Aspiring to Viking strength

[Danish Viking]

This is my third time on SS. Real life issues including some pretty serious injuries (non-lifting related) has set me back completely to square one. So here goes. Since I am living in an altitude of 11.000 feet, I am taking it extremely light in the beginning, as overexertion can lead to illness up here.

PR's:

Bodyweight: 100 kg. (220 lbs)

Height: 6'1

Lifts (5RM):

Squat: 155 kg. (342 lbs.)
Bench: 100 kg. (220 lbs.)
Press: 80 kg. (176 lbs.)
Power Clean: 70 kg. (154 lbs.)
Deadlift: 165 kg. (364 lbs.)


Current stats:


Bodyweight: 78 kg. (172 lbs.) [Wife: 41 kgs]


Height: 6'1 [Wife: 5'5]


Lifts remain to be seen...

Programme:

I will be doing the basic A/B template:

A: Squat, Bench, Powerclean
B: Squat, Press, Deadlift

The wife will sub the Powercleans for assisted chins+back extensions, as she literally has 0 degrees flexibility in her left wrist following a botched operation after an accident.

[Danish Viking]

Day 1

Weight: 79 kgs.

Squats: 65 lbs
Bench: 65 lbs
Power Cleans: 45 lbs.

Wife: Squat/bench 20 lbs, assisted chins (3x5) and three sets of hypers. Will up the volume on chins/hypers next time.

Comment: Everything quite light, given to previous injuries, and the height-issue.

[TartanEagle]

Good luck to you and your wife. Sorry to hear about all of your injuries (and your wife's as well).

Your wife could sub power snatches for power cleans, as she would get all the benefits in that movement without the wrist strain.

Great forum name, by the way!

[Danish Viking]

Good luck to you and your wife. Sorry to hear about all of your injuries (and your wife's as well).

Your wife could sub power snatches for power cleans, as she would get all the benefits in that movement without the wrist strain.

Great forum name, by the way!

Thanks for the wishes and compliments. It's actually a very good shout about the power snatches, Ihadnt thought of that. Once she gets back into the groove on the basic movements we'll try it out.

[Danish Viking]

Day 2

Weight: 80 kg.

Warmup:
5 mins skiing-machine device
3x10 decline situps

Squats:
2x5xbar
2x5x55
1x2x65
3x5x75

Easy enough. My imbalance seems to clear up when I focus on keeping it "tight". Weirdly tough still though, even though it is a pussy weight.

Press:
2x5x20
1x5x30
1x5x45
3x5x55

Easy enough, but as I am taking it slow, I left it light.

Deadlift:
Some warmup stuff
1x5x135

Felt somewhat "heavy" though obviously it isnt.

Wife:

Squats 25 lbs, Press 15 lbs, Deadlift 40 lbs.

[Danish Viking]

Day 3

Weight: 80.5 kg.

Warmup:
5 mins skiing-machine device
2x10 decline situps

Squats:
2x5xbar
2x5x55
1x3x65
1x2x75
3x5x85

Easy enough. Imbalance was there abit on warmups but gone for worksets.

Bench:
2x5x45
1x5x55
1x2x65
3x5x75

Easy enough.

Power Clean:
2x3x45
5x3x55
Was quite good at getting under the bar today. If only my technique was always this good...

Wife:

Squats 30 lbs, Bench 22.5 lbs, 3x8 assisted chins, 5x10 hypers.

She needs to watch her knees on squats, especially the left one. But she is progressing quite aggressively all things considered, and we're only starting out, so I'm not too worried.

[Danish Viking]

Day 4

Weight: 81 kg.

Workout time: 50 minutes

Warmup:
5 mins skiing-machine device
Forgot situps...

Squats:
2x5xbar
2x5x65
1x2x85
3x5x95

Still weird to lift this little and still be making an effort. Otherwise uneventful.

Press:
2x5x45
1x3x55
3x5x65

10 lb increment and didnt feel too heavy.

Deadlift:
Some warmup stuff
1x1x135
1x5x150

Felt quite heavy, and I could feel a tweak that I made in my back messing around in the Pacific for New Years.

Wife:

Squats 40 lbs, Press 20 lbs, Deadlift 50lbs.

Squats and deads were heavy for her, but now she can use the barbell for squats next time. Might have her re-do 40 though - we'll see.

[Danish Viking]

Day 5

Weight: 81 kg.
Workout time: 50 minutes or so.

Warmup:
5 mins skiing-machine device
Forgot situps.

Squats:
2x5xbar
1x3x65
1x2x85
3x5x105

Starting to feel a tad "heavy". Good rebound on the second set, weird pain in the right knee though.

Bench:
2x5x45
1x5x55
1x3x65
1x2x75
3x5x85

Easy enough.

Power Clean:
2x3x45
1x1x55
5x3x65

Still going well. I get quite winded though.

Wife:

Squats 45 lbs, Bench 25 lbs, 3x7 assisted chins, 5x10 hypers.

I need to watch her technique on squats and bench. I dunno whats going on with the bench, but her arm angles are asymmetrical, in spite of her holding the bar symmetrically. Squats its mostly the left leg, that she positions weird.

[Danish Viking]

Day 6

Weight: 81 kg. <--- Will start GOMAD on Monday.

Workout time: 35 minutes <-- In a hurry today. Pulse was racing like crazy, since the thin air up here will do that. So combined strength/cardio today!

Warmup:
5 mins skiing-machine device
Decline situps: BWx15

Squats:
2x5xbar
1x5x65
1x3x85
1x1x105
3x5x115

Quite explosive today and very short breaks, went fine.

Press:
2x5x45
1x3x55
1x1x65
3x5x75

Also very short breaks, so these are approaching the point of being challenging. I'll drop down to 5 lb increases from here on.

Deadlift:
Some warmup stuff
1x5x135
1x1x165
1x5x165

Felt good. Miscalculated the single (was supposed to be 150) but it was no biggie.

Wife:

She has a pinched tendon/nerve in her arm/shoulder, so didnt go today. I'm thinking that it is the weird bench that is doing this, will have to look out from here on.

[Danish Viking]

Day 7

Weight: 81.5 kg.
Workout time: 1h

Warmup:
5 mins skiing-machine device
Situps: BWx16

Squats:
2x5xbar
1x5x65
1x3x85
1x2x105
3x5x125

Weird feeling in the left side of the pelvis/lower back as usual. Wondering if it is scar tissue as technique and balance looks ok.

Bench:
2x5x45
1x5x55
1x3x65
1x2x85
3x5x95

Easy enough.

Power Clean:
2x3x45
1x2x55
1x1x65
5x3x75

I slept like crap last night, so I'll attribute my lack of speed under the bar/getting elbows up to that.

Wife:

Squats 45 lbs, Press 20 lbs, 3x9 assisted chins, 5x10 hypers.

Her arms still look crazy weird on bench, so had her press. Cant find anything in SS that explains that type of imbalance, when the rest of the components (bar position, hand position etc.) are equal.

[Danish Viking]

Day 8

Weight: 81.5 kg.

Workout time: 65 minutes

Warmup:
5 mins skiing-machine device
Decline situps: BWx16

Squats:
2x5xbar
1x5x75
1x3x95
1x2x115
3x5x135

Got some vids today. Need to control my tendency to buttwink. Otherwise decent (but "heavy", which is ridiculous).

Press:
2x5x45
5x55
1x3x65
1x1x75
3x5x80

These still feel challenging, but no real problems.

Deadlift:
Some warmup stuff
1x5x135
1x3x150
1x1x165
1x5x180

My back is flat, but could be even tighter. Will work on sitting lower.

Wife:

Squats 2x5x50 <-- she is having some technique problems, so we called it, and will do some technique sessions the next few times.

Press: 3x5x22.5 lbs. <-- uneventful

Deadlift: 1x5x60 lbs. <-- She needs to concentrate before squeezing it off the floor. Nothing more than a concentration issue though.

[Danish Viking]

Day 9

Weight: 81.7 kg.
Workout time: 1h

Warmup:
5 mins skiing-machine device
Situps: BWx18

Squats:
2x5xbar
1x5x65
1x3x95
1x2x125
3x5x145

First workset hurt weird in my lower back. I concentrated on the Valsalva for the two other sets, and it went better. I need to JUST break parallel, as I tend to round my back, when I go much lower.

Bench:
2x5x45
1x5x65
1x3x85
1x1x95
3x5x105

Good focus today. These feel ridiculously easy compared to my squat.

Power Clean:
2x3x45
1x3x55
1x2x65
1x1x75
5x3x85

I feel my technique is slipping somewhat, but I guess thats to be expected when the weight increases. I get them onto my shoulders, anyway.

Wife:

Squats 30lbs, Bench 20 lbs, 3x10 assisted chins, 5x10 hypers.

Still cant find anything in the book to fix her uneven arm position at the bottom of the bench. Will try to work her up with small increases, see if it corrects itself with time.

Squats were better than the last few times, but she is still resting the bar too much in her hands. Will do conservative jumps from here, so she can focus on technique.

[Danish Viking]

Day 10


General comments:
Todays workout was short since the wife wasnt with me. Nice to get it done quick, but rough - especially in this altitude.

I think I am reaching the point, where I need to be careful not to aggravate old injuries. Will consider less aggressive increments on squats/deads soonish, although the strenght is definately there.

Weight: 82 kg

Workout time: 40 minutes

Warmup:
5 mins skiing-machine device
Decline situps: BWx19

Squats:
2x5xbar
1x5x75
1x3x105
1x2x135
3x5x155

Felt it abit in my left side of the lower back/pelvis (as usual) concentrating on keeping it tight and not going too low helps. Otherwise they were quite hard today, but can keep up 10 lb increments a while more I think.

Press:
2x5x45
1x5x55
1x3x65
1x2x75
3x5x85

Quite challenging. Perhaps because of the short breaks. If they keep being this tough I'm not far away from microloading.

Deadlift:
Some warmup stuff
1x5x135
1x3x165
1x1x185
1x5x195

Fairly good (tough though). Thought about pushing the floor with my feet, which seemed to make everything tighter.

Wife:

Sick today.

[Danish Viking]

Day 11

General comments:

Got in early today, as I have a couple of late meetings today. Working out in the morning isnt optimal, and neither is working out earlier than 48h since my last workout, but it went well.

Weightgain is going well, GOMAD is starting to kick in, but I am finding myself slightly nauseated from always being so damned full.

I am dropping cleans and bench down to 5 lb increments now - I'm in no hurry, the height is an issue and I need to watch old injuries. I still have quite abit of 10 lb increments left on the squat, judging by todays workout.

Weight: 82.4 kg.
Workout time: 50 mins

Warmup:
5 mins skiing-machine device
Situps: BWx20 <--- will load these now

Squats:
2x5xbar
1x5x75
1x3x105
1x2x135
3x5x165

Pretty good. Warmups I rounded my back (as far as I could feel) but on worksets it was better. Bar position wasnt great though - especially on the left side, so I could feel it some in my shoulder afterwards.

Bench:
2x5x45
1x5x65
1x3x85
1x1x105
3x5x115

Somewhat challenging. I've always had problems remembering to keep my shoulders shrugged way back, but I managed on the last workset, which then was the easiest of the bunch. Will drop these to 5 lb increments now.

Power Clean:
2x3x45
1x3x65
1x1x85
5x3x95

Technique felt quite good on these. Used three cues today "push the floor" for the first pull, "pull motherf*" for the second one, and "STOMP!" for the rack. It worked well, especially the STOMP part worked better than ever before. Still they are starting to feel a tad heavy, so 5 lb increments from here on.

Wife:


Still sick.

[Danish Viking]

Day 12


General comments:
Another short and sweet workout. I only rest a minute/minute and a half between worksets, which I might have to increase shortly - especially for the press.

Weightgain has been going well - GOMAD is working - which I could feel on squats today.

Weight: 83.2 kg

Workout time: 40 minutes

Warmup:
5 mins skiing-machine device
Decline situps: BWx19

Squats:
2x5xbar
1x5x85
1x3x115
1x2x145
3x5x175

Would like my wife to come with me soon, as I am unsure of where to cut off in depth, in order to minimize back rounding. Had some trouble with the bar rolling down my back today. I need magnesium powder.

Press:
2x5x45
1x5x60
1x3x70
1x2x80
3x5x90

Pretty close to failure on the very last rep. Will increase rests a bit on these.

Deadlift:
Some warmup stuff
1x5x135
1x3x165
1x1x205
1x5x210

Pretty ok. Would like an eye on my back on these though.

Wife:

Still absent.

[Danish Viking]

Day 13

General comments:

Everything went pretty well today. Having the wife with me helped me take longer breaks, which I think made things easier.

Weight: 83 kg.
Workout time: 1h

Warmup:
5 mins skiing-machine device
Situps: 11x10lbs

Squats:
2x5xbar
1x5x85
1x3x125
1x2x165
3x5x185

Pretty good. I'm getting better at hitting my depth, and thus not winking too much. However the bar keeps rolling back. I NEED MAGNESIUM.

Bench:
2x5x45
1x5x65
1x3x85
1x1x105
3x5x120

Somewhat challenging, but pretty good. Good valsalva going today.

Power Clean:
2x3x45
1x3x60
1x1x80
5x3x100

First few sets felt off, probably because I skimped on the warmup. Will add another warmup set next time, having a single close to my workset weight. Apart from that, I wish I could get lower under the bar.

Wife:


Squats 30, bench 20, chins 3x10 (assisted) and hypers 5x10

Her bench is looking better, whereas bar position on squats still needs abit of work. All in all not bad though.

[Danish Viking]

Day 14


General comments:
Longish workout today, though I didnt check the time accurately. Somewhat worried about my weightgain, which has stalled again.

I also proved I am an idiot with loading bars...

Weight: 83 kg

Workout time: an hour or so

Warmup:
5 mins skiing-machine device
Decline situps: 12x10 lbs

Squats:
2x5xbar
1x5x85
1x3x125
1x2x165
2x5x215
1x5x195

My right side of the pelvis/lumbar started hurting on warmups, and was a lesser nuisance throughout. The bar also keeps rolling back, I really need some powder. And then I loaded the bar wrong, having to endure two grueling sets, before I recognized my mistake... Am considering 5 lb increments soon, as the 215 sets were rough.

Press:
2x5x45
1x5x65
1x3x75
1x2x85
3x5x95

Quite good today, tough but definately managable.

Deadlift:
Some warmup stuff
1x5x135
1x3x165
1x2x195
1x1x215
1x5x225

Loaded a 25 on one side and a 35 on the other at first, so had one rep of stupidity. Otherwise pretty decent.

Wife:

Squats 35, Press 22, Deadlift 70

In the end had her highbar the squats. Will lower it every so slightly for a while, until she gets the lowbar down, so as to not mess her shoulder up further.

Press was decent. Deadlift was horrific, will drop her down to 60 next time.

[Danish Viking]

Took the time to read through my old journals again, and a few things popped up:

* I am being way too aggressive with my wife's increases per workout, based on past experience.

* I never really got a perfect relationship with the bar on my backsquats (ie. elbow issues).

* My weightgain was fairly slow back then as well, so I might not have to be so worried about that.

In conclusion I will pay more attention to arm position on squats, lowering the progression if need be, as it has proven to mess up my entire progress on earlier occasions.

I will lover the weight for my wife on a few excercises, and slowly build up the weight.

[Danish Viking]

Day 15

General comments:

Pretty good today. Bar STILL rolls down my back on heavy squats though. I'm playing around with arm position to stop it.

Furthermore I'd like my cleans to be more explosive.

Weightgain has started again, after switching to full milk (I dont like the taste, but I'll suffer through it).

Also, this makes it 5 weeks without missing a workout.

Weight: 83.7 kg.
Workout time: 1h

Warmup:
5 mins skiing-machine device
Situps: 13x10lbs

Squats:
2x5xbar
1x5x85
1x3x125
1x2x165
3x5x205

I had some tendency to tilt to the left on the warmups, but luckily the wife caught it, and I tightened up. Was almost unnoticable on worksets.

However they were HEAVY today, and the bar rolled around abit, especially on the last workset. Will do 10 lb. increase for next workout, then drop them down to 5 lbs. I think.

Bench:
2x5x45
1x5x65
1x3x85
1x1x105
3x5x125

Still good and challenging.

Power Clean:
2x3x45
1x3x65
1x2x85
1x1x95
5x3x105

More warmup helped. Decent enough, but I need to explode more, and get under the bar faster.

Wife:


Squats 30, bench 22, chins 3x11 (assisted) and hypers 5x10

Squats looked good today, bench is still looks funny, but she doesnt feel any problems.

[Wroathe]

Nice work man!

On the squats: bring your grip in just a little bit and force your elbows up (don't make it painful though, just tight). I find that the bar only rolls down my back when I leave my grip too wide, the shoulders tend to sag down and eventually the bar no longer is resting on anything but your wrists.

Your numbers are very similar to mine :) (Or are you measuring in kg for lifts?)

[Danish Viking]

Nice work man!

On the squats: bring your grip in just a little bit and force your elbows up (don't make it painful though, just tight). I find that the bar only rolls down my back when I leave my grip too wide, the shoulders tend to sag down and eventually the bar no longer is resting on anything but your wrists.

Your numbers are very similar to mine :) (Or are you measuring in kg for lifts?)

Thanks for the encouragement. I am unfortunately not measuring in kg's, since I live on your side of the pond these days. Just weak still, which is hopefully temporary.

