Skinny Guy Who Loves Snatches

Floor Press
44x10
94x5
114x5
144x4
144x4
144x10

Paused Deadlift
134x5
219x3
219x3
219x3
219x3
219x3
219x3
219x7

Rack Pull(below knee)
314x1
404x1
424x1

Wide Grip Incline Bench
44x10
64x15
84x15
84x15
84x12
84x12
84x12

Overhead DB Tricep Extension
15x15
15x14
15x12
15x11
15x10
 
Rack Pull (below knee)
134x5
224x1
314x1
364x1(straps)
404x1(straps)
454x0(straps)
454x1(straps)

Snatch Deadlift
134x5
224x3
224x3
224x3

Was playing with the idea of replacing pause deadlifts with snatch deadlifts and couldn't resist doing some more rack pulls.

For some reason thumbs were trashed this session, even gripping 224 was really painful. Did most of the sets in my weightlifting shoes then went barefoot for second attempt at 454. Was very ugly but 454 is the most weight I've ever held so pushed through.
 
Front Squat
134x5
154x5
174x2
194x4
194x4
194x5

Close Grip Bench Press
44x10
94x5
121x10
121x10
121x10
121x11

Stiff Leg Deadlift
44x15
144x15
144x11
144x11
144x11
144x11

Reverse Lunge
44x15
44x15
44x15
44x13
44x14

Single Arm Lat Pulldown
40x15
40x15
40x15
40x15
40x14

Easily the hardest day of this first week.

Front squats were stronger than I expected, while close grip bench was a lot tougher than planned. Went really light on deads and lunges as deadlifts for high rep terrify me and didnt think I'd have much left for lunges. After the first 2 sets deadlifts actually got easier, whereas lunges had me struggling to stand.
 
Back Squat
134x5
164x5
194x5
224x3
251x3
251x3
251x3
251x5

Incline Bench Press
44x10
101x8
101x8
101x8
101x8

V Grip Cable Row
85x15
85x15
85x15
85x12
85x13

Ez Bar Curl
45x12
45x12
45x11
45x10
45x10

Single Leg Press
20x15
20x15
20x15
20x15
20x15
 
Bench Press
44x10
94x5
114x5
134x5
164x3
164x3
164x3
164x9

Paused Back Squat
134x5
164x5
184x3
206x2
206x2
206x2
206x2
206x2
206x2
206x2
206x2

Seated DB Press
15x10
25x10
35x14
35x11
35x8
35x9
35x8

Pec Deck
60x10
90x15
90x13
90x13
90x11
90x11

Side Lateral
12x15
12x15
12x15
12x15
12x15

Lowest my bodyweight has been in a while (148ish) and 164 for 9 is something I haven't been able to hit in a while. Especially odd considering my bench usually goes to absolute shit as soon as my weight drops.
 
4.75" Deficit Deadlift
134x5
184x5
224x5
264x1
296x3
296x3
296x3
296x5

Legs Up Bench
44x10
94x5
121x8
121x8
121x8
121x8

Rear Delt Flyes
15x13
15x10
15x11
15x11
15x11

Chin-Ups
16
8
6
5
5

Hyperextension
25x12
25x12
25x12
25x12
25x12
 
Floor Press
44x10
94x5
114x5
134x5
154x3
154x3
154x3
154x9

Snatch Deadlift
134x5
184x5
224x2
239x2
239x2
239x2
239x2
239x2
239x2
239x2
239x2

Wide Grip Incline Bench
44x10
89x15
89x15
89x12
89x12
89x11

Overhead DB Tricep Extension
15x13
15x10
15x10
15x9
15x10

DB Curl
15x10
25x15
25x12
25x10
25x10
25x8
 
Last edited:
Front Squat
134x5
174x3
204x3
204x3
204x3
204x3

Close Grip Bench
44x10
94x5
114x5
131x8
131x8
131x8
131x8

Stiff Leg Deadlift
149x15
149x12
149x12
149x12
149x12

Single Arm Lat Pulldown
40x12
40x12
40x12
40x12
40x12

Reverse Lunge
49x15
49x15
49x15
49x15
49x15
 
Back Squat(last rep paused)
134x5
164x5
194x5
224x3
244x1
261x2
261x2
261x2
261x2
261x4

Incline Bench
44x10
94x5
114x12
114x12

Single Leg Press
25x12
25x11
25x11
25x10

V Grip Cable Row
55x10
100x12
100x12
100x12
100x12

EZ Bar Curl
50x12
50x11
50x11
50x10
 
Bench Press
44x10
94x5
114x5
134x5
154x3
174x2
174x2
174x2
174x2
174x6

Paused Back Squat
134x5
164x3
194x3
224x1
224x1
224x1
224x2
224x2
224x3

Seated DB Press
20x10
30x10
40x12
40x8
40x7
40x7

Pec Deck
75x10
120x12
120x10
120x10
120x8

DB Lateral Raise
15x12
15x12
15x12
15x12
 
4.75" Deficit Deadlift
134x5
184x5
224x3
274x1
316x2
316x2
316x2
316x2
316x5

Legs Up Bench Press
44x10
94x5
114x5
131x6
131x6
131x6
131x6

Hyperextension
30x12
30x12
30x10
30x11

Seated Rear Delt Flyes
20x13
20x13
20x12
20x11

Chin-Ups
13
9
7
7

(Night)
4.75" Deficit Deadlift
134x5
224x3
274x1
314x1
374x0
364x1

Had the day off and next couple days I'll be busy with work, so decided to bang out two sessions today.

