Adam K Journal

[Adam Keep]

Here is the first entry in my training journal.

Incline Bench: wu, 225x5r, 275x3sx5r, 250x6r

Hang Snatch: wu, 135x3rx2s, 185x3rx2s, 225x2rx2s, 245x1r

Box Squat(for speed): wu, 225x5r, 245x5r, 265x5r, 285x5r

Bottom Squat: 315x1r, 405x1r, 495x1r, 585x1r

Pullups: 11, 10, 10

Weighted dips: 90x10r, 135x6r, 180x1r

Grip/abs/conditioning: stuff like rolling thunder, grippers, high rep RDL, body squats, lunges, and a miriad of ab work.

BW: 226.6lbs


Tell me what you guys think about my routine, any suggestions are welcome.

Adam K

[Adam Keep]

Today was plyos and a bit of cardio/sprinting.

Vertical leaps: 3sx5r

Bounding: 3sx6r

Hopping(front to back):3sx20r
(side to side):3sx20r

Explosive pushups: 3sx5r

Concept 2 rowing machine: 5 sprints of 30 sec each

Stair stepper: 5min sprint every 30sec for 30sec

Treadmill walk: 5min on upgrade

[Adam Keep]

Hang clean and press: barx5r, 135x5r, 185x5r, 225x5r, 275x2r, 315x1r with 2 presses

Front Squat: barx5r, 135x5r, 225x5r, 275x5r, 315x5r, felt weak today on these

RDL on 8" block: 135x5r, 225x5r, 315x5r, 405x5r, very easy, might have been able to go 495x5r (my pr is 495 for two on RDL)

Bench Lockouts (about 8" of movement): 135x5r, 225x3r, 315x3r, 315x3r, 365x3r, 365x3r (my flat bench strength is weak)

18" DL: 245x3r, 445x3r, 535x3r, 625x3r, 715x1r (felt ok)

Chin Ups: 10, 10, 8

Grip, abs, body squats

[Adam Keep]

Had a bad workout today, lower back and right shoulder felt like turd.

Incline: wu, 225x5r, 265x5r, 295x3r, 245x8r

Hang Snatch: 135x5r, 185x2sx5r, shoulder started to hurt, so I stoped

Box Squat: 135x5r, 225x5r, 285x5r, 315x5r

Bottom Squat: 315x1r, 405x1r, 495x1r, never doing these again, or if I do I'll definately start lighter, boy is it dumb to start heavy!

Pullups, 11, 10, 8

Step ups(box ht just above knee):135x3sx8r

Grip and ab work.

Going to take the rest of the week off, and get back to lifting next Tuesday.