I think my main problem with squats is that the bar is "slipping". This is the first time in years I train w/o chalk or magnesium. I used to have huge elbow issues with the squat, until I widened my grip, but I have actually considered bringing it in just a tad. I'll try it today, we'll see what happens.

Thanks for stopping by.

[Danish Viking]

Day 16


General comments:
The altitude made itself felt today. The wife had to abort during skiing-machine warmup due to dizziness and nausea, and I was completely trashed between sets and out of breath.

Otherwise things are getting HEAVY. I guess thats to be expected by workout 16. Weightgain is going well, after I switched to full milk GOMAD.

Weight: 84.3 kg

Workout time: 50 minutes

Warmup:
5 mins skiing-machine device
Decline situps: 14x10 lbs

Squats:
2x5xbar
1x5x95
1x3x135
1x2x185
3x5x215

I narrowed my grip (see suggestion above) which may or may not have helped. I had less slipping of the bar, but felt more stress on elbows/shoulders. Might justve been the stretch though.

Other than that they were heavy today. As the wife wasnt there, it was hard to judge buttwink/depth and imbalance. The third workset was actually the best, as I finally got a bounce out of the hole. Took 3 minute rests today.

Press:
2x5x45
1x5x60
1x3x75
1x2x90
3x5x100

Was kinda close to failure on the last reps on the last set. 2 minute rests, which I might have to bump up next time.

Deadlift:
Some warmup stuff
1x5x135
1x3x175
1x2x215
1x5x240

Tough, but good. Was panting like crazy after the workset though. Would like to get a vid of my lower back, to see how "hard arched" it is. I dont think its flexed, at least.

Wife:

As mentioned the altitude got to her today.

[Danish Viking]

Day 17

General comments:

Been kinda pissed off at work lately, and felt shitty going into todays workout. Luckily everything panned out.

I really want to bring either the wife or camera next time though, as I am abit unsure of what to improve on squats and cleans. Pretty sure they are decent still, though.

I need to gain more weight, if I'm gonna keep this progression up. But I'm already eating until the border of nausea.

Weight: 84.3 kg.
Workout time: 1h

Warmup:
5 mins skiing-machine device
Situps: 15x10lbs

Squats:
2x5xbar
1x5x95
1x3x145
1x2x195
3x5x225

Cant comment too much on form, but I remember how squats are supposed to be: You have to be dreading them, as you get under the bar... 3 minute rest breaks and some Prodigy banging in my ears helped get through it.

Two wheels, though, which is nice. I'll belt from here on up, to ensure I dont fuck up my back again. I'll also drop increments to 5 lbs from here on.

Bench:
2x5x45
1x5x65
1x3x95
1x1x115
3x5x130

Fine. 2 minute rest breaks.

Power Clean:
2x3x45
1x3x65
1x2x85
1x1x100
5x3x110

I need to remember to JUMP (might've armpulled one or two reps) and flip my elbows forward as fast as possible. Pretty good though, with 1.5 min breaks.

Wife:


Still sort of congested.

[Mr.City]

Nice job there on 2 plates.

[Danish Viking]

Nice job there on 2 plates.

Thanks man! Now comes the hard bit. I've always found that squats past two plates are HEAVY, no matter how high your max is.

Good news is that my bodyweight was up to 85.7 kg. this morning, which should make me able to sustain progress a while yet.

[Danish Viking]

Day 18


General comments:
Good session today, the wife was back in the gym, so got some vids. Weightgain is going well lately

Weight: 85.4 kg.

Workout time: 1h

Warmup:
5 mins skiing-machine device
Decline situps: 8x25 lbs

Squats:
2x5xbar
1x5x95
1x3x145
1x2x195
3x5x230

Pretty good. The bar rolled abit on the second set, but on the third, I narrowed my grip, and it was more stable. My lowback position is very good - question is if I'm cutting them too high, or just hitting depth. Will go just a tiny bit lower next time.

Vid of second set: http://www.youtube.com/v/vpmatak-lrM&hl=en&fs=1

Press:
2x5x45
1x5x60
1x3x75
1x2x90
3x5x110

I didnt bring my notes, so added 10 lbs in stead of 5... They were tough, but doable.

Vid of first set: http://www.youtube.com/user/schjerlund?feature=mhw5#p/a/u/1/ORnPRESjMxc

Deadlift:
Some warmup stuff
1x5x135
1x3x185
1x2x225
1x5x255

Pretty decent. Would like more of an arch in my back, but it's still pretty tight, I feel.

Vid: http://www.youtube.com/user/schjerlund?feature=mhw5#p/a/u/0/a4iNarK08j8

Wife:

Squat: 30 lbs
Press: EZ-bar
Chins: 3x11
Hypers: 5x10

Her shoulder is messed up, so she didnt deadlift. Dunno what to do, tbh.

[Danish Viking]

Day 18


General comments:
I've had some height related sickness, so missed two workouts. Repeated Saturdays workout today, and it went well.

Belted squats - and one issues is going to be breathing. Seeing as the air is (alot) thinner up here, the restriction of breathing with the belt had me seeing stars by the last rep.

Otherwise pretty good and uneventful today.

Weight: 84.1 kg. <--- lost weight

Workout time: 55 mins

Warmup:
5 mins skiing-machine device
Decline situps: 8x25 lbs

Squats:
2x5xbar
1x5x95
1x3x145
1x2x195 (belt)
3x5x230 (belt)

Pretty good. Belted the last warmup and worksets. Form was pretty good. Felt I kinda had wobbly knees on a few sets, but it was more concentration than anything else.

Considering I've been sick, it went well. 3 minute breaks between sets.

Press:
2x5x45
1x5x60
1x3x75
1x2x95
3x5x110

Considering these were pretty tough last time, I was happy to get them all. The last rep was close, though. 2 minutes between sets.

Deadlift:
Some warmup stuff
1x5x135
1x3x185
1x2x225
1x5x255

Again decent. I have some strength left - I'm more worried about form being sloppy.

Wife:
Didnt go.

[Danish Viking]

Day 19

General comments:

Tired today, due to various real life things - among others a regimen of tests at the Altitude Clinic. Technique couldve been better on some excercises, but hey - it got done.

Weight: 85.2 kg.
Workout time: 1h

Warmup:
5 mins skiing-machine device
Situps: 9x25 lbs.

Squats:
2x5xbar
1x5x95
1x3x145
1x2x195
3x5x235

Tried using the 5th notch in the belt on a few worksets, but it felt too tight. 4th notch is best for me.

Apart from that form mightve been somewhat sloppy, and they felt HEAVY today.

Bench:
2x5x45
1x5x65
1x3x95
1x1x115
3x5x130

First set was unfocused and thus abit off, tightened things up on the second set, and it went fine. 2 minute rest breaks.

Power Clean:
2x3x45
1x3x65
1x2x85
1x1x105
5x3x115

First set was off, second was ok, and from then on they got better. I didnt get as much of a stomp as usual - but felt pretty good. Want vids again soon.

Wife:


Didnt go.

[Danish Viking]

Day 20


General comments:
Today was an example of how great this programme is. I was seriously doubting all the lifts, yet they got done, if not "comfortably" then reasonably far from failure.

Tweaked my lower back slightly on the second set of squats, and increased rest breaks a slight tad today.

Weight: 85.2 kg.

Workout time: 1h
Warmup:
5 mins skiing-machine device
Decline situps: 10x25 lbs

Squats:
2x5xbar
1x5x95
1x3x145
1x2x195 (belt)
3x5x245 (belt)

Pretty decent. First and third set felt strong. Second set was tough as hell, and I slightly tweaked my lower back. Had the wife vid/watch me, and I am just breaking parallel. Good stuff.

Press:
2x5x45
1x5x65
1x3x85
1x2x105
3x5x115

Felt heavy, but doable.

Deadlift:
Some warmup stuff
1x5x135
1x3x185
1x2x225
1x5x270

Grip started being an ever so slight problem today. Otherwise good. Got a good setup, to help my tweaked lumbar from complaining.

Wife:
Squats: 30
Then she went home, as she wasnt feeling well.

[Danish Viking]

Day 21

General comments:

Very good workout today. I've been playing around with the idea of switching up to include a light squat day and then do cleans, deads, chins on each of the three workouts during the week (ie. keeping deads on light squat day).

After a day like today, it's hard to justify, though. Squats are heavy as hell, no doubt, but they're pretty solid and I'm not in doubt that I can get 250 on Tuesday.

I guess I'll hold off on programme changes for now.

EDIT: FUCK! I redid 245 in stead of doing 250 today. Fucking great.

Weight: 85.9 kg.
Workout time: 1h 10 min

Warmup:
5 mins skiing-machine device
Situps: 8x35 lbs

Squats:
2x5xbar
1x5x105
1x3x165
1x2x225
3x5x245

Pretty good today. Depth seem to *just* break parallel, which I am shooting for. My left buttock, as always was complaining ever so slightly.

Vid of squats (second set): http://www.youtube.com/watch?v=ZFnGg-VN8yw

Bench:
2x5x45
1x5x65
1x3x95
1x1x115
3x5x145

Jumped 10 lbs here, and it was no problem. I feel I've been too conservative on the bench, so I'll do a couple of 10 lb jumps the next few workouts.

Power Clean:
2x3x45
1x3x65
1x2x85
1x1x105
5x3x120

These felt very good today! Only got a vid of the last set, were I was tired as rest breaks were very short, as the gym was closing. Still quite happy with explosiveness and racking today - although those are the two points I need to keep working on.

Vid of the last set: http://www.youtube.com/watch?v=_GwfX5Khjcc

Wife:


Squat: 32 lbs
Bench: 20 lbs
Chins: 3x10 assisted
Hypers: 5x10

[Danish Viking]

Day 22


General comments:
Good session today, if abit long. Having the wife along prolongs things, and I'm not restricting my rest breaks anymore, probably taking 3-5 minutes between sets.

Shitty sleep the last few days - but good weightgain.

Weight: 86.3 kg.

Workout time: 1h 20 mins
Warmup:
5 mins skiing-machine device
Decline situps: 9x35 lbs.

Squats:
2x5xbar
1x5x115
1x3x165
1x2x225 (belt)
3x5x250 (belt)

Pretty good, and quite low today. Perhaps too low, since I am shooting for JUST breaking parallel.

Vid of first set: http://www.youtube.com/watch?v=S_2x51WFx48

Press:
2x5x45
1x5x65
1x3x85
1x2x105
3x5x120

Heavy as fuck, and I felt I abused my lumbar. Vids dont show it much though.

Vid of last set: http://www.youtube.com/watch?v=ORnPRESjMxc

Deadlift:
Some warmup stuff
1x5x135
1x3x195
1x2x255
1x5x290

Grip is starting to feel it. Furthermore I felt it was hard to get a decent "arch" in my back today. I think I rather had a flat, but not arched, lower back.

Workset: http://www.youtube.com/watch?v=2iDe8ANzdwQ

Wife:
Squats: 35
Press: Ez-bar + 2.5 lbs
Deadlift: 50 lbs

Pretty good.

[Danish Viking]

TWC-Internet fucked me. Double post.

[Danish Viking]

Day 23

General comments:

I've been quite tired lately, but it all went well. I am not rushing through sets as they are getting heavy, so workout time is closing in on the usual hour and a half, that I usually spent in the gym, last time I was on SS.

Weight: 86.7 kg.
Workout time: 1h 20 min

Warmup:
5 mins skiing-machine device
Situps: 10x35 lbs

Squats:
2x5xbar
1x5x105
1x3x165
1x2x225
3x5x255

Felt fairly heavy - but were doable. It's funny how you can be convinced that you will never get the reps, then once you start the set, everything goes rather smoothly. Bar speed was fine, actually.


Bench:
2x5x45
1x5x65
1x3x95
1x1x115
3x5x155

Took another 10 lb jump, and first set was quite tough. I tightened things up on the next two sets, and it went better.

Power Clean:
2x3x45
1x3x65
1x2x85
1x1x105
5x3x125

The first and second sets were awful. The last ones went rather better. I just need to keep thinking "jump!" and "get under the bar!". Two workouts away from getting full plates on them - that will be nice.

Wife:


Squat: 37 lbs
Bench: 22 lbs
Chins: 3x5 (40 lb assist)
Hypers: 5x10

[Danish Viking]

Day 24


General comments:
Early session today, after going out to dinner and having some wine yesterday. Felt abit tired, but things worked out pretty well.

Wife felt sick pretty fast (height-related I think), so she went home after 1 workset of squats.

Weight: 86.6 kg.

Workout time: 1h 10 mins
Warmup:
5 mins skiing-machine device
Decline situps: 1x35 lbs.

Squats:
2x5xbar
1x5x115
1x3x165
1x2x225 (belt)
3x5x260 (belt)

Pretty good, and quite low today. Perhaps too low, since I am shooting for JUST breaking parallel.

Press:
2x5x45
1x5x65
1x3x85
1x2x105
2x5x125, 1x4x125

I half expected to fail here (but then again, I do an almost all excercises at this point), but still abit annoyed. On the last rep I had my head under the bar, but couldnt lock it out.

My oly coach used to say that anything you get as far as over your head, you can complete, unless your psyche fails you. I don't know if that applies to the press - but I think I couldve fought abit more.

Anyway, pretty confident of nailing it next session, and will microload from there.

Deadlift:
Some warmup stuff
1x5x135
1x3x205
1x2x275
1x5x305

These are getting very tough. My weak point is my grip. I want to get some chalk, so I can hold off on mixed grip. Furthermore I'm gonna experient with my belt on these. Last time I tried, I couldn't get it to work, but it's worth a shot to try again.

Wife:
Squats: 1x5x40 lbs

[Danish Viking]

Day 25

General comments:

Anniversary workout - #25, and it's been two months since my first workout.

I am a fucking pussy on power cleans. But I got my mind right, and finished them. Otherwise pretty good. Been feeling abit off for the last few days, so even getting in the gym was a feat in itself.

That might explain why I decided to redo 155 on the bench (idiot!).

Weight: 86.9 kg.
Workout time: 1h 20 min

Warmup:
5 mins skiing-machine device
Situps: 12x35 lbs

Squats:
2x5xbar
1x5x115
1x3x165
1x2x225 (belt)
3x5x265 (belt)

Kinda sloppy second set, where I went too low and got zero rebound. Fixed on the last set, which felt alot stronger. Left hip/pelvis abit irritated, probably from the second set.


Bench:
2x5x45
1x5x65
1x3x95
1x1x115
3x5x155

Didnt check my notes properly before jotting down my poundages at the office, obviously. Annoying.

Power Clean:
2x3x45
1x3x65
1x2x85
1x1x105
1x1x130
1x2x130
4x3x130

On the second rep of the first set, I didnt get under the bar. Felt kinda like I was spooked. So I backed off, yelled abit at myself (in my head) and got shit done.

Thing is I need to be both explosive and fast at this point, as it isnt so light that I'll get it up there no matter what. Got done though, which is excellent.

Wife:

Didnt go.

[Danish Viking]

Seeing as I've now been on the programme for two months, I thought I would do a little update on progress:

Workouts
# workouts: 25
Repeated workouts: 1
Missed workouts: 2

Lifts:

Squat: 65->256: Increase of 200 lbs
Bench: 65->155: Increase of 90 lbs
Press: 55 -> 120: Increase of 65 lbs
Clean: 45 -> 130: Increase of 85 lbs
Deadlift: 135 -> 305: Increase of 170 lbs.

Weight: 79 -> 86.9 kg.: Increase of 17,5 lbs - or approx 2.2 lbs/week.

Comments:

Pretty decent progress. Especially happy with a decent weightgain. On the lifts I am pretty close to failure on everything except the Bench, which I have been too conservative with, and the clean which I just need to man up and do.

Those two lifts are obviously also the ones in the low range, compared to the rest. Will keep up progression on these as much as possible.

Novice goals:

Seeing as I haven't reset yet, I am quite confident of pushing this novice progression quite abit further. These are some minimum goals, which I would like to exceed. Hopefully I can exceed these within the next two month period, ie by the beginning of July.

Weight: 95 kilos (210 lbs).
Squat: 315 lbs
Bench: 210 lbs
Press: 145 lbs
Clean: 195 lbs
Deadlift: 385 lbs

This would, incidentally, also put me very close to where I was at, when real life decided to mess over my training.

[Danish Viking]

Day 26


General comments:
Am on holiday, so working out at a lower altitude - which is nice - and in some pretty serious heat - which isnt very nice.

Furthermore the gym at the resort has a shitty bar and shitty squat stands, as well as some weird plates (som in kg, some in pounds).

But I got stuff done. After the fail on deads I've briefly considered adding a light day, but I think I'll hold off on changes for a few weeks yet.

Will be interesting to see how I do with cleans with this shitty bar on sunday.

Weight: N/A

Workout time: 1h 15 mins
Warmup:
5 mins skiing-machine device
Decline situps: 6x45 lbs.

Squats:
2x5xbar
1x5x115
1x3x165
1x2x225 (belt)
3x5x270 (belt)

The bar was slippery, and the squat stands too narrow, so I had to walk it out, widen grip, and then start squatting. Annoying.

I can't say 100% that this was the reason, but it certainly contributed to a slight loss of concentration, and resulting wobbly form. Got all my reps, though.

Press:
2x5x45
1x5x65
1x3x85
1x2x105
3x5x125

Nailed this, even with the shitty bar. Pretty confident of being able to continue improving with microloading from here.

