Skinny Guy Who Loves Snatches

2" Deficit Deadlift
134x5
184x5
224x5
264x1
294x3
304x2
316x1
316x1
316x1
316x6

Legs Up Bench
44x10
94x5
114x5
144x4
144x4
144x4
144x4
144x4

Chin-Ups
12
8
7
6

Rear Delt Fly
10x10
20x12
20x11
20x11
20x11

Hyperextension
44x10
104x12
104x10
104x10
104x10
 
Floor Press
44x10
94x5
114x5
134x5
154x3
159x2
166x3
166x7

Deadlift
134x5
224x5
284x4
284x4
284x4
284x4
284x4

Wide Grip Incline Bench
44x10
84x5
104x13
104x9
104x9
104x8

DB Hammer Curl
30x10
25x12
25x12
25x12

Overhead DB Tricep Extension
20x6, 15x6
15x12
15x12
15x12
 
Front Squats
134x5
164x3
184x3
204x3
214x2
221x1
221x1
221x1
221x2

Close Grip Bench
44x10
94x5
114x5
134x5
154x4
154x4
154x4
154x4
154x4

Stiff Leg Deadlift
44x10
184x12
184x12
184x10

Reverse Lunge
44x10
94x10
94x10
94x10

Single Arm Lat Pulldown
55x10
55x10
55x10
 
Back Squat
134x5(last rep paused)
164x5(last rep paused)
194x5(last rep paused)
224x3(last rep paused)
254x3(last rep paused)
259x2(last rep paused)
271x1
271x1
271x3x(last attempted rep paused)
224x1(belt)
274x1(belt paused)
281x2(belt)
301x1(belt)

Incline Bench
44x10
84x5
99x5
119x5
131x3
131x3
131x3
131x3
131x3

V-Grip Cable Row
70x10
100x10
120x11
120x10
120x6

EZ Bar Curl
25x10
55x10
55x7
55x7

Single Leg Press
55x10
55x10
55x10

Not a bad session at all considering how off I've felt lately.

Got cocky on the AMRAP at 271 and really thought I had a paused rep in me. Also tried out a belt for really the first time ever, gotta say felt pretty good. Can't remember the last time I squatted 301 and, for being at the end of a workout, it felt pretty good. Think I may start incorporating a belt more on heavier sets and see what I can get out of it.
 
Bench Press
44x10
94x5
114x5
134x5
154x3
164x3
174x3
181x1
181x1
181x5

Back Squat(last rep paused)
134x5
184x5
224x3
224x3
224x3
224x3
224x3

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

DB Lateral Raise
15x10
15x10
15x10

Pec Deck
90x10
120x10
120x10
120x10
 
2" Deficit Deadlift
134x5
224x5
264x3
304x3
314x2
326x1
326x1
326x7

Legs Up Bench
44x10
94x5
114x5
134x5
151x5
151x5
151x5

Chin-Ups
17
9
7

Barbell Hyperextension
44x10
134x10
134x9
134x7

Rear Delt Flyes
10x10
20x15
20x13
20x13

Deadlifts felt very strong, bench not so much.
 
Floor Press
44x10
94x5
114x5
134x5
159x3
164x3
171x1
171x1
171x6

Deadlift
134x5
224x5
294x3
294x3
294x3
294x3
294x3

Wide Grip Incline Bench
44x10
84x5
111x13
111x9
111x6

Overhead DB Tricep Extension
10x10
20x10
20x8
20x8

Hammer Curl
15x10
30x10
25x10
25x10
 
Front Squat
134x5
164x5
194x1
214x3
219x2
226x1
226x1
226x3

Back Squat(last rep paused)
134x5
164x5
194x5
224x3
256x3
256x3
256x4

Close Grip Bench
44x10
94x5
114x5
134x5
154x3
154x3
154x3
154x3
154x3

Incline Bench
44x10
94x5
114x5
134x3
134x3
134x3
134x3
134x3
134x1

Stiff Leg Deadlift
44x10
134x5
184x5
204x11
204x10
204x10

Reverse Lunge
44x10
104x10
104x10
104x10

Single Arm Lat Pulldown
25x10
55x10
55x10
55x10

EZ Bar Curl
25x10
50x10
50x10
50x5

V-Grip Cable Row
120x6
100x8
85x10
 
Bench Press
44x10
94x5
114x5
134x5
164x3
164x3
164x7

Paused Back Squat
166x5
204x2
204x2
204x2
204x2
204x5

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

DB Side Lateral
10x12
12x12
12x12

Pec Deck
105x12
105x12
105x12
 
Deadlift
134x5
184x5
224x5
264x1
304x1
336x3
336x3
336x3

Legs Up Bench
44x10
94x5
114x5
134x5
154x2
154x2
154x4
154x7

Chin-Ups
17
8

Hyperextensions
BWx10
50x10
154x10
154x8

Rear Delt Flyes
15x12
15x12
15x13

Worst session in a while. Sick and deadlifts felt like shit. Oddly enough bench felt ok.
 
