The quest for BW press

[Jamie J. Skibicki]

Yes, I can't press BW. It sucks and means I'm weak. It's all very sad. THis will change.

Unfortunately, I have trap or rhomboid or some other such muscle that will not relax and I can't press. I mean I CANNOT press right. Not that I shouldn't, or that I don't want to, but I can't pick up 135 (which I do 5x5) off the rack.

I will be spending the next 2 weeks doing star rehab, taking Vitamin I and seeing a Chiro.

Current bests

395 nearly ATG squats for 4
415 deadlifts for 5
165 OH press for 5
235 bench for 4
205 lb snatch
265 lb C&J
70+ pull up for 1 (neck to bar)

[Jamie J. Skibicki]

I started Starr rehab today. 3 sets of 25 bent over barbell rows and 10 minutes of foam rolling. So exciting. Maybe next time I'll take time off before it gets this bad.

[Jamie J. Skibicki]

1 armed db press 20 3x15
lat pull down 60 3x20
foam roll 10 minutes

I hate injuries.

[jacob cloud]

Injuries do suck.

Since you said "quest for BW press," what is BW these days?

[Jamie J. Skibicki]

225 - 230

I found out more about my injury. The knot in my back aggravated my supraspinatus injury. Not sure what exactly the injury is (tear, strain, tendinitis), but the treatment is pretty much the same; ice, rest, mobility then strength training.

I'm trying to figure out what I can train (press is out but the goal remains, just delayed).

[jacob cloud]

Ouch. I have shoulder problems myself, and am beginning to think there's a bigger cause to my biceps tendonitis than just overuse - that the transverse humeral ligament is actually sublaxed and that's allowing the biceps tendon to pop out of the bicipital groove in the ulna, causing all the grief. I was told that can actually sometimes be traced back to a supraspinatus injury as well. I currently weigh more and probably press less, but share the same goal, so I'll be watching your log and wishing you luck.

[Jamie J. Skibicki]

Jacob,

Do you use switch grip for deadlifts, if so, is it the arm with forward facing hand that has the bicep problem?

[jacob cloud]

Yeah, I alternate for heavy stuff - anything over 365-405 depending on how I feel., and nope, it's the other arm. I flip my weak (left) hand around and my right is always overhand. The left I had surgery on and got the AC joint cleared up a couple years back, and is now pain free. The right is the one in pain, and probably has some spurs and pissed off tissue that will need to be cleaned up eventually.

[Jamie J. Skibicki]

Have someone check your form to make sure you aren't arm pulling. It's hard to detect with heavy weights, but if you are, that's probably the cause.

[Jamie J. Skibicki]

Finally back in the gym.

High bar back squat (less stress on the shoulder)
45x5, 135x5 225x5 275x5x3

I fucking hate highbar. My traps don't give a good base so the bar sinks to my neck and hurts, and I have never read a good explinatation of the high bar like rips for the low bar, and every time I do it at work sets, my left knee (inside just under the head of the muscle and left hip flexor hurt.

DB press
left arm 15 x10, 20 x10, 60 x5x3
right arm 15x10, 20x10x3

1 armed deadlift (which is not good if one of your shoulders is acting up)
135x5, 185x4

I think next time it will be ghd instead of the deadlift.

[Jamie J. Skibicki]

I just got over a 7 day stomach virus which caused me to lose 14 lbs. I also found out the tear in the my shoulder isn't TOO bad (being small and partially in the muscle belly). I got a cortizone shot yesterday.

Funny thing, the Ortho said the deadlift was the worst excersize you can do followed by running. So picking up heavy things and locomotion are bad?

THis should be much more consistent now.

high bar BS
45x5, 135 x5, 225 x5, 275x5,4 (I felt like ass)

left arm DB press
25 x5, 45 x5, 60 x5x3

GHD
bw x10x3

[Jamie J. Skibicki]

I realized this time off dropped me back into novice territory for a bit. I"ll be staying with a novice progression until I get stuck, which shouldn't be too long unfortunately.

High bar BS
45 x5, 135 x5, 225 x3, 285 x5x3

These are starting to feel better

DB press
left arm
25 x5, 55 x5, 85 x5x3
right arm
25 x5, 25x8x3

1 armed lat pull down (chin up grip)
left arm
50 x8, 65 x8, 80 x3
I'll try for 70x8x3 next time

GH raise
+10 (weight at collar bone) 8x2, 6x1

[kittenSmash]

Good luck with the shoulder Jamie. Are you still competing in weightlifting?

[Jamie J. Skibicki]

The goal is to get back into it, but the weightlifts, especially the snatch, are a no go until the should is healed and rehabbed. I'm debating on judo, but I really liked it.

[Joe #11]

Good luck on your quest! I'm of a similar bodyweight, and I too am closing in on the BW press. Keep lifting!

[Jamie J. Skibicki]

High bar squat atg
45 x5, 135 x5, 225 x3, 295 x5x3

1 armed db
25 x5, 45 x5, 65 x5,5,4 TIme to buy some wrist weights so I can micro load

GH Raise
12.5 x8,8,7

GH sit ups
bw x10, 10 x6 my back started feeling goofy on these so I stopped. Probably just weighted situps next time.

[Jamie J. Skibicki]

Joe,

I'm pretty sure you'll get there before me; I can't go overhead for at least another 2 weeks.

High bar ATG squats
45x5, 135x5, 225x3, 305x4, 5, 5

I didn't get the first one because my head wasn't in it, I nailed the last two sets. I"m going to go up another ten lbs next time, even though I didn't get all the reps

1 armed Bench
left 25 x5, 45 x5, 90x5x5

right 25x5, 30 x 8 x 3

GM
135x6x3

THese were really hard since I like them lower on my back and I"m tring to keep the bar high to take pressure off my shoulder.

1 armed chins (using lat machine)
70 x8x3

Situps Feet braced against wall
55 x10, 60 x10, 65 x10

[Robert Callahan]

Hope the shoulder rehab keeps coming along well!! And good luck with the BW press. I hope to get there someday, but at a BW of now ~215 and with having to microload (2.5lbs total increases) at worksets of 135x5x3 it may take a while... :)

[Jamie J. Skibicki]

Hi bar squats
45x5, 135 x5, 225 x3, 315x5x3

I felt a little light headed after these but strong through out

1 armed db presses
left 25x5, 45x5, 70 x3x3

I'm going to stick with 70's until I get 5x3 or I pick up some ankle weights to load to 67ish

GM
45 x6, 145 x6x3

weighted situps
65 x10, 70x10x2 weight stayed at the top of my chest (never below nipples) the entire time.

Tonight, COC trainer and number 1.

[Jamie J. Skibicki]

Today was an alright day

high bar BS
45x5, 135x5, 225x3, 325x5,5,4

My back felt sketchy on the last one and I didn't want to push it for the 5th. I've been waking up with a stiff back all week, so I'm thinking stretching is in order.

1 armed db press
left 25 x5, 50x5, 70 x3, 95x4,3,1. This was more a midsection failure, I couldn't stay rigid. I know I'm going to regret saying that.
right 25x5, 35 x7,7,4 Last set felt funky and I'm not going to reinjure myself when it' snot yet healed.

GM 155 x6x3

situps 75x10x3

I haven;t been sleeping well all week (been staying up late) and I've been a little light on eating. Both of these would play into todays results. MOnday I'm going to go up on squat but I'm bringing my belt. I'm also picking up wrist weights to micro load the db for presses.

Also, this weekend is kinky sex weekend. I'm so excited.

[Jamie J. Skibicki]

Squat high bar

45 x5, 135 x5, 225 x4, 275x2, 335x5x3 (used a belt this time)


2 arm db bentover rows (rehab)
15 x20x3

1 arm db press
left 25x5, 45x5, 68 (65 db + 3 wrist weight) 5x3

GM
45 x5, 165 x6x3

situps

80 x10x3

More grip work last time was CoC Trainer x10, CoC 1 5,5,4 each hand

[Jamie J. Skibicki]

Hi bar squat

45x5, 135x5, 225x4, 275 x1 (belt), 345 x5,5,4


db bench
left, 25x5, 50x5, 93 x 5, 5,4
right 25 x5 , 35x8x3

rehab bent over row, db both hands
17.5 x20,20, 19

GM
45x5, 175 x6x3

situps
85 x10x3 (weight held above nipples)

[Jamie J. Skibicki]

Did diesel crew rehab yesterday.

Today

Hi bar BS atg

45x5, 135x5, 225x4, 275x5, 355x5x5x1. THe last one I felt weak and beat up. I'm going to eat a lot this weekend and hopefully get back to sleeping more and try this again on monday

1 armed db OHP
left 25x5, 50x5, 70x5x3. These felt really good. The wrist weights helped.

[Jamie J. Skibicki]

back squat
45x5, 135x5, 225x4, 275x2, 360x4 (felt super heavy), 330x5,5

I'm going to work this reset back up and when I get stuck again, switch to TM

bench press
left 25x5, 50x5, 95x5,5,4
right 25x5, 40 x6x3

situps
100 x10x3

back extensions
45x10x3

[Jamie J. Skibicki]

I keep forgetting to do rehab when I go to the gym. I'm doing 3 sets of 20 db bent over rows to warm up and then

http://www.dieselcrew.com/how-to-shoulder-rehab/

today was
3 rounds of

cuban press 12.5 x12
external rotation (cable crossover) 20lbs x9
band pull aparts x12
band dislocate x12
band press x12

It's coming back, it feels stronger even though my shoulders are almost numb when I'm finished. No, I did not let form slip.

[Jamie J. Skibicki]

Guess who forgot to do rehab today.

Anyway

squat
45x5, 135x5, 225x3 275x2, 335x5x3

press
left 25x5, 50x5, 73x5x3 (new db pr)

bent over rows (db both hands)
25x20 x3

abs
120x10x2 x5 (there is nothing between 100 and 120)

hypers
55x10x3

[Jamie J. Skibicki]

Rehab or a way to bump up my post numbers, you decide.

Pull-up Retraction
Barbell Overhead Shrugs
Push-up Plus (I can't do pushups, my arm is that weak, I just do the plus part)
Posterior Capsule Stretch

3 circuits 12 reps each

[Jamie J. Skibicki]

Sat, trained the girl friend on SS, squat, bench and power cleans. Power cleans didn't go very well. I switched to swing throughs to teach her hip thrust (something she knows I already have).

Squat
45 x5, 135x5, 225x4, 275 x3, 345x5x3

Bench
left 25x3, 50 x5, 70x2, 95 x4x3
right 25x5, 40x8x3

Situps
130 x9x3

hypers
55x10x2


Today
Squats
45 x5, 135x5, 225x4, 275x3, 355x5x3

Press
left 25x5, 50 x5, 75 x3 x2 (reset to 60. then 65, then I go up 1 lb each time)
right 5,10,15, 20 x5, 15 x10x3

situps
150 x8x3

hyper
65 x10 x2 I felt like shit, I wanted to do another one, but I didn't think it would end well.