Deadlift:
Some warmup stuff
1x5x135
1x3x205
1x2x275
1x4x320

My grip gave out pretty fast. The 4th rep was hangning by my fingers - weirdly worse on the right side (which is my dominant hand).

Will try again - and get some frigging chalk!

Wife:
Didnt go

[Danish Viking]

Day 27

General comments:

Felt great today. Got there early with lots of coffee - felt really good. This also helped since it wasnt as warm as last time.

Weight: N/A
Workout time: 1h 15 min

Warmup:
5 mins skiing-machine device
Situps: Forgot them.

Squats:
2x5xbar
1x5x115
1x3x165
1x2x235 (belt)
3x5x275 (belt)

These felt pretty strong, alot better than last workout.


Bench:
2x5x45
1x5x65
1x3x95
1x2x135
3x5x165

These were kinda shitty, because of the bar. My hand kept slipping, the rack was too low and too far behind the bench and so on and so forth. Still got done.

Power Clean:
2x3x45
1x3x65
1x2x85
1x1x115
5x3x135

Pretty good, and quite a fast rack. Some of them were a bit unfocused, but all in all quite good.

Wife:

Didnt go.

[Danish Viking]

Day 28

General comments:

First workout in a week, because of all the altitude sickness treatment. I swear that anger/rage is better than caffeine or sugar for getting you fired up. Been pissed off about shit lately, specially the problems with the altitude, so I almost didnt go, but I'm damned glad I did. Not sure if I'm happier now, but at least I got some sort of outlet.

The workout in itself went well. It's always tough to do a repeat workout, especially since restitution hasnt been great lately, again because of all the treatment and stuff. Need to start eating again.



Weight: N/A
Workout time: 1h 25 min

Warmup:
5 mins skiing-machine device
Situps: 8x45lbs

Squats:
2x5xbar
1x5x115
1x3x165
1x2x235 (belt)
3x5x275 (belt)

Heavy as hell, but got done. They've gotten a mirror in front of the squat rack now, so I was looking up like an idiot every couple of reps. This made me lose some hipdrive, and I felt I had my back too vertical. At least I got to see that I turn red/purple when I squat...


Bench:
2x5x45
1x5x65
1x3x95
1x2x135
3x5x165

Pretty strong. Wondering if I should do a 10 lb increase here. I probably should.

Power Clean:
2x3x45
1x3x65
1x2x85
1x1x115
5x3x135

Man these sucked balls today. Worst thing is, that it is completely a mental issue. I have plenty of strength and power, but I end up bailing out, or reverse-curling the bar up. Will repeat this weight, as "5x3" is abit of a stretch. Rather it was 15 reps distributed on some doubles and singles and the odd triple.

[Danish Viking]

Day 29

General comments:
Went to the gym before work. This meant getting up at 6 am, which sucks, but I cant go in the afternoons because of the altitude-treatment.

It was weird going in the morning, my joints were abit stiff, and I think my strength is a tad lower, it has been in the past, anyway.

Still was a good, quick workout.

Weight: N/A

Workout time: 1h 5 mins
Warmup:
5 mins skiing-machine device
Situps: 9x45 lbs.

Squats:
2x5xbar
1x5x115
1x3x175
1x2x235 (belt)
3x5x280(belt)

These were pretty tough. Actually the last set was the strongest, since I took a breath and reset my back after each rep. This, however, is tough on my respiratory system, was hyperventilating after that set.

My elbows started complaining abit. I dont know if it is just random, because it was in the morning, or because the weight is getting heavy. Incidentally it was around 275 that they started getting inflamed last time. No pain now, post-workout though.

If problems persist I might incorporate light squats, and start my old elbow prehab protocol.

Press:
2x5x45
1x5x75
1x3x95
1x2x115
3x5x127.5

Tough as nails. Barely got the last rep, but I pushed as a mofo, got my head under the bar and ground it out from there.

Deadlift:
1x5x135
1x3x205
1x2x275
1x5x320

Kinda pulled something in my left hammie during warmups, but was able to finish anyway. Problem is grip strength, but I like double OH. Will have chalk for next workout, lets see how/if that helps. Definately only doing 10lb increments now, though.

[Danish Viking]

Day 30

General comments:

Another morning workout. I actually like it, even if getting up at 6am is kinda icky.

General impression of today: Chalk is great, even blackboard chalk. And I need to eat/sleep more, if I dont want to stall.


Weight: N/A
Workout time: 1h 25 min

Warmup:
5 mins skiing-machine device
Situps: 10x45lbs

Squats:
2x5xbar
1x5x115
1x3x175
1x2x235 (belt)
3x5x285 (belt)

These are getting very,very heavy. Form is still quite good, they just come up very slowly. Elbows feel a tad wonky, need to watch arm position. Chalk helped abit though - no rolling bar today.

Bench:
2x5x45
1x5x65
1x3x95
1x2x135
3x5x170

Decided to jump 5 lbs today. Good choice, as they felt quite heavy. Chalk was a godsend.

Power Clean:
2x3x45
1x3x65
1x3x85
1x2x115
1x1x125
@135: 3,3,2,3,3

These were actually OK today. On several reps I got some "whip" in the bar, even though it is a shitty chinese powerlifting-style one.

I decided not to beat myself up over the missed rep on the third set. I think I've made the mistake here, of being too macho, thinking I "should" be able to lift more. This has taken alot of fun out of the lift.

From now on I'll do my best, but I wont start doing extra sets, nor trying to redo failed reps. If I get them, I get them. If I dont, I'll repeat. Also I'll rest abit more between sets, as that seemed to help.

[Danish Viking]

Day 31

General comments:
Good workout today. Was well rested, had eaten well and everything went according to plan. I'm considering introducing the light day to help my deads abit.

And finally: Chalk - even blackboard chalk - is a frigging godsend.

Weight: N/A

Workout time: 1h 10 mins
Warmup:
5 mins skiing-machine device
Situps: 10x45 lbs.

Squats:
2x5xbar
1x5x115
1x3x185
1x2x245 (belt)
3x5x290 (belt)

Again it is breathing that is the problem. Felt pretty strong, but heavy as hell, and some were abit on the slow side.

Elbows felt better today. Changed back to my "hands draped on top of the bar" style. I'd like to have more of the medial palm on the bar, but I just end up using my arms too much.

Press:
2x5x45
1x5x75
1x3x95
1x2x115
3x5x130

First set was iffy. Second set was strong as hell, as I really focused. Third set somewhere in between. Think I can get 135 in two workouts. Problem will be that they've put up a frigging monitor (I shit you not) next to the squat rack, that I might hit with bigger plates. We'll see.

Deadlift:
1x5x135
1x3x205
1x2x275
1x5x330

Pretty decent, I reset grip (which is much less of a problem with chalk) and breathe between reps. Overdid it though, as I started being tired by the 5th rep, which might have been abit of a "crane" lift. Abit less fucking around between reps seems needed.

[Danish Viking]

Day 32

General comments:
Afternoon workout today. Pretty decent, even if my elbows did feel it abit today, as I only had a tank-top (the wife packed my gym bag) and caught a couple of cleans in my hands, not on my shoulders.

EDIT: Couple of hours after workout, and the left side of my lower back/pelvis is real damned tight. Hope I'm not falling back into old injury-patterns.

Weight: 89,3 kg (197 lbs)
Workout time: 1h 25 min

Warmup:
5 mins skiing-machine device
Situps: 6x50 (EZ-bar)

Squats:
2x5xbar
1x5x115
1x3x185
1x2x245 (belt)
3x5x295 (belt)

I'm experiencing my old sticking points, but they still get done. Consciously hyperventalating after the sets helps abit with the dizziness.

Bench:
2x5x45
1x5x75
1x3x105
1x2x145
3x5x175

Pretty heavy, actually. Oh well - bench was never my strongest lift.

Power Clean:
2x3x45
1x3x65
1x3x85
1x2x115
1x1x125
5x3x135

Some were better than others, but they all got done without much issues. Will be conservative with jumps, and only add 2.5 lbs. It's wussy, but I need to accept that I'm not great at this lift.

Also I find that doing quick lifts - cleans in this case - w/o bumperplates is kinda messed up. I don't lift 100%, as I'm conscious of missing the bar (because of a bad hook or something else). But I guess I should be happy to even find a gym in a TWC that has non-bent bars and allows me to use chalk.

[Danish Viking]

Day 33

General comments:
I woke up very tired and without energy. I took this as a sign that I'm finally in need of a light squat day - and it worked out well. Post workout I'm feeling good.

This means I will implement some programme changes now to ease up on squats, and help my deadlift.

Weight: 89,3 kg.

Workout time: 1h 5 mins
Warmup:
5 mins skiing-machine device
Situps: Some messing around with EZ-bar. Need to find a better way to load my situps.

Squats:
2x5xbar
1x5x115
1x3x165
1x2x205 (belt)
2x5x245 (belt)

Even though they were light, they felt quite heavy. My joints (shoulders, elbows etc.) also complained abit. Was a good call to do light squats today.

Press:
2x5x45
1x5x75
1x3x95
1x2x115
3x5x132.5

Had some joint pain (shoulders) at lock-out. I'll put it down to working out at 7 am. Apart from that they were tough as hell, but got done.

Deadlift:
1x5x135
1x3x205
1x2x275
1x3.75x340

Grip failed me, which is why I'm not counting the 4th rep. I HATE not having bumpers. I think I could've locked out without grip failing, but didnt want the bar crashing down in case I didn't.

It seems that I, unfortunately, need to consider mixed grip. Some programming changes to include chins could help out my grip strength though.

[Danish Viking]

One week off from making it three months on SS, and my body is feeling it enough, that I need to make some changes. This will not be a reset, as I haven't really stalled. Rather it is an adjustment to keep me "unstuck".

I want to add chins, as I feel that my shitty cleans are not heavy enough to help my deadlift. Furthermore I'll only deadlift once a week, and on light squat day. Finally chins will also help me maintaing/improve grip strength, which is sort of holding me back.

With regards to squats, I don't think I can take squatting 300+ three times a week. At least not with the limits on restitution imposed by working 50-60 hours/week.

Therefore, here's the new deal:

SUN:
Squat (Heavy)
Bench/Press
Power Clean

TUE:
Squat (light)
Bench/Press
Deadlift

THUR:
Squat (Heavy)
Bench/Press
Chins
Back Extensions

[Danish Viking]

Day 34

General comments:
Motherfucker. Todays workout was no fun. Squats almost buried me, bench was decent, and on cleans my form is shitty as hell.

Furthermore I had a weird cough when I woke up today, and I've apparent lost about a pound since Thursday.

Weight: 88.8 kg.

Workout time: 1h 35 mins
Warmup:
5 mins skiing-machine device
Situps: 10x25 lbs on the decline. Will try with even less weight, and then put it behind my head.

Squats:
2x5xbar
1x5x135
1x3x185
1x2x255 (belt)
3x5x300 (belt)

Tough as frigging nails. I got them all, but my sticking point is very pronounced now. I need to get a vid to check how much my knees are coming in. I feel that they're coming in when I hit the sticking point, in order to move some load to the quads.

Still - got all my reps.

Bench:
2x5x45
1x5x85
1x3x115
1x2x155
3x5x180

Pretty decent. Got a good setup today. Wondering how long 5 lb jumps will keep on happening for.

Power Clean:
2x3x45 (hang)
1x3x65
1x3x85
1x2x100
1x1x120
5x3x140

God my cleans suck. One of the issue is the lack of bumpers. I'm scared of dropping the bar, if I release the hook, so alot of the reps end up in my hands, and then get rolled onto my shoulders...

This gunshy-ness means I dont get my elbows up, which means that when I do drop under the bar, I hit my clavicle. This then makes me even more gunshy about dropping under... A couple of the reps were literally a hi-pull with a catch at the top. NO knee-bend what so ever.

I did, however, get all the reps. I guess that's something. I'm tempted to drop them, but as Starr writes in his article on the split-snatch, learning to do things that are difficult, is a worthy endeavour.

[Danish Viking]

After three months on SS, I thought I'd look at my old PR's and PPST's definition of an intermediate lifter. I'd like to do the intermediate 1RM as my 5RM. I've done that before on most lifts in SS.

The run down:

Squat:

Current 3x5: 300
SS PR: 320
PPST intermediate 1RM: 285
Difference: 6 workouts to old PR, PPST 1RM surpassed

Bench:

Current3x5 : 180
SS PR: 210(ish)
PPST intermediate 1RM: 213
Difference: 12 workouts to old PR, 14 to PPST 1RM

Press:
Current 3x5: 132.5
SS PR: 141
PPST Intermediate 1RM:146
Difference: 6 workouts to old PR, 10 workouts to PPST 1RM

Deadlift:
Current 1x5:330
SS PR: 330
PPST intermediate 1RM: 333
Difference: None

Power Clean:
Current 5x3: 140 lbs
SS PR: Irrelevant (didnt do them very long)
PPST intermediate 1RM: 205
Difference: A whopping 39 workouts!

Conclusion:

This little excercise reveals what I already kind of knew:

My squats and deads are fine. And they will probably need some sort of intermediate programming soonish.

My Press is stronger than my bench, but bench is catching up, as the increments are double at this point. They should be at the intermediate stage - and hopefully balanced - in about a month.

That leaves cleans. The numbers reveal what I feel myself: I have the strength, since squats and deads are quite decent. Yet I dont have the fucking balls/technique/whatever to get them to a point, where they are actually beneficial.

I will give this some consideration. The Power Clean is the only lift that is completely off track. Perhaps when I switch to intermediate programming I will do Starr's 5x5 with cleans as my pulling excercise EVERY workout. This will suck, of course, but if I want to get better at them, there is no way around doing them.

As for now I will consider cleaning twice a week. Probably by doing 3x3 on Thursdays, followed by 2-3 sets of chins, and dropping the back extensions.

[Danish Viking]

Day 35

General comments:
I'm still abit under the weather (coughing and such), yet workout went well. My energy-level was actually pretty high.

I find that colds/flus and the like actually has little effect on my strength. It's more about feeling well enough not to pass out or throw up while working out...

Apart from that things went well, although deadlifts are something I need to consider.

Weight: 89,6 kg.

Workout time: 1h 5 mins
Warmup:
5 mins skiing-machine device
Situps: 8x10 lbs (behind the neck, decline bench)

Squats:
2x5x105
1x5x135
1x2x205
2x5x245

A girl was doing timed BB-style squats (1 min rests) so I did my first warmups with abit more weight, as well as the pussy-pad. God I hate that thing, but it was better than standing around waiting.

Also had short (2 min) breaks for worksets, and dropped the belt. It went fine. I usually do light squats belt-less, so I figured I'd go back to that.

Press:
2x5x45
1x5x75
1x3x95
1x2x115
3x5x135

These were good and powerful today. Almost no grind. I should probably have repeated my bench-workout if I was going by the book, but I couldnt wait to finally press full plates again. It's been about two years since I did that last time.

Deadlift:
1x5x135
1x3x205
1x2x275
1x4x340 (mixed)

So I tried mixed grip today, and I really dont like it. Partially it's because of a slight loss of mobility in my left wrist, and partially it's because I feel it pulls me abit uneven, which worries me abit, given to previous pelvic twist injuries.

I didn't try for a fifth as all my attention went to the weird grip thing, and I wasn't sure how my lordotic and thoracic extension was. I'm pretty sure I could've pulled the 5th, but I erred on the side of caution.

So I see three options:

1. Persist with mixed grip at 340 next time, possibly doing mixed for the last warmup as well.
2. Reset the weight down to 300ish and use DOH and work my way up.
3. Use DOH at 340, and see if the programming changes, creatine and whatnot has helped.

A joker here is using a belt. I've never liked using my belt for deads, as it is quite wide. However, I think it might give me added security, so I wouldnt fuss so much over the grip thing.

Gonna mull this over for the next week and see what I feel like doing.

[Danish Viking]

Day 36

General comments:
Todays workout was quite decent, got all my reps. Took a while, and it was heavy as hell, though.

In the end the wife didn't come, so the vids aren't quite up to standard, oh well.

Weight: 89.8 kg.

Workout time: 1h 35 mins
Warmup:
5 mins skiing-machine device
Situps: 9x10 lbs behind the neck on the decline.

Squats:
2x5xbar
1x5x95
1x3x135
1x3x205
1x2x265 (belt)
3x5x305 (belt)

A dude was in the squatrack doing some weird barbell complex (better than curls, I guess) so I shared the bar for some of the warmups, which is why I ended up doing an extra set.

The squats in themselves felt like limit efforts. It is baffling to look at the videos, which actually look quite decent. It felt like the bar was hardly moving through my sticking point, yet on the vids bar-speed is quite decent.

I filmed all sets, from three different angles. I'm quite happy with them. Slight knee-wobble, but apart from that they look decent enough. The third one I couldnt get straight from behind, so hard to tell if the bar is sloping left, or it's just the angle.

Comments welcome:

1st: http://www.youtube.com/watch?v=RsnWBpvM4P0
2nd: http://www.youtube.com/watch?v=oA2rm8hCCYs
3rd: http://www.youtube.com/watch?v=bmJ2KQE2Eks

Bench:
2x5x45
1x5x85
1x3x135
1x1x165
3x5x185

I just need to focus on valsalva, then these are quite doable. 5 lb jumps seem doable a bit longer.

