The final week of focusing on my hang clean. Also, the first time I lifted 4 times in a week since . . . a long time ago. You’ll see my frustration begin to surface when you look at my varied exercise selection and repetition schemes. I thought it would be a good idea to mix things up (a.k.a., training ADD). This was also the week that the “Barracks Plague” started to take control of my immune system, slowly breaking me down to the point of intolerable anguish, forcing me to admit defeat and go to the clinic to get put on antibiotics. The antibiotics coincided with my pre-planned de-load week (10/7-10/11), so that was fortunate for me.
Push-Press 3×3 225lbs *wrote the word “solid” in my notes. must have felt like a good few sets.
Bench Press 1×4, 2×3, 1×6 275, 275, 225 *needed a spotter.
Pendlay Row 5×5 5×5
DB Bench Press w/ 1-Arm Row 1×10 105lbs
DB Laterals 1×10 (4:0:6) 25lbs
Cable Tricep Extensions & Bicep Curls 1×10 117lbs, 97lbs
Hang Clean 3×2&2(cluster) 205lbs
Front Squat 3×3&3(cluster) 225lbs
Deadlift 3×3&3(cluster) 315lbs
Snatch-Grip Power Shrugs(straps) 3×3 205lbs
Pull-ups w/ GHR 3×10
Hang Clean & 3 push-presses 5×1 70kg
Hang Clean & Jerk 5×1 92kg
Hang High-Pull(straps) 3×3 100kg
Hang Power Shrugs 3×3 115kg
OH Press w/ 1-Arm DB Row 2×5 @ 135lbs & 2×10 @ 105lbs
Hang Clean 95lbsx3, 155lbsx3, 205lbsx1, 240lbsx1, 270lbsx0, 280lbsx0 *caught but not finished
Hang Power Shrugs(straps) 3×3 325lbs
Deadlift (hook grip) 5×1 410lbs