[Jamie J. Skibicki]

Squats
45 x5, 135x5, 225x4, 295 x2, 365x5x3

Bench
left 25x5, 55x5, 95 x5x3
right 25x5, 45x5x3

koklyaev situps (I don't have a better name for these and I saw koklyaev do them. You set up for a normal sit up and hold a bar just liek the top of a bench press. As you sit up, you keep your arms vertical. I did these because I used the heaviest DB in the place for 3 sets of 8)

45 x8, 50 x8, 55x8 (they are a bitch, let me tell you)

hyper extensions
75x10x3

[Robert Callahan]

Hows the shoulder coming along? :)

[Jamie J. Skibicki]

It feels stronger, but I haven;t really pushed it much. It takes more to make it act up though. I go to the doctor the first to get it re checked up.

[Jamie J. Skibicki]

I haven;t been sleeping well, so I didn't have high hopes going into today.

Squats
45x5, 135x5, 225x2, 315x1, 375x4 Felt heavy I knew I wasn't going to get 2 more sets. So I tried a single at 435 which stapled me to the ground like a lawn dart.

press
left 25x5, 50x5, 65x5x3
right 25x5, 20 x10x3

koklyaev situps
65 x10 , 75 x8

hypers
85 x8x2

[Robert Callahan]

It feels stronger, but I haven;t really pushed it much. It takes more to make it act up though. I go to the doctor the first to get it re checked up.

Nice, that is good to hear :).

Hope the check up goes well. Keep the rehab up!

[Jacob I. Briskin]

Good luck with your rehab, man. Where are you training now?

[Jamie J. Skibicki]

I train at a place called the JCC. Gant trained with me there once and he doesn't hate it, so it can't be that bad.

Good

Open minded trainers
2 rack with built in platforms
Bumpers
GHD
bands


Bad

Squat rack curlers
the bumpers are kraiburg and in lbs
no weight lifting bars
spotty DB over 100lb


I have scared or impressed most people there, so they stay out of my way or ask reasonably intelligent questions. I try to be helpful, but there are a crap ton of kids that view physique as the epitome of training. But there is also the former raw bench press record holder, a former hockey player that is beasty strong, 4 kids doing SS and a few other random hard trianing guys

[Jamie J. Skibicki]

Squats

45x5, 135x5, 225x4, 315 x2, 375 x5,5,4

bench
right 25x5, 40 x5x3

left 25x5, 55x5, 98 x4,3

I think it's time for intermediate on the presses, both of them.

MK (misha koklyaev) situps
85x8x3

Russian (because a russian weightlifter taught it to me) back extensions
Set up for a back extension (I was using a ghd). Place a bar on the floor and grab it with a snatch grip. Do a hyper extension, at the top, do a bent over row, go back down.

85 x 8x3. I'm going to drop weight, I wasn't staying tight at the top.

[Eanderson]

What's a koklyaev situp?

[Jamie J. Skibicki]

"koklyaev situps (I don't have a better name for these and I saw koklyaev do them. You set up for a normal sit up and hold a bar just liek the top of a bench press. As you sit up, you keep your arms vertical. I did these because I used the heaviest DB in the place for 3 sets of 8)"

Post number 29.

[Jamie J. Skibicki]

Dammit, I hit the wall today, hard.

It's now intermediate time

Squat

45x5, 135x5, 225x5, 315x2, 385x You've got to be fucking kidding me 225x5x2


Bench
right 25x5, 45x5x2
left 25x5, 50x5, 70x5x2

MK Situps
95x8,8,6.5

Back extensions
95x8x3

[Jamie J. Skibicki]

Volume day

squats
45x5, 145x5, 245 x4, 320 x5x5

bench
right 25x5, 40x5x5

left 25x5, 50x5, 80x5x5

Chin ups

0x2x4 (Yeah bite me, I couldn't do these for 2 months)

MK situps
95 x8,7,7

[Jamie J. Skibicki]

Light day

Squats
45x5, 135x5, 225 x3, 275x5x2

Bench
RIght 25x5, 45x5x3
left 25x5, 50 x5, 70x5x2

Press
20 db x15,14,10

l chins
2,1,2 (left arm kept taking over)

Right machine chins
40x8, 50x7,5

hypers
105 x8x2

Saxon bends
25 x6 (per side), x5

[Jamie J. Skibicki]

I took a week off to let my back heal and to get rid of this damn persistent headache I had from over training.

Volume
Squats
45 x5, 135 x5, 225x4, 275 x5, 315 x5x5 (Last time I did this I needed a belt, this time the back felt good

DB Bench
25 x5
right 50 x5x3
left 50 x5, 85x5x5

Pendlay rows
135 x6x3

Doing some abs and grip work when I get home.

[Robert Callahan]

I am thinking I will need another light week here pretty soon as well.

What did you do to your back? Take care of yourself :)

[Jamie J. Skibicki]

Yeah so I tweaked my back something good. I took a week off, then a light week, then 2 weeks of an RKC program and now two weeks of SS.

Monday
warm up
TGU 2 reps each arm
35, 45
squats
45x5, 135x5, 225x5, 315x2, 345x5x3 (very light belt)

bench
45x5, 95x5, 145x5x3 (shoulder is coming back slowly)

power cleans
95x3, 135x3, 225x3, 205x3x4

pull ups
4,4,2

[Jamie J. Skibicki]

Thursday (yeah, I got lazy with my log)

warm up
TGU 2 reps each arm
35, 45, 55

squats
45x5, 135x5, 225x4, 315x2, 355x5x3 (no belt first set, light belt last 2)

Press
45x5, 95x5, 115x5x3 (shoulder again)

deadlift (fucking embarressing, though I haven;t don't them since jan)
135x5, 225x5, 315x3, 365 x4, thats right, I could only deadlift 10 lbs more than my BS

Pendlay row
185x5x3

[Jamie J. Skibicki]

Didn't sleep well and had to take a few days off, not real happy.

Anyway

TGU 2 reps each arm
40, 50, 60

Squats
45x5, 135x5, 225x4, 315x2, 365 x5x3 (bar is slipping a bit on the left side, my shoulder and elbow were sore afterwards, need to correct this)

Bench
45x5, 95 x5, 155x5, 150 x5, 3 (right arm is still weak, I thought it would come back quick so I was making 10 lb jumps, I"m going to drop down to 5 lb jumps)

Power Clean
135 x3, 185 x3, 215 x2, 3,3,3,2 (first set, held breath to hard and got light headed, last set I was just beat)

L-chins
4,4,3 (Less pull to the left, right is getting stronger)

[Jamie J. Skibicki]

My regular gym was closed due to a jewsih holiday. Apparently some jew got a great deal on a pari of sandals 3000 years ago or something and I had to go train somewhere else. They had murals on the wall like in "Dodgeball" it was super funny.

tgu 2 each arm
40,50,60

Squats
45 x5, 135x5, 225x5, 315 x2, 375x5x3

Press
45 x5, 95x5, 120x5,5,4 (right arm again)

Deadlift
135x5, 225x5, 315x2, 385 fail, 375 fail, 365 fail Thats right folks, I can now squat more than my deadlift. COuld even break them off the ground. I think it has to do with my shoulder, since it was the right side that I couldn't lift. I"m goign to drop back to like 335 and work my way up. I also haven't deadlift since jan.

pendlay row
195x5x3

[Jacob I. Briskin]

My regular gym was closed due to a jewsih holiday. Apparently some jew got a great deal on a pari of sandals 3000 years ago or something


Oh Skibicki, you so crazy.

[Jamie J. Skibicki]

Seriously, how many holidays do jews have? The gym is closed or closes early for all of september, there is a holiday at least once a month and they are normally several days.

OKay, so it wasn't a good deal on sandles, it was the fleeing of egypt and redemption of the physical body. I can see taking that day off of work, but the sheer number of holidays drives me insane.

Also, there is a national level Judo player who is a trainer there and we are trying to get them to buy mats so he can teach. You would think a people that has been persecuted through out time would want to know how to fight.

[Jacob I. Briskin]

Seriously, how many holidays do jews have? The gym is closed or closes early for all of september, there is a holiday at least once a month and they are normally several days.

OKay, so it wasn't a good deal on sandles, it was the fleeing of egypt and redemption of the physical body. I can see taking that day off of work, but the sheer number of holidays drives me insane.

Also, there is a national level Judo player who is a trainer there and we are trying to get them to buy mats so he can teach. You would think a people that has been persecuted through out time would want to know how to fight.

Thank you, folks! He's here all week!

[Jamie J. Skibicki]

Try the veal.

[Jamie J. Skibicki]

TGU
40,50,60

Squats
45x5, 135x5, 225x4, 335x2, 385 x4 (too much caffine. I'm going to try agian wednesday, if I can't get it, TM for squats) Side note, kicked a curler off the squat rack, it was fun.

Press
45x5, 95x5, 125 x5x3

Deadlift
135x5, 225x5, 315x2, 355x5

Pendlay row
135 x5, 200x5x3

[Jamie J. Skibicki]

Mass effect 2 has fucked my training. I'm taking the week off and starting back on tuesday. I might do light kb stuff or play with the sand bags. Once it's not fun, I'm stopping. no pushing till tuesday. Maybe I can beat the game by then and get to bed at a reasonable hour.

[Jacob I. Briskin]

mass effect 2 has fucked my training. I'm taking the week off and starting back on tuesday. I might do light kb stuff or play with the sand bags. Once it's not fun, i'm stopping. No pushing till tuesday. Maybe i can beat the game by then and get to bed at a reasonable hour.

nerrrrrrd!

[Jamie J. Skibicki]

Jake,

I work in IT, Ihave a degree in physics, I've read "Science and Practice" and I'm huge Monty Python fan; nerd is hardly news.

[Jacob I. Briskin]

I'm just saying, if anything is going to distract me enough to mess up my training, it should at least have boobs...oh wait, you said Mass Effect? Never mind then.

[Robert Callahan]

Mass effect messed up my training a couple months back, but I got through it in a week, and I did just about every side mission possible, so it won't mess you up that bad :)

And as for there being to many Jewish holidays, I am going to a Medical school run by orthodox Jews, so I will get to benefit from all those holidays!! So lets not ruin it for the rest of us by complaining to much here.

[Jamie J. Skibicki]

Robert,

I've already beat it twice, but I wanted to get the dominate power (which requires a pretty high paragon or renagade) and I wanted jack and miranda to get along. ALso, I'm trying to get the the yeoman romantic plot, which is the only only I haven't gotten for the dude.