Power Clean:
2x3x45 (hang)
1x3x75 (hang)
1x2x105 (blocks)
1x1x125 (blocks)
5x3x145

There's a dirty little secret here: I actually only got 2 cleans and then 2 hi-pulls on the 2nd set. But I figured I didn't want the necessary fatigue of a 5th attempt.

Apart from that I got a vid (see below). Going frame-by-frame, I can tell that I jump and stomp too early. This is quite a common issue I find, even in the instructional vids by Rip himself. However it would be good to iron out.

In any case these werent horrific today, although far from perfect. The problem is 100% mental - I have the strength, just not the balls...

Tuesday I will ramp 5x3 to 150. This is a little trick Starr used as well in his templates, where you get used to a heavier weight on a lighter day. I will then do 5x3 across of 150 next Saturday.

Vid: http://www.youtube.com/watch?v=D8rhcLlNHSk

[Danish Viking]

Day 37

General comments:
Goddamn things are getting heavy. And lifting at 7 am doesnt help! I survived on creatine today. Food and rest has not been optimal this weekend. Only doing ½ GOMAD at this point.

I will consider a reset or a switch to intermediate programming. This will be AFTER I nail 3x5x315 on squats this saturday, though.

I didn't chin, as the workout took long enough as is, and I needed to get to work.

Weight: 90,2 kg.

Workout time: 1h 20 mins
Warmup:
5 mins skiing-machine device
Situps: 10x10lbs BHTN on the decline. Tough.

Squats:
2x5xbar
1x5x135
1x3x205
1x2x265 (belt)
3x5x310 (belt)

This is the closest I've been to failure on squats this time 'round. The biggest problem is breathing. Lifting in the morning and at high altitude is just murder. I almost passed out after the 5th rep of the last set. This also meant that after my 5-6 minutes of rest I was not completely ready, as my breathing hadnt returned to normal. Maybe even longer rest is needed here.

I will probably not power on with these - at least not on morning sessions. But i WILL get three plates this saturday.

Press:
2x5x45
1x5x70
1x3x100
1x2x120
3x5x137.5

These were tough, but doable. But I'm not too far away from failure here, either.

Power Clean:
3x95
3x110
3x125
3x140
2x150

Cleans are the bane of my existence. I had probably the best form/technique EVER on cleans all the way up to the top set. Then form just fell apart, and I didnt rack the last rep.

I will now microload my light cleans (I know, I know), doing 147.5 next time for 5x3 across. Rip says that failure on clean is that it just wont rack, and that's what's happening to me. Besides if I make it too much of a struggle, I am going to go sour on the lift.

Ramping was a good idea though. I really like ramping, probably because I'm such a Starr-fanatic.

[Danish Viking]

Day 38

General comments:
This workout was done Thursday, but posted today since I got sick something serious afterwards.

Things felt very heavy, but got done.

Weight: 90,4 kg.

Workout time: 1h 5 mins
Warmup:
5 mins skiing-machine device
Situps: 10x10 lbs extremely tough.

Squats:
2x5x105
1x5x135
1x2x205
2x5x245

Quite tough.

Bench:
2x5x45
1x5x85
1x3x135
1x2x165
3x5x190

Heavy.

Deadlift:
1x5x135
1x3x205
1x2x275 (belt)
1x5x340 (mixed, belt)

Got my five reps. Don't like mixed grip, dont like using a belt.

[Danish Viking]

Comments:

For various reasons, including some health issues, I've decided to shift to intermediate planning. I was kind of pissed off with myself, and even considered just doing balls-to-the-wall SS and fuck everything, but in the end stuck with my decision. This turned out to be a good thing.

I'm doing this version of the 5x5: http://www.deepsquatter.com/strength/archives/manrodt4.htm

Due to equipment constraints I'm switching out the hi-pulls for deads/light cleans. And I'm pressing on Wednesdays. Furthermore I'm prioritizing cleans, so those are first.

Losing 3.5 kg. (8 pounds) over the last 10 days obviously left me weakened, thus some of the lifts were abit fail.

Weight: 87 kilo
Workout time: 1h 15min

Power Clean:
5x95
5x115
5x125
5x135
3x145

I botched the catch abit on the third rep, and couldnt complete the set. Will repeat on Friday's triple and monday's five. Otherwise quite decent, I like ramping. I think I jump a tad too early, which makes the bar loop around a tiny bit.

Bench:

5xbar
5x70
5x90
5x130
5x160
5x190

Tough as hell, and I read my notes wrong for the second set. Otherwise pretty good.

Squat:

5xbar
5x140
5x180
5x220
5x260
1x300

I was fried at this point, feeling hungry as hell, and just generally my illness lately caught up with me. Pretty confident of getting this for the triple friday and the 5 next monday.

Assistance:

Hypers: 2x10x10 lbs
Sit-up: 4x8x5 lbs

Done with 30-45 sec rest breaks. Felt funny to be doing hi-rep stuff with short breaks.

Wife:

Squat: 25 lbs
Bench: 20 lbs
Dead: 50 lbs

[Danish Viking]

Comments:

Day 2

I'm still not feeling too hot, and will probably have to go for some medical consults in a neighbouring country where they have better equipment.

This might be the reason for this session feeling rather hard. Another one might be trying to follow Starr's instructions of powering through as fast as possible. I was basically winded for the whole session.

Big eating has been paying off, at least.

Weight: 87.9 kilo
Workout time: 50 min

Power Clean:
5x95
5x115
5x125
5x125

I was a bit too winded for the first set of 125, and lost focus somewhat. The last set was ALOT better. Cleans are such a mental battle for me.

Press

5xbar
5x75
5x95
5x115
5x135

This was pretty heavy. Went through the first three sets pretty fast, and it does add some fatigue, even if they are suboptimal weights.

Squat:

5xbar
5x140
5x180
5x220
5x220

Rest breaks were short, and I could feel that. These were alot tougher than I'd expected.

Assistance:
Situps@BW, 3x12

Done with 30-45 sec rest breaks. My lower abs is probably where I've had the first DOMS. This was painful to do.

Wife:

Squat: 30 lbs
Press: 22.5 lbs
Chins: 3x7 (60 lbs of assistance)
Hypers: 5x10 BW

[Danish Viking]

Day 3

Comments:

Todays workout was kind of iffy. I got all my reps, but the triple on Cleans was sort of sucky and the squats were deadly.

I was doing 135 for 5x3 cleans a month ago. And now I'm struggling with one triple of 145. I know it's not my strength holding me back. On the other hand I've really made a heroic effort to get them to work. I've studied vids re-read the SS chapter and tried to correct form for a month with no progress. So expect some rows coming in (I know, I know). I think that my botched left wrist has alot to do with it. I'm kinda gunshy of jumping 100% and slamming elbows forward.

Implementing rows will also allow me to move squats to the front of the workout. And it will give me some grip workout to the benefit of deads.

Apart from that I need to eat more - still 5 lbs off my bodyweight pre-hospitalization.

Weight: 87.9 kilo
Workout time: 1h 30min

Power Clean:
5x95
5x115
5x125
5x135
3x145

Everything feels decent until 145. And since 145 is a pussy-weight, this means my technique is fucked for all of them, it just becomes apparent at decent poundages.

Bench:

5xbar
5x70
5x90
5x130
5x160
3x195
8x135

The triple was heavy. The back-off quite easy.

Squat:

5xbar
5x140
5x180
5x220
5x260
3x300
8x225

First rep almost buried me. Tried to get more rebound on the next two, and might have compromised depth. Really near limit here still. The back-off set left me sucking for air.

Assistance:

Dips@BW: 8, 8, 6 <- protecting my left wrist abit. Went well, though.

Chins: Planned to do these, but both chinning stations suck, alot. Got a few reps on each of them, no good.

Wife:

Squat: 35 lbs
Bench: 25 lbs
Dead: 0x60lbs <- completely failed here. will have her do 55 next time.

[Danish Viking]

Day 4

Comments:

My left arm, including wrist, underarm, elbow and shoulder felt kinda wonky after last workout. I decided, however, to clean again. Bad move. At heavier weights my wrist doesnt rotate around fast enough, fucking my entire arm. I am considering how to programme pulling-movements taking this into account.

Bench was great. Felt heavy but got done. Benching somewhat past bodyweight now, which is nice.

On squats I decided to quit arguing with the universe, and just accept that I've suffered quite a setback after my bout of dehydration. Losing more than 25 lbs on the squat in a matter of ten days is no joke...

Weight: 88.2 kilo
Workout time: 1h 5min

Power Clean:
5x95
5x115
5x125
5x135
4x145

The first four sets were really, really good. But on the heavy set my left arm just cant keep up.

Bench:

5xbar
5x75
5x105
5x135
5x165
5x195

Quite good. I feel that my form is abit sloppy lately, though.

Squat:

5xbar
5x140
5x180
5x220
5x260
3x285

Did a triple at 285, as the 260 was quite heavy. Will repeat this on Sat, and then move on from there.

Assistance:

Hypers: 2x10x10 lbs
Sit-up: 4x8x5 lbs

Again with 30-45 sec rest breaks.

Wife:

Felt ill today.

[Danish Viking]

I've been pondering my clean conundrum. Among other things I found this thread on Rips forums, detailing the same problem:

http://www.startingstrength.com/reso...ead.php?t=8728

I figure that High Pulls can be done with metal plates - they are in TSSS. So, I am considering something like this:

TUE (Heavy):
2-3x5 cleans ramping to 135
3x5 ramped High Pulls

THU (Light):
2-3 sets of cleans to 135
3x5 (ramped) Deadlift

SAT (Medium):
2-3x5 cleans ramping to 135
3x5 ramped Rows.

I will probably need to find something to alternate the deads with on Thursdays. Maybe doing some cleans at 135 across or something.

Also it is the hope that I in time will be able to make small jumps on the cleans - perhaps 5 lbs every 2-3 weeks. But I will be conservative so as to not **** up my wrist even further.

[Danish Viking]

Comments:

Day 5

Fuuuuuuu stupid wrist! Progressively getting worse, and sharp pain. Cleans are completely out for a while. The rest went well enough.

Been drinking alot of milk, and it shows on the scale. This is good.

Weight:88.8 kilo
Workout time: 1h

Squat:
5xbar
5x135
5x185
5x215
5x215

Decent enough.

Press

5xbar
5x77.5
5x97.5
5x117.5
5x137.5

Heavy, but doable. Last rep needed a tiny bit of grind.

Deadlift:

5x95 (clean)
5x115 (clean)
5x135
5x205
5x265
4x315

Grip failed, partially because of my fucked up wrist. I need straps. But in any case it was nice to do 315 fairly easily (except for grip).

Assistance:
Situps@BW, 3x12

Done with 30-45 sec rest breaks.

Wife:

Ill, but my broter is visiting. His first SS-workout:

Squat: 65
Press: 55
Deadlift: 135

[Danish Viking]

Day 6

Comments:

Everything went well enough. Weight gain is slow, but that's ok. This will be the last workout for a while, as I am flying to a hospital in a neighbouring country for some medical tests, and possibly treatment.

Workout took a while, as I was trying to teach my brother to clean.

Weight: 88.4 kg.
Workout time: 1h 45min

Squat:
5x135
5x175
5x215
5x255
3x285
8x215

Fairly "easy" if squats are ever easy.

Bench:

5xbar
5x75
5x105
5x135
5x165
3x200
8x135

The triple was tough. Don't know that I could have gotten five. The backoff was easy.

Rows:

5x95
5x105
5x115
5x125
5x135

These were easy. Still testing out technique. I also did some cleans to show my brother. Fucking frustrating I cant do them.

Assistance:

Dips@BW: 10, 10, 8

Abit longer breaks today, as I was instructing my brother on cleans as well (maybe 1-2 mins).

Wife:
None, but brother did:

Squat: 75
Bench: 75
Clean: 75

[Danish Viking]

#2

General comments:

Back in the gym after almost a month of tests and other things.
I think this will finally be the beginning of a decent consistent run of workouts. The soreness from the biking+crash hurt less than I thought it would, although my left tricep is quite sore post workout. Also I was up before 5 am to drive my family to the airport, so didn't get much sleep last night.

All that considered, things went well. I've decided to include the light squat day straight away, so as to somewhat heed my doctors advice, and milk linear gains. Press was fine, and again cleans were fail. I'll probably do a rotation of hi-pulls/deads/rows from now on, but we'll see.

As for diet I will try to get on GOMAD, and gain some frigging weight (back).


Weight: NA

Workout time: 1h 20 min
Warmup:
5 mins skiing-machine device

Squats: (4 min rests)
2x5xbar
1x5x135
1x3x185
1x2x235 (belt)
3x5x265 (belt)

Again tough but doable. Bar position felt great. I've really missed my ****ty chinese power-bar. It might be ****ty for OL-stuff, but it stays in place on squats. I was abit wobbly on a couple of reps, but that'll sort itself out, once I find my groove again.

Press: (3 min rests)
2x5x45
1x5x65
1x3x85
1x2x105
3x5x125

These were good. Doing 2.5 lb jumps to milk linear progression.

Pulls: (2-2.5mins rests)
Cleans:
3x95
2x105
1x115
2x125 <- Botched wrist

Clean Hi-pulls:
4x3x125

Mother****er. I just can't ****ing clean with this wrist. Meh. Hi-pulls were fun, but I need to read up in TSSS on how to do them. Decent pulling workout though.

[Danish Viking]

SS #3

General comments:

Did another heavy day today. Was completely beat yesterday (which was supposed to be light), so thought I might as well squat some weight, since I've had 2 days rest.

Everything felt decent, had a slight headache all day, but apart from that, things were good.

Weight: 87,1 kg.

Workout time: 1h 20 min
Warmup:
5 mins skiing-machine device

Squats: (4 min rests)
2x5xbar
1x5x135
1x3x185
1x2x235 (belt)
3x5x270 (belt)

Again tough but doable. I'd like some vids of these though. Feels like my knees arent staying out, but I've "felt" things before, only to be completely wrong.

Benchpress: (3-4 min rests)
2x5x45
1x5x75
1x3x115
1x2x155
3x5x185

Quite fucking tough. Might go straight to microloading (2.5 lbs) on these. My wrist complained abit too.

Rows: (2-2.5mins rests)
5x95
5x115
5x135
3x5x155

Felt decent enough, but they also hurt my wrist some, although not enough to interfere with execution. What the fuck...

[Danish Viking]

SS #4

General comments:
Didn't feel up to lifting today. Abit worried that my illness might be flaring up, we'll see. Once I got some coffee down, some rock in my mp3 and under the bar it helped though.

I've been lifting every three days lately, which unfortunately will continue. I have several days with work obligations from when I wake up until I go to bed. I won't be able to hit the gym next Monday, fx.

Thus I am squatting heavy every workout. And deadlifting after heavy (for me) squats. Oh the joy.



Weight: 87,5 kg.

Workout time: 1h 15 min
Warmup:
5 mins skiing-machine device

Squats: (5-6 min rests)
2x5xbar
1x5x135
1x3x185
1x2x235 (belt)
3x5x275 (belt)

Tough but doable. Got vids, and I think they look decent. My knee wobble is not there. Incredible how you can "feel" something, which is just plain wrong.

I'm happy with depth - widening my stance a tad helped bounce abit higher than usual. I do, however, think I have slight tendency to knee-slide at the bottom. Anyone else see it?

Vid (all three together, so some time wasted running around setting up):

http://www.youtube.com/watch?v=BAVmNo7tAeA

Press: (3-4 min rests)
2x5x45
1x5x67
1x3x87
1x2x107
3x5x127

These were good. My shoulders have been hurting - maybe because of playing some volleyball yesterday, maybe because of the heavy bench (for me). As usual they felt better after pressing.

Deadlift
5x135
3x185
2x235
5x285

Obviously doable, but still felt "heavy". Might be fatigue from squats. Grip was decent (DOH). I held on to the last rep for a few seconds, just to get some grip workout.

[Danish Viking]

SS #5

General comments:
Against all odds I got up at 5.30 to work out before work. I did the light day, even though it meant deadlifting again.

Weight: N/A

Workout time: 1h
Warmup:
5 mins skiing-machine device

Squats: (2-3 min)
2x5xbar
1x5x135
1x3x185
2x5x225
Pretty good. Working out in the morning always takes some getting used to.

Bench: (3 min rests)
2x5x45
1x5x77
1x3x117
1x2x157
3x5x187

Pretty good. No shoulder pain. When I get a good setup and concentrate on using valsalva, these feel very good. The last rep was pretty tough though.

Deadlift
5x135
3x195
2x255
5x295

Decent enough. I'd really like to use a belt for these, just in case as my lumbar can be suspect. Might try it out the next few workouts.

[Danish Viking]

SS #6

General comments:
Pretty good today. Hadn't eaten too much, but shit still got done.

Weight: 87,3 kg.

Workout time: 1h 15 min
Warmup:
5 mins skiing-machine device

Squats: (4-5 min rests)
2x5xbar
1x5x135
1x3x185
1x2x235 (belt)
3x5x280 (belt)

Pretty good, actually. First time I unracked 280 it felt like a TONNE. But the sets actually felt quite good (as good as a "heavy" squat can feel, ofc.)

Press: (3-4 min rests)
2x5x45
1x5x70
1x3x90
1x2x110
3x5x130

Pretty damned tough. Was almost convinced I wouldnt get them, as the warmups felt heavy as hell. I feel a weird little tweak on the left of my lower back (my problem area) when I really tighten everything up.

