Week 6, Day 4
Saturday 11/28
1. Military Press 75 1x5, 105 3x3 one clean per set
2. Deadlift 200 5x5
Saturday 11/28
1. Military Press 75 1x5, 105 3x3 one clean per set
2. Deadlift 200 5x5
I am not smarter than Brett Jones: My SFG 2 training journal.
- Thread starter Blake Nelson
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Week 7, Day 1
Monday 11/31
1. Deadlift 200 1x5, 255 1x3, 295 2x2
2. Bench Press 105 5x5
Week 7, Day 2
Tuesday 12/1
1. Bench Press 105 1x5, 135 1x3, 155 2x2
2. Front Squat 105 5x5
Notes: Everything felt solid. I only have 300 pounds in plates, so I won't be able to work up to a max single. Instead, I'll rep max 300 pounds. The bench at 155 felt smooth and not too slow. I look forward to testing next week.
Blake Nelson
Monday 11/31
1. Deadlift 200 1x5, 255 1x3, 295 2x2
2. Bench Press 105 5x5
Week 7, Day 2
Tuesday 12/1
1. Bench Press 105 1x5, 135 1x3, 155 2x2
2. Front Squat 105 5x5
Notes: Everything felt solid. I only have 300 pounds in plates, so I won't be able to work up to a max single. Instead, I'll rep max 300 pounds. The bench at 155 felt smooth and not too slow. I look forward to testing next week.
Blake Nelson
Week 7, Day 3
Thursday, 12/3
1. Warm-up with goblet squats and two-hand swings
2. Front Squat 105 1x5, 135 1x3, 155 2x2 one clean per set
3. Military Press 75 5x5 one clean per set
Week 7, Day 4
Friday, 12/4
1. Warm-up with TGUs and 1KB press
2. Military Press 75 1x5, 110 2x2 one clean per set
3. Deadlift 200 5x5 one clean per set
Notes: Nothing much to say, everything is going along nicely.
Blake Nelson
Thursday, 12/3
1. Warm-up with goblet squats and two-hand swings
2. Front Squat 105 1x5, 135 1x3, 155 2x2 one clean per set
3. Military Press 75 5x5 one clean per set
Week 7, Day 4
Friday, 12/4
1. Warm-up with TGUs and 1KB press
2. Military Press 75 1x5, 110 2x2 one clean per set
3. Deadlift 200 5x5 one clean per set
Notes: Nothing much to say, everything is going along nicely.
Blake Nelson
Week 8, Day 1
Tuesday, 12/8
Test day
1. Bench Press 95 1x5, 115 1x3, 135 1x2, 155 x1, 175 x1, 185 x1, 195 x1, 200 x1
2. Deadlift 200 1x5, 250 1x5, 300 1x10 (I only have 300 pounds worth of plates, so I tested my technical rep max)
Notes: 200 x1 and 300 x10 were both conservative tests, not all-out efforts. I am moving forward a little at a time. No big rush here.
Blake Nelson
Tuesday, 12/8
Test day
1. Bench Press 95 1x5, 115 1x3, 135 1x2, 155 x1, 175 x1, 185 x1, 195 x1, 200 x1
2. Deadlift 200 1x5, 250 1x5, 300 1x10 (I only have 300 pounds worth of plates, so I tested my technical rep max)
Notes: 200 x1 and 300 x10 were both conservative tests, not all-out efforts. I am moving forward a little at a time. No big rush here.
Blake Nelson
Week 8, Day 2
Thursday, 12/10
Test day
1. Military Press 65 2x10, 95 1x5, 115 1x2, 135 x1, 145 x1, 155 x1, 160 x1
Blake Nelson
Thursday, 12/10
Test day
1. Military Press 65 2x10, 95 1x5, 115 1x2, 135 x1, 145 x1, 155 x1, 160 x1
Blake Nelson
Week 8, Day 3
Friday 12/11
Test Day
1. Front Squat 95 1x10, 135 1x5, 155 1x2, 165 x1, 175 x1, 185 1x1, 1x12
Notes: I don't have a squat stand, so I need to clean the bar before I squat. I worked up to a max clean (I am not a terribly skilled "cleaner") and then repped it out on squats. 12 is not a true max, but it was plenty. My next cycle will be based on a conservative max estimate of 230.
Friday 12/11
Test Day
1. Front Squat 95 1x10, 135 1x5, 155 1x2, 165 x1, 175 x1, 185 1x1, 1x12
Notes: I don't have a squat stand, so I need to clean the bar before I squat. I worked up to a max clean (I am not a terribly skilled "cleaner") and then repped it out on squats. 12 is not a true max, but it was plenty. My next cycle will be based on a conservative max estimate of 230.