On a challenge, I did

Deadlifts
315 x30 in 4:23 today.

[kittenSmash]

1. How's the shoulder?
2. 30rep DL screams DOMS
3. What the hell is Mass Effect? It sounds like some kind of program tnation would promote. Or some kind of supplent like no explode??

[Jamie J. Skibicki]

1: SHoulder is good. No pain, just weakness. Probably from atrophy, there a small but noticable size difference between the right and left now.

2: No doms at all, really. I felt better after the deadlifts than I do after my normal training. I'm going to add 30 reps of a mojor lift each training day and see how that goes. I'll post the porgram later

3: It's a video game. I'm a dork.

[Jamie J. Skibicki]

TGU

50, 60, 70

Squats
45x5, 135x5, 225x4, 315x2, 380 x fail (switching to TM), 315 x5x5

Bench
45x5, 95x5, 160x5x3

L-Chins
5,3,3,

deadlifts, 30 reps at 315
5:38 It is a festival of suck

[Jacob I. Briskin]

Mass Effect totally does sound like a T-nation program or supplement, I don't know why I didn't think of that before.

[Jamie J. Skibicki]

I need to adjust my program a bit

Light squats
45x5, 135x5, 225x5, 275x5x2

PC
135x3, 185x3, 225x3x3, 2x1. PC two days after a volume day is not a good idea. I had no snap.

push up +10 (lower back) and pull ups x30

yeah that was the plan, but I'm still weak from the rotator cuff and I was never that good at pull ups. Pushups on their own aren't enough; muscle group is too small. I'm thinking pushup + bent over rows and switch to pullups/chins as I get strength back (I have lower rep strength work for those in my week)

I like the 30 rep stuff, I just have to adjust the timing of it a bit.

[Jamie J. Skibicki]

THis was on sat.

I had AtLarge Results before working out.

squats (work up to 5rm)
45x5, 135x5, 225x4, 335x2, 385x5 (I was going to stop there, but I didn't feel like I had done anything so)
405x2. Felt really good after this.

Press
24x5, 95x5, 130x5,5,4. Damn right arm again, but I'm almost back to where I was before the tear.

C&J I was going to go for 30 but (really PC and push press)
135 x10 (Right side was starting to feel funky)
PC
185 x10

[Robert Callahan]

Jamie,

Have you ever played around with 531? I have not but am interested in giving it a try...

[Jamie J. Skibicki]

I'm going to run a cycle of 531 once I finish up with the TM I'm on now.

Squats
45x5, 135x5, 225x4, 322.5 x5x3, 325 x5x2 ( I put a 5 on one side and 2.5 on the other)

Bench
45 x5, 95x5, 165x5x3 (goddamn right side)

PC (bad idea after doing them sat)
135x3, 185x3, 230x 3,3,2

L-Chins
4,2 (I was beat by this point)

[kittenSmash]

405X2 after failing at 380 a week ago?! Damn nice work man. Glad to hear the shoulder is painless now too.

[Jamie J. Skibicki]

Getting 9 hours of sleep a night helps, as does forcing down food. It got fairly hot here, which I don't deal well with, I was playing mass effect 2 until too late and both of those affected my appetite.

Soreness is inversely related to burgers.

I'm going to try for 405x5 this week.

[Jamie J. Skibicki]

snatch
a few warm ups and then
135, 145, 155, 165, 175 for singles

squat (light day)
45x5, 135x5, 225x4, 285x4

press
45x5, 95x5, 135x5x5x4 (I think this is my working weight before the injury, bench is still 60 lbs off though)

deadlift
135x5, 225x5, 315x5, 365x4 (I slept funny and my back was acting up, so I quit at 4)

[K.Diesel]

Soreness is inversely related to burgers.

I'm going to try for 405x5 this week.

That is funny, mostly because it seems true. Even if it's not, it provides a good excuse to eat burgers. Best wishes on hitting 405 x 5.

[famendoza]

135x5x5x4 (I think this is my working weight before the injury, bench is still 60 lbs off though)


You did 135x5x5 on the press 4 times? That's a hell of a lot of practice there.

[Jamie J. Skibicki]

Sorry, I did write that incorrectly and that would be a hell of a lot of volume.

No it was 135 x5,5,4. Which has been the case for the past few press workouts, getting 4 on the last set.

I can't claim the burger quote, someone els ehere made it, but I do like it. I"m back on GOMAD, or pretty close and I've been forcing down the food. Added potatoes back into the diet.

Here's a yummy little recipe

4 meduium sized potatoes (medium is one that will fit in your hand. Total potatoes should cover the bottom of a 12 inch sauce pan)

chop them any way you like, I like smaller peices, you can make them big pieces or do hash. Cook in bacon grease

once those are all in, 1 diced medium onion.

Let that cook for about 5 minutes or so and add about 1.5 - 2inches of chopped aspargus (grab the stalks of aspargus, the measurement in the diameter of the bunch)

Add in some cumin, garlic and either cayenne or hot pepper flakes

in a seperate pan cook bulk sasuage or ground beef (I do about a pound).

WHen the meat is done, make sure it's broken up into bite size peices. Put 3-5 eggs into the potatoes and mix it all up, then add the meat. Then add 1-2 big handfuls of cheese. Makes 2 meals.

[Jamie J. Skibicki]

Tamara Cohen made this

http://www.zazzle.com/dont_you_tell_me_what_skibicki_says_tshirt-235884103708783627

[MazdaMatt]

I may need to buy bacon... wifey is out of town this weekend, so I may eat meat rampantly.

How long have you been snatching? I don't even practice it and I have no idea what my maxes are, but I'd like to do 160 by the year's end... I just need to work SS a little while longer. I used to play with it but never intensely. I can definitely snatch 100 without warmup any day of the week and it feels "natural" to me.

(Quote stealer! :))

[Jamie J. Skibicki]

Matt,

Why can't you eat meat rampantly when your wife is home? Any good firdge will have bacon in it at all times.

DO you mean 160 kilos or lbs? My max (which I hit the week before I tore my rotator cuff) was 205 lbs.

If you want some idea of oly programming, let me know I'll post it on your log.

[Jamie J. Skibicki]

Thursday

Pullups
5,4,3

Full contact twists
5 per side, 45, 55

Friday
Squat
45x5, 135x5, 225x4, 335x2, 405 x3

Bench
45x5, 95x5, 170 x5,5,4 (FUck you right side)

PC
135x3, 185x3, 235x2x6 (ABout half were pretty)

[MazdaMatt]

I should clarify... eat OTHER meats rampantly. Due to "life" we find it a huge pain to cook two dinners and stock foods that one of us won't eat. So I eat plenty of meat, just not not plenty of meatS. Lame, I know, but life happens. But this weekend the fridge is hooked up.

160lbs is the goal. I think it is a pretty attainable one and I won't even begin to practice till the fall when I've had a little more linear progression behind me. Then I'll start asking questions about C&J and snatch cuz they're super fun.

Solid fucking lifts, dude. I can't even comprehend doing warmups a plate at a time. How deep do you catch your PC's? I begin to lose deadlift bar speed at 245 so even full cleaning 235 is just not gunna happen (even if i had skill).

[Jamie J. Skibicki]

I don't catch them very deep, about the same depth as my jerk, so 2-3 inches below upright.

You squat more than most guys at my gym. My warmup is more than most people at the gym (which I delight in reminding them of). I was cleaning more than a high school foot ball player was deadlifting today. But I may get to start a weightlifting club there, so it's not too bad.

WHat you can do to get ready for O lifting is warm up the BS with OH Squat (assuming your BS form is pretty solid), do shoulder dislocates, and work in snatch and clean pulls.

Snatch and clean pulls are just the pull portion. Just pull the bar as high as you can with good clean or snatch form and grip. The idea is to pull the bar a little over the best catch position you can. They are good lifts on their own as well.

I use straps for snatch and clean pulls.

[MazdaMatt]

I have NO idea why i stopped doing overhead squats with the bar for my first two warmup sets... I was doing it for months and ended up doing what "felt" like pretty good form. I'll pick these up again, thanks. My shoulder flexibility is naturally pretty good. As it is, I just "play" with my bumper set in the basement now and then practicing snatches (but i can't stand up cuz of the ceiling :p).

Good on ya for starting a weightlifting club at the highschool. Lots of kids need this. At my highschool there were the "regulars" that did nothing but York Universal Machine bench press and ez-curls and in class we did 1wk/yr of circuit on the universal. I may note that in 5 years at that school the football team won 0 games.

With such a shallow catch, that's a pretty awesome PC. I'm up to 155 now and they feel "solid"... i guess there's no reason why I couldn't progress up to low-200's with enough bacon.

I'm going to go get the bacon in the pan now and start chopping onions and potatos. :) After my debochery of a gym visit yesterday I have been ramping up the food to prep for tomorrows insanely awesome workout of amazingness.

[Jamie J. Skibicki]

I need to start warming up with the OHS. Oh well, not today.

squats
45x5, 135x5, 225x4, 335x5x5

OH press
45x5, 95x5, 140x3,3,3,2,1 (right arm is STILL pissing me off)

Deadlift
135x5, 225x5, 315x2, 375x5

Pull ups
5,4,3

[Jamie J. Skibicki]

I need to eat and sleep more. I think sleeping first, since I think that will improve my appetite.

Snatch

45x5, 95x3x2, 135, 140, 145, 150, 155, 160, 165, x1, 170x1x3

Front squat
45x5, 135x3, 185x3, 225x3x3

Bench
45x5, 135x5, 175x5,5,4

Pendlay Row
135x5, 195x5x3

[jhlasnik]

Tamara Cohen made this

http://www.zazzle.com/dont_you_tell_me_what_skibicki_says_tshirt-235884103708783627

That is awesome, sounds like something she would do. Just found your log over here, you still considering doing 531?

[Jamie J. Skibicki]

I'm going to do 531 after TM stalls and after I talk to Jay Ashman about some programming stuff. I"m heading up to the gorilla pit after he moves there.

Side note, I'm now a USAW Level 1 coach.

[jhlasnik]

Nice, which gym are you at?

I've been debating on switching to 531 instead of going back to CFFB after I finish up with Madcow.

[Jamie J. Skibicki]

I train at the JCC (jewish YMCA), Pittsburgh barbell club and my weightlifting team members house. I'm trying to start a weightlifting club at the JCC.

[Jamie J. Skibicki]

I have the Cert, I might as well train the lifts

snatch
warm up then
all singles
135, 140, 145, 150, 155, 160, 165, 170 x1x2

I started to high catch/power snatch at 160 and it got progressively worse

squat
45x5, 135x5, 225x4, 345x4x5

Press
45x5, 95x5, 142.5 x3,2,1 time for a reset, don't you think.

