Archives For clean and press

My first article is published on T-Nation titled "Master The Reverse-Grip Bench Press"!

Coincidentally another article was published on Fitocracy: How To Bench Press Safely Without A Spotter.

Also got a front squat PR today!

SWEET.

Dragon Flags

  • 6

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Pull Ups

With Rogue Cannon balls.

  • Body weight (~200 lb): 6

Front Squat

Beltless up to 330 lb.

Paused up to 330 lb, and again at 292.5 lb.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 400 lb: 1 * PR!
    • +10 lb PR!
    • Took a step forward with my right foot, but whatever.
  • 292.5 lb: 3,3,3,3,3
    • Paused.
    • +2.5 lb from last week.

High Bar Squat

  • 292.5 lb: 10

Clean & Press

  • 45 lb: 10
  • 100 lb: 5
  • 140 lb: 3
  • 190 lb: 3

Overhead Press

  • 230 lb: X,X,2,2,2
    • Wrist didn't feel stable the first 2 tries, probably because I was wearing the leather wrist wraps. Put on my Titan Max RPMs and got a set of 2.

Barbell Curl

  • 45 lb: 10
  • 75 lb: 10
  • 100 lb: 8
  • 45 lb: 15
    • Drop set

Abs are a bit sore and I'm feeling a bit lazy, so going to skip my usual warm up for today and jump right into front squats.

Front Squat

All beltless and paused.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 290 lb: 3,3,3,3,3
    • Paused.
    • +2.5 lb from last week.

High Bar Squat

  • 290 lb: 10
    • Drop set. Performed after last set of front squats.

Clean & Press

My "cleans" are really muscle cleans.

Hook grip throughout the lift.

  • 45 lb: 10
  • 100 lb: 5
  • 140 lb: 3
  • 190 lb: 3,3,3

Barbell Curl

  • 45 lb: 10
  • 75 lb: 10
  • 100 lb: 6,6,6
  • 45 lb: 12
    • Drop set

Dragon Flag

  • 5

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

Rogue Cannonballs.

  • Body weight (~200 lb): 6

Front Squat

Beltless up to 280 lb.

Paused up to 330 lb.

Paused again at 287.5  lb.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: X
    • No power out of the bottom. Blah going to move on to work sets.
  • 287.5 lb: 3,3,3,3,3
    • Paused.
    • +2.5 lb from last week.3 sets instead of 5.

High Bar Squat

  • 287.5 lb: 13
    • Drop set. Performed after last set of front squats.

Clean & Press

My "cleans" are really muscle cleans.

Hook grip throughout the lift.

  • 45 lb: 10
  • 100 lb: 5
  • 140 lb: 3
  • 165 lb: 3
  • 190 lb: 3,3

Barbell Curl

  • 45 lb: 10
  • 75 lb: 10
  • 100 lb: 6,6
  • 45 lb: 12
    • Drop set

Replaced OHP with C&P for the next little while. Time to get yoked.

Also, adding in barbell curls again.

Texas Method recovery day.

Foam Rolling

L-Sit Chin Up

  • Body weight (200 lb): 8

Low Bar Squat (Paused)

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 280 lb: 3
  • 337.5 lb: 5
    • +2.5 lb from last week.

High Bar Squat (Paused)

  • 337.5 lb: 5
    • +2.5 lb from last week.

Clean & Press

Going to start off with 3 main sets this week, 5 sets next week, and increase weight weekly from there.

  • 45 lb: 10
  • 75 lb: 5
  • 100 lb: 3
  • 140 lb: 3,3,3

Rope Hammer Curls

  • 30 lb: 10

Barbell Curl

  • 45 lb: 10
  • 60 lb: 10
  • 70 lb: 10
  • 75 lb: 10,8
    • Arms...burning...

Rope Hammer Curls

  • 50 lb: 8