Some moderate bench press work followed by light hang cleans. The sore ribs are still sore but I’m getting there.
I have to stop the madness. I know. I’ve been changing workouts every week – sometimes right in the middle of the week. It all started when I decided seriously to get into a daily workout. I stumbled across an Olympic Lift training book. So, I thought I would try that. Then I encountered Mark Rippetoe and Starting Strength. Then I ran across Texas 5×5 (which is a Rippetoe rip off). Somewhere in there I switched to Vince Grand’s 6×6. Then I thought I would try Mon Wed Frid 1 barbell exercise for each body part for 21 reps. Let’s not forget Barbell Complex workouts of 5 sets / 5 movements / 5 reps / 5 minutes rest in between. A few weeks ago I came across a very interesting workout centered on the big 5 (deadlift, squat, bench, clean and jerk, and snatch). But now, I’ve created my own version.
Using a modified 5×5 / modified Big 5 / modified Starting Strength, I came up with this. Using the following rep scheme of: 10 rep warm up / 7 rep moderate increase / 5 rep x 3 set “heavy”
75% Clean deadlift into an elbows high, triple extension, clean muscle over
110% Clean Heavy Triple Extension Pull
70% Hang Clean
And, from then on you can see the pattern. Today is day 2 in the pattern. So, it’s heavy clean and then heavy row. While my clean is still an embarrassing 190, it is even worse because I stepping back off that to 180 and then using an every-other-work-out-add-2.5 pounds (ala Mark Rippetoe) and see what happens.
Trying to get my two main “heavy” lifts back to a respectable place. My top bench is 365 and my top squat is 395. Stuck at 320 on both of them right now.
Bench 135 x1 0; 225 x 8; 275 x 4; 315 x 1; 320 x 1
Squat same as above.
I also need to get my Pull Ups back up. Used to be 10. Stuck at 3. It would help if I could lose the 35 pounds I put on since I was doing 10 reps.
Sucks getting old.
10 Sets (took 28 minutes)
2 Burpee / Jumping High Bar Pull Up
2 Burpee / 2 24″ Box Jump
2 Burpee / Kettlebell Swing 45lb
1 minute rest in between rounds.
Moderate Power Cleans