[jhlasnik]

I train at the JCC (jewish YMCA), Pittsburgh barbell club and my weightlifting team members house. I'm trying to start a weightlifting club at the JCC.

Nothing wrong with a YMCA :) I lift there as my primary place...it's cheap and when I go the place is pretty much empty.

I'll be curious to see how you like 531, I need to look around some more at how it's been working for people throwing in a little CF with it. Seems like Jay has been having success with it and his clients. I liked CFFB as well so that's still my favorite, have you followed it at all? I know you did CFSB for awhile. Just wondering if you had any critiques or recommendations between the two programs. Let me know and I may have to check out Pittsburgh Barbell sometime I live about 20 mins from there.

[Jamie J. Skibicki]

If I go to bridgeville, it's on Sat. Let me know when you want to go. EMail and we'll head up. THere's a crew that goes up and we normally grill afterwards, unless I have more pulled pork than I can handle.

[jhlasnik]

If I go to bridgeville, it's on Sat. Let me know when you want to go. EMail and we'll head up. THere's a crew that goes up and we normally grill afterwards, unless I have more pulled pork than I can handle.


Sounds good. I have to travel a bit for work but once that's over I will make a point to head on over.

[Jamie J. Skibicki]

Holy shitastic day.

CLean & jerk

You know, it sucked so bad I'm not even going to log it. FUck it, I need some sleep.

[famendoza]

Hey bud,

Do you find that your snatch and press numbers correlate? I just noticed that your press seems lower than your snatch, whereas I've figured it'd be the opposite. My figuring is pretty much based on the records set on the press vs the snatch (230kg vs 216kg) and the difficulty in performing the snatch cleanly.

[Jamie J. Skibicki]

Snatch and press have little to do with each other. Most people find their backsquat and snatch numbers are related; as the BS goes up so does the snatch.

Most people I know can snatch more than their press.

[Jamie J. Skibicki]

SO I went in yesterday after sleeping for 8.5 hours. ANd I actually felt rested. If I can figure out this whole sleep thing, I may stop being weak. Stupid body.

C&J
45x3x2, 95x2, 135x2, 185x1, 205x1, 225x1, 235x1 (couldn't jerk this, shoulder feel funky. I did clean and jerk drives after this). 245x1, 255x1, 265, missed hte rack because I'm a pussy and didn't get under, it was right there.

Front squat.
ALready warmed up from the cleans
275x3x2, 285x2

Bench
45x5, 95x5, 165x5x3 (I don't think the right side is getting stronger, I just reset 20 lbs and I still get a lopsided press)

Pendlay rows
200x5x3

[Jamie J. Skibicki]

Good day. Trained at the Pittsburgh Parbell Club at M.A.S.C. in pittsburgh and CFer came out with me. I helped him on his clean and he got a 4 lb pr on his squat clean.

My workout

Squat
45 x5, 145x5, 268 x5, 330 x2, 407 x4 (I used metric plates)

Press
45x5, 88 x5, 132 5x3,

Deadlift
154x4, 268 x5, 385x5

GHR
6,7,6

Koklyaev situps
88x8

[Jamie J. Skibicki]

So I had some GI issues sunday night. I wasn't so much pooping as vomitting out my butt. Alot. I also vomitted out my mouth (3 times). When I get sick, I get somewhat delusional, partially because I'm in pain and partially because I drift in and out of sleep. Sunday night I thought H.H. Holmes was trying to possess me, taking advantage of my weakened state.

Today in the gym (note, from sunday afternoon till the gym, I had .75 lb of pulled pork, a glass of milk, a piece of pizza and a few cheese sticks)

Snatch
warm up

175 1x5

Squat
45x5, then decided no squats today

bench
45x5, 95x5, 170x5x3

pull ups
5,6,5

Barbell complex
95 lb
power clean
press
overhead lunge each leg
BS
push press
5 reps each

3 rounds

[Jamie J. Skibicki]

DUe to my lack of squats from the GI stuff, I decided to go for a 1 RM today

C&J
warmup

225 x3, 235x2, then missed a jerk on 235.

Squat
45x5, 135x2, 225x2, 315, 365x2, 415x1, 430 x1 PR lift and most weight ever lifted

Press
45x5, 95x5, 135x5,4,4 (first 2 sets were paused at the bottom, last set was touch and go)

GHR
8,7,6

I want to go back in to do bent overs and a little metcon (21-15-9 75 lb swing throughs, push up (shoulder is still weak) and situps.

[poopmonkey]

Nice work on that squat PR.

430lbs is no joke.

[Jamie J. Skibicki]

I was impressed. UNfortunately the press and bench are a joke.

I was going to ask anyone that. My presses are horribly weak, any suggestions?

I was going to switch to 5 sets of 3 and add some of the press ups Starr talked about from his article (press more than you can lock out as haigh as you can).

[Jacob I. Briskin]

Good stuff, man. My presses are also really really weak, and I suspect it may have something to do with why my shoulders "click" a lot.

[Jamie J. Skibicki]

Jake,

THats the jerking off.

Okay, condtitioning sucks.

Pendlay's
135 x5, 205x5x3

MK situps
95x8x2

Metcon
21-15-9
75 lb DB swing throughs
push ups

turned into
21-15
swing throughs
and
21 - 12
push ups

I had a cramp/knot on inside just above the knee on my left side. Pain I can deal with but working through a cramp seems stupid. Push ups are still weak from the shoulder (fucking injury).

Hopefully next week, they'll be better.

[Robert Callahan]

I was impressed. UNfortunately the press and bench are a joke.

I was going to ask anyone that. My presses are horribly weak, any suggestions?

I was going to switch to 5 sets of 3 and add some of the press ups Starr talked about from his article (press more than you can lock out as haigh as you can).

I find press and bench to be very highly correlated with recovery, much more so than DL and SQ, so irregularities there can really get you.

It also depends where you are failing. For me it was the lock out, so I started pressing 3x5 on monday, push-press 3x3 wed, bench 3x5 friday. If getting it off your shoulders is the problem then the Press ups may be better?

Push press helped my lock out and psychologically allowed me to feel heavier weight over head so when I picked up a heavy press I didn't psych myself out.

Also I did not use a belt for press and found while it is much more difficult to get used to using, once you figure out it is awesome. The trouble is your abdomen is changing size much more in the press than squat and dl, so you have to get it a bit tighter. Also it is easy to then not focus on staying tight. I know I don't need to tell you the benefits of a belt though :)

[Jamie J. Skibicki]

I have the hardest time at the bottom and my abs are always rocked from overhead presses. I get very lighted while pressing. I may start to belt up for them and see what happens.

[LudwigVan]

Oh yeah, use the belt for sure on your presses. I find it about as helpful for them as it is for the squat, which in my case is pretty damn helpful.

[Robert Callahan]

Yeah, once I got the hang of belted press it made a huge difference. I went from constantly stalling ~135lbs, to in a few weeks getting 145x5x3 pretty solidly with room to continue linear gains

[Jamie J. Skibicki]

Well there you go

Belted and following up with 3 progressive heavier sets of press ups

[Jamie J. Skibicki]

ANother craptastic day. Saturdays are hit or miss for me. SOmetimes I'm super rested an dcrush things, other days I just don't get the groove of things and try to just hit the gym.. TOday was the latter.

Snatch

warmup
175 x1x5 185 fail

FS
45 x5, 135x5, 225x3, 295x1, 285x2 Started to fall apart here. Felt loose and and a little tired.

Bench
45x5, 95x5 (and I'm done)

Oh well, it was a weird week witht pr and the stomach thing. ANd July 4 is going to screw up next week. FUcking holidays.

[jhlasnik]

ANother craptastic day. Saturdays are hit or miss for me. SOmetimes I'm super rested an dcrush things, other days I just don't get the groove of things and try to just hit the gym.. TOday was the latter.

Snatch

warmup
175 x1x5 185 fail

FS
45 x5, 135x5, 225x3, 295x1, 285x2 Started to fall apart here. Felt loose and and a little tired.

Bench
45x5, 95x5 (and I'm done)

Oh well, it was a weird week witht pr and the stomach thing. ANd July 4 is going to screw up next week. FUcking holidays.

I gave up on working out on Saturdays, kids never let me make it to the gym.

[Jamie J. Skibicki]

How old are the kids?

WHen are you coming out for a lift?

[jhlasnik]

How old are the kids?

WHen are you coming out for a lift?

My boys are 3 and 8 so they keep me busy on the weekends. I only can keep a consistent schedule if I go during the week before work. I'm starting back this week after hurting my back and adductors on my last set of deads when I was doing madcow. I'm going to start up CFFB again tomorrow and see how I feel. I should be able to come down in a week or so. I'll let you know though. When are you heading to OH to meet with Jay?

[jhlasnik]

Also was wondering any reason you're going with 5/3/1 as your core program over going back to CFSB or CFFB? I'm still thinking of wendlers program too. Just curious on your thoughts.

[Jamie J. Skibicki]

Right now, only my squat is TM, everything else is SS due to my injury which is taking it good old gaddamn time healing. I"m going to start adding in the z press to my shoulder work.

I'm trying to train 4 times a week, but I was sick last week. I do 4 different metcons

21-15-9
75 lb DB swing through
push ups

Barbell complex
PC
press/push press
over head lunge right&left
back squat
Behind the neck push press
back on the floor repeat

7x3

4 rounds
15 box jump burpees
6 glute ham raises

10 - 50 meter sprints as much rest as you want


I do one each day


I'm not a fan of CFFB intermediate programming, I may have to check back in and see what it's like.

THe reason I like 531 over CFFB or CFSB is that 531 is a strength program with some gpp. THe other 2 equally balance strength and metcon. Until I can press body weight, I consider myself weak. I don't like being weak.

[jhlasnik]

Yea I don't know where I'm at right now I haven't lifted heavy in about 3 weeks, this injury was definitely strange. I liked Madcow as a program but adding in any GPP work was fatiguing me way to much and 4 ramping sets of deads when I got close 95% was to much and my form broke down too much.

I think I'm going to take this week to find some 3/5 RMs and then decide on CFFB, CFSB, or 5/3/1. I've also looked a little at the TM but haven't read PP so not sure if I should read that first before really trying to implement something like that. I like you though would like a BW Press, also like to get my PC and PS up there. I've been stuck at 180 for a PC for a long while and not sure on my PS, that's one reason I'm hesitant to go back to CFFB since I never know how often I'll get to hit a certain lift.

Since your certified now maybe when I get time to come down to pgh barbell you can tell me what I'm doing wrong :)

My gym is pretty lacking in skilled lifters from what I've seen especially at 6:30-7am. Nice thing is though I can get away with any type of training I want, bad is I've pinned myself on bench multiple times.

