Powerlifting Day 1

Power Snatch- Work up to a heavy 1rm, then do 3x1 at a lighter weight

Worked up to 130 for a heavy single
110x3x1

Back Squat 8x2
275
295
6x2x305#

Press 5x10
3x10x105#
1x7x105#

Weighted Pullups 3x6
6, 5, 5 with 10#

Weighted Dips 3x6
8, 6, 6 with 20#

Bi's/Tri's- Supersetted DB strict hammer curls with skull crushers
50's for bis and 65's for skull crushers 3x6

2x20x85# DB Shrugs
_________
25 min walk

COMMENTS

• General: Obviously a lot more volume than I'm used to but I think it's for the best. When it comes down to it I've realized that this is the type of training I'm into and CrossFit may be something I go back to later in life. For now I want to see where lifting like this 3x a week and 2 conditioning sessions can take me because I think it can take me pretty damn far. All lifts felt really good, no lifetime PR's but first time squatting over 300 for work sets since summer.
• Nutrition: On point today. Trying to follow my fitday analysis I did the other day a lot closer.
• Body: Felt good, hip was a bit sore today and I felt it during the squats. I'm going to be sore tomorrow.
• Sleep: 8-9 hours
• Reflections: Awesome day. Since I technically didn't take a rest day this weekend I'm going to decide tomorrow when I wake up if I will train or not. I'd like to normally rest on Thursdays but I may make this week's tomorrow. If I do train it will be pure conditioning, whether a run or something else. I need to be VERY careful as to what I do during my conditioning sessions until I adjust to this volume of weight training or I'll be out of comission fast. The best thing about this new training is I'm no longer programming for myself- something I think is very important. I tend to cherry pick when I program for myself and neglect things I need to work on and that will no longer be a problem.