Wow! I didn’t realize it would be so hard to post once I started up training in the evenings with the Front Range club. This is going to be a bigger post, so don’t go away too soon. My first week-and-a-half has been awesome! It was definitely a good decision because I’ve been hitting all of my squats and the support from the other lifters has been key to me training so hard, so frequently. Below are the last few sessions, picking up where I left off from my last post.
Note: You’ll notice there are a few days where I cleaned from the blocks with only 60 kilograms. I’m working on technique and timing with these. I seem to start to bend my arms too soon, so we’re working this out right now.
Week 5
Day 1 (4/20/15)
Bodyweight: 175.6 lbs
Hours of Sleep (night of 4/19): 7 hours
Sleep Quality: 73%
HRV: 97.4
Readiness Score: 9/10
Back Squat: 50×6, 70×6, 90×6, 110×4, 120x2x5, 130x2x5
Press: 50x2x5, 65x2x5, 70×4,6 <–belt
BB Row: 70x2x8, 75x2x8
GHR: 10, 30#x4x8
Ab Wheel: 3×10
Face Pulls: 30#x2x15
Day 2 (4/21/15)
Bodyweight: 178.0 lbs
Hours of Sleep (night of 4/20): 7 hours 3 minutes
Sleep Quality: 69%
HRV: 85.2
Readiness Score: 7/10
Front Squat: 60x2x5, 80×5, 90×3, 110x4x2
Snatch: 40×3, 50x2x3, 60x2x3
Clean RDL: 90×8, 110x4x5
Push Press: 60×4, 80×4, 85x2x4
Day 3 (4/22/15)
Bodyweight: 178.6 lbs
Hours of Sleep (night of 4/21): 6 hours 55 minutes
Sleep Quality: 71%
HRV: 88.5
Readiness Score: 9/10
BHN Jerk: 50×4, 70x2x3, 80×2, 90x3x2
Back Squat: 60×6, 90×3, 110×3, 130×3, 140×3,147x3x3, 140×3
Deadlift: 110×2, 140×5, 150×5, 170×5,3/5<–stopped 2 short of goal reps
GHR: 8, 30#x2x5
GHR Sit-ups: 10, 25#x2x10
Day 4 (4/24/15)
Bodyweight: 179.0 lbs
Hours of Sleep (night of 4/23): 7 hours
Sleep Quality: 66%
HRV: 101.4
Readiness Score: 7/10
Block Snatch (@knee): 40x2x3, 50×3, 60×3, 70×3, 76×3, 80×3, 87x4x2
Snatch Pulls: 92x4x5
Back Squat: 60×8, 90×6, 110×3, 127x2x6, 135x3x6
Glute Hypers: 45#x3x12
Lateral Planks: 3×30 seconds
Day 5 (4/25/15)
Bodyweight: 178.0 lbs
Hours of Sleep (night of 4/24): 8 hours 1 minute
Sleep Quality: 85%
HRV: N/A
Readiness Score: N/A
Snatch: 40×3, 50×3, 60×3, 70×1, 76×2, 82×2, 85x2x1, 80×1, 85×1
Block Clean: 60x6x3
Front Squat: 60×6, 80×4, 102x3x4, 110×4
Push Press: 60×5, 80×5, 90x3x5
Reverse Hypers: 180#x2x12
Week 6
Day 1 (4/27/15)
Bodyweight: 179.0 lbs
Hours of Sleep (night of 4/26): 7 hours
Sleep Quality: 71%
HRV: 98.4
Readiness Score: 9
Block Clean: 60x8x3
Clean Pulls: 90x5x5
Back Squat: 60×6, 90×5, 115×3, 130x2x6, 135×6, 130x2x6
GHR: 3×10
Ab Wheel: 2×10
Day 2 (4/28/15)
Bodyweight: 178.2 lbs
Hours of Sleep (night of 4/27): 6 hours 52 minutes
Sleep Quality: 70%
HRV: 91.7
Readiness Score: 9/10
Snatch Balance: 50×4, 70×3, 75×3, 80x2x2, 85×2, 90x2x2, 80x3x2
Front Squat: 60×5, 90×3, 105×2, 123x2x2, 130x3x1
Klokovs: 20x3x45 seconds
Russian Twists: 20#x3x15
Day 3 (4/29/15)
Bodyweight: 179.4 lbs
Hours of Sleep (night of 4/28): 6 hours 47 minutes
Sleep Quality: 71%
HRV: 81.3
Readiness Score: 7/10
BHN Jerk + Jerk: 50×2+1, 70×2+1, 90×2+1(2), 100×1+1(2), 105×1+1(2)
Block Clean: 60x6x3
Back Squat: 60×5, 90×4, 110×3, 130×3, 140×3, 147x3x3, 135×3