Thanks for the info though!

[Jamie J. Skibicki]

If you go to Pgh Barbell, Rege is a better coach than I am.

WHere do you train now?

[jhlasnik]

If you go to Pgh Barbell, Rege is a better coach than I am.

WHere do you train now?

Robinson YMCA

[Jamie J. Skibicki]

Maybe I'll swing out for a lift sometime. I don't think it;s too far from me.

We need to hit up schenly for some kb throws. We are thinking of buying some cheap 1 pood kb to play bocce.

Snatch
warm up
180 x1x6

Squat
45x5, 135x5, 225x4, 315x2, 350 x4,4,4,3

bench
45x5, 95x5, 180 x5,4,4

GOing back in tonight for some z presses, upper body pull and a BB complex. fun fun.

[BrotherIron]

.........................GOing back in tonight for some z presses, upper body pull and a BB complex. fun fun.

Glad to see I'm not the only one who sees how beneficial Z-Presses are.

[Jamie J. Skibicki]

I haven;t done them yet, but when I press, my abs are contracted so hard, I get gassed by rep 3 or 4. I see the Z press being brutal on the mid section. If it is, that means I can get some light shoulder work on bench day and strengthen my midsection.

I did get the idea from you. I think I"m going to add press ups before the bradford press.

[BrotherIron]

I haven;t done them yet, but when I press, my abs are contracted so hard, I get gassed by rep 3 or 4. I see the Z press being brutal on the mid section. If it is, that means I can get some light shoulder work on bench day and strengthen my midsection.

I did get the idea from you. I think I"m going to add press ups before the bradford press.

I think you'll like them. They take everything out of the movement except the triceps and shoulders. You can't get any leg drive to help or press your back against something to drive against to help stabilize yourself. This makes the movement very strict and difficult. A friend of mine has made HUGE jumps in his bench just from adding this movement b/c his shoulders were a bit lack luster.

[Jamie J. Skibicki]

My bench sucks since I'm still weak from the torn rotator cuff. It doesn't hurt, but the right side of the bar feel much heavier than the left.

Z press
45 x5, 95x5,5, 115 x3, 4

THese were super hard. Holy crap.

Pendlay rows
215 x5x3

BB complex
clean, press, overhead lunge each side, squat, behind the neck push press

7 x3

[Jamie J. Skibicki]

Stupid server upgrades

ANyway, I got burned at thebeach on sunday and I didn't lift today, I did lift sat

squat
45x5, 135x5, 225x4, 315x3, 365x2, 415x4

bench
45x5, 135x5, 185 x4,3,2 (fucking rotator cuff, that and benching after doing arms the day before is not the greatest idea ever)

deadlift
135x5, 225x5, 315x3, 405x2 (TIme to go back to SS deadlift porgramming. FUck I hate my shoulder. )

[jhlasnik]

TIme to go back to SS deadlift porgramming. FUck I hate my shoulder. )

I'm back on linear progression too if it makes you feel any better :(

[Jamie J. Skibicki]

I had to go back on for a while after an injury.

SO I was talking with a guy I know from the gym about my arm. He suggested some rotator cuff excersizes and using the dbs instead of the bb. I agreed (he generally know what he is talking about). I wasn't really buying it, but I ifigured I'd give it a shot. Holy crap my right arm is weak.

Snatch
warm up
185 x1 x6

Squat
OH 45x5, 135x2
BS 225 x4, 355x3, 425 x1

DB press
25 x5, 40x5, 60 x fail, 55x 2, 50 x4,5,4

[Mark E. Hurling]

You might also try using a cable and handle for rotator rehab. The pulley assures a consistent strength curve throughout the movement, whether you are initiating an inward or outward rotation even if you are standing up or lying down. These worked for me some years ago when I was having some similar shoulder problems.

[Jamie J. Skibicki]

second lift

deadlift
bar x a bunch, 135 x5, 225x5, 315 x3, 365 x1, 395 x5

bent over rows (they are much harder after deadlifts)
225 x3, 220 x5, 2

GHR
+ 10 at face x 6,5,5

BB complex

7x1. My quads cramped so bad I fell down

[Robert Callahan]

I've been trying to look it up to no avail. What the heck is a Z-press??

[Jamie J. Skibicki]

http://www.youtube.com/watch?v=-epiDfYFIUM

That took me like 5 seconds. Google -> z presses

[jhlasnik]

http://www.youtube.com/watch?v=-epiDfYFIUM

That took me like 5 seconds. Google -> z presses

Probably some good assistance for the Press when you start 5/3/1

Here's the log you requested :)

http://stronglifts.com/forum/jhlasnik-s-madcow-log-t26435.html

Not doing madcow at the moment, I may once linear progression stops working

[Carnivroar]

What's the point in the Z press?

[Jamie J. Skibicki]

One of my many problems when pressing is I contract my abs hard, like a should, the problem is that this wears me out. The z press works the abs much harder than a regular press. Also, it is much more difficult to be out of position on the Z press( lay back will put you to the ground )and you cannot use any leg drive (intentional or not). I havge just started using them, so I will let you know how thery work out.

I have also switched to db until my right side is a strong as my left. I use wrist weights to get smaller jumps.

[Robert Callahan]

http://www.youtube.com/watch?v=-epiDfYFIUM

That took me like 5 seconds. Google -> z presses

my google-fu is weak... googling "z-press" and "z-press weightlifting" and such came back with nothing, I didn't think about using the plural...

I always just called that exercise "seated backless press" but z press is much more concise.

Thank you :)

[Jamie J. Skibicki]

No problem, it actually took me 20 seconds, since z press came back with some stupid rap shit.

Just to be clear, I'm not saying all rap is stupid shit. I'm saying rap is either, stupid or shit and some rap is both.

[jhlasnik]

Jamie any idea what Saturdays you are going down to bridgeville this month? Whats their rate for a single day I didn't see it on their site.

[Jamie J. Skibicki]

I go up about every other. Next week everyone except me is out of town for the PA state games. I can't Jerk for shit right now, so I decided not to go.

Just let me know when you want to go up and I can meet you there. The day rate is $5

[Jamie J. Skibicki]

Sat

snatch
Warm up
60 kilos, 62.5, 65, 67.5, 70, 72.5 75, 77.5, 80, 82.5

Bench db lbs
25x5, 45x5, 70 x 3, 65x4,5,5

deadlift
warm up and then missed the workset

Monday
C&J
warm up
160, 175, 190, 215, 230 (failed jerk, very close though), 255, tried 270 and deadlifted it.

Squats
Sucked.

THe point I'm getting at here is I need a light week and this is going to be it. I was trying to set it up so my vacation would be the light week, but it doesn't look that way.

[Jamie J. Skibicki]

Did some rehab band stuff today. One of the trainers and I were like the two old men in the balconey in the Muppets. Critiqing peoples form, program, shit like that..

Cool part was there is a new guy training in the gym. 6'5", 308, saw him do hammer strength lat pull downs with 420. He said he liked those cause he can only do 10 pullups before his grip gives out. Former D1 wrestler. THis will be a good guy to have as a training partner.

[kittenSmash]

Just to be clear, I'm not saying all rap is stupid shit. I'm saying rap is either, stupid or shit and some rap is both.

Ingenius words of wisdom Jamie

[jhlasnik]

Thought this was an active recovery week skibicki? Where you been? Oh I think I should be able to head down next Saturday, I can let you know mid week though. WHats your schedule look like? My clean form has been giving me crap so I need someone to tell me where I'm messing up, my guess is the second pull. I need to quit doing them barefoot too, they make my feet hurt.

Also when you clean/snatch at your gym are you able to dump the weight or do you have to lower it? I wonder if thats why I get so fatigued after a triple.

[Jamie J. Skibicki]

I did rehab every day last week and now I'm back to lifting. I will continue to do rehab on my off days.

I was talking with Ty Phillips from the Gorilla Pit in Cleveland (Meatfest will be there Oct 2). He gave me a program and I'm going to try it for 3 months. I added snatch and C&J (one of each per week)

Snatch
warm up
singles 135, 140, 145, 150, 155, 160, 165, 170, 175

Squat
45x5, 135x10, 225x5, 315x5, 355x3, 375x3, 405x2 (I was supposed to do another double and I was going to try 415, but my right lower back was being annoying and it's my first day back, I'll get it next week)

Walk lunges (supposed to be BB, but I don't have the room, I did db instead)
65 x8 (4 per side), 75x8 x3


DB weight box jumps
40 db per hand, 24 inch box jump 3 sets of 12.

Reverse hypers
5 sets of 4. These make my back feel so funky at the bottom. I need to get used to it, but now it's weird and I can only do a few, bottom hurts/feels funky.

GOing back in to do GHR and more reverse hypers.

John,

It's John, right, I would feel like a dick, if it's not. Last week would have been bad, everyone was at the Keystone games. This week is good. I normally shoot for 12-1. Let me know and I'll be sure to be there.

[Jacob I. Briskin]

DB weight box jumps
40 db per hand, 24 inch box jump 3 sets of 12.


Interesting. I just tried some weighted box jumps the other day, for the hell of it. Except with a bar on my back. In hindsight, probably not such a good idea to do them that way.

[Jamie J. Skibicki]

Yeah, it can get ugly with the bar. THey were the suck, but no joint pain. Also, don't do high recycle rate CF style. Jump up, step off.

[Jamie J. Skibicki]

My ass hurt so bad last night it woke me up. Not really the ass, but where the glute meets the hamstring. Fuck me.

DB bench
25x10, 35x5, 50x5, 55x3, 60 x3, 70 x2, 80x1 (dropped a db on my chalk bucket) 75x2

Incline DB bench
45 x8x3

band BB speed bench
band + 95 x8x3

dips
gravitron at 100 8x3 (yeah I suck at dips, blow me)

Skull crushers DB
12.5 x8x3

Yes, my right arm is super weak. I'm going to go wallow in my chocolate milk.

[Jamie J. Skibicki]

Chin up

5,4,5,4,3 (chin ontop of bar)

Deadlifts
135x8, 225x5, 315x3, 365x2, 405x fail, 385x1, 395x fail I'm fucking getting worse at deadlifts. I'm chalking it up to rehab and the right side being fatigued. It better fucking change quick

bent over rows (2 handed back parallel with ground)
60lb db
12, 12, 9,
55 lb
10

GHR
3x8

And I forgot the reverse hypers, I'll be back later for those. Fuck me.

[Jamie J. Skibicki]

So I went back to do my reverse hypers.

14 (didn't feel that weirdness in my back, though the machine wasn't set up correctly and got real uncomfortable)
16 (back started to get the pulling apart feeling)

19( holy crap, it felt super weird and not very good but I got through it. I got the shakes for a bit)

Then I did box jumps up to 44 inches.

