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My Training Journal
- Thread starter ExtraMile
- Start date
I only drink every so often. Last time I drank was on new years, so I dont worry about it too much when I do. The rest of the time my diet is real strict anyway.
I went to check out that bionic video you mentioned after reading your post. After watching a few videos I noticed that no one doing the FRAN workout actually racks the bar when they are doing the front squat. They all basically just hold it against their chest with the elbows under at various angles. I think the highest elbows I saw in any of them were at like a 45 degree angle. You're probably better off doing them that way, skipping the full rack, since its such a low weight and you're moving so fast. That'll save your wrists and shouldn't be too hard to hold since the weight is low.
Keep in mind that if you were using a heavy ass weight and doing full cleans and jerks or full clean/push press, you'd be pausing at the top of the clean and adjusting your grip before you actually brought the weight overhead.
Today - legs
Squat
110 x 5
132 x 5
154 x 5
182 x 3
209 x 1
248 x 8
Front Squat
121 x 6
143 x 6
143 x 6
143 x 6
Standing Calf Raise
242 x 12-8-6 (rest pauses)
Calf stretching
DB RDL
88's x 20
I think I should start using straps here because I've not progressed for the last 3 times I did these simply because of grip...
Walking DB Lunge
61's x 12/12
61's x 10/10
No doubt my glutes will be super sore; lunges really tear them up for me. I hate front squats though lol. My squatting had been going great lately.
I've eaten 21 eggs today lol
Not going to list all the meals but today I ate:
413g pro
208g carb
130g fat
= 3653kcal
(100% clean foods)
Squat
110 x 5
132 x 5
154 x 5
182 x 3
209 x 1
248 x 8
Front Squat
121 x 6
143 x 6
143 x 6
143 x 6
Standing Calf Raise
242 x 12-8-6 (rest pauses)
Calf stretching
DB RDL
88's x 20
I think I should start using straps here because I've not progressed for the last 3 times I did these simply because of grip...
Walking DB Lunge
61's x 12/12
61's x 10/10
No doubt my glutes will be super sore; lunges really tear them up for me. I hate front squats though lol. My squatting had been going great lately.
I've eaten 21 eggs today lol
Not going to list all the meals but today I ate:
413g pro
208g carb
130g fat
= 3653kcal
(100% clean foods)
Last edited:
Today was an awesome workout.
Benchpress
88 x 5
110 x 5
143 x 5
171 x 3
198 x 3
Military Press
bar x 9
83 x 5
121 x 6 Big PR!
Incline DB
55's x 6
61's x 6
66's x 6
66's x 6
Weighted Bench Dips
88 x 6
187 x 10 PR (failed 11th rep)
99 x 20 PR
4 sets lateral raises because I felt like it
My military press is going really well lately. When I weighed 210+ my best set was 116x5. It has been the hardest lift for me to get to progress pretty much since I started lifting. Now lately it has been going really well... Actually most of my lifts have been making good progress. Im pretty sure its the diet. All this time spent trialing and testing differant carb/fat intakes and adjusting accordingly is paying off.
However my shoulder is starting to bother me, its been getting tighter for a while and now its a stretch to get into squat position, its starting to get worse I think since it was feeling off today. May have to back off from the dips for a while. My gym is closing over easter so Im forced to take 4 days off next week and I think another 4 days off the week after, that should be good for recovery.
Benchpress
88 x 5
110 x 5
143 x 5
171 x 3
198 x 3
Military Press
bar x 9
83 x 5
121 x 6 Big PR!
Incline DB
55's x 6
61's x 6
66's x 6
66's x 6
Weighted Bench Dips
88 x 6
187 x 10 PR (failed 11th rep)
99 x 20 PR
4 sets lateral raises because I felt like it
My military press is going really well lately. When I weighed 210+ my best set was 116x5. It has been the hardest lift for me to get to progress pretty much since I started lifting. Now lately it has been going really well... Actually most of my lifts have been making good progress. Im pretty sure its the diet. All this time spent trialing and testing differant carb/fat intakes and adjusting accordingly is paying off.
However my shoulder is starting to bother me, its been getting tighter for a while and now its a stretch to get into squat position, its starting to get worse I think since it was feeling off today. May have to back off from the dips for a while. My gym is closing over easter so Im forced to take 4 days off next week and I think another 4 days off the week after, that should be good for recovery.