Really surprised with how strong deadlifts felt. Last week 296 for 5 felt very rough, whereas 316 today was definitely tough but still felt easier.

This is my last week doing deficits from this height and did a quick little max test. 364 may have been the slowest deadlift of my life but thankfully didn't feel beat up from it. Think I could probably hit 380 fresh.
 
Last edited:
Floor Press
44x10
94x5
114x5
134x5
164x2
164x2
164x2
164x2
164x6

Snatch Deadlift
134x5
184x5
224x1
261x1
261x1
261x1
261x1
261x2
261x2
261x2

Wide Grip Incline Bench
44x10
94x14
96x10
96x8
96x9

Overhead DB Tricep Extension
10x10
20x9
15x14
15x14
15x13

DB Curl
20x10
30x10
30x8
30x7
30x6

Arms feeling a little beat down, though hookgrip is back to feeling good. Didn't have to use straps for snatch deadlifts like I've been the past couple weeks.
 
Front Squat
134x5
164x5
194x1
221x2
221x2
221x2
221x2
221x3

Close Grip Bench
44x10
94x5
114x5
141x6
141x6
141x6
141x6

Stiff Leg Deadlift
44x10
164x12
164x12
164x12
164x12

Reverse Lunge
64x14
64x14
64x14
64x14

Single Arm Lat Pulldown
40x12
40x12
40x12
40x12
 
Back Squat (last rep paused)
134x5
164x5
194x5
224x1
241x3
251x2
256x1
256x1
256x1
256x1
256x6

Incline Bench
44x10
94x5
116x5
116x5
116x5
116x5
116x8

V-Grip Cable Row
85x10
120x11
120x9
120x8
120x6

EZ Bar Curl
50x12
50x9
50x9
50x7

Single Leg Press
40x12
40x12
40x12
40x12

Really happy with how strong squats felt, weight is down to 145 which usually means I’d be struggling with 225.
 
Bench Press

44x10

94x5

134x5

159x3

164x2

169x4

169x6


Back Squat

134x5

214x10


Seated DB Press

30x5

40x10

40x10

40x5

40x6


Lateral Raises

15x12

15x12

15x12

15x12


Pec Deck

120x12

120x10

120x9

120x9
 
2" Deficit Deadlift
134x5
224x5
284x3
294x2
304x1
304x1
304x1
304x1
304x8

Legs Up Bench
44x10
94x5
139x5
139x5
139x5
139x5
139x12

Rear Delt Fly
20x15
20x13
20x12
20x12

Hyperextension
45x12
45x12
44x12
94x12

Chin-Up
15
8
7
6
 
Floor Press
44x10
94x5
114x5
134x5
149x3
154x2
159x2
159x10

Deadlift
134x5
224x5
264x1
281x5
281x5
281x5
281x5
281x12

Wide Grip Incline Bench
44x10
99x15
99x13
99x10
99x7

Overhead DB Tricep Extension
10x12
20x6, 15x6
20x6, 15x6
20x5, 15x6
20x5, 15x7

DB Curl
15x10
30x11
30x10
30x7
30x7
 
Front Squat
134x5
164x5
199x3
204x2
216x1
216x1
216x1
216x1
216x4

Close Grip Bench
44x10
94x5
114x5
134x5
151x5
151x5
151x5
151x5
151x6 or 7

Stiff Leg Deadlift
44x10
174x12
174x12
174x12
174x10

Reverse Lunge
44x10
74x14
74x13
74x12
74x11

Single Arm Lat Pulldown
25x10
55x6, 40x8
55x6, 40x8
55x6, 40x8
55x6, 40x8
 
4/28
Back Squat (last rep paused)
134x5
184x5
224x3
249x3
254x2
261x1
261x1
261x1
261x3

Incline Bench
44x10
124x4
124x4
124x4
124x4
124x4

V-Grip Cable Row
120x10
120x6

Felt like absolute shit, looks a week of bad sleep and disgustingly poor diet finally caught up with me.
 
Bench Press
44x10
94x5
114x5
134x5
159x3
164x3
176x3
176x7

Back Squat (last rep paused)
134x5
184x5
224x4
224x4
224x4
224x4
224x4

Seated DB Press
20x10
30x10
40x10
40x7
40x5
40x6

Lateral Raises
10x10
15x12
15x12
15x12
15x12

Pec Deck
90x10
120x10
120x10
120x10
120x10

V-Grip Cable Row
120x12
120x8
120x6
120x5

EZ Bar Curl
25x10
50x11
50x9
50x8
50x7

Single Leg Press
50x12
50x10
50x10
50x10

Felt much better today, so added in all the stuff I skipped yesterday.
 
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