[jhlasnik]

John,

It's John, right, I would feel like a dick, if it's not. Last week would have been bad, everyone was at the Keystone games. This week is good. I normally shoot for 12-1. Let me know and I'll be sure to be there.

Close. Its Joe no big deal though :) I don't post on the CF board enough for my full name to be displayed. Anyway I thought today would be good but some work crap came up and I have to work today. I hate working in IT sometimes due to the weekend work.

Next weekend it out too I'm going out to the waterpark in Sandusky and won't be back until late Saturday.

So are you still following TM or is the program ADD starting to kick in?`

[Jamie J. Skibicki]

I was following it, and I was getting burned out. SUmer isn't good for me; I don't deal well with the heat.

I also work in IT and I was at work this morning, it sucks.

C&J
warmup
195, 205, 215, 225, 235 (last jerk, rest are just cleans), 245, 255, 265, 275 (PR, fuck yeah)

db press
25x10, 40x5, 50x5, 55x3, 60x2, 63x1 (I use wrist weights) 60x2

seated (no back) db press
40x5x5

SHrugs
(olympic style)
225x15x2
365x3,2
Body bulding style
185x20

Upright rows
95x8x3

Anterior raise
45x8x3

[Jacob I. Briskin]

Nice clean, man.

[Jamie J. Skibicki]

I tried 285. I deadlifted it.

I was at a party last night with a guy thats probably going to play basketball in europe. He was talking about the lifting he did in college and it was actaully pretty good; power olifts, squats, presses, sprints, etc. We thing he's going to come out and train with the weightlifting club

I saw he had on a "lift strong " bracelt, and I made mention of it. He said you got it for breaking a PR or something (I thought "I break PR's about every week"). ANyway he said he go it for cleaning 260. I kept my mouth shut, I thought it would be too dickish to say "Yeah, I cleaned 275 today. Going to 280 or 285 next week."

[Mr.City]

I got burnt out on TM too.

[Robert Callahan]

damn strong clean!

hey i finally started a workout log also if you ever want to drop in :)

[jhlasnik]

I was following it, and I was getting burned out. SUmer isn't good for me; I don't deal well with the heat.

I also work in IT and I was at work this morning, it sucks.


Whats up next? 5/3/1?

[Jamie J. Skibicki]

Not sure, I'm going to ride this out and I may go back to TM when it cools off here. I can eat more, I sleep better and I have more energy.

[Jamie J. Skibicki]

Part 1

snatch
warmup
160, 165, 170, 175, 180, 185, 190, tried 195 and it was a deadlift. No snap.

squat
45x5, 145x10, 235x5, 325x5, 365x3, 385x3 belt, 415x2, 425 x1.

walking lunge
80 x8x4. I try to not put my foot down at the top of the lunge.

[Jamie J. Skibicki]

part 2

Box jumps (last time wasn't really 24 inches)
24 inch box jump 40 lb dbs
3x12

GHR
20lb db 6,5,5,4,3

reverse hypers
15,10,10

[Jamie J. Skibicki]

DB bench
25x10, 40x5, 50x5, 60x3, 70x3, 78x2, 83x2

Incline
50x8x4

Speed bench
95 + band 8x3

dips
-90 8,7,7

db skull crushers
12.5 8,7,7

[Jamie J. Skibicki]

Hey all, I'm back from vacation. I have the two days I lifted in my log book, and I'm not going to put them here. Highlight was a 245 C&J (+ 10 lb PR), low light was a 335x5 deadlift.

Today

squat
45 x5, 135x5, 225x5, 315x5, 365x3, 405x3, 425x2 (new pr) I think 2 douchebages were complaining about the noise I make during squats. I have never seen either one squat or deadlift or do the O-lifts.

DB press
25x5, 40x5, 55x5,5,4

Walking Lunges
90 x4 per leg x 3

[Jamie J. Skibicki]

part duex

Deadlift
45 x5, 135x5, 225x5, 315x2, 355x5

pull ups
4,4,4

hypers (I use the bar held like in a zercher squat)
95 x8, 115x5 (bad hold), 115x6 (I used the squat pad).

[Jacob I. Briskin]

115x6 (I used the squat pad).

I can't believe Skibicki finally said it. This is a great and tragic day for mankind.

[Jamie J. Skibicki]

You hold 115 in the crook of your arm for a set of 6. The problem is really getting it into to good position. If I could get it closer to my elbows, I'd be fine, but the setup is just a pain in the ass.

[jhlasnik]

Where'd you go now?

[Jamie J. Skibicki]

I got a fever, it was hot, vacation, lots of work, shitty eating habit (mostly not enough), blah blah blah.

I've been lifting just not posting

Today was
Front squat
45x5, 135x5, 225x3, 285x3x3

DB bench
25x5, 40 x5, 78 x3, 75x5,5,4

Deadlift
135x5, 225x5, 315x3, 375 x5

Pull ups
5,5,5,

Plank + 220 lbs

5-6 seconds

[Jamie J. Skibicki]

Trained yesterday

felt stale. See adjustments in the log

Snatch

warmup 185 x1x2, 140x1, 145, 150, 155, 160, 165, 170, 175.

Squat
45x5, 135x5, 225x5, 315x3, 365x3, 405x2, 435 fail. I'm doing double at like 98% of my max. TIme to back off. I'm doing 5 triples at 385 next monday

press
25x5, 40x5, 58 x4,5,4,3

Hypers
105 x8,8

[Jamie J. Skibicki]

So after som deliberation with training partners and what not, I'm switching to higher reps. I've been going high intensity low reps for a while now, and I'm going to change it up.

Snatch
135x3, 140x3, 145x3, 150x3, 155x1

squat
45x5, 135x5, 225x5, 315x8x3

press (thought I could get it, this goes to set of 8 next time)
25x5, 40 x5, 58 x5,4,3

In other news, I"m now moderated on the CF boards. All my posts have to go through a moderator.

[gzt]

So after som deliberation with training partners and what not, I'm switching to higher reps. I've been going high intensity low reps for a while now, and I'm going to change it up.

Snatch
135x3, 140x3, 145x3, 150x3, 155x1

squat
45x5, 135x5, 225x5, 315x8x3

press (thought I could get it, this goes to set of 8 next time)
25x5, 40 x5, 58 x5,4,3

In other news, I"m now moderated on the CF boards. All my posts have to go through a moderator.
Awesome. Too many of your patented single entendres? It would be a pity if they eventually lost you. While you're not a Kool-Aid drinker by any stretch of the imagination, you're quite an asset to their board.

[misspelledgeoff]

So after som deliberation with training partners and what not, I'm switching to higher reps. I've been going high intensity low reps for a while now, and I'm going to change it up.

Snatch
135x3, 140x3, 145x3, 150x3, 155x1

squat
45x5, 135x5, 225x5, 315x8x3

press (thought I could get it, this goes to set of 8 next time)
25x5, 40 x5, 58 x5,4,3

In other news, I"m now moderated on the CF boards. All my posts have to go through a moderator.

Rabble rouser...

[Jamie J. Skibicki]

The thread that broke the camels back was
http://board.crossfit.com/showthread.php?p=837592#post837592

GZT,

My entendres are normally double. Blatant remarks, while entertaining, rarely lack the comical punch of a double entendres.

Jake,

Just how many damn holidays do the jews have? Fuck me. I'm upping my bacon consumption just to piss them off.

Trained at Anton's since jews have to have their own damn new year, but this is only for people, animals and contracts. I never got why gyms are closed on holidays. It's not like physiological processes are affected by a social calendar.

Front squat
45x5, 132x5, 242x5x3

DB Bench
63 x8x4

Chins
6,5,4 (I was really hungry by this point)

[MazdaMatt]

Nice thread over there... the one woman's response was pretty funny, too. The mods was not.

[misspelledgeoff]

Good lord what a prude.

[jhlasnik]

Wow are the CF boards getting bad, I'm tired of the same I'm new and afraid to eat threads. If your commentary is going to go then I'm done with the CF boards.

[Jamie J. Skibicki]

What kills me is that I didn't make one sexual reference in that post. If you want to read it that way, you could, but there was nothing explicit.

We'll see what happens in a month. That is the normal length of a timeout (suspension). If they don't let me back on then, I will probably just leave.

[Jamie J. Skibicki]

ANd today starts the deload week. Everything is half off

Squats
45x5, 165x8x4

DB bench
30 x8x4

assisted pull ups
-110 7x2

dead lift
205 x5

[kittenSmash]

Ha, your post on cf forum was hilarious. I really can't believe that guy got upset about it and put you on timeout. Bad Jamie. The crazy moderation is the main reason I quit visiting that board. I got threatened to be banned for laughing at a joke like a year ago there.

[Jamie J. Skibicki]

It was a chick. There is only on male moderator, Joshua Murphy.

[Jamie J. Skibicki]

day 2 of deload

There were 2 kid that didn't weight more than 140 lbs at 5'10 doing arms for an hour

squat
45x8, 165x8x4

DB press
25x8x4

PC
135x3x4

1 armed DB bent over rows (no support)
40x8x4

[Jamie J. Skibicki]

So I had a cold for three weeks and decided there was something wrong with that. I went to Med Express and got some antibiotics. I feel much better.

First day back after a week of deload

squat
45x8, 135x5, 225x5, 315x8x3

DB Bench
25x5, 45x5, 65x8,7,6,4 Damn right side again. Going to drop to 63 next time

DB 1 armed DB row, no support
70x8x3

[Jamie J. Skibicki]

Wednesday (forgot to post)

FS
45x5, 135x5, 245x5x3

Incline db press
25x5, 40 x5, 55x8,8,8,7

Pull ups
5,5,4

FUll contact twists
45x5 (each side) x3

Full contact twist is done as such

http://www.youtube.com/watch?v=mtHFEAQmKTU

You can also grab the weight instead. THats called a Steering wheel twist.

[Jamie J. Skibicki]

I felt weak today

BS
45 x5, 135x5, 225x3, 325 x8x3 (they were breathing squats)

DB bench
25x5, 45x5, 65 x8,8,6,4 (right side again, I think I may know the answer)

DB 1 armed Row
75x8x3 Right side felt weak here. Not unstable, though I doubt a row could ever feel unstable. This may be the cause of my crappy bench, especially since the bench is much more affect than the press.

[Jamie J. Skibicki]

Goddamn it, I wrote a reply, hit the wrong button and the reply disappeared. Fuck me

I slept two days in a row where I didn't need an alarm to get up and surprisingly I feel much stronger and energetic

One of my lifting shoes escaped from my bag so I had to squat in bare feet

FS
45x5, 135x5, 255x4,5,5 First work set felt weird with no shoes. I also had more forward lean than I would have liked

Walking lunges DB
70 x8 per side x3

DB incline press
25x7, 4ox5 58x8x4 WHy does this feel stable and strong and flat bench feels like my arm is going to rip out?

