack Pulls (from 13"):

135 x 3, 225 x 3, 275 x 3, 315 x 3, 365 x 3, 405 x 3

45 Degree Calf Raise:

270 x 25, 270 x 20

Seated Calf Raise:

110 x 20

Pull Down Abs:

140 x 15, 160 x 15, 190 x 15

I was feeling pretty explosive on the cleans. It was good to do them from the floor for a change. I am slightly disappointed about my attempt at 280. I got it moving fast and did not get under it at all even though I pulled it to chest height. Its really a matter of trusting it and getting my big bald ass under the bar.

Shoulders, Triceps, and Pec Rehab

Explosive OHP:
95 x 3, 115 x 3, 135 x 3, 185 x 3, 225 x 3, 255 x 2, 275 x 2, 305 x 0

Seated Dumbbell Shoulder Press:
50 x 12, 55 x 12, 50 x 12, 45 x 12

Incline Flies:
10 x 15 x 3

Shoulder Raise (Front and Side):
20 x 10 x 2

Rope Tricep Pressdowns:
90 x 12, 110 x 10, 130 x 8, 150 x 8

Flat Bench:
45 x 10 x 2


I am still recovering from a pec strain so I am getting back on track trying to get blood into my pecs and get the soreness out. OHP felt really good today. I needed to trust my strength on the last one though. I had it moving, just didn't get under it.

Snatch and Front Squat

Snatch:
45 x 3, 95 x 3, 115 x 3, 135 x 2, 155 x 2, 185 x 2, 200 x 0

Zercher Squat:
95 x 5, 135 x 5, 185 x 5, 225 x 5

Front Squat:
135 x 3, 185 x 3, 225 x 2, 275 x 2, 315 x 1

Calf Raises:
270 x 20, 180 x 20 x 2

Leg Extensions:
3 sets of 12

Ab machine:
3 sets of 15


I felt pretty good about this one. Snatch is coming along. I need to work on getting under it better. I took all my squats deep. I was able to work out some soreness in my left calf due to a night time calf cramp over the weekend. I am very pleased with this workout.

Prehab/Rehab

Flat bench:
45 x 15 x 4

Incline Flies:
15 x 12 x 4

Shoulder Raises:
10 x 12 x 3

Incline Dumbbell Bench:
30 x 10 x 3

Good Mornings:
45 x 8 x 2

RDLs:
45 x 6 x 3

Snatch Squats:
45 x 8 x 2

Cleans:
95 x 3 x 4, 135 x 2 x 3

Just basically hit a little bit of everything. I have a nagging pec strain so I needed to get blood in there. Also wanted to work on hip mobility with light weights for legs and olympic lifts. It felt good to keep it light and hammer the technique. Nice mental and physical change of pace.

Back and Biceps

Lat Pulldowns:
110 x 8, 130 x 8, 150 x 8, 170 x 8

Bent Over Row:
95 x 10, 115 x 10, 135 x 10 x 2

Shrugs:
135 x 30 x 3

Bent Over Dumbbell Shrugs:
55 x 12, 65 x 12 x 2

Hammer Curls:
25 x 10, 30 x 10, 35 x 10, 40 x 10, 45 x 8, 55 x 8, 50 x 6, 40 x 10, 35 x 12, 30 x 12, 25 x 15

Cable Curls:
60 x 12 x 3


I felt like poo-poo for this whole workout. I almost threw up. At least I finished, but this was weak. Oh well, can't always be a good workout. I drank too much protein and super pump before lifting.

Shoulders and Triceps

Strict OHP:

115 x 6, 135 x 6, 155 x 6, 175 x 6, 195 x 4, 215 x 3

Tricep Extension:

5 sets of 12

Incline Flies:

12 x 10, 12 x 15, 12 x 15, 12 x 20, 15 x 15

Shoulder Raises:

5 sets of 12

This was a short, but effective workout. I hit it hard and fast (from behind). hahahahahaha. But seriously I got an awesome pump. I looked yoked. I basked in the glow of my own excellence after this workout.

Cleans and Front Squats

Hang Clean:
135 x 2, 185 x 2, 225 x 2, 245 x 2, 275 x 2, 275 x 1

Front Squat (To 1" below parallel box):
135 x 3, 185 x 3, 225 x 3, 275 x 3, 295 x 2

Good Mornings:
135 x 6, 185 x 6, 205 x 6

Leg Extensions:
3 sets of 10

Ab Machine:
3 sets of 10

45 degree Calf:
375 x 20 x 2


Pretty good workout overall. Definitely have not kept the log up to date. I've been doing pretty well the last few months. Finally getting the lower body back after several set backs during that time. Will continue working on explosiveness and posterior chain developement.