Week 9, Day 1
The new phase is starting today. I will write a longer post to explain what I am doing this time later.
Key: weight in pounds/reps x sets
1. Front Squat: 140/5, 150/5, 160/5, 170/5, 185/3 - one clean per set
2. Bench Press: 130/5, 140/5x2, 150/5x2
3. Dead Lift: 240/9, 260/9, 280/8x2
4. Military Press: 105/3, 115/3, 120/3, 125/3 - one clean per set
Notes: This feels appropriate (tough).
Blake Nelson
The new phase is starting today. I will write a longer post to explain what I am doing this time later.
Key: weight in pounds/reps x sets
1. Front Squat: 140/5, 150/5, 160/5, 170/5, 185/3 - one clean per set
2. Bench Press: 130/5, 140/5x2, 150/5x2
3. Dead Lift: 240/9, 260/9, 280/8x2
4. Military Press: 105/3, 115/3, 120/3, 125/3 - one clean per set
Notes: This feels appropriate (tough).
Blake Nelson
Week 9, Day 2
12/17
Key: weight in pounds/reps x sets
1. Clean Pull: 110/3, 120/3, 130/3x4
2. Hang Clean: 110/3, 120/3, 130/3x2, 140/2x2
3. Bench Press: 120/10x2
Notes: This was a nice quick one!
Blake Nelson
12/17
Key: weight in pounds/reps x sets
1. Clean Pull: 110/3, 120/3, 130/3x4
2. Hang Clean: 110/3, 120/3, 130/3x2, 140/2x2
3. Bench Press: 120/10x2
Notes: This was a nice quick one!
Blake Nelson
Week 9, Day 3
Saturday 12/19
Key: weight in pounds/reps x sets
1. Hang Clean: 110/4, 120/4, 130/4x2, 140/2x2
2. Front Squat: 140/8, 150/8, 160/8
3. Military Press: 95/7, 105/7, 115/7x2
Notes: I was really pushing up against my limit with the last two sets of MP, I will need to rest more in the future. I have a set of 8 at 115 in a couple of weeks, which will be tough. I am feeling the squats in my abs and the cleans really add a new element to both squats and presses.
Blake Nelson
Saturday 12/19
Key: weight in pounds/reps x sets
1. Hang Clean: 110/4, 120/4, 130/4x2, 140/2x2
2. Front Squat: 140/8, 150/8, 160/8
3. Military Press: 95/7, 105/7, 115/7x2
Notes: I was really pushing up against my limit with the last two sets of MP, I will need to rest more in the future. I have a set of 8 at 115 in a couple of weeks, which will be tough. I am feeling the squats in my abs and the cleans really add a new element to both squats and presses.
Blake Nelson
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Week 10, Day 1
Wednesday 12/23
Key: weight in pounds/reps x sets
1. Hang Clean: 100/5, 110/5, 120/5, 130/5, 140/5
2. Front Squat: 140/7, 150/6, 160/6
3. Bench Press: 130/7, 140/7, 150/7
4. Deadlift: 260/8, 280/8, 300/5x2
5. Military Press: 95/5, 105/4, 115/3, 120/2, 125/1
Notes: This was a long one - it took me 90-minutes to complete - but each set was of a manageable intensity. I am still adapting to the use of hook-grip for the deadlift. It isn't too bad during the set, but releasing the bar is a special sort of awful!
Blake Nelson
Wednesday 12/23
Key: weight in pounds/reps x sets
1. Hang Clean: 100/5, 110/5, 120/5, 130/5, 140/5
2. Front Squat: 140/7, 150/6, 160/6
3. Bench Press: 130/7, 140/7, 150/7
4. Deadlift: 260/8, 280/8, 300/5x2
5. Military Press: 95/5, 105/4, 115/3, 120/2, 125/1
Notes: This was a long one - it took me 90-minutes to complete - but each set was of a manageable intensity. I am still adapting to the use of hook-grip for the deadlift. It isn't too bad during the set, but releasing the bar is a special sort of awful!
