30 185.5 lb. Deadlift: 7 singles @ 215 lb. Dips: 7 singles with 12k. ½ snatch, 18k. Warm up: 2m @ 10rpm. Work set: 20m @ 10rpm. 220 reps total.
29 Deadlift: 5 singles @ 215 lb. Dips: 5 singles with 12k.
28 Deadlift: 3 singles @ 215 lb.
27 188 lb. Deadlift: 15 singles @ 210 lb. ½ snatch, 18k: 30m @ 10 rpm – 300 reps.
26 Deadlift: 13 singles @ 210 lb.
25 Deadlift: 11 singles @ 210 lb.
24 Deadlift: 9 singles @ 210 lb.
23 Deadlift: 7 singles @ 210 lb.
22 Deadlift: 5 singles @ 210 lb.
21 187 lb. Deadlift: 3 singles @ 210 lb. Half snatch, 16k: 40m @ 10rpm = 400 reps. This is the most snatches I’ve ever done. Really felt the benefits of high-rep snatches: core activation, efficient technique, cardio. Sweating profusely. HR at end of set: 168 bpm.
20 187 lb. Deadlift: 15 singles @ 205 lb. A few ab wheel rollouts. Light manual labor.
19 187 lb. Deadlift: 13 singles @ 205 lb. Ab wheel rollouts: 2x5. Chin ups: 2x5. Bent press, 24k: 5 per arm.
18 Deadlift: 11 singles @ 205 lb. ½ snatch, 18k: 20m @ 10rpm = 200 reps.
17 Deadlift: 9 singles @ 205 lb.
9-16 Traveled to San Francisco. Did 50-100 pushups most days.
8 187 lb. ½ snatch, 16k: 30m @ 10rpm = 300 reps. Everything felt easy. Nothing was close to giving out, but broke a heavy sweat and had a good cardio session. Lower back felt fine.
7 5 sets of 20 pushups close to bedtime.
6 Helped a friend move, then came home and trained. ½ snatch, 16k: 30m @ 10 rpm = 300 reps. HR at end of set: 145 bpm. In the evening, 5 sets of 20 pushups. Deadlift: 2 singles @ 205 lb. Felt good.
4 186.5 lb. Early morning pushups. 5 reps on the :30 for 10m = 100 easy reps. I’m thinking of basing my training on moderate-high volume pushups and snatches for a while. These movements complement each other, training the body in flexion and extension. Push, pull, and cardio. Meanwhile, I’ll continue working on restoring some flexibility, mobility, and strengthening some weak links.
3 186 lb. Early morning bodyweight training. 100 pushups, 100 prisoner squats. 5 reps on the :30, alternating between pushups and squats for 20m. Later, practiced bent press and ½ snatch with the 16k. Bent press: 4 sets of 2 per arm, focusing on mobility and a deep stretch. ½ snatch: 20m @ 8rpm = 160 reps. Focused on easy, gentle snatches and steady breathing. Lots of easy reps today.
2 185.5 lb. Easy bodyweight training, fasted in the early morning. 15 minutes of training. First 5m: 5 pushups on the :30. Second 5m: 5 prisoner squats on the :30. Third 5m: 5 pushups on the :30. Total of 100 pushups and 50 squats. Tried some 16k snatches. 1m on, 1m off @ 20 rpm for 16m = 80/80. Felt fine. Chiropractor appointment this afternoon. He said he had seldom seen someone so improved in a week.
1 186 lb. 100 pushups in 10m. First 6m, did 10 reps OTM, then switched to 5 reps on the :30. 24 chin ups in 8m. 3 reps OTM. Played with a few snatches and windmills with 16k. Lower back feeling much better.
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