Rows:
5x135
5x145
4x155
2x165
5x175

Was only going to do 165, but I wasnt focusing. Felt quite heavy, and I am still working on perfecting technique. 5 lb increments from now on.

[Danish Viking]

SS #7

General comments:
Good workout today. The observant reader will notice the cleans. I just can't drop them! So now the plan is to do:

Sat: Power Clean
Mon: Deadlift
Wed: Rows - or Neutral Grip Chins+Goodmornings - what do people think?

I will do my Cleans "light" so as to slowly force my left wrist (and rest of arm) to get used to the racking position. I am also considering front squatting on Wed for the same reason. Post-WO I feel a weird tightness all the way up to my shoulder, so I need to work on flexibility.

If at one point the stimulus from Cleans is too little to spur progress on deads etc., I might finish my mondays with a few ramped sets of hi-pulls.

In any case - it was fun to clean again!

Weight: n/a

Workout time: 1h 30 min
Warmup:
5 mins skiing-machine device

Squats: (5-7 min rests)
2x5xbar
1x5x135
1x3x195
1x2x255 (belt)
3x5x286 (belt)

Felt heavy as fuck. But I ground them out.

Bench: (~ 4 min)
2x5x45
1x5x80
1x3x110
1x2x150
1x5x200
2x5x190

After the first set I was like "WTF! I'm never gonna get two more sets!". Then I realized that I had put 10lbs too much on the bar. Genious. Pretty good sets all in all.

Cleans:
3x95
3x115
5x3x125

Good fun. Thinking of slamming my shoulders into the bar when racking helps, even though I hit my collarbone once or twice, and also scraped the skin on my neck a tad.

WIFE:

Squat: 2x5x35, 1x5x30 (She started skimping on technique)
Bench: 3x5x20 (More symmetric than usual).
Chins: 3x8 assisted 60lbs
Hypers: 5x8

[misspelledgeoff]

you should join our little 5/4/3/200 contest.

[Danish Viking]

you should join our little 5/4/3/200 contest.

Linky? I think it'll be a couple of years 'till I reach those kind of numbers, though. And that's barring accidents, serious illness and other crap, of which I've had a lot the last couple of years.

[misspelledgeoff]

goal is to get it by end of year. several of us have lifts in your ballpark.

http://www.startingstrength.com/resources/forum/showthread.php?t=18228

[Danish Viking]

goal is to get it by end of year. several of us have lifts in your ballpark.

http://www.startingstrength.com/resources/forum/showthread.php?t=18228

Fair enough. If anything it can be a standard to shoot for.

[Danish Viking]

SS #8

General comments:
Disease subsided today, been feeling like hell and sleeping alot since Monday. Still abit lingering, but not much at all. It's incredible how different my energy-level and all-over wellbeing is. Luckily it was only 3-4 days this time.

Workout went alot better than expected. The weights practically flew up (and by flew I mean they moved marginally faster than the snail-pace they usually come up with).

Could've just continued adding 5 lbs to the squat, but I'm playing it safe, and thus repeated 285.


Weight: n/a

Workout time: 1h 10 min
Warmup:
5 mins skiing-machine device

Squats: (5 min rests)
2x5xbar
1x5x135
1x3x195
1x2x255 (belt)
3x5x285 (belt)

As stated they didnt feel as heavy as last time. Still heavy, of course, and as always after the slightest lay-off, they felt a tad "off" somehow - especially on warmups.

Press: (3-4 min)
2x5x45
1x5x75
1x3x95
1x2x115
3x5x132

Very fast, all things considered. Will probably belt these when they get heavy. I feel a slight twinge in my left lower back every once in a while.

Deadlift:
5x135
3x195 (belt)
2x255 (belt)
5x295 (belt)

After the success with squats I decided I could deadlift today. My schedule is already fucked up anyway. Tried belting, but I really need another belt for deads - it rides up my back when I set up for them - very annoying.

Held every rep of the workset for a sec or two at the top, as I reread in SS that Rip recommends this be done. Grip didnt like this much - felt wonky on the last rep (DOH). Need straps.

[Danish Viking]

Maintenance Workout

General comments:
Considering how ****ty I've felt for the last week and a half, and how ****ty I felt before workout this was an A+ day.

I ramped everything to keep intensity high, but ease into things with a little less volume. Worked a treat. Felt pretty strong, which is also nice mentally, as I felt I'd gone to crap sitting/lying around for so long. I think I've probably lost 4-5 pounds of BW.

I actually felt better just 10-15 minutes into the workout. Post-workout also feels good, but slight nausea. To not get frigging hospitalized like last time I worked out during a flare-up, I mixed hydration salts into my water during workout, and mixed a Powerade with my protein and suger for PWO shake (tasted surprisingly good).

I brought a notebook with me to the gym, so I could note down the little cues that worked for me today.


Weight: n/a

Workout time: 1h 5 mins
Warmup:
No cardio. Some dynamic stretching etc.

Squats:
2x5xbar
5x135
5x165
5x195
5x225
5x255 (belt)
5x285 (belt)

Didnt calculate this very well. Only noticed I was doing 6x5 in stead of 5x5 as I was jotting down the weights after lifting them. Still pretty good. Cues: Hard back, big breath. Took at least 5 mins before the last to sets.

Press:
2x5x45
5x65
5x85
5x105
5x125
5x135

Felt very good, except they hurt my left wrist. Cues: Big chest, PUSH from the bottom.

Power Clean:
3x95
3x105
3x115
3x125
3x135

Quite good, although I felt abit rusty. I had abit of problem hitting the jump position on the last two sets, as I was overthinking everything. Even banged my knees once. Using a medium-wide grip for these lately, feels better that way, especially for racking. Cues: Finish the pull, Bang shoulders into bar, look forward/big chest (this helped ALOT).

Wife:

Squat: 30
Press: EZ-bar
Chins: 3x5 (60 ass)
Hypers: 3x10

[Danish Viking]

SS workout #??

General comments:
Felt slightly better today, and gym helped, once again. Going later in the afternoon (6-6.30ish) seems to work, although it is crowded as hell.

Doing Front Squats to work on flexibility in the left hand/wrist/arm. Got a ridiculous amount of looks while doing them - just as many as when I clean. Weird.

Weight: N/A

Workout time: 55min
Warmup:
Some dynamic stretching etc.

Front Squats:
2x3xbar
3x85
3x125
3x3x165

Relatively "tough" compared to the meek poundage. Technique needs work. I go too low, which annoys my pelvis-thing, and I lean forward more than I'd like. Hands/wrist/arm got a good stretch though - will see if it adapts, or becomes inflamed.

Bench:
2x5x45
5x80
5x120
5x160
3x5x190

Cake. Ended up focusing on little technique details the last set, which made it sort of hard. Need to stop overthinking my lifts.

Deadlift:
5x135
3x185
2x245
5x295

I ended up overthinking my technique, and thus took too long between reps, getting quite winded in the process. It's just standing up with the bar in your hands ffs. Will be faster next time.

Wife:

Decided to stay home to watch some teenie vampire movie (I know..).

[ThunderRabbit]

Relatively "tough" compared to the meek poundage. Technique needs work. I go too low, which annoys my pelvis-thing, and I lean forward more than I'd like. Hands/wrist/arm got a good stretch though - will see if it adapts, or becomes inflamed.



I definitely also find front squats to be more of a mind game than back squats. Maybe your wrist/elbow flexibility is better than you thought. Any appreciable forward lean for me just causes me to dump.

For wrist/elbow flexibility, have you tried piling a ton of weight on the bar (more than you can move) and then just getting into a rack position with that, driving your elbows up one at a time as far as it'll go? That helped me a lot.

[Danish Viking]

I definitely also find front squats to be more of a mind game than back squats. Maybe your wrist/elbow flexibility is better than you thought. Any appreciable forward lean for me just causes me to dump.

For wrist/elbow flexibility, have you tried piling a ton of weight on the bar (more than you can move) and then just getting into a rack position with that, driving your elbows up one at a time as far as it'll go? That helped me a lot.

Not a bad idea. I'm just fucking lazy with stretching. But you may have a good point there. Thanks.

[Danish Viking]

SS workout #1

General comments:
Was not feeling great but some coffee and minerals helped. I ****ing need to remind to drink lots of water with minerals, it makes such a difference. Also had minerals in my water at the gym and in my PWO shake.

Apart from that pretty good - first heavy SS workout in a while.

Weight: n/a

Workout time: 1h 10min
Warmup:
Some dynamic stretching (leg kicks, flailing arms, shoulder "dislocates").

Squats: (5 min rests)
2x5xbar
5x135
3x195
2x255
3x5x285
Tough. Couldve/shouldve rested a tad longer between sets. Also trying to break my knees first and then sitting back, which made form feel a tad weird. Still, got my reps, and the few times I did hit the right groove I could really feel I was more stable, than I am usually, when I lift from the heels.

Press: (3-4 min rests)
2x5x45
5x75
3x95
5x115
3x5x135

Pretty easy, as evidenced by the short rest breaks. Really giving it some acceleration from the bottom works for me. The only advantage of having the squat rack in front of a mirror is found here. I kept admiring my strong buff physique at each lock-out (I know, I know).

Good Morning: (minimum rest)
6x45
2x8x65

Didn't want to overdo it, basically this is just to get a bit of stretch in my quads. Will add 10 lbs next week.

Hammer-grip Chins: (4-5min rest)

@BW: 8, 6, 4

I hate doing chins to failure. 3x6 next time. I do each rep from a dead hang at the bottom (which is where I exhale/inhale). Makes them tougher than using the stretch reflex, but I feel they work power/strength better that way. I am probably kidding myself. Still half-decent considering I havent done a chinup in ages.

Hammergrip is annoying, but I gotta work with what I have. My wrist loves it at least. Got a decent "pump" in my arms - hoping this will help with grip strength for deads.

Wife:

Too lazy.

[Danish Viking]

SS workout #2

General comments:
Good workout today, was feeling strong. As always I was feeling semi-ill going in, and felt alot better during and now post workout.

Eating has been going well, which I think is the main reasons for todays success.

Weight: na

Workout time: 1h 35min
Warmup:
Some dynamic stretching (leg kicks, flailing arms, shoulder "dislocates").

Squats: (5 min rests)
2x5xbar
5x135
3x195
2x255
3x5x290 (+5 lbs)

These were quite doable today, and I didnt need more than my 5 mins. Easier then 285 last workout. Getting my eating in check is paying off. I'm still trying to sit less on my heels and more over midfoot. I feel some wonkyness in my knees afterwards, but no pain. Will continue with this for a while, and if it cause problems go back to my normal groove (from heels).

Bench: (5-6 mins)
2x5x45
5x85
3x125
5x165
3x5x195 (+5 lbs)

I jumped 5 lbs here, as 190 was quite doable, and I felt good. Kinda long breaks as I was discussing Bill Starr with one of the trainers.

Power Clean: (3-4 mins)
3x95
3x115
5x3x135

These were quite good. I just need to remember to get under the frigging bar. On the 4th set this completely failed and I caught it on straight knees in my hands all three reps. This ****ed up my wrist some, and made me worried for the 5th set, but I mentally envisioned getting under the bar, even did some "under the bar!" jump things before I did my reps, and the 5th set was fine.

I *think* I might be Donkey-kicking a tad. However almost every time I "feel" I am doing something I am completely wrong. Vid is needed.

Oh - and waiting until I am actually ready to lift helped alot. I usually try to keep rests short on these, which ends up in a mess.

Wife:

Has continuous problems with her right arm/shoulder/chest. Going to a doc tomorrow to see what they say.

[Danish Viking]

SS workout #3

General comments:
Man it was good to lift some weights, what a ****ty day. Work from 8.30 to 1 pm. Then go home, cancel meeting with my boss (fantastic), straight to bed. Rest for a couple of hours, sleep for one, get up get some food, vitamins, minerals and coffee and off to the gym at 6.30.

I am technically going against the advice I often preach about being patient. In stead I am aggressively increasing the weights. It just fits my mood these days, and as weightgain is going well, I feel like I can sustain it. Also I got the go ahead today from my doc to start Creatine (yes!).

100 kg. BW here I come.

Weight: 88.5 kg.

Workout time: 1h
Warmup:
Some dynamic stretching

Front Squats: (2-3 min rests)
2x3xbar
3x85
2x125
1x165
3x3x185 (+ 20lbs)

Now we're talking. I have the strength but my hands/arms arent too happy. But thats the point. Probably increasing 10 lbs ish next workout.

Press: (3-5 mins)
2x5x45
5x80
3x100
2x120
3x5x140 (+5 lbs)

I jumped 5 lbs here. Felt great. ****ing tough, of course, but great. I'm getting good acceleration off the bottom lately. Will add 5 here next time.

Deadlift: (5 mins)
5x135
3x195
2x255
5x310 (+15 lbs)

Good enough, quite heavy. I'd like to get a vid just to check. I think they are decent, though. Probably add 15 more next week.

Wife:

Diagnosed with torn muscle and possible bone-fissure in the right arm/chest area (I didnt go to the consult with her). So no lifting for her for a while. She needs an MRI, but it'll be a few weeks due to other commitments.

[Danish Viking]

SS workout #4

General comments:
Damn I feel strong lately. I feel like absolute SH!T before the workout, but 10 minutes in and afterwards I feel quite good. Not listening to the headache/nausea thingy I have and working out anyway is one of the best decisions I ever made.

Weightgain is trucking on.

Weight: 88.9 kg.

Workout time: 1h 25min
Warmup:
Some dynamic stretching

Squats: (5 min rests)
2x5xbar
5x135
3x195
2x255
3x5x295 (+5 lbs)

These feel "easy" in the sense that they come up quite fast. I'm still fiddling around with form and having an ever so slight "throbbing" thing in my right knee. Might just revert to old form - lately I am trying to break knees and hips at the same time. 5 mins rest was plenty here today.

Bench: (5 mins)
2x5x45
5x95
3x135
2x170
3x5x200 (+5 lbs)

Pretty good. Last rep on last set was toughish. Shared the bench with another dude who was doing some mindless million set-rep **** with suicide grip. We chatted abit, and I pointed him in the direction of a fullbody programme. If I talk to him again, I might scribble down SS for him.

Good Morning: (1-2 mins)
8xbar
8x75 (+10)

Still getting the hang of form. I am wondering if this is a good or bad excercise for my pelvic thing. Need to focus more on Valsalva here.

Hammer Grip Chins: (4-5 mins)
3x6xBW

The last rep on the last set was abit iffy. BW has gone up, so I guess that makes sense. Will do 3x6 again next week. Ended the last set by doing static hold. Going to do this for deads as well, hopefully get some grip strength going.

[Danish Viking]

SS workout #5

General comments:
Fuck. I need to figure out what to do for explosive pulling. Goddamnit. Otherwise pretty decent.

Weight: na

Workout time: 1h 30min
Warmup:
Some dynamic stretching

Squats: (5-6 min rests)
2x5xbar
5x135
3x195
2x255
3x5x300 (+5 lbs)

Definately didnt feel as "easy" as the last few workout. Could be new diet, could be going earlier in the day, could be coming in after a weekend of doing NOTHING. In either case I got my reps.

Press: (4 mins)
2x5x45
5x75
3x105
2x125
3x5x145 (+5 lbs)

Felt pretty strong. The last rep of the last set was a semi-grinder. Will add 5 here next time, and see what happens. Farley, I'm coming for you!

Pulls:
Power Clean:
3x95
2x115
1x130
1x3x145
1x2x145 <--- fucked wrist

Power snatch
2x4xbar
2x55
2x65
2x75
2x85

Fuck. I just cant rack the bar. I've always had problems due to long forearms, and the botched wrist doesnt help. I think I'll try Power Snatching the next few workouts, but I dunno. Fucking frustrating, since the rest of my clean technique (apart from the racking) is quite good.

[misspelledgeoff]

I'm sure you've tried an extra wide grip? I've got monkey forearms too, and the only way I can rack it is to take an extra wide grip--not a snatch grip but a f of a lot wider than usually recommended.

[Danish Viking]

I'm sure you've tried an extra wide grip? I've got monkey forearms too, and the only way I can rack it is to take an extra wide grip--not a snatch grip but a f of a lot wider than usually recommended.

I've tried playing with width, yeah, although not super-wide. I might try it some day - thanks for the input. My main problem, though, is that if I'm even a little bit off on the rack it hurts my wrist like fuck. Then I become subconsciously gunshy, and everythin goes to hell.

I've persisted with cleans for like 6 months, and I still clean poundages which could be bettered by a 12 y/o schoolgirl. So I'm gonna try the snatches, see what happens.

[Danish Viking]

SS workout #6

General comments:
Solid workout today. Elbows are slightly hurting though, so I need to watch it. Feeling ALOT better than yesterday, where I had a nasty flare-up. Weird disease.

I loaded up on carbs pre-workout. Lots of fruit, and then a gatorade at the gym (forgot my hydration salts).

Weight: 89,7 kg.

Workout time: 1h
Warmup:
Some dynamic stretching

Light Squats: (3 min rests)
2x5xbar
5x135
3x195
2x5x240 (belt)

Easy as hell, obviously. Still had some weird twinge in my right shoulder.

Bench: (5 mins)
2x5x45
5x95
3x135
2x175
3x5x205 (+5 lbs)

These were pretty fucking tough. Also because my joints fel abit out of whack. As the sets wore on, it got better. Felt like the light squats didnt warm me up enough.

