Big Bear: Cant hold me down forever

[bigbear6708]

Friday:
PT: 3.6 - 4ish miles...slower today

GYM:
Hang Clean: 2 RM (155)
3x2 @ 135

Deadlift: work up to max. got 545..felt GREAT!!!

rested I could have gotten more. not bad for friday. plus for some odd reason the last few days my knee has been exceptionally sore. today called for sprints..I didnt do them. maybe sunday morning I will hit some intervals...or a ruck march, not sure yet

[superbilt]

Nice job on the DL!

[bigbear6708]

thanks! getting stronger and leaner, love it.

yesterday:
PT:
pyramids
10 pushups, 5 pullups, 10 military press
11 pushups, 6 pullups, 11 military press
etc. all the way to 15 pushups.

various abs after

GYM:
DL work to 5RM max: 455x5
DB Row: 115x8, 120x7, 130x5

weighted chinup:
25lbsx 5,4,3,2,1,2,3 (done with minimal rest)

[bigbear6708]

Weds
PT: 1/4 mile sprints

NO GYM

Thurs:
PT: lots of Pushups and Situps

GYM:
Bench: 3x5, 205

Squat clusters:
375x2,2,1
405x1,1,1,1

Box Jump
8x3 @ 30ish inches

Squat cluster explanation...the key is speed
-4-6 total reps per "SET", 3ish clusters per set
"cluster": 1-3 reps done fast, short rest, x3 or 4..depending how many it takes to hit the prescribed total reps. as you can see, it took me 3 clusters to hit my first set, and 4 for the last set. I could have knocked out 4-6 reps easily in one massive long grinding set..but the key is speed and being explosive.

[bigbear6708]

Monday:
Squat 3x5, 365
DB Press: 3x5, 60 lb DBs

10 rounds
As many pullups w/ 25 lb vest followed by 100 yd sprint

tuesday:
PT: Various pushups and pullups circuits

GYM: Powerclean 3RM: worked to 175x3, 2 sets..felt good
went for 185x3

work up to heaviest set possible of
-DL to knees, back to floor
-DL to Hips, back to knees
-High pull from knees, back to floor
-Powerclean...that is all 1 rep

for 3 reps..got 135, high pull was my weak area

[bigbear6708]

Thursday GYM:
PushPress 3RM (worked to 175x3)

Squat clusters:
375(2,2,1)
400(1,2,1)
400(1,1,1,1)

[bigbear6708]

MONDAY:
PT: 4 mile run, slow pace

GYM:
Squat 3x5: 367 lbs
--------
5 rounds:
1 sh. press (152lbs)
1 pullup
1 Press
3 Pullups
1 Press
5 Pullups
repeat for time.

[bigbear6708]

Weds:
Intervals for PT

GYM:
Deadlift 3x5 375 lbs
(left belt in car to really work form)

5 rounds:
hang clean 135 x 3
65 lb Kettlebell swing 8 each arm
ss
kettle bell rowx8

[bigbear6708]

Friday: (forgot what PT was)
GYM: "box bench"..at this particular gym, I dont have a bench to use..so I stack plyo boxes to make a bench...I started naming it, because i get almost no feet drive, its all chest...a little harder to do

Box bench: 190x3x5
ss w/
ab twist
----
Squat clusters
375x2,2,1
395x1,1,1,1,1
(focus on speed, very short rest between mini sets)

Sunday:
Powerclean: 175x5x3 (setsxreps)
---
21,15,9 reps
225 deadlift
Handstand sh. press (did not do all reps...its hard!)

Monday:
no PT,
GYM:
Squat 3x5 @365
--
5 rounds
10 reps: 45lb walking overhead lunge
10 20" box jumps
10 pullups
repeat. (15 minutes to finish)

[Commander]

Neat workouts you've been getting in.

Very creative on the box bench.

And yes, handstand pushups are insanely tough.