[Jamie J. Skibicki]

friday I went to the Gorilla Pit in cleveland and train with Ty Phillips and Tamara Cohen. GOod stuff. I like training at more serious gyms at least once in a while to keep the ego in check. It's easy to think you are strong when you out total pretty much every at your gym. Then you go a place liek the Gorilla Pit and realize you've been comparing yourself to candy assed weaklings.

BS (no shoes)
45x5, 135x5, 225x4, 335 x8x2 (lower back was acting up a bit. Might have been the hour car ride to the gym.

DB Press
25x5, 40 x5 50 x6,6,5,6

DB press drop set
50 x4, 40 x4, 30 x5, 20 x3

Chin ups
6,6,6,5

Funny story, I was training tamara on the clean and this kid comes into train. Lean, mohawk (short mohawk, other hair buzzed), bright yellow nike frees. First thing I think is "Crossfitter". He is doing his thing (lift and then run or double unders). He then starts doing the o-lifts. Worst form I have ever seen in person. I mean untrained, inflexible couch potatoes have better form.

I know I probably don't have to tell SS board members this, but just in case you get into this argument; a power clean into a front squat is NOT a full clean.

[gzt]

Funny story, I was training tamara on the clean and this kid comes into train. Lean, mohawk (short mohawk, other hair buzzed), bright yellow nike frees. First thing I think is "Crossfitter". He is doing his thing (lift and then run or double unders). He then starts doing the o-lifts. Worst form I have ever seen in person. I mean untrained, inflexible couch potatoes have better form.

I know I probably don't have to tell SS board members this, but just in case you get into this argument; a power clean into a front squat is NOT a full clean.According to the rules of CrossFit(TM) competition, it is. Full ROM, man! Haters gonna hate.

[Jamie J. Skibicki]

Monday, trained with Eileen scriber of Cougar Crossfit fame. Helped her work on her clean and squat.

FS (no shoes)
45x5, 135x5, 265 x5x3

DB bench press
25x8, 65x8,8,8,8

band suspended bench (hang the weights from the bar with bands)
weight on bar = 45, weight on bands = 100 (50 a side)
4,5,5,4

1 armed bent over DB rows (no support)
80x8,8,8

deadlift
135x5, 225x5, 315x2, 375x4 (back was feeling goofy from sleeping funny)

[Jamie J. Skibicki]

GZT,

I have no problem saying that for competition, on each rep, the competitor must move the bar from the ground to "clean rack" position in one continous movement and the competitor must acheive the "full squat" position before reaching the final "clean rack" position. At that time the rep will be counted.

It is a fine way to run a competition or train, but it does NOT change the fact that THEY AREN"T FUCKING FULL CLEANING.

I'm sending the bill from my cardiologist to you GZT.

[Jamie J. Skibicki]

Squats felt like shit. I hate when that happens

BS
45x5, 135x5, 225x4, 345 x5 (felt like crap and weak. GOing back to texas method 5x5 and 1x5)

Incline db press
25x8, 40x7, 60x8,8,8,8

Incline bulldog press (weight suspended from bands)
45 + 70 suspended x7,7,7

pull ups
6,5,4,4

[Jamie J. Skibicki]

FUck this squatting for 8 shit. I don't like ti and it ain't working. I just feel tired

BS
45x5, 135x5, 225x4, 315x3, 365x4

DB press
25x5, 35x5, 50x 7,7,6,5

Squat and press (think speed squat into BTN press)
115x5, 135x5, 145x5, 155x4

hypers
95x8,7,7,

[stronger]

squatting for more than 5 hurts, just like reading

[Jamie J. Skibicki]

Squatting for 5 hurts, but I respond better to lower reps. DOn't know why, but I do. I also enjoy it more so I push harder.

I like reading though. I'm trying to get through "the communist manifesto" and "The wealth of nations".

BS
45x5, 135x5, 225x4, 335x5x5

DB bench
25x5, 68x8,8,8,6

close grip
95x10,10,10,10

db 1armed row
85x8,8,8,8

[stronger]

reading is indeed excellent. I'd prefer a life where I could just lift and read all day. That will happen after I win the lottery, of course

[Jamie J. Skibicki]

You would either have to be very poor or exceptionally good at math to play the lottery.

[Jamie J. Skibicki]

ANother fun day in the gym at 5 pm (stupid afternoon meetings). There was a pretty good former powerlifter in there though. Pretty cool guy

FS
45x5, 135x5, 225x4, 275x3, 270x5x2. I widened my grip on 270 and it felt much better

Incline db press
25x5, 63x8,8,8,8

Pull up
7,6,5,4

Deadlift
135x5, 225x4, 315x3, 385x4

[Jamie J. Skibicki]

BS
45x5, 135x5, 225x4, 315x3, 385x4

press
25x8, 53 x8,8,7,5

Curl and press
40 x5,5,5,5

I think I"m going to move the curl and press to monday and the close grip bench to friday

[Jamie J. Skibicki]

BS
45x5, 135x5, 225x4, 340 x5x5

DB bench
25x5, 70x8,8,8,6

DB row
90x8x4

Curl and press
40 x 6x3

[Jamie J. Skibicki]

FS
45x5, 135x5, 225x3. I did damage to something in my upper back, between the scaupla and spine. It hurt when I took deep breaths. I decided not to do the work sets for front squats.

Incline DB press
25x8, 65x8x4

chin ups
7,5,5,5,

Squat and press
155 x5x4

Oddly the back didn't act up during upper body stuff. I"m goign to ice tonight and foam roll.

[Jamie J. Skibicki]

Last night

Ran some sprints. 50 paces ~ 50 meters up a slight incline. I used a moving start (light jog for about 4 meters to teh start line then sprint). I did 6 of these. The plan is for 7 on friday.

[Jamie J. Skibicki]

Decent day in the gym. I need to start eating more. I think I"m going to try my hand at gravy next week. I need richer food. Like truck stop meatloaf with gravy, potatoes and some veggies

BS
45x5, 135x5, 225x4, 315x3, 405x4 Knee was acting up from sprinting. I get this weird tightness behind my knee cap and today it was bad. I could hae gotten five, but I was really nervous it was going to give. I need to start doing some GHR. Also, beltless pr.

DB OH press
25x5, 53x8,7,8,6

Deadlift
135x5, 355x2, 395 x4. I lose back extension on 4 but get it, I reset for 5 and it gets nailed to the floor.

Close grip
105x10x3

[jhlasnik]

ugh...I would hurt myself doing heavy squats and deads on the same day don't know how you can do that.

[Jamie J. Skibicki]

It's a pretty typical TM setup, PR's on friday. Squats don't fatigue my back that much, whether or not wear a belt. Deadlift on the other hand, destroy it.

[jhlasnik]

It's a pretty typical TM setup, PR's on friday. Squats don't fatigue my back that much, whether or not wear a belt. Deadlift on the other hand, destroy it.

That's one of the reasons I stayed away from the TM personally. I don't like going for heavy volume of both in the same day. Hurt my back doing madcow on the 4x5 Squats 4x5 Press and 4x5 Deadlifts. I'm liking 5/3/1 however, really digging the flexibility of it.

[Jamie J. Skibicki]

4x5 deadlifts sounds like hell. If you notice, I only do 1x5 on both. Much easier that way

Takign a week off did not help at all. Okay I moved, but I was stressed out about it and didn't relax much

Squats
45x5, 135x5, 225x4, 315x2, 345x5, 345x2, Felt like crap, screw it.

DB bench
25x8, 73x8,8,6,5

PC (pissed off some old women at the gym)
135x3, 235x3,3,3,3

Bent over db rows I switched to neutral grip and pulled higher, they are much harder
95 x8, 6, 4

[Jamie J. Skibicki]

I just bought a 55 inch lcd and a new video game. My lifts may suffer for the next couple of days. FUnny gym story, some high school or college kids where talking about training and one said "I'm getting really strong, I can leg press 500". I laughed out loud and said "Saying your a strong becuase of what youleg press is like saying you are good in bed because of how you jerk off". He got pissed off and said "I didn't ask for you opinion". My retort was "I didn't ask you to spout of some ridiuclous bullshit in the gym, but yet, it happened". My patience with this sort of thing is wearing thin.

FS
45x5, 135x5, 275x5,5,4

PS
155 x2 x5 (Didn't piss anyone off with these

INcline press
25x8, 68x8,8,7,6

L chins
5,3,2,2

[jhlasnik]

Where did you go man?

[ello]

I just bought a 55 inch lcd and a new video game. My lifts may suffer for the next couple of days. FUnny gym story, some high school or college kids where talking about training and one said "I'm getting really strong, I can leg press 500". I laughed out loud and said "Saying your a strong becuase of what youleg press is like saying you are good in bed because of how you jerk off". He got pissed off and said "I didn't ask for you opinion". My retort was "I didn't ask you to spout of some ridiuclous bullshit in the gym, but yet, it happened". My patience with this sort of thing is wearing thin.

FS
45x5, 135x5, 275x5,5,4

PS
155 x2 x5 (Didn't piss anyone off with these

INcline press
25x8, 68x8,8,7,6

L chins
5,3,2,2

Haha, man, you'd have a hell of a time at my gym then. This shit happens all the time. I just try to zone out and stay by the squat rack.

[Jamie J. Skibicki]

Okay, I'm back. I've been training, but it seems like I wasn't going any where. I can now bench and press with the barbell though.

Monday

Snatch 160 x2 x6 (I'm trying to work on getting low, but they are still basically power snatches)
BS 325 5x5 (had to belt up for the last one, it was a late night)
Press 125 5 x 3 (I'm doing all my presses with a 1 second pause at the bottom)

[Tom Green]

Okay, I'm back. I've been training, but it seems like I wasn't going any where. I can now bench and press with the barbell though.

Monday

Snatch 160 x2 x6 (I'm trying to work on getting low, but they are still basically power snatches)
BS 325 5x5 (had to belt up for the last one, it was a late night)
Press 125 5 x 3 (I'm doing all my presses with a 1 second pause at the bottom)


Injury?

[Jamie J. Skibicki]

Tom,

Torn rotator cuff that did not need surgery. THen the atrophy from letting it heal. I could press, but it wasn't much and it was lopsided with barbell.

Today
snatch grip deadlift 225x5x3 (reps x sets) the grip is very hard on these, so it will be hard to do a max set.
DB Bent over rows 100x6x3 the next heavier one is 125. I'll do these till I get to 8-10 anf try to make the jump. SOme high school kids tried to pick the DB up and they couldn't.
Twisting hammer curls 50x4, 45x6x2
Hyperextension 65x10,10,9 I hold the weight like a zercher, but I use the pussi pad.