Have the choice of adding 5 next time risking failure, or playing it safe and microloading. If I do go for 210, I'll need a spotter.

Deadlift:
5x135
3x205
2x275 (belt)
5x325 (belt) (+15)

Tried the belt here today. It works, if I put it on high enough - but then it just covers/scrapes on the bottom of my ribcage. Anyone else use it like this? I dont give a fuck about the discomfort, but I dont want to break/bend a rib...

Apart from that they felt pretty fucking strong. Grip was even decent. Will add 15 next week.

[ThunderRabbit]

I usually wear my belt a bit lower for DLs than for squats and pressing. YMMV. I know that Konstantivos wears his belt extremely high. It's very much a personal preference thing.

As for the cleans, it might help to use some boxing wraps to wrap up your wrists. I also found that being cautious about the rack hurting your wrists and hence taking too long will often hurt it even worse. Really whipping/slamming elbows around might help. Take w/ usual massive grain of salt due to my cleans sucking.

[Danish Viking]

I find that if I wear it lower it sorta rides up, not providing much support, but being quite annoying.

I'm done with cleans for a while. The shitty chinese PL-bar at the gym, no bumpers etc. dont help either. Gonna try to Power Snatch next week - hopefully Rip will hurry up and finish that video he's talking about.

[Danish Viking]

SS workout #7

General comments:
Pretty good today. Was abit under the weather (when am I not) but a 1½ hour nap, a bucket of coffee and loading the carbs (two bananas+powerade) pre-workout got my ass in gear.

My lower back/pelvis was feeling wonky pre-workout, but now it's fine. My elbows are, however, abit annoyed now. I don't *think* it's the squats, but will have to be careful.

Got all my reps anyway, so cant complain.

Weight: 89,8 kg.

Workout time: 1h
Warmup:
Some dynamic stretching

Squats: (3 min rests)
2x5xbar
5x135
3x195
2x255 (belt)
3x5x305 (belt)

Weird. My form was abit wobbly on a few of the last reps, and bar speed was sorta slow. Yet I didn't feel like I was going to die, nor that I was close to failure. Barring major flare-up it's three plates next week. I was ONE workout away in june, when the last bad flareup hit, so I'm crossing my fingers.

Press: (4-5 mins)
2x5x45
5x80
3x110
2x130
3x5x150 (belt) (+5 lbs)

This is probably the closest I've been to failure on any excercise since I started up in March. I *barely* cleared my head, in order to get under the bar on the last rep, and then ground it out with my awesome tricep strength. Definately microloading now.

Good Morning:
6xbar
2x8x85

Wondering if I should belt these. Otherwise uneventful, still getting the feel for the movement.

Hammer Grip Chins + Static Hold:
3x6xBW

Pretty tough. I did static hold at the end of each set. Overdid it a tad on the 2nd set, making the third a real fucking grind. Hate the hammer grip, but what can you do.

[misspelledgeoff]

Nice lifts and especially nice press.

[Danish Viking]

Nice lifts and especially nice press.

Thanks. My press has always been pretty decent compared to my bench. I think it has had something to do with me not pushing the bench very hard. My 5RM PR for Press is 175 and bench is only 220. This time 'round I'm more aggressive on the bench, hopefully get some balance.

[Danish Viking]

SS workout #8

General comments:
Decent day. Was not feeling too hot, but some coffee helped. Had a Powerade during workout.

Still fucking around with the pulls, but at least pulled something semi-heavy today.

Carb curfew and/or creatine keeps BW shooting up.

Weight: 90,3 kg.

Workout time: 1h 40m
Warmup:
Some dynamic stretching

Squats: (5-7 min rests)
2x5xbar
5x135
3x195
2x255 (belt)
3x5x310 (belt) (+5 lbs)

Now this was weird. When I walked out the first set I was like "WTF! I'm gonna get buried". Got all the reps, but it wasnt fun. For the 2nd and 3rd set, however, things were alot better. I slowed down descent a little, got some good rebound etc.

I think it's a matter of Monday being 2 days removed from the last squat session, so my body forgets how much of a bitch it is. Anyway - three wheels on Friday!

Bench: (4-5 mins)
2x5x45
5x95
3x135
2x175
3x5x210 (+5 lbs)

Still decent. My left elbow/shoulder/wrist hurts a tad, so I sometimes mess up barpath. When I got my act together and really pinched my shoulderblades etc., it was very good. Five more next time.

Pulls:
Power Snatch:

5x2-3xbar
2x65
Fun, but ultimately not great with my wrist. As I need to stop fucking around and get some heavy pulls in to help my deadlift, I decided to find my weight for clean hi-pulls:

Clean Hi-Pulls:
3x95 (straps)
3x115 (straps)
3x135 (straps)
3x155 (straps)

Decent. Will do 5x3 at this weight next time, and move up from there. I'm gonna make "failure" be when I cant get the bar up around my nips. Dont want them turning into semi-shrugs. Will not bother to strap them all next time. Straps were nice on the heavy sets though, as the bar comes down pretty fast, and I dont want to drop it.

[ThunderRabbit]

Interesting. Maybe I should do some clean hi-pulls also. As for wrists hurting on power snatches, consider using some boxing wrist wraps?

[Danish Viking]

Interesting. Maybe I should do some clean hi-pulls also. As for wrists hurting on power snatches, consider using some boxing wrist wraps?

Yeah - hi-pulls are kinda fun as well. About wraps I currently reside in a TWC, so I have to get equipment sent from home (expensive). It is a good shout though - perhaps they have some boxing thingys here. I think I'll implement the Power Snatch again for the light day, when I get to intermediate programming.

[Danish Viking]

SS workout #9

General comments:
Had a sugar/whey drink pre- and post-workout. Pretty good today, especially considering it had been quite a long day.

Weight: 90,2 kg.

Workout time: 1h 10m
Warmup:
Some dynamic stretching

Squats: (3min rests)
2x5xbar
5x135
3x195
2x5x250

Lightweight.

Press: (4-5 mins)
2x5x45
5x82,5
3x112,5
2x135,5 (belt)
3x5x152,5 (belt) (+2,5 lbs)

Press is so weird. During warmups I always think "there's no way I'm getting the reps". Yet I havent stalled yet. I am abusing the stretch reflex though. I also managed to slightly bang/scrape my chin on the 4th rep on the last set - smooth. Made the 5th rep a real grinder.

Deadlift:
5x135
3x205
2x275 (belt)
5x340 (belt)

Now this was tough. Still DOH, and grip was pretty decent, I think the static holds have helped. Am wondering whether to do 15 lbs more next week or just add 10. I'll see how I feel. Belt felt decent.

[slowjoe]

What's your deadlift PR?

If you're anywhere close to it, I'd switch to 10lb steps, since a miss wastes so much time.

Nice press, btw.

[Danish Viking]

What's your deadlift PR?

If you're anywhere close to it, I'd switch to 10lb steps, since a miss wastes so much time.

Nice press, btw.

Thanks Joe. Thing is, my deadlift has always been so fucking shitty. My PR for 5 is 365. For comparison at that time I was squatting 340 for 5. I'd like to get a 50 lb margin between my squat and deadlift, but that's gonna mean being more aggressive on it.

I agree that failure wastes time, but I've been abit too cautious in the past, so am trying to find a balance now.

[slowjoe]

Thanks Joe. Thing is, my deadlift has always been so fucking shitty. My PR for 5 is 365. For comparison at that time I was squatting 340 for 5. I'd like to get a 50 lb margin between my squat and deadlift, but that's gonna mean being more aggressive on it.

I agree that failure wastes time, but I've been abit too cautious in the past, so am trying to find a balance now.

You said it was tough. That says 10lbs to me. What was tough about it?

A compromise would be to do a meet-style 3-attempts 1RM, with a 3RM in there as warmup. If you find you can pull ~380-400 for 3 and ~400-450 for 1, then 15lb jumps make sense.

[Danish Viking]

You said it was tough. That says 10lbs to me. What was tough about it?

A compromise would be to do a meet-style 3-attempts 1RM, with a 3RM in there as warmup. If you find you can pull ~380-400 for 3 and ~400-450 for 1, then 15lb jumps make sense.

You are right, of course. Yet being more aggressive has really made a difference on my B/P over the last few weeks. It was just "tough". I think I had 1 maybe 2 more reps in me before grip (and thus - everything else) wouldve failed.

Interesting idea of testing the 1RM. I might just do that, if nothing else then for fun.

[slowjoe]

You are right, of course. Yet being more aggressive has really made a difference on my B/P over the last few weeks. It was just "tough". I think I had 1 maybe 2 more reps in me before grip (and thus - everything else) wouldve failed.

Interesting idea of testing the 1RM. I might just do that, if nothing else then for fun.

Just realised you are going DOH for your work set. If it's DOH non-hook, you probably have a SHITLOAD of headroom when you go mixed. Like my DOH 5RM is 35kg less than my mixed 5RM. Go mixed for a 1RM and you might be able to get to 190kg this week. (My DOH 5RM, Mixed 5RM and 1RM are 150/185/210, to give you a data point.)

[hbriem]

My mixed grip DL is 235kg (518 lbs). My best with DOH is 170kg (375 lbs). That's a difference of 65kg (143 lbs) or 38%. Not chump change.

[slowjoe]

Just realised you are going DOH for your work set. If it's DOH non-hook, you probably have a SHITLOAD of headroom when you go mixed. Like my DOH 5RM is 35kg less than my mixed 5RM. Go mixed for a 1RM and you might be able to get to 190kg this week. (My DOH 5RM, Mixed 5RM and 1RM are 150/185/210, to give you a data point.)

BTW, it looks like you haven't done mixed deadlifts recently. Obviously, you don't start cold on them with a weight over 350lbs...

[Danish Viking]

Good input, thanks guys. Unfortunately mixed isnt really an option for me at this point as my left wrist is fucked, and mixed grip fucks up my entire left wrist/elbow/shoulder. DOH is not hooked - I am not a masochist. I might, however, use straps if grip becomes the limiting factor. I don't plan on competing any time soon anyway.

[slowjoe]

Good input, thanks guys. Unfortunately mixed isnt really an option for me at this point as my left wrist is fucked, and mixed grip fucks up my entire left wrist/elbow/shoulder. DOH is not hooked - I am not a masochist. I might, however, use straps if grip becomes the limiting factor. I don't plan on competing any time soon anyway.

Have you tried turning the right hand?

[Danish Viking]

Have you tried turning the right hand?

I've tried it for shits and giggles but not seriously, no. It feels incredibly weird. If it means a 38% increase on my deadlift, though, I might consider it ;)

[Danish Viking]

SS workout #10

General comments:
Took my time before getting to the gym, drinking some coffee, getting in some minerals, a banana and such. Felt pretty good.

I'm gaining weight like a mofo. Very nice. The aggressive jumps have, however, aggravated my elbow/shoulder thingy a bit, especially on the left side. Nothing serious as of yet, though

Weight: 90,9 kg.

Workout time: 1h 20m
Warmup:
Some dynamic stretching

Squats: (5-7min rests)
2x5xbar
5x135
3x205
2x275
3x5x315 (+5 lbs) <--- Three Wheels

YES. This was satisfying. Having the warmup sets closer to my workset weight works for me on squats. Finally hit the three plates I was supposed to hit when the disease hit in June.

Bench: (5 mins)
2x5x45
5x95
3x135
2x175
3x5x215 (+5 lbs)

Decided to not get a spot. There is something to be said for not being able to bail on the bench. I actually got a good setup today, and though tough, these werent completely limit efforts. Equalling my 5RM PR next workout here.

Good Morning:
6xbar
6x75
2x8x95

Still working on form here. Especially the second set was good. I got a good stretch in my hammies.

Hammer Chins:
3x6xBW

Did them dynamic today, it's slightly easier. Will alternate between deadstop and dynamic each week. Dynamic seems to annoy my elbow-thingy, but this has weirdly HELPED in the past, will see how it goes. Only did Static Hold after the last set.

[Danish Viking]

SS workout #11

General comments:
Monday is such a weird day, but I got all my reps. I'll admit I didnt feel so great going in either. Coffee and minerals, and powerade during workout, got me through.

And I'm still gaining weight! Nearing PR-territories both on lifts and BW. Good shit.

Weight: 91,2 kg.

Workout time: 1h 40m
Warmup:
Some dynamic stretching

Squats: (5-7min rests)
2x5xbar
5x135
3x205
2x275
3x5x320 (+5 lbs) <--- Three Wheels

As always the first set was the hardest/sloppiest. My form is far from picture perfect at this point, but I figure still good enough to progress.

Press: (5 mins)
2x5x45
5x80
3x115
2x135 (belt)
3x5x155 (belt) (+2,5 lbs)

Once again during warmups and the first set I wasnt too convinced I'd get my reps, but lo and behold. The 3rd rep on the last set I kinda lost out in front, and had to bring it back in. This made the last two reps very, very hard. But I locked them out.

Clean Hi-Pulls: (2-3 mins)
3x95
2x115
1x135 (straps)
5x3x155 (straps)

These hurt my wrist some due to the flexion that happens at the top. I could maybe think about pulling my elbows "back". Apart from that they were good. Finally got some pulling volume apart from deads. Might add 10 lbs next time.

[Tad_T]

Looking strong, Viking.

[ThunderRabbit]

Nice. Congrats on 3 wheels. It's a pretty big milestone.

[misspelledgeoff]

Great continued progress. Especially for an inconspicious herb.

So are you really a Dane?

I spent 2 weeks in Copenhagen several years ago and will never forget it.

[Danish Viking]

Looking strong, Viking.

Thanks Tad. I might become real strong guy like you some day ;)


Nice. Congrats on 3 wheels. It's a pretty big milestone.

Thanks. It was three wheels and change (5 lbs) today, actually. Just left the Three Wheel thing on, since it's been my long term goal since starting with 65 lbs(!) back in March.


Great continued progress. Especially for an inconspicious herb.

So are you really a Dane?

I spent 2 weeks in Copenhagen several years ago and will never forget it.

Thank you Stealthy 260. I am a Dane, yeah, although I'm currently posted in Latin America. Even though I've lived more abroad than home over the last 10 years I still rate Copenhagen as on of my favourite cities. The rest of Denmark is pretty fucking boring though.

[Danish Viking]

Looking strong, Viking.

Thanks Tad. I might become real strong guy like you some day ;)


Nice. Congrats on 3 wheels. It's a pretty big milestone.

Thanks. It was three wheels and change (5 lbs) today, actually. Just left the Three Wheel thing on, since it's been my long term goal since starting with 65 lbs(!) back in March.


Great continued progress. Especially for an inconspicious herb.

So are you really a Dane?

I spent 2 weeks in Copenhagen several years ago and will never forget it.

Thank you Stealthy 260. I am a Dane, yeah, although I'm currently posted in Latin America. Even though I've lived more abroad than home over the last 10 years I still rate Copenhagen as on of my favourite cities. The rest of Denmark is pretty fucking boring though.

[Tad_T]

Thanks Tad. I might become real strong guy like you some day ;)

Oh, you are stronger than me right now, but I am coming for you. ;)

[Danish Viking]

Oh, you are stronger than me right now, but I am coming for you. ;)

Exactly. As I said your old log was an inspiration for me, and part of what lead me to becoming semi-strong a couple of years ago. I have no doubts, however, that you'll be back moving some heavy shit very soon. If you keep helping me on programming (re: the TM-discussion) however, I might actually make it a contest ;)

[Tad_T]

Deal.

[Danish Viking]

SS workout #12

General comments:
Just as I get uppity with Tad, I have a completely fail day. I dunno whether to blame it on the Crohns, overtraining, or just a bad day. Was kinda feeling off when I went (but then, that happens all the time) and this time I actually felt worse as the workout progressed. Had a hard time getting down my PWO shake when I got home.

Weight: 91,2 kg.

Workout time: 1h 10m
Warmup:
Some dynamic stretching

Squats: (2 min rests)
2x5xbar
5x135
3x205
2x5x255

Did these rather quickly. Warmup+worksets was 15 minutes total.

Bench: (5 mins)
2x5x45
5x95
3x135
2x185
2x5x220, 1x4x220 (+5 lbs)

My fucking elbows hurt like a bitch on the bench lately. This means everything is slightly "off", and caused a fail on my last rep. I *might* have pushed through it, but the spotter helped it up - which was ok, as I was really struggling. Fuck.

Deadlift:
5x135
3x225
2x295 (belt)
4x355 (belt)

Was feeling sick as fuck by this point, almost hurled on the floor during the workset. The belt pressing on my gut didnt help. Used mixed grip (turned right hand) on the last rep, and it was actually ok. I should've gone mixed for the entire set. Could've probably squeezed out a 5th, but the lift felt rather iffy at this point. Need vid, as I often "feel" that form is off, yet it's perfectly fine.

[ThunderRabbit]

You did the right thing. Better safe than sorry.

I'm learning that pushing too hard when you're genuinely not feeling good is far more likely to result in injury. Better to do one less rep than having to take weeks or months off.

[Danish Viking]

You did the right thing. Better safe than sorry.

I'm learning that pushing too hard when you're genuinely not feeling good is far more likely to result in injury. Better to do one less rep than having to take weeks or months off.

Cheers TR. I'm feeling better now, finally. Some mag-cal tablets helped calm everything down, and hopefully a good nights sleep will do the rest. Would really like to be able to avoid a stall until I leave town the week after the next.

