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  1. #1
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    Default Sniper's Training Journal

    Hello everyone, this will be my new journal. The old one can be found here http://www.muscleandstrength.com/for...9839-Road-Back. After not keeping my last journal updated this summer during my recovery, I have decided to start a new journal that will chronicle my progression, not just my return to where I was. First workout is this coming monday. I look forward to posting up.

  2. #2
    Time To Rebound! LayzieBone085's Avatar
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    Hope your health is doing well buddy!
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    Nice idea to start a new log! Look forward to your posts and progress!
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

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    Thanks you guys. I've been seeing good progress in the months since my surgery. I hope to be back to the same strength levels or higher come the end of the year. The plan i will be following can be found http://www.muscleandstrength.com/for...74-New-Workout.
    Last edited by sniper; 10-28-2015 at 07:56 PM.

  5. #5
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    First workout of the new log. I had some graston done to my knee before lifting which resulted in some nice bruising. After lift I did some stability exercises before getting gameready on the knee (aka ice and compression sleeve).

    Monday 9/7/15:

    Clean 3x3x170
    Squat 5x265 4x280 3x295 2x310 1x325
    RDL 6x225 4x250 2x275
    Overhead Squat 3x3x135 1x135 with 17 second pause at bottom
    Dumbbell Row 3x5x75's

  6. #6
    Time To Rebound! LayzieBone085's Avatar
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    Replied to your question in the other thread. Program is fine, just run it and adjust as needed with volume/frequency.
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  7. #7
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    Just replied there. In the original description of that post, I said I would adjust it as needed, but for now, I am very happy with the program. Hope all is well with your training

  8. #8
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    Follow my log
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    Tried to rep you the other day but apparently I need to spread my reps before giving any more to you.

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    Had another good workout today although I messed up and did the bench day in place of the overhead day. Its no harm done and I will just switch the two for this week. Slight downside was the knee being sore from graston yesterday, but it did not effect my workout much. After my workout today I did a combined hours of discus drills and throwing. It feels good to start to get back.

    Tuesday 9/8/15:

    Snatch 5x2x115
    Bench 8x180 6x195 4x210 2x225
    Dumbbell Incline Bench 3x8x60
    Lateral Raises 3x8x25
    SS Band Pull-aparts 3x8x1inch

  11. #11
    Time To Rebound! LayzieBone085's Avatar
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    I just rep as many random people as i can everyday so i can spread reps hah
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  12. #12
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    Wednesday 9/9:

    Clean up to 1x245 3x1x220
    Pause Front Squat 5x3x165 ( Starting low to ease back into these but I dont expect my cleans to move much until these are back to respectable numbers)
    BOR 3x5x155
    Overhead Squat 3x5x135

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    Thursday 9/10:

    Snatch 1x135 3x1x120
    BNP 3x5x105
    Pushpress 5x3x145
    Lat. Raise 3x10x20
    SS Band Pull-apart 3x8x1 inch

  14. #14
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    Today's lift was pretty good. The squats were feeling easy so I decided to go for a 20 repper on the last set.

    Friday 9/11/15:

    Clean 5x2x195
    Squat 2x5x225 1x20x225
    Deadlift 1x5x255 (starting these really light )
    Dumbbell Row 3x5x80

  15. #15
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    225for 20 is NASTY dude. thats epic.
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    Haha thanks man. Before my surgery I managed to hit 20x295 so I'm planning on hitting the 20x315 milestone this time around. Definitely will take a video of that when it happens. I'm a huge proponent of 20 rep squatting. I've found it to be an extremely good confidence booster and core builder. After implementing these in my program for a few weeks, I recovery from my other squat sessions improves and I feel able to hit higher weights without worrying about core strength being a limiting factor.
    Last edited by sniper; 09-12-2015 at 01:45 PM.

  17. #17
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    Quote Originally Posted by sniper View Post
    Haha thanks man. Before my surgery I managed to hit 20x295 so I'm planning on hitting the 20x315 milestone this time around. Definitely will take a video of that when it happens. I'm a huge proponent of 20 rep squatting. I've found it to be an extremely good confidence booster and core builder. After implementing these in my program for a few weeks, I recovery from my other squat sessions improves and I feel able to hit higher weights without worrying about core strength being a limiting factor.
    The hardest part is just making it to 20!
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  18. #18
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    I have two workouts to list here.

    Monday 9/15/15:

    Clean 3x3x175
    Squat 5x275 4x290 3x305 1x320 (didn't stay tight and let the bar slip. stupid mistake)
    RDL 6x235 4x260 2x285
    OS 3x3x140
    D Row 3x5x85

    Tuesday 9/16/15:

    Snatch 5x2x120
    Bench 8x185 6x200 4x215 2x230
    D Incline 3x5x65
    Lat Raise 3x10x20
    SS Bands 3x8x1 inch
    Last edited by sniper; 09-17-2015 at 12:04 PM.

  19. #19
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    In addition to lifting today, we did a lot of throwing drills. Overall, a good day.

    Wednesday 9/16/15:

    Clean 1x245 3x1x225 (Getting closer to a break through here)
    Pause Front Squat 3x3x185 (easy suff)
    BOR 3x5x165
    Overhead Squat 3x5x140


    Also, I was talking to one of my friends who just qualified for collegiate nationals, and he recommended switch over to the hook grip. I've been thinking of doing this for a while, but I guess its finally time for me to make the switch.
    Last edited by sniper; 09-16-2015 at 07:42 PM.

  20. #20
    Time To Rebound! LayzieBone085's Avatar
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    Good to see you back and being consistent.
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  21. #21
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    Feels good to be back logging my workouts

  22. #22
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    Thursday 9/17/15:

    Snatch 1x140 3x1x125 (starting to feel better)
    BNP 3x5x110
    Pushpress 4x3x155 1x8x155
    Lat Raise 3x8x20
    SS Bands 3x8x1 inch

  23. #23
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    How does the knee feel on snatches?
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  24. #24
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    The knee is feeling pretty good. As of right now I'm catching well above parallel though. Once I start getting back to heavier poundages, I will catch lower. I don't think I will have a problem because my squats, fronts squats and overhead squats are all performed deep and haven't been causing any problems.

  25. #25
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    Friday 9/19/2015:

    Clean 5x2x200
    Deadlift 1x5x275
    Squat 2x5x235 1x20x235
    Dumbbell Row 3x5x90

 

 

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