Category Archives for "Grant DeBenedictis"

WK Catch Up

Got caught up in a whole bunch of stuff so missed updating my log. So here is a brief overview.


Block Cleans up to 160 felt great.

No Hook Powers up to 125.  Super light but some how everything above I just chickened out of.


Wasn’t feeling it and skipped


Front Squat on a 5:5:4:10 tempo.  Worked up to 335lbs, up from 305 the previous week.  Still felt good, but kept at a 7RPE.


OHS 5RM. Hit 305lbs.  Issue not so much with strength but rather losing my balance after a few reps.

Power snatch EMOMx8.  Made 255lbs on round 7, then just missed 265lbs on 8.


Made it down to my friends Sean Rigsby’s and Tayler Harris’ new gym Heavy Metal Barbell in Charlotte.  Awesome atmosphere and was great to lift with someone.

Sn- 70/85/100/110/120/126/131x

  • 120 was one of the best snatches of my life ha. 126 was a little forward but felt light and ready for more. On 131 I let the gremlins get to me and I clarked it.

C&J- 70/100/120/140/150/160/170x

  • On 160 I lost my right hand and racked it on just my shoulder.  When reracking the weights on one side slid at least halfway off the sleeve.  Still made the jerk though.  Clean was tight and quick.
  • 170 I didn’t even attempt to go under.  I should’ve gone with something in the 164-8 range and build up that confidence.


Back squat 5×3 every 2 minutes with 365lbs.  At the start of this block I kept this really light and worked on being in good positions.  This was the best a back squat has felt since September.

All in all I was pretty happy with how Friday went. I should have hit one more weight above what I did, but I’m pretty content.


W3D1 1/16

This Monday I made it to the compound to lift.  It’s always nice when I can, since I lift alone pretty much every day.  Not only is it good to get coaching in real time, but also to be training with the rest of the team.



  1. Jerk steps from split
    • 50×3, 60x3x2
  2. Clean and Jerk from Blocks at knee
    • 120×3, 130x2x2, 142×2, 147×1
    • these last few really were great.  Tweaks to the pull and set up made them basically fly up
  3. No Hook Power Cn from blocks
    • 70×3,80×3,90×2,100×2,110×2
  4. Cn Pulls
    • 160×2,170×2,175×2

These C&Js were awesome. Almost unfortunate that its a light week.


  1. Front Squat Paused 5sec RPE of 7
    • 135lbs,225,315,365
    • only had time for this


W2D5&6 1/13-14

On Wednesday my hip acted up and just couldn’t get in positions comfortably.  It continued on Thursday so I just did a lot of mobility stuff.

Friday was a little better, but my body just didn’t want to go into a squat so I just did powers.

  1. Sn Pull + Power Sn + Hang Power SN
    • 135lbs , 165, 195, 225, 245, 255 – Pull + Pow Sn, I missed the hang out front
  2. Power Cn + Hang Pow Cn + Jerk
    • 165, 225, 255, 285, 305, 315
  3. KB Swings with Bands around hips 4×12


Tightness in the hip again so I didn’t push it

  1. Back Squat 5×3 with 2 min rest @ 315lbs
  2. Strict Press
    • 205×3 2min rest then 185×5, 215×3 then 185×5, 225×3 then 185×5
  3. GHR paused in bottom and parallel 2sec each 4×8

I realized this was the first time I have back squatted since November.  Confidence and comfort are what I need to build this back up.  The weight didn’t feel heavy at all, just not comfortable till the last few sets.

W2D2 – Tues 1/10

Let’s go! Feeling good and moving well.

  1. 2 SG Push Press + 1 OHS
    • 50 , 70, 90, 105
  2. Sn from Blocks, bar at knee up to 88%
    • 100 3×3, 108 2×2, 115 1×2, 120 1×1
    • these went great. I actually was a little surprised
  3. Sn from High Blocks, bar at power position 3RM with a RPE of 8
    • 70,80,90 – probably would’ve had 100-105 easy but dialed it back
    • At first I laughed at how high the bar was, but then it moved quite well
  4. Front Squat w/belt paused 5sec, 1RM RPE of 7
    • 135lbs, 225lbs, 315lbs
    • light, really just moving the body
  5. OH Axel Carry 3x40yds
    • 125lbs, 215lbs, 305lbs


W2D1 Mon 1/9

I didn’t have too much time so I just did what I could.

  1. Jerk Steps from Split
    • 50kg x3 , 70kg 3×3
  2. Cn & J from blocks, bar at knee
    • 130 3×3, 140 2×2, 150 1×2+1, 155 1×1+1
    • no misses; the reps at 150+ actually felt better than the 130 and 140 sets
  3. No Hook Pow Cn from blocks
    • these felt so weird. Program called for me to start at 120×3 but it just wouldn’t budge. Added a hook and easy. Ended up lowering it and just getting some in.
    • 70×3, 90×3, 100×3,105×3 – easy but had to go train a client

Originally was going to get my squats in after but I was just too warmed down and super hungry.  Standing up cleans and jerking is feeling a lot heavier than these weights should be.  I know that from my squat being so down right now so I NEED to get those in.

W1D5 – Fri 1/6

Going in felt pretty tight and dead.  Big weights are a while away, especially since this month Max Out Fridays are going to be with complexes.


  1. Sn Pull + Sn + Hang Sn + OHS
    • 50/70/90/100/105/110
    • I stopped at 110. Heavy, tired, etc.  I stink at hangs so didn’t want to miss with the next.
  2. Cn + Hang Cn + FS + 2 Jerks
    • 70/100/120/130/135
    • Wow this one sucked the life out of me.  Even by 130 I was huffing and puffing.
  3. KB Swings with band around hips 4×12
    • I had never done these with the band and I really liked how it changed it

Snow storms came Friday night so got snowed in and didn’t lift Saturday.  Felt good to get have week one in the books.  Excited to see where this one goes.