[Tad_T]

We all have a bad day sometime.

Eat well, sleep well.

When you get to this workout again, repeat it and drive on.

[Danish Viking]

We all have a bad day sometime.

Eat well, sleep well.

When you get to this workout again, repeat it and drive on.

Thanks Tad. Am feeling better about it now - it's just (luckily) been very long since I last missed reps, so was kind of miffed.

[Danish Viking]

SS workout #13

General comments:
FUCK YEAH! After what can only be described as a horrible day, I still made it to the gym, and I got all my reps! The Crohns is definately acting up. I went to the toilette four times before leaving for work, and about 7-8 before I made it to the gym this afternoon. I know, TMI, but it's important for me to document this shit.

Nap+coffee+minerals didnt help as much as usual, and I was seriously debating not going, as last time I went during a flare-up I was hospitalized. But Powerade during and some willpower saw me through, and now, post-workout, I actually feel a bit better.

What an excellent way to start the weekend. I'm downing some mag-cal tabs as we speak, and these usually mellow me the fuck out. Just gonna zone out to some tv tonight...

Weight: 92,1 kg. [203 lbs] <--- Still gaining weight at a rapid rate. Mirror/wife says it is mostly muscle.

Workout time: 1h 20m
Warmup:
Some dynamic stretching

Squats: (2 min rests)
2x5xbar
5x135
3x205
3x5x325 <--- 15 lbs off my all-time 5RM PR.

These felt better than I thought they would. Still get a weird elbow ache afterwards, though. Dont get it, my arm/bar position looks good to me. As I've felt abit unsure about technique lately, I got a couple of vids (see below). There is abit of GM-action, but nothing out of this world, considering it is limit poundage. Bar-speed looks alot faster than it feels... The kneebuckle is not at a point where I am worried. I did get a lousy stance for that set though, my left foot was angled more than my right, and it shows.

Genera (2nd set)l:

http://www.youtube.com/watch?v=watch?v=9JHsMN_rB-k

Knees (3rd set):

http://www.youtube.com/watch?v=watch?v=KYWvfOClCo0


Press: (5 mins)
2x5x45
5x75
3x100
2x135
3x5x157,5

These were quite ok. Tough, of course, but doable. I am getting some good use of the stretch reflex, still. My press is so much "stronger" compared to my bench. I think I need to check up on benching technique one of these days, it cant all be because of my shitty elbows.

Goodmorning:
5xbar
5x75
2x8x95

Still getting better at these. Got a good stretch in my hammies today.

Chins: (3 min)
3x6xBW

Shortened the breaks here, and did them from a dead-hang. Felt good. Considering my rapidly increasing BW, I am "progressing" here. Did static hold after the last set.

[Tad_T]

Solid.

On the squats:

You might try pulling the elbows in and up a little more, hands in a little more as well.

Believe it or not, tightening the upper back will take stress off of your elbows.

"Chest up" will keep you from popping your butt up. Your butt coming up is part of what is causing the slight knee buckle. It is causing your knees and hips to open at different times instead of together. Once your butt goes up it takes the adductors out of the chain. When they are no longer tight your knees give.

[Danish Viking]

Solid.

On the squats:

You might try pulling the elbows in and up a little more, hands in a little more as well.

Believe it or not, tightening the upper back will take stress off of your elbows.

"Chest up" will keep you from popping your butt up. Your butt coming up is part of what is causing the slight knee buckle. It is causing your knees and hips to open at different times instead of together. Once your butt goes up it takes the adductors out of the chain. When they are no longer tight your knees give.

Thanks Tad, I really appreciate you taking the time to critique the squats. I've tried some of the stuff you mention, but I'll play around with it some more. I hadnt thought of the knee-buckle and the loose back. It makes sense, though.

[Danish Viking]

SS workout #14

General comments:
Pretty good workout. After my 2 hour nap, minerals and coffee I was still feeling crappy, so basically just went to the gym not to pussy out. In that light today was excellent. Abit annoyed about my elbows, though. Especially as the Crohns doesnt mix with ibuprofen which has been strongly forbidden by my docs.

Weight: 92,0 kg.

Workout time: 1h 10m
Warmup:
Some dynamic stretching

Squats: (7 min rests)
2x5xbar
5x135
3x195
2x255
1x295
3x5x330 (+5 lbs)

I used Tad's trick for a single closer to the workset. This made the first set abit more bearable. The GM-action was lessened today (chest up!), and I tried narrowing my grip. Not sure how much it helped, as my elbows were abit worse than they usually are after squats. This is probably just an artifact of me beating them for many weeks on end, though. Will continue to play with grip. 10 lbs off all time 5RM now.

Bench: (5 mins)
2x5x45
5x105
3x155
2x195
3x5x220* (repeat)

F'ing elbows. As always they fuck up my bench. These were semi-paused today. Any attempt to use the rebound at the bottom results in agonizing pain. I might've had the last one, but it was touch and go. My spotter had his hands on the bar, though he swears he didnt lift anything. Will repeat.

Hi-pulls: (2-3 mins)
3x95 (cleans)
2x135
5x3x165 (+10)

I had somehow managed to leave one of my straps at home. No matter, grip held up fine, and I might hold off using straps for a while, in order to get some grip work. Was a good deal to do the first ones as cleans (Starr-trick). Might actually do another warmup set before 135 as cleans as well next time.

[misspelledgeoff]

Solid work all around. Hope the elbow clears up. Those can be a bitch.

[Danish Viking]

Solid work all around. Hope the elbow clears up. Those can be a bitch.

Thanks. I think that, apart from the Crohns, I'm having a brush with overtraining as well. This always makes the little aches and pains pop up for me. I'm out of town all next week for medical checkups, so that'll be some sort of deload in any case.

[Danish Viking]

SS workout #15

General comments:
Fucking elbows. Need to give them a break, but how? Will have to consider some new programming. As I'm out of town next week I'll just keep afloat until I get back, and then I hopefully have a brilliant plan. Am currently thinking of doing something along the lines of the Starr inseason-deal: one excercise per day, three days a week. This wont give me progress, but might keep me from regressing.

Weight: 92,3 kg.

Workout time: na
Warmup:
Some dynamic stretching

Squats: (?? min rests)
2x5xbar
5x135
3x205
2x5x265

The squats in themselves were obviously light. My elbows felt it, though.

Press: (5 mins)
2x5x45
5x75
3x105
2x135
4x160

Elbows were completely fucked. I almost dropped the fourth one as it came down due to the pain. I had the strength, so it's annoying I had to abort.

Deadlift
5x135
3x195
2x255
1x315 (belt, mixed)
5x355 (belt, mixed)

Mixed grip was alright. Reps were a little sloppy, though, partially because of my elbows still complaining. Especially the last ones I feel I didnt get quite as good a setup as I could before I pulled. Still they were relatively "easy", though deads always make you feel like you are going to die... Form comments are welcomed and appreciated:


http://www.youtube.com/watch?v=6KKugiTZsXo

Chins:
Did one set of 8 reps, as they've helped with my elbows before. Not today though. Hurt like FUCK afterwards. I guess if you take ibuprofen out of the ibuprofen+chins protocol, they dont work as well.

[Tad_T]

I think your deadlifts look pretty good.

About the elbows, how long have you been doing the high pulls?

[Danish Viking]

I think your deadlifts look pretty good.

About the elbows, how long have you been doing the high pulls?

Thanks. I've been doing hi-pulls for 2-3 weeks. I dont *think* they are the triggering factor, though. I've had this when I didnt do hi-pulls. It's usually due to squats, even if I have a hard time seeing how I can better bar position. I've also been very aggressive with bench and press increases, which might have been more than my weak elbows could handle.

Being out of town next week, and thus taking a break, will hopefully help things settle down a bit. After that I'll have to see what I can do to prevent this messing up my training.

[spiderman]

I just read through your log and really enjoyed it. Great notes along the way. Thanks for sharing them.

[Danish Viking]

I just read through your log and really enjoyed it. Great notes along the way. Thanks for sharing them.

No prob, thank you for stopping by.

[Paul Sousa]

Deads looked good. Is that a coach watching? I would love to have a good coach.

[Danish Viking]

Deads looked good. Is that a coach watching? I would love to have a good coach.

Thanks. The guy is just one of the instructors at the gym. He's doing some personal training with the older guy who is staring at my ass...

[Paul Sousa]

Ahh, the way he was staring at you I thought he was a coach. I guess I am better off with nobody than a creepy old guy staring at my booty like he wants to move in.

[Danish Viking]

I've been pondering my elbow problems, and reading through this and older logs. A couple of conclusions:

* This problem pops up about 315+ lbs on the squat, has several times in the past.
* Widening grip has helped, but not cured this
* Remembering not to stand "up" too much helps, as when I do this, the bar tries to roll off my back.
* Intermediate programming, especially Starr-ramping has lessened the problem.

I think I'm going to switch to a Starr-template for a while, to give the elbows a rest. It sucks, as I think that strength-wise I could keep SS going for a month or two. Oh well, it's a marathon, not a sprint.

I'm going to use my tried and trusted deepsquatter template (http://www.deepsquatter.com/strength/archives/manrodt4.htm), with a few minor tweaks. I'll be focusing on bench, as it's currently weak compared to my press. All sets are ramped.

This is what I am considering. I might do some subs, i.e. Shrugs on Fridays for hi-pulls, front squats on wednesdays for light squats etc. But I'm gonna start out with this.

MON (heavy):
Squat: 5x5 (topset as last Fridays triple)
Bench: 5x5 (topset as last Fridays triple)
Hi-pulls: 5x5 (topset as last Fridays triple)

WED: (light)
Squat: 4x5 (last two sets @ mondays 3rd set weight)
Press: 4x5 (max effort, increasing 1.25/week)
Deadlift: 1x5 (SS style, adding 10 lbs/week).

FRI (Medium):
Squat 4x5, 1x3, 1x8 (triple 5lbs heavier than Mondays 5)
Bench 4x5, 1x3, 1x8 (triple 2.5 lbs heavier than Mondays 5)
Hi-pull 4x5, 1x3 (triple 5 lbs heavier than Mondays 5)
* Chins: 2 sets
* Dips: 2 sets

* Dips/Chins are optional, depending in part on my elbows.

[Paul Sousa]

The only thing that sticks out to me is the Friday plan. It seems like a combo of volume and intensity, is that the goal?

[slowjoe]

I've been pondering my elbow problems, and reading through this and older logs. A couple of conclusions:


I had a look at your squat video at http://www.youtube.com/user/schjerlund#p/a/u/1/KYWvfOClCo0 and the wrist position (which is one cause of elbow probs) is to die for.

However, when I pause the video 6 seconds in, there is an assymetry between the left elbow and right elbow that you can see by how much air is visible between arm and bar. Is there a reason for this? It might be worth posting in Rip's Q&A to see if he thinks of anything.

[Paul Sousa]

I had a look at your squat video at http://www.youtube.com/user/schjerlund#p/a/u/1/KYWvfOClCo0 and the wrist position (which is one cause of elbow probs) is to die for.

However, when I pause the video 6 seconds in, there is an assymetry between the left elbow and right elbow that you can see by how much air is visible between arm and bar. Is there a reason for this? It might be worth posting in Rip's Q&A to see if he thinks of anything.


It's happenening on the way up and is typically due to favoring one leg over the other. When that happens the whole body adjusts. Watch his hips too, they shift to the right. I do the same as well during tough reps as my right leg is my dominant leg.

[Danish Viking]

The only thing that sticks out to me is the Friday plan. It seems like a combo of volume and intensity, is that the goal?

It somehow works out quite well. It is sort of a bridge between novice and intermediate I guess in so far as both Friday and Monday are quite "heavy". Also my highest intensity for pulling is actually on the light day - so it is a bit of a bastardized version. I've gotten good progress on it before in any case. If it doesn't work out I'll make a more classical H/L/M template.


I had a look at your squat video at http://www.youtube.com/user/schjerlund#p/a/u/1/KYWvfOClCo0 and the wrist position (which is one cause of elbow probs) is to die for.

However, when I pause the video 6 seconds in, there is an assymetry between the left elbow and right elbow that you can see by how much air is visible between arm and bar. Is there a reason for this? It might be worth posting in Rip's Q&A to see if he thinks of anything.


It's happenening on the way up and is typically due to favoring one leg over the other. When that happens the whole body adjusts. Watch his hips too, they shift to the right. I do the same as well during tough reps as my right leg is my dominant leg.

About the wrists being "to die for" - I thought they look quite good. Or maybe that´s what you meant? In any case Paul got it right about the asymmetry. My squat is not very symmetrical, especially not at top poundages. I've had some quite serious back/pelvis issues due to this in the past. Also it's both elbows hurting, not just one (although the left is usually abit worse).

Fucking monkey forearms...

[slowjoe]

"To die for" means "really good".

[Danish Viking]

"To die for" means "really good".

ESL-thing, thanks for clearing that up. I really dont get it, the more I look at my vids, the more baffling it becomes. How the fuck can I support the bar so much, when my wrists are ON TOP of the fucking bar?

I think I'll bother Rip.

[Danish Viking]

I bothered Rip, this was the response: http://startingstrength.com/resources/forum/showthread.php?t=19233

So will play around with this the next workouts. Only have one today, then I'm off for a week in any case. I'm not quite sure I get the reasoning though. Especially this part: "The narrower grip supports the bar by jamming your ulna/radius into it braced against your ribcage, taking the stress off your grip."

If anyone understands it, I'd be grateful for not having to asking Rip to spell it out for me.

[Tad_T]

What Rip was telling you is pretty much the same thing I mentioned in post #117.

The narrower grip puts tightens your upper back and places your forearm in a more normal (perpendicular) position in regards to the bar. The force of holding the bar is then transmitted straight down your forearm instead of being any kind of rotational or torquing force on your elbow. This will lock your humerus or upper arm tight against your ribcage, the bracing he is talking about. The force is then all against the heel of your hand and your elbows are sticking straight back.

I have long forearms, too, and have had a pretty serious injury to my right forearm and elbow in the past. It takes a little stretching to be able to get your arms into this position but it does take the force of of your elbows. What I do is set my grip tight as I can when I start my warmup sets. You will feel it in your shoulders, anterior deltoids. Each warmup set, I move my grip in a little tighter. By the time I get to my worksets, my grip is narrow enough that my ring finger or my little finger is on the ring marking on the bar. This fixed my elbow issues with the squat.

[Danish Viking]

What Rip was telling you is pretty much the same thing I mentioned in post #117.

The narrower grip puts tightens your upper back and places your forearm in a more normal (perpendicular) position in regards to the bar. The force of holding the bar is then transmitted straight down your forearm instead of being any kind of rotational or torquing force on your elbow. This will lock your humerus or upper arm tight against your ribcage, the bracing he is talking about. The force is then all against the heel of your hand and your elbows are sticking straight back.

I have long forearms, too, and have had a pretty serious injury to my right forearm and elbow in the past. It takes a little stretching to be able to get your arms into this position but it does take the force of of your elbows. What I do is set my grip tight as I can when I start my warmup sets. You will feel it in your shoulders, anterior deltoids. Each warmup set, I move my grip in a little tighter. By the time I get to my worksets, my grip is narrow enough that my ring finger or my little finger is on the ring marking on the bar. This fixed my elbow issues with the squat.

Thanks Tad, I really appreciate your comments. The way I understood your previous recommendation (and the way I understand the benefit of a narrower grip) is about getting the deltoids bunched up to form a platform. I'm at abit of a loss as to how it helps arm position, although your explanation brings me closer to understanding it.

I'm pretty sure my elbows will point more at the floor, if I tighten up though (horrible flexibility to go along with my long forearms). I guess I'll have to test thest things out.

In either case I might swing by the gym this W/E if I find the time. If not my elbows will have had a full 10 days to recover, when I hit the gym Monday 11.

[Danish Viking]

What Rip was telling you is pretty much the same thing I mentioned in post #117.

The narrower grip puts tightens your upper back and places your forearm in a more normal (perpendicular) position in regards to the bar. The force of holding the bar is then transmitted straight down your forearm instead of being any kind of rotational or torquing force on your elbow. This will lock your humerus or upper arm tight against your ribcage, the bracing he is talking about. The force is then all against the heel of your hand and your elbows are sticking straight back.

I have long forearms, too, and have had a pretty serious injury to my right forearm and elbow in the past. It takes a little stretching to be able to get your arms into this position but it does take the force of of your elbows. What I do is set my grip tight as I can when I start my warmup sets. You will feel it in your shoulders, anterior deltoids. Each warmup set, I move my grip in a little tighter. By the time I get to my worksets, my grip is narrow enough that my ring finger or my little finger is on the ring marking on the bar. This fixed my elbow issues with the squat.

Thanks Tad, I really appreciate your comments. The way I understood your previous recommendation (and the way I understand the benefit of a narrower grip) is about getting the deltoids bunched up to form a platform. I'm at abit of a loss as to how it helps arm position, although your explanation brings me closer to understanding it.

I'm pretty sure my elbows will point more at the floor, if I tighten up though (horrible flexibility to go along with my long forearms). I guess I'll have to test thest things out.

In either case I might swing by the gym this W/E if I find the time. If not my elbows will have had a full 10 days to recover, when I hit the gym Monday 11.

[Tad_T]

Thanks Tad, I really appreciate your comments. The way I understood your previous recommendation (and the way I understand the benefit of a narrower grip) is about getting the deltoids bunched up to form a platform. I'm at abit of a loss as to how it helps arm position, although your explanation brings me closer to understanding it.

