Skinny Guy Who Loves Snatches

[BobVulture]

Front Squat
134x5
164x5
194x1
207x3
219x2
231x1
231x1
231x1

Incline Bench
44x10
94x5
114x5
139x3
147x2
156x1
156x1
156x1

Reverse Lunge
44x10
144x10

Single Arm Lat Pulldown
40x10
70x10

 

[BobVulture]

Back Squat (lat rep paused)
134x5
164x5
194x5
224x1
241x4
241x4
241x7

Incline Bench
44x10
94x10
94x10
94x15

Single Leg Press
70x10
70x10
70x10
70x10
70x10

DB Row
25x10
35x10
35x10
35x10
35x10
35x10

DB Curl
15x10
25x11
25x10
25x10
25x9
25x7
25x7

First day of the new program cycle and must say felt pretty damn good. Squats felt the best they have in a while, though left shoulder was pretty achy during bench.

 

[BobVulture]

Wednesday, 6/5

Bench Press
44x10
94x5
114x5
134x5
154x3
171x4
171x4
171x7

Paused Back Squat
134x5
184x1
204x3
204x3
204x3
204x3
204x3
204x3
204x6

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

DB Lateral Raise
15x10
15x10
15x10
15x10
15x10

DB Incline Bench
35x10
35x10
35x10
35x10
35x10

Friday, 6/7

4.75" Deficit Deadlift
134x5
184x5
224x5
264x1
286x4
286x4
286x7

Legs Up Bench
44x10
94x5
121x10
121x10
121x10
121x11

Hyperextension
44x10
134x10
134x8
134x7
134x7

Rear Delt Flyes
15x12
15x10
15x10
15x10

Saturday, 6/8

Floor Press
44x10
94x5
114x5
134x5
161x4
161x4
161x7

Snatch Deadlift
134x5
184x5
231x3
231x3
231x3
231x3
231x3
231x3
231x7(straps)

Wide Grip Incline Bench
44x10
104x15
104x10
104x10
104x9
104x9

DB Bench
40x10
55x10
55x8
55x8
55x7
55x7

Overhead DB Tricep Extension
10x10
15x10
15x10
15x9
15x8
15x7

Squats and deadlifts all felt great. Left shoulder felt awful on Wednesday and a little better on Friday and yesterday, though I was still able to hit the bench reps I wanted to.

 

[BobVulture]

Front Squat
44x10
134x5
164x3
184x3
201x4
201x4
201x4

Close Grip Bench
44x10
94x5
114x5
131x10
131x10
131x9x
131x7

Stiff Leg Deadlift
44x10
134x5
184x5
204x10
204x10
204x8
204x6
204x6

Reverse Lunge
44x7
94x10
94x10
94x10
94x10
94x10

Single Arm Lat Pulldown
40x10
55x10
55x10
55x10
55x10
55x10

Did not end my first week on a high note. Squats felt weak, first working set benching felt good then it fell off. Arms and chest still felt very sore from yesterday.

Thoughts after first week of new cycle-
Back squats and deficit deadlifts felt great, which had me thinking maybe my quads had gotten a lot stronger, though after how awful front squats felt today idk if that's the case.

With the exception of my left shoulder, my upper body strength has been feeling ok. Had planned to replace add in more DB benching this cycle as I've always imbalance issues, but now I'm really thinking that might be overkill. Arms just felt burnt out today.

I have a feeling I'm getting a little overzealous with my accessory lifts, transitioning back to 5 sets per lift is a big jump up in volume and I need to remember that. Looking back at the weights I started with last cycle, granted that was 9 weeks ago, they were much much lighter (44 reverse lunge vs 94 today, 134 SLD vs 204 today). All in all I need to get out of the going heavy mindset and take these early weeks easier.

 

[BobVulture]

Wednesday, 6/12

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

Incline Bench
44x10
106x8
106x8
106x8
106x8

DB Curl
20x10
20x10
20x8

Horrible session, squats didn't feel terribly off just had no strength, could've maybe gotten a 4th rep on that last set but it would've been ugly.

 

[BobVulture]

4.75" Deficit Deadlift
44x10
134x5
184x5
224x5
264x1
284x1
306x3
306x3
306x3
306x5

Bench Press
44x10
94x5
114x5
134x5
154x5
169x1
181x3
181x3
181x3
181x5

Legs Up Bench
131x8
131x8
131x8
131x7

Paused Back Squat
134x5
184x3
216x2
216x2
216x2
216x2
216x2
216x2
216x2
216x2

Seated DB Press
30x12
30x10
30x10
30x8
30x8

DB Lateral Raise
5x20
10x12
10x12
10x10
10x10
10x10

Rear Delt Flyes
5x15
10x12
10x12
10x12
10x12
10x12

Hyperextension
44x10
94x10
94x10
94x10
94x10
94x10

Double session to make up for missing yesterday.

Deadlifts felt good, 5th rep on the last set was tough but not ugly and I maybe could've squeezed out one more.

Bench felt very strong, really happy to be able to get 5 reps on that last set.

Squats however continue to be a nuisance. I wouldn't say any of the reps felt hard today, but just felt off and moved a lot slower than I should have for that weight.

Dropped the weight for all my accessory work and for the most part felt good, pressing always feels awful.

 

[BobVulture]

Front Squat
134x5
164x3
201x3
201x3
211x3
211x4

Close Grip Bench
44x10
94x5
114x5
141x8
141x8
141x8
141x8

Stiff Leg Deadlift
134x5
184x10
184x10
184x10
184x10
184x10

Reverse Lunge
44x10
104x10
104x10
104x10
104x10
104x10

Single Arm Lat Pulldown
35x10
50x10
50x10
50x10
50x10
50x10

 

[BobVulture]

Back Squat
134x5(last rep paused)
164x5(last rep paused)
194x5(last rep paused)
224x3(last rep paused)
249x3(last rep paused)
264x2(last rep paused)
264x2(last rep paused)
281x1
281x1(paused)
281x1,1,1

Incline Bench
44x10
111x6
111x6
111x6
111x13

Single Leg Press
80x10
80x10
80x10
80x10
80x10

DB Curl
20x15
20x13
20x12
20x10
20x10

DB Row
25x10
40x14
40x12
40x12
40x10
40x10

Damn squats felt good today. Last set was supposed to be an amrap but ended but wasn't confident after the first rep so ended up racking the bar then immediately unpacking between reps. Figured that probably translated to a double.

 

[BobVulture]

Bench Press
44x10
94x5
114x5
134x5
154x5
174x3
184x2
184x2
196x1
196x1
196x2

Paused Back Squat
229x1
229x2
229x1
229x2
229x2
229x5

Seated DB Press
40x10
40x10
40x6
40x5

DB Lateral Raise
12x14
12x12
12x12
12x12

Pec Deck
75x10
105x10
105x10
105x10
105x10