Floor Press
44x10
94x5
114x5
134x5
154x3
154x5
154x4

Deadlift
134x5
304x5
304x5

Wide Grip Incline Bench
114x12
114x7

Overhead DB Tricep Extensions
20x10
20x10

Weighted Chin-Up
45x5
65x2
80x1
90x0

Still getting over cold/flu/whatever the fuck this is so kept everything quick and lighter with the exception of chins. Surprised I was able to hit 80, definitely need to start incorporating pull-ups into my routine again.
 
Front Squat
134x5
164x5
194x1
206x3
206x3
206x6

Close Grip Bench
44x10
94x5
114x5
134x5
161x4
161x2
161x2
161x9

Stiff Leg Deadlift
44x10
134x5
184x5
224x10
224x10

Reverse Lunge
44x10
114x10
114x10

Straight Single Arm Lat Pulldown
15x12
20x12
20x6, 15x5

Single Arm Lat Pulldown
40x12
55x6, 40x6

First time in probably a couple weeks that my left shoulder feels pain free, and damn did I surprise myself benching. 161 for 9 close grip is almost certainly a PR, though I gotta admit that last rep was beyond a grinder, straight up felt like it took me 10 seconds.
 
Back Squat
134x5
164x5
194x5
224x3
256x1
256x2
256x1
256x5

Incline Bench
44x10
94x5
114x5
141x2
141x2
141x2
141x2
141x2

DB Incline Bench
40x20
60x8

V-Grip Cable Row
85x12
120x12
120x10

EZ Bar Curl
25x10
55x10
57x7

Single Leg Press
60x10
60x10
 
Paused Back Squat
224x11
274x1
284x1
306x0

Bench Press
44x10
94x5
114x5
134x5
171x2
171x2
171x10

Seated DB Bench
25x10
35x10
45x7
45x4

Lateral Raises
15x12
15x14

Pec Deck
75x10
120x10
120x10
 
Deadlift
134x5
184x5
224x5
274x1
314x1
341x1
341x1
341x1
341x9

Legs Up Bench
44x10
94x5
114x5
134x5
154x2
154x2
154x2
154x2
154x2

Chin-Up
25x10
25x6

Hyper extension
44x10
94x10
134x10
174x6
174x5

Rear Delt Fly
15x10
20x15
20x13
 
DB Overhead Tricep Extension
15x10
20x10
20x10

Deadlift
314x5
314x5

DB Curl
25x13
25x13

Floor Press
134x5
159x4
161x7

Wide Grip Incline Bench
44x10
94x5
121x10
121x5

Gym was packed and only had around 40 minutes to get everything done, hence the no warm up for deadlifts.

Still, not a terrible session.
 
Front Squat
134x5
164x5
194x1
209x1
209x1
209x1
209x1
216x2

Close Grip Bench
44x10
94x5
114x5
134x5
166x2
164x2
164x2
164x2
171x2

Stiff Leg Deadlifts
134x5
184x5
244x10
244x6

Reverse Lunge
44x10
94x5
134x10
135x10

Straight Single Arm Lat Pulldown
15x10
25x10
25x10
20x10

Single Arm Lat Pulldown
42.5x10
50x10

Once again reminded that I fucking hate early morning sessions. Legs started to wake up by lunges but front squats felt like absolute garbage.
 
Bench Press
44x10
94x5
114x5
134x5
151x3
166x3
174x2
186x1
186x1
186x5/6?

DB Bench
70x10

Back Squat
134x5(last rep paused)
164x5(last rep paused)
194x5(last rep paused)
224x3(last rep paused)
249x3
261x2
276x1
276x1
276x3

Bench felt great. So good in fact that I fucked up and lost count of how many reps I did my last set. I'm leaning towards 6 but I'm really not sure. Definitely had another rep in me as last one I very badly mistimed and still almost had it.

Squats felt ok to start but by 249 I was really starting to rush. First two singles at 276 felt tough but alright. Last set my form completely went to shit. Misgrooved the second rep and ended up leaning pretty far to my right side. Then fucked up the third rep even worse and was just about completely on my right leg before rebalancing. Truthfully possibly the worst my form has been since the quarter squats I did in high school.
 
Deadlifts
134x5
224x5
274x1
304x1
331x3
351x2
371x1
371x1
371x3

Chin-Ups
Bwx10
35x10

V Grip Row
85x10
120x6, 100x4

Single Leg Press
10
90x10

Seated DB Press
30x10
40x10

Pec Deck
80x10
120x10
 
Floor Press
44x10
94x5
114x5
134x5
159x3
166x2
176x2
176x6

Deadlift
134x5
224x3
274x1
314x1
364x1

DB Incline Bench
40x10
50x10
60x9

Overhead DB Tricep Extension
20x10
 

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