I'm pretty sure my elbows will point more at the floor, if I tighten up though (horrible flexibility to go along with my long forearms). I guess I'll have to test thest things out.

In either case I might swing by the gym this W/E if I find the time. If not my elbows will have had a full 10 days to recover, when I hit the gym Monday 11.

Your elbows probably will point more downward at first. Keep working the stretch and lifting the elbows during your warmups and you will eventually get it.

It's a process, not an event.

[Danish Viking]

Almost done here in Chile, and returning home this Sunday. The news are these: The Crohns has subsided, but the medicine that helped it subside has given me hepatitis.

So now I am being weened off meds, while hoping the Crohns doesnt flare up again. New tests for the hepatitis in two-three weeks.

I've decided to reset SS in stead of jumping ship. Worst come to worst I'll start having problems around the same weight as last time, which will incidentally be just around the time I know more about the hepatitis.

I've picked the following starting weights (increments in parenthesis is what I'll use for the first 2-3 weeks until I hit the weights I was using last week):

SQ: 300 (+5)
DL: 335 (+10)
BP: 200 (+5)
PR: 145 (+5)
HP: 165 (+10)

I'm debating whether to implement the light squat day straight from the beginning, or wait until I'm back at 330. Thoughts?

[Danish Viking]

Comeback workout

General comments:
Elbows were fine today with alot tighter grip on squats. Lost fucking 5 lbs of BW in the 10 days I was out for medical exams. As it was my comeback workout I did a Starr 5x5 ramping, so as to not be fucked by the altitude and stuff like that. Wednesday I resume/restart SS.

Weight: 90,1 kg.

Workout time: na
Warmup:
Some dynamic stretching

Squats:
2x5xbar
5x135
5x155 <-- supposed to be 185
5x225
5x265
5x300
Last set was tough as nails. Squats are always murder after a lay-off. Elbows didnt complain much, used alot tighter grip than normal.

Press:
2x5x45
5x65
5x85
5x105
5x125
5x145

Pretty easy. Felt it ever so slightly in my elbows, but nothing major.

Explosive pulls
3x95 (Power Clean)
3x105 (Power Clean)
3x125 (Power Clean)
3x145 (Hi-pull)
3x165 (Hi-pull)

Easy enough but almost vomited from the cardio involved. Coming back to less oxygen is hard.

[Tad_T]

Looks good.

I think that you could go either way on the squats.

But with what you are struggling with, you might be better just going with the lights on your middle workout.

[Danish Viking]

Looks good.

I think that you could go either way on the squats.

But with what you are struggling with, you might be better just going with the lights on your middle workout.

Thanks. I think I've settled on the light ones, patience+persistence=progress, right? ;)

[Danish Viking]

Fucked up workout today. Did my warmup on squats, 5x135 and 3x195, then quit because of elbows. I had a nice tight grip, elbows up and everything. Fuck. Did my deadlifts (workset 325) which was ok. No way benching was happening so did chins 8, 5 reps - hurt my elbows like fuck and they're hurting now.

10 days off has not helped my elbows much. I will need to come up with something alternative while things settle down. It SUCKS that I cant take ibuprofen anymore.

[slowjoe]

Fucked up workout today. Did my warmup on squats, 5x135 and 3x195, then quit because of elbows. I had a nice tight grip, elbows up and everything. Fuck. Did my deadlifts (workset 325) which was ok. No way benching was happening so did chins 8, 5 reps - hurt my elbows like fuck and they're hurting now.

10 days off has not helped my elbows much. I will need to come up with something alternative while things settle down. It SUCKS that I cant take ibuprofen anymore.

For shame. Gutted for you.

Ideas: Move the squats the back end of the workout. (Makes squatting harder, but allows you to press/bench/clean.)
Front squats for a two-week window while your elbows settle down.
Flexibility work.

[Keg]

I'm in.

You probably remember, or figured it out, but this is 'Farley'

[Danish Viking]

For shame. Gutted for you.

Ideas: Move the squats the back end of the workout. (Makes squatting harder, but allows you to press/bench/clean.)
Front squats for a two-week window while your elbows settle down.
Flexibility work.

Thanks. I actually looked over your log, since I know that you succesfully combated something similar. I'm already trying to stretch more, and will do a rotation of BS/DL/FS for my lower bodywork the next couple of weeks. Will have to see how this works out for benching pressing. Otherwise I might do some dips which have been more forgiving on my elbows in the past.

Elbows actually feel pretty decent today, so for once I actually did the sensible thing and stopped before I fucked them completely. Also doing megadose (12 caps/day) of fish oil to see if this can help with the inflammation.


I'm in.

You probably remember, or figured it out, but this is 'Farley'

Good to see you here. I'm liking the screenname. Is it like beer-keg, to describe you getting rounder like a barrel as you gain weight? ;)

[Keg]

That is as good of a description as any. :)


But what's up with the smilies being a red X?

[Danish Viking]

That is as good of a description as any. :)


But what's up with the smilies being a red X?

I always took it to be my browser settings. Don't use that many smileys really - only when I'm taking the piss out of someone, and want to make sure that it's understood for fun and games.

[Danish Viking]

Workout

General comments:
Didn't do my Friday workout last week as elbows were iffy, I was mashed from the hepatitis and work, and had a weekend full of obligations. Might've paid off as todays workout was pretty good. If I can just keep my elbows quiet I should be able to jump back on SS. That's a pretty big "if", though. 12 caps of fish oil per day, yet they aren't great. I might get some glucosamine, but I'm not sure it's very effective on these sort of tendon things?

Weight: 89,7 kg.

Workout time: 1h
Warmup:
Quite abit of dynamic stretching

Squats:
2x5xbar
5x135
5x185
5x225
5x265 (belt)
5x300 (belt)

Felt pretty good. 300 was tough but not incredibly so. I still have some adapting to do with the altitude, though. I was ready to go for the top set after about 3 mins, yet had to wait 4, and even then my heartrate was about 120.

Elbows didn't feel bad during. I deliberately did not mash them up, as discussed in Scoppis log recently: http://startingstrength.com/resources/forum/showthread.php?t=17480&page=5

I did, however still use a tighter grip than my normal superwide. If the elbows start hurting alot tonight/tomorrow, I'll revert to superwide, elbows low, and see how that works out.

Bench:
2x5x45
5x85
5x115
5x145
5x175
5x200

Pretty damn easy, which surprised me. I used a slightly narrower grip than usual (just outside the rings on the shitty PL-bar), and tried to tuck my elbows. Didn't feel it too bad in the elbows either, got pretty good rebound.

Explosive pulls
3x95 (Power Clean)
3x105 (Power Clean)
3x125 (Power Clean)
3x145 (Hi-pull)
3x165 (Hi-pull)

Pretty heavy, but good. I caught the 125 in my hands once or twice I think, because my elbows complained a tad. Either that, or I'm armpulling, and that is the reason my elbows are fucked. Am considering cutting out the explosive pulling if my elbows dont get better, and see if it helps.

[Danish Viking]

Update: This morning I have no ache in my elbows (but sometimes it takes a while for it to materialize), but I fucked my weak spot in my lumbar (left side, pelvis/buttock) something good yesterday. Didn't feel a thing yesterday, but it's tight as hell today. I did notice that I was dive-bombing the squats a tad - but didn't do much about it, as I was very focused on grip etc.

Will do the descent on squats more controlled on wednesdays light day, and hopefully that'll loosen things up.

[slowjoe]

Foam roller or tennis ball FTW.

[Danish Viking]

Foam roller or tennis ball FTW.

Good point. I should probably get a PVC-pipe as Wendler recommends, even if it will hurt like fuck. Or maybe a raquetball thingy like DeFranco recommends.

In any case the discomfort has subsided some - so part of it might've been from sleeping weird as well.

[spiderman]

Foam roller or tennis ball FTW.

Make that a PVC roller and lacrosse ball. Ouch.

[slowjoe]

Good point. I should probably get a PVC-pipe as Wendler recommends, even if it will hurt like fuck. Or maybe a raquetball thingy like DeFranco recommends.


Meh. Wendler and his PVC tube. Personally, the foam roller hurts me plenty. I think that PVC tubes might be more suitable for men with 1000lb+ squats.

[Danish Viking]

Meh. Wendler and his PVC tube. Personally, the foam roller hurts me plenty. I think that PVC tubes might be more suitable for men with 1000lb+ squats.

I'm no masochist, but realistic. In the TWC I live in currently there's no way I'm getting a foam roller... Lacrosse ball, is it? That's gonna be tough to find as well...

[Danish Viking]

Workout:

Elbows were semi-good today. Chins fucked them something good though. I'm starting to suspect the hi-pulls are to blame. This was pointed out by Tad a few weeks ago, but apparently I'm a bit slow...

I'm going to follow John Sheaffers routine for older guys, though I'm not sure I fit in that bracket. This'll give my elbows abit of rest, and make room for some hillsprints. It goes like this:

MON: B/P, Squat (both being 2x5, 1xfailure)
WED: B/P, Dead (B/P as above, Deads 1xfailure)
FRI: B/P, Squat (as Monday)
SAT: Hillsprints

Today was wednesday so did:

Press: 3x5x145 - mightve gone for a 6th on the last set.
Dead: 1x5x335 - I'm too scared of form break down. Shouldve added one or two reps.
Chins: 8,6,4 - 3 minute rests, fucked elbows. With better elbows I could've probably gotten a rep or two more

Bodyweight: 89.8 kg <--- still not gained the weight back I lost while I was away.

[Keg]

By B/P do you mean simply mean alternating bench and press, both 3x5? If so do you have an idea when you will be moving those to intermediate programming?

[Tad_T]

So, how old are you?

[Danish Viking]

By B/P do you mean simply mean alternating bench and press, both 3x5? If so do you have an idea when you will be moving those to intermediate programming?

Yes, alternating them, doing a max set as the third, as I did today (2x5, 1xmax). I'd look to get at least back to 220/160, and hopefully surpass it before I have to complicate things. All depends on the infamous elbows...


So, how old are you?

I'm 30, but have the joint problems of a 70 year old...

[Danish Viking]

Workout

General comments:
Elbows were ok going in, but fucked both during bench and squat. I felt pretty fresh going in, though, which was nice. I need to see the scale move soon.


Weight: 89,8 kg.

Workout time: 1h 5min
Warmup:
None

Bench:
2x5xbar
5x95
3x135
2x175
2x5x200
1x8x200

Pretty good, though the elbows hurt abit at the bottom of the movement, so I didn't use the stretch reflex much. Fun to do 8 on the last set.

Squat:
2x5x45
5x135
3x175
2x215
1x255
2x5x285
1x6x285

These hurt my left elbow alot. Widening grip and lifting elbows helped some. I think I can work something out here - and that most my elbow things actually were from the hi-pulls. I could've gotten more than 6 on the last set if I'd had the air.

Hammer-Chins
3x6

Will do chins after every workout to loosen up the elbow thing. Left elbow didnt feel better nor worse from the chins. This I attribute slightly to staying a touch away from failure. When I'm really going 110%, my elbows start hurting a tad.

[Danish Viking]

Hill Sprints:
3xfast walk up the hill (1min)
3xfast jog up the hill (20 sec)
3xsprint up the hill (10 sec)

Times arent incredibly accurate. I went all out on the second sprint, and almost hurled. Will stay at about 90-95% intensity next time, and go for five sprints.

It was fun - and the dog loved it too.

EDIT: Elbows are pretty good today, which is surprising (and great!) considering how I suffered on squats yesterday.

[slowjoe]

How long is the hill?

[Tad_T]

I'm interested to see how this new thing works out for you.

[Danish Viking]

How long is the hill?
I don't know tbh, but not very long (20-30 meters?) and not very steep. Having 66% oxygenation (is that a word) compared to sea level makes it necessary to start out quite slow.


I'm interested to see how this new thing works out for you.

You and me both. If my elbows clear up I'll probably go back to regular SS, though. But that looks to be some time away in any case...

[slowjoe]

I don't know tbh, but not very long (20-30 meters?) and not very steep. Having 66% oxygenation (is that a word) compared to sea level makes it necessary to start out quite slow.


Didn't realise you were training at altitude. What rest do you take between sprints?

[Danish Viking]

Didn't realise you were training at altitude. What rest do you take between sprints?

After the 2nd one, where I nearly barfed, I took a minute or two at the top, and then the walk back down. On the others it was maybe 30 seconds at the top, and then the walk back down.

[Danish Viking]

Workout

General comments:
Left elbow was annoyed going in and pissed off coming out. Gained some weight, which is good. Had like 5-6 hours of sleep last night, so completing the workout and getting extra reps felt very good.

Weight: 90,7 kg.

Workout time: 1h 5min
Warmup:
None

Press: (3 min rests)
2x5xbar
5x65
3x97,5
2x127,5
2x5x147,5
1x6x147,5

Left elbow abit annoyed. The 6 reps on the final set was almost an all out effort.

Squat: (5-6 min rests)
2x5x45
5x135
3x175
2x215
1x255
2x5x290
1x7x290

This was weird. First workset fucked my elbow, felt tough as hell. Second felt better, and the third I just pumped out the reps. Could've gone for more, but didn't want to risk my elbow or anything else.

Hammer-Chins (2-3 mins rest)
3x6

Shortened rest here, and it was tough on my respiratory system (fucking altitude). The last rep was pretty much failure.

[Keg]

Didn't realise you were training at altitude. What rest do you take between sprints?

Not just any altitude, freaking ~11,000 feet.

[Danish Viking]

Not just any altitude, freaking ~11,000 feet.

You said it. Highest placed capital in the world. Gives me freakish conditioning when I go to lower lying places though.

[Danish Viking]

[QUOTE=Danish Viking;178362]Workout

General comments:
Elbows were weird. They hurt at lockout on bench (and bottom as well). Especially the left. Weight increased again, good stuff.

Weight: 91,4 kg. (+0,7 kg)

Workout time: 50 min
Warmup:
None

Bench: (3-4 min rest)
2x5xbar
5x95
3x135
2x175
2x5x205
1x8x205 (+5 lbs)

Added 5 lbs and it went pretty well. But I think I'll just add 2.5 lbs from here on. There's no rush.


Deadlift: (5 min rest)
2x5x45
5x135
3x195
2x255
1x315
1x6x345 (+10 lbs)

Got an extra rep, and couldve probably gotten one or two more. I want vids of these to check that I can go all out without comprimising form. My previous lower back issues are in the back of my mind, and I really dont want to fuck it up again. Probably adding 10 again next week.

Hammer-Chins (2-3 min rest)
3x6

As always they hurt my elbows right after I do them, but then feel like the "loosen them up" somehow. The short rests make the 3x6 pretty much a limit effort. But I guess I added a bit more than a pound to the lift from BW ;)

[scoppi]

Good work, Danish. Looking forward to seeing you make gains on the new program and hopefully get those elbow issues sorted out.

[Danish Viking]

Good work, Danish. Looking forward to seeing you make gains on the new program and hopefully get those elbow issues sorted out.

You and me both! It's down to just being a problem during workouts, I have no problems before nor after, which is nice. I think it is ever so slowly starting to recede. I partially credit the new deal, partially credit removing the explosive pulls, and partially credit taking copious amounts of fish oil...

Looking forward to todays workout.

[Danish Viking]

Workout

General comments:
Elbows are improving but still not great. Havent gained any weight, but I'm eating like crazy so it'll come soon enough, usually happens in spurts for me anyway.

Weight: 91,2 kg. (-0,2 kg)

Workout time: 1h 15 min
Warmup:
None

Press: (3-4 min rest)
2x5xbar
5x70
3x100
2x130
2x5x150
1x6x150 (+2,5 lbs)

Sorta mini-tweaked my upper back on the first set, so I didnt go for a 7th rep on the last set. Pretty tough, in any case.

Squat: (6-7 min rest)
2x5x45
5x135
3x185
2x225
1x265
2x5x295
1x8x295 (+5 lbs)

I'm really liking this deal for squats. The first set feels iffy, second feels decent, and then I just rep out the third. Good shit - felt pretty good to hit 8 on that last set. Elbows felt quite good, even the left one. I am taking quite a wide grip, getting elbows up *some* and then concentrating alot on bar position on my back. Seems to be working.

Hammer-Chins (2-3 min rest)
7,6,6

Elbows, especially the left, feel abit iffy afterwards. Did 7 on the first set. Will try to add a rep each Friday, i.e. going for 7,7,6 next week.

[slowjoe]

Back squats depend on recent experience to me. If I've done them recently, they're "Eh, meh", if I haven't, I see ghosts. Looks like you got your mojo back in the same way, by practicing.

Best of luck on the 300 for monday.

[Danish Viking]

Back squats depend on recent experience to me. If I've done them recently, they're "Eh, meh", if I haven't, I see ghosts. Looks like you got your mojo back in the same way, by practicing.

Best of luck on the 300 for monday.

Thanks, we'll have to see if I can even squat though. Pulled both my quads doing hillsprints yesterday. First few hours were excruciating, but did RICE, and they feel less painful, though very tight today. That'll teach me to stretch out my quads/hammies/whatever before sprinting.

[Keg]

Ouch.

Warm up well and don't push it on the squats if your quads are going to make you pay for it, IMO.

[Tad_T]

Like you said above. there is no hurry.

Looking good, though.

[Danish Viking]

Ouch.

Warm up well and don