[Tom Green]

That sucks, sorry to hear. I had tendonitis in the shoulder that lasted almost a year. Glad that it's better now.

[Jamie J. Skibicki]

Oh glorious day off, how I love you. You are my favorite

[Jamie J. Skibicki]

So today I felt pretty good even though I was at work till 10:30

C&J 215 x2x5
bench (with pause) 175 x 5x 3
Contact twists 60 x5x3

[Tom Green]

So today I felt pretty good even though I was at work till 10:30

C&J 215 x2x5
bench (with pause) 175 x 5x 3
Contact twists 60 x5x3

Doing a meet or just pausing since it's easier on the shoulder?

[Jamie J. Skibicki]

Tom,


Ish. My sticking point is always the bottom and my right tricep is still a bit weak. SO with the pause, I work the bottom harder and reduce the weight at the top, which keeps my press mostly even (until the last 1-2 reps on sets 2 and 3). SO the plan is this.

Do pause till I get stuck
then do touch and go
when I get stuck with that, reset with pause and repeat.

[Jamie J. Skibicki]

First, I got the weightlifting club approved by the gym I lift at. Now I need to get members.

Lifting
squat 45x5, 135x5, 225x4, 315x3, 365x1, 415x4 (rested too long on rep 4)
L-chins 5,5,3
Curls 50x3, 45x7,7,
Koklyaev situps 100x8,6,6,

[Jamie J. Skibicki]

Fucking GF snores and I had to sleep on the couch. It sucked.

Snatch worked up to 185 for 3 singles

C&J (see comment about sleeping on couch)

Now I'm at work, such a fun weekend.

[Jamie J. Skibicki]

Talked to the JCC guy about the club then

Snatch 165 x2 x6
Squat 330 x5x3
press (pause) 130 x5x3
sled push 245 + sled (it's wood) (push 15 meters (or so) turn around push back then rest) x 3

[Jamie J. Skibicki]

Signed up 2 more people for the club.

Clean deadlifts 335x5
FS 245x3,3,2 (doing these after volume squat day means they won't ever be really heavy)
DB row 125 x3,3,3 (stupid 25 lb jump)
Hyper extensions 70x 10, 10, 9, 7

What is it with people using the hyper extension for like 5 minutes straight. Oh, let me grab the 8 lb Kb (I wish I were making this up) and do right side for 25 reps, then the left, then flip over and do abs, then hold a stretch, etc etc.

[Jamie J. Skibicki]

Day off. No hot water this morning so I had to shower at the gym (it's right next door to work).

I'm working with the wild gorilla man of IGX and Andro fridays fame to get some pictures of hot female strength athletes (particularly weightlifters) to counter act that insidious and pervasive notion that "I'll get all bulky if I train like that". I can't stand that attitude or the flat asses that go along with it.

You can find WGM's work at

http://wildgorillaman.blogspot.com/

[Mark E. Hurling]

Ooooo thank you for that, Jamie. I fondly remember his postings on the Power and Bulk board. I'm not sure if should try going there at work though. I'll probably get the red, white, and blue screen of death and have the IT police come and hunt me down and throw a net over me.

[Jacob I. Briskin]

Honestly, I thought my allusion to "how is babby formed" in the "how much baccon" thread was pretty funny, but for some reason nobody else got/appreciated it.

How is your injury coming?

[Jamie J. Skibicki]

Injury is alright, the last few reps on the OHP get a little cockeyed, but in general it's good

squat 45x5, 135x5, 225x4, 315x3, 365x1, 415x5 (new 5rm PR)
L-chins 6,5,4
Curls 50x 4, 4,4
Koklyaev situps 100 x 8,8,6
Sled push 245+ sled x3 (15 meters down and back is one)

FUnny story, after my second set of sled pushes (I mean right after), so guy tries to talk to me about what they work. My face is red, I can't stand straight up, I'm brething heavy and my eyes are kind of doing their own thing. He asked if "they work the knee". Between gasps I say "the knee's a joint".

[Jacob I. Briskin]

Heh, that reminds me of a troll thread I saw on bb.com, some guy posted: "I just invented this new squat at the gym.
I squat down forward instead of backward so that it really gives the knees a good burn. If you're after a good knee workout give it a try."

What resulted was a bunch of people posting photoshops of the silhouette picture of the squat featured in SSBBT, with the legs and torso in increasingly ridiculous positions.

[Jamie J. Skibicki]

DO you have a link to that?

Snatch warm up then 190 x1x2, 195x1 200 2 misses (caught then lost in the bottom position)
C&J warm up then 185x1, 235x1, 255 fail (I wasn't into them)
Clean high pulls 305 x3x3
Bench 180x5x3 (pause)

[holyinstantrice]

That sounds hilarious.

in4link

[Jamie J. Skibicki]

Lower back was acting up Sunday (ithink it's from sleeping funny). Ws a little tight today.

Snatch warm up then 170 x2x5, 170x1
squat 45x5, 135x4, 225x3, 335 (unracked then back didn't feel right) decided to hold these off till tomorrow
snatch pulls 245x3x3
press 45 x5, 95 x4, 135 x5,4,5,
Push press 165 x3x3

[gamedog]

If your lower back was hurting a bit it was probably a good idea to hold off on the 335. Sill, good session all-around Jamie.

[Jamie J. Skibicki]

It was my back, plus feeling a little drained. The idea of 25 squats just didn't appeal to me at all. I'll do them tomorrow.

[gamedog]

It was my back, plus feeling a little drained. The idea of 25 squats just didn't appeal to me at all. I'll do them tomorrow.

You made the right call. I find that most of the time I can handle my squat volume when I do them plus the other work I do (it's easier still, on 5/3/1) BUT there has been a time or two where I just wasn't 100%, and I knew I wasn't being a pussy about it, I really didn't have enough in the tank, and I pushed it anyway and regretted the Hell out of it. There's a fine line in there and any good lifter has to know what it is, especially Oly lifters who do Other Stuff (besides Deads and Squats) and don't need to fuck that up.

Good call.

[Jamie J. Skibicki]

I've taken my back from annoying to bad enough times to know better now. That and I don't need much motivation to skip volume squats.

[Jamie J. Skibicki]

SO I was exhausted on tuesday and I didn't feel all that spry today

C&J 215 x2 x4, 235 x1 260 clean and got the jerk overhead, then dropped it
bench 185x5x3 touch and go
DB row 125 x3x3 I think I may need to bring my wrist weights next time
Skull crushers 30 x4, 25x5, 4

[gamedog]

Where do you normally do your Oly. lifting at? I'd like to visit that gym for a session here in the near future. Is the a good place to go for steaks nearby as well?

[Jamie J. Skibicki]

I'mstarting a weightlifting club, so yes, you can. We can get 1lb burgers about a block away.

[gamedog]

I'mstarting a weightlifting club, so yes, you can. We can get 1lb burgers about a block away.

I'm there. I'll ping you on FB later on for details.

[Jamie J. Skibicki]

So I felt run down all week and today it showed

squat warmed up then 420 x3
L-chins 7,5,3
curls 50 x5,4,3

I'm going to eat as much as I possible can this weekend.

[Jamie J. Skibicki]

Operation "Dave Tate" was a moderate success. Chinese Buffet for lunch on sat, followed by homemade boneless chicken wings and pizza (about .75 gallons of whole milk). Sunday was decent with more pizza, a crapton of wings and a gallon of milk.

Snatch warmup then 175 x2 x6
squat 335x5x4 I waited too long between set 4 and 5 and had cooled down
press 140 x5,4,4
push press 175x3x3
Koklyaev situps 105x6x2

[Jamie J. Skibicki]

I swam today. All breast stroke, I got one 3 lap series, the rest were 2. Except for the first where the jaws theme played in my head.

[Mark E. Hurling]

Do you need a bigger boat?

[Jamie J. Skibicki]

I think the club would frown on that. But at least I delivered the bomb.

[Mark E. Hurling]

Robert Shaw would be proud. Too bad Ian isn't around to comment on the shark destruction.

[Jamie J. Skibicki]

He could rebuild it like Peter Weiller (Murphy) in RoboCop

[Mr.City]

He could rebuild it like Peter Weiller (Murphy) in RoboCop

They're erecting a Robocop statue in Detroit.

[Jamie J. Skibicki]

Tried to, mayor rejected it.

[scoppi]

Tried to, mayor rejected it.

We can't curve urban decay, but we sure as shit can get a robocop statue if we want a robocop statue.

http://www.kickstarter.com/projects/imaginationstation/detroit-needs-a-statue-of-robocop

notice how the largest contributer was someone from omni consumer products.

[Jamie J. Skibicki]

Building a robocop statue is much easier to make then it is to fix urban decay. However, I find it really fucked up that 50k was raised to build it while detroit is in severe trouble.

[Jamie J. Skibicki]

I think the weight club is starting soon. We have a budget.

C&J 220x2 x4 (I'm still having a hard time getting low for the third pull)
Clean pulls 315 3x3
bench 190 5,5,4 (shoulder is still goofy from the torn rotator cuff from LAST YEAR. I don't push through joint pain. Well not much at least)
DB bent over rows 125x4,4,3
Full COntact twists 55x5x3

[Jamie J. Skibicki]

Easy day (had a fever last week and I've been run doen for a while)

Snatch pull unders 95x3x4
Squat 225 x5x3
bench 95 x5x3
BO row 60 x5x3

[f4thpathway]

Whaddup

[Jamie J. Skibicki]

Not much. Tired of feeling rundown and tired. It sucks.

[f4thpathway]

I saw that you were sick. Sucks more than some of the dudes on here.

[Jamie J. Skibicki]

Swimming

breast stroke
lap x 1, 2, 3,3,3,2

freestyle
1 lap (shoulder felt funny)

[Jamie J. Skibicki]

SO I went 50% all last week. I think I stil lhave some kind of fever or something. anyway

Snatch
135,140,145,150,155,160,165,170,175,180,185,190,19 5,200 (fail)

Squat
45x5, 135x4, 225x3,275x2, 335x5,4 (back was acting up (slept funny) and I have that fevery thing again)

press
145x4, 135x4

DB BO row
125 x4,3,

[utexas61]

I haven't read your entire thread, but have you hit your BW press yet?

[Jamie J. Skibicki]

Sadly no. I was up to 165 x5 just before I tore my rotator cuff and my upper body strength took a decent hit.

[Mark E. Hurling]

Was the DB row 125 lb. for each hand? Impressive!

[Jamie J. Skibicki]

yeah, I was doing 3 sets of 4 before my fever though. The dbs go from 100 to 125. Most of the times I pull it out, people treat the DB as a strongman event. Most of the dudes there can't even deadlift.