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Today was another awesome workout
my plan was to work up to 242x6 on the deadlift for this week and start ramping back up to heavy weights each week
Power Cleans
88 x 3
121 x 3
143 x 1
165 x 1
165 x 1
165 x 1
Deadlifts
132 x 5
176 x 5
220 x 1
242 x 6
286 x 9
deads felt strong so decided to load it up a little more and pull some reps
BB Row - really need to get stronger at these
132 x 4
143 x 4
143 x 4
143 x 4
Close Neutral Chins
bw + 22lbs x 8
bw + 33lbs x 6
bw + 44lbs x 4
bw x 10
BB Curl
66 x 5
99 x 4
Hammer Curl (cross body)
50's x 10
55's x 6
50's x 8
3 sets Abs
going to stop doing power cleans, my form sucks and I hate them... doesnt really seem to benefit just takes away from my deads.
my plan was to work up to 242x6 on the deadlift for this week and start ramping back up to heavy weights each week
Power Cleans
88 x 3
121 x 3
143 x 1
165 x 1
165 x 1
165 x 1
Deadlifts
132 x 5
176 x 5
220 x 1
242 x 6
286 x 9
deads felt strong so decided to load it up a little more and pull some reps
BB Row - really need to get stronger at these
132 x 4
143 x 4
143 x 4
143 x 4
Close Neutral Chins
bw + 22lbs x 8
bw + 33lbs x 6
bw + 44lbs x 4
bw x 10
BB Curl
66 x 5
99 x 4
Hammer Curl (cross body)
50's x 10
55's x 6
50's x 8
3 sets Abs
going to stop doing power cleans, my form sucks and I hate them... doesnt really seem to benefit just takes away from my deads.
ghettostudmuffin
New member
The benefit of power cleans is the power you develop doing them. They teach you to utilize your strength fast.
That said they are also a solid trap builder.
For a pure bodybuilding approach to training they are not necessary, but for a program building some athletic power and mobility in it they are a staple imo. A program with handstands, turkish getups and power cleans would help develop better spacial awareness and a more balanced body.
All that said if you were going to incorporate power cleans you would be better off doing the heavy deadlifts first, not after.
That said they are also a solid trap builder.
For a pure bodybuilding approach to training they are not necessary, but for a program building some athletic power and mobility in it they are a staple imo. A program with handstands, turkish getups and power cleans would help develop better spacial awareness and a more balanced body.
All that said if you were going to incorporate power cleans you would be better off doing the heavy deadlifts first, not after.
I have always read that speed or dynamic lifts should be done first...
I honestly prefer one arm snatches... I have trouble keeping my hips down on power cleans and I lack the wrist flexibility to rack the bar with my elbows up high. I was doing dynamic box squats before deadlifts for a while, I might go back to that. Maybe Ill rotate in the power cleans every so often.
I honestly prefer one arm snatches... I have trouble keeping my hips down on power cleans and I lack the wrist flexibility to rack the bar with my elbows up high. I was doing dynamic box squats before deadlifts for a while, I might go back to that. Maybe Ill rotate in the power cleans every so often.
I definitely wouldn't recommend doing heavy deadlifts before your power cleans. Look at the weights you're using. A 165x1 powerclean is not going to significantly, if at all, detract from your 286x9 deadlift. The weight is so light in comparison on the cleans that if anything, it'll function as a nice warmup. Deadlifting first on the other hand is going fatigue your entire posterior chain. Technique/skill driven exercises are significantly harder to do when muscle fatigue is present.
Have you tried widening your grip a bit, keeping your elbows in, and letting the bar fall back to 2-3 fingers (as opposed to keeping a tight grip) as you get it into the rack? Other than that, you can try stretching the wrists regularly. Some peoples' arm dimensions just make it tough to rack a clean with a very narrow grip, regardless of wrist flexibility.
Have you tried widening your grip a bit, keeping your elbows in, and letting the bar fall back to 2-3 fingers (as opposed to keeping a tight grip) as you get it into the rack? Other than that, you can try stretching the wrists regularly. Some peoples' arm dimensions just make it tough to rack a clean with a very narrow grip, regardless of wrist flexibility.
