Placebro
Senior Member
- Nov 3, 2014
- 203
- 66
Hey all:
I enjoy keeping training logs on sites for input and general comraderie. Right now its my off-season I havent committed to any meets yet, though I may in June if thats the case Meet prep will start mid March. Off season I generally fall back on a 531 protocol with the 4th day being upper back OLY-ish movements. For my last meet I used Lillys cube method which I enjoyed because of variety and the tweaking of what seems like a conjugate method geared for Raw Lifters. Im 2 years removed from Herniating 3 discs in my cervical spine. I was planning on getting a Microdesectiomy but fortunately avoided it. My strength in my left arm is still and may never be close to what it was but slowly I am building myself back up again.
Yesterday went like so...
Standing OHP - 135x5 155x3 175x3 195x3 205x1 150x3x8
Snatch Grip High Pull - 135x10 185x5 215x3 245x3 280x1 300x3
Hang Clean - 135x5 155x5 175x3 205x3 225x3
BB Shrug - 225x20 315x20 405x15,15
Face pulls - 3x15
It's been 2 years since I've attempted a strict OHP over 200 lbs. it felt better than I thought it would. Gives me hope that I can get back up to 250 and beyond.
My cleans seem to be improving, slowly the catch portion of the lift is looking less retarded
I enjoy keeping training logs on sites for input and general comraderie. Right now its my off-season I havent committed to any meets yet, though I may in June if thats the case Meet prep will start mid March. Off season I generally fall back on a 531 protocol with the 4th day being upper back OLY-ish movements. For my last meet I used Lillys cube method which I enjoyed because of variety and the tweaking of what seems like a conjugate method geared for Raw Lifters. Im 2 years removed from Herniating 3 discs in my cervical spine. I was planning on getting a Microdesectiomy but fortunately avoided it. My strength in my left arm is still and may never be close to what it was but slowly I am building myself back up again.
Yesterday went like so...
Standing OHP - 135x5 155x3 175x3 195x3 205x1 150x3x8
Snatch Grip High Pull - 135x10 185x5 215x3 245x3 280x1 300x3
Hang Clean - 135x5 155x5 175x3 205x3 225x3
BB Shrug - 225x20 315x20 405x15,15
Face pulls - 3x15
It's been 2 years since I've attempted a strict OHP over 200 lbs. it felt better than I thought it would. Gives me hope that I can get back up to 250 and beyond.
My cleans seem to be improving, slowly the catch portion of the lift is looking less retarded