Blake Nelson
My pleasure!Thanks for posting these logs. I know you lift about what I do, so I'm going to steal this verbatim in the summer when I can drag my barbells out of the garage. I like when you do the thinking for me
Week 10, Day 2
Saturday 12/26
Key: weight in pounds/reps x sets
1. Clean Pull: 100/3, 110/3, 120/3, 130/3, 140/2
2. Hang Clean: 120/4, 130/3, 140/2, 150/2, 155/2
3. Front Squat: 150/3, 160/3, 170/3, 185/3
4. Bench Press: 120/4, 130/4, 140/3, 150/3
5. Military Press: 105/5, 115/6, 120/5
Saturday 12/26
Key: weight in pounds/reps x sets
1. Clean Pull: 100/3, 110/3, 120/3, 130/3, 140/2
2. Hang Clean: 120/4, 130/3, 140/2, 150/2, 155/2
3. Front Squat: 150/3, 160/3, 170/3, 185/3
4. Bench Press: 120/4, 130/4, 140/3, 150/3
5. Military Press: 105/5, 115/6, 120/5
Week 11, Day 1
Key: weight in pounds/reps x sets
1. Hang Clean: 110/5x2, 120/5x2, 130/3, 140/2
2. Front Squat: 140/9, 150/8, 160/8
3. Bench Press: 120/8, 130/8, 140/8
4. Military Press: 90/5, 105/5, 115/5, 120/6
5. Deadlift: 240/9, 260/9, 280/9
Notes: I felt strong coming off a lighter week. Cruised through this in an hour. Feeling good.
Blake Nelson
Key: weight in pounds/reps x sets
1. Hang Clean: 110/5x2, 120/5x2, 130/3, 140/2
2. Front Squat: 140/9, 150/8, 160/8
3. Bench Press: 120/8, 130/8, 140/8
4. Military Press: 90/5, 105/5, 115/5, 120/6
5. Deadlift: 240/9, 260/9, 280/9
Notes: I felt strong coming off a lighter week. Cruised through this in an hour. Feeling good.
Blake Nelson
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Week 11, Day 2 & 3
Key: weight in pounds/reps x sets
Thursday 12/24
1. Hang Clean: 110/2, 120/2, 130/2x2, 140/2x2
2. Front Squat: 150/2, 160/3, 170/3x3
3. Bench Press: 120/3, 130/2, 140/3x2, 150/3
4. Deadlift: 260/5, 280/5x2
5. Military Press: 95/3, 105/3, 115/3, 120/1, 125/1, 135/1
Saturday 12/26
1. Clean Pull: 100/5, 110/4, 120/4, 130/3x3
2. Hang Clean: 110/4, 120/4, 130/3x2, 140/3x2
3. Front Squat: 150/5, 160/5, 170/5x2
4. Military Press: 105/9, 115/8
5. Bench Press: 130/5, 140/5, 150/5, 160/4
Notes: Thursday was quick and fun. Saturday went well. Pressing 115/8 was tough but I was never in doubt that I would complete the set in good form.
Blake Nelson
Key: weight in pounds/reps x sets
Thursday 12/24
1. Hang Clean: 110/2, 120/2, 130/2x2, 140/2x2
2. Front Squat: 150/2, 160/3, 170/3x3
3. Bench Press: 120/3, 130/2, 140/3x2, 150/3
4. Deadlift: 260/5, 280/5x2
5. Military Press: 95/3, 105/3, 115/3, 120/1, 125/1, 135/1
Saturday 12/26
1. Clean Pull: 100/5, 110/4, 120/4, 130/3x3
2. Hang Clean: 110/4, 120/4, 130/3x2, 140/3x2
3. Front Squat: 150/5, 160/5, 170/5x2
4. Military Press: 105/9, 115/8
5. Bench Press: 130/5, 140/5, 150/5, 160/4
Notes: Thursday was quick and fun. Saturday went well. Pressing 115/8 was tough but I was never in doubt that I would complete the set in good form.
Blake Nelson
Week 12, Day 1
Wednesday 1/6
Key: weight in pounds/reps x sets
1. Clean Pull: 120/3, 130/2, 140/2, 150/2, 155/2
2. Front Squat: 150/5, 160/5, 170/5, 185/5x2
3. Military Press: 95/4, 105/4, 115/4, 120/4, 125/4, 135/2
4. Deadlift: 260/6, 280/6, 300/5
Notes: This week has the lowest total volume, which feels nice. I figured out a way to improvise a squat stand by reversing the uprights on my bench and raising them all of the way up. This is not a perfect solution, but it will let me squat and press without being limited by my clean.
Blake Nelson
Wednesday 1/6
Key: weight in pounds/reps x sets
1. Clean Pull: 120/3, 130/2, 140/2, 150/2, 155/2
2. Front Squat: 150/5, 160/5, 170/5, 185/5x2
3. Military Press: 95/4, 105/4, 115/4, 120/4, 125/4, 135/2
4. Deadlift: 260/6, 280/6, 300/5
Notes: This week has the lowest total volume, which feels nice. I figured out a way to improvise a squat stand by reversing the uprights on my bench and raising them all of the way up. This is not a perfect solution, but it will let me squat and press without being limited by my clean.
Blake Nelson
Week 11, Day 2
Friday 1/8
Key: weight in pounds/reps x sets
1. Hang Clean: 110/3x2, 120/3x2, 130/2x2, 140/2x2, 150/2
2. Bench Press: 130/4, 140/5x2, 150/5x2
Notes: This is the last day of this cycle. I will make some adjustments and start a new one next week.
Blake Nelson
Friday 1/8
Key: weight in pounds/reps x sets
1. Hang Clean: 110/3x2, 120/3x2, 130/2x2, 140/2x2, 150/2
2. Bench Press: 130/4, 140/5x2, 150/5x2
Notes: This is the last day of this cycle. I will make some adjustments and start a new one next week.
Blake Nelson
Week 12, Day 1
Monday 1/11
Key: weight in pounds/reps x sets - or -(set, set, etc.)
1. Snatch Pull: 75/3x2, 90/(3, 4), 95/3x2, 100/2x2, 105/2x2, 115/1, 120/1
2. Power Clean: 110/3, 130/5x2, 140/6x2, 150/3
3. Front Squat: 145/4, 160/6x2, 170/5
4. Bench Press: 120/3, 140/5x2, 150/4x2, 160/3x2
Notes: Fun and fast
Blake Nelson
Monday 1/11
Key: weight in pounds/reps x sets - or -(set, set, etc.)
1. Snatch Pull: 75/3x2, 90/(3, 4), 95/3x2, 100/2x2, 105/2x2, 115/1, 120/1
2. Power Clean: 110/3, 130/5x2, 140/6x2, 150/3
3. Front Squat: 145/4, 160/6x2, 170/5
4. Bench Press: 120/3, 140/5x2, 150/4x2, 160/3x2
Notes: Fun and fast
Blake Nelson
Week 12, Day 2
Wednesday 1/13
Key: weight in pounds/reps x sets
1. Power Clean: 120/3, 130/1, 140/1, 150/1, 155/1x2, 165/1x2, 1x2
2. Deadlift: 260/5, 280/7, 300/6, 320/4, 340/3, 360/ouch!
Notes: I had more work planned, including some heavyish front squats, but my plan had to change. My back popped a bit when I went for 360/1. It was a little gap in my set up and I paid for it. I haven't pulled 360 since the spring, and that was with a belt. I should have been more diligent.
I took the rest of the week off from lifting and feel good to go now.
Blake Nelson
Wednesday 1/13
Key: weight in pounds/reps x sets
1. Power Clean: 120/3, 130/1, 140/1, 150/1, 155/1x2, 165/1x2, 1x2
2. Deadlift: 260/5, 280/7, 300/6, 320/4, 340/3, 360/ouch!
Notes: I had more work planned, including some heavyish front squats, but my plan had to change. My back popped a bit when I went for 360/1. It was a little gap in my set up and I paid for it. I haven't pulled 360 since the spring, and that was with a belt. I should have been more diligent.
I took the rest of the week off from lifting and feel good to go now.
Blake Nelson
Week 13, Day 1
Tuesday, 1/19
Key: weight in pounds/reps x sets
1. Snatch Pull: 75/5, 90/5, 95/5, 100/2x2, 105/2, 110/2, 115/1
2. Power Clean: 110/4, 130/4x3, 140/3x2
3. Bench Press: 130/3 150/3, 160/2, 170/2, 175/1, 180/1, 185/1, 190/1
4. Front Squat: 135/5, 160/10, 170/7, 8
5. Military Press: 105/4, 120/6, 130/4, 135/2, 140/1 150/1
Notes: This one took a while (90-minutes or so) but felt good. Bench sets flew right by, but the Military Press required much more rest. The long sets of front squat in between were kinda like a pallet cleanser in between the heavy singles, but only kinda.
Blake Nelson
Tuesday, 1/19
Key: weight in pounds/reps x sets
1. Snatch Pull: 75/5, 90/5, 95/5, 100/2x2, 105/2, 110/2, 115/1
2. Power Clean: 110/4, 130/4x3, 140/3x2
3. Bench Press: 130/3 150/3, 160/2, 170/2, 175/1, 180/1, 185/1, 190/1
4. Front Squat: 135/5, 160/10, 170/7, 8
5. Military Press: 105/4, 120/6, 130/4, 135/2, 140/1 150/1
Notes: This one took a while (90-minutes or so) but felt good. Bench sets flew right by, but the Military Press required much more rest. The long sets of front squat in between were kinda like a pallet cleanser in between the heavy singles, but only kinda.
Blake Nelson
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