- Squats: 230×5,x5,x5
- Overhead Press: 140×5,x4,x4 (power cleaned bar into position)
- Push Press: 175×2,x2,x1 (power cleaned bar into position) PR!
- Power cleans: 140×3,x3
Going to do some pushups and pullups later tonight. Would have done them at the gym but it was getting crowded and I have a pullup bar and a floor at home (helpful tip: FLOORS ARE PERFECT FOR PUSHUPS!).
When I post these training logs keep in mind that I am basically following the Starting Strength Linear Progression. It is a program designed by Mark Rippetoe that features the basic complex barbell excersizes such as squats, deadlifts, bench press, and overhead press. I added power cleans and rows as well as body weight excersizes like pushups, dips, pullups and occasionally I do curls (BEACH MUSCLES, BABY!).
The idea behind a linear progression program such as this is to warm up and build up to your workout weight in any given lift and then do 3 sets at that weight. You increase the weight by 5 pounds every workout that you do it. Its ideally a 3 day a week program. Squats every workout. Deadlifts once a week. The presses are alternated. Its not really rocket science. Normally monday is a deadlift day for me but I wanted to move it to the end of the week because I felt like it was interfering with my recovery before workouts later.
Everything felt real strong today. But I did miss a couple reps in the presses because the bar went to far forward.
Goals moving forward:
- I want to be able to lift my body weight over my head. This will require cleaning and push pressing 200lbs
- I want to be able to squat 1.5x my body weight (1.5x 2o0=300)
- I want to be able to deadlift 2x my body weight (2×200=400)
I’m not far on the push press goal (175 today) and I’m not far on deadlift (did 365 twice last week).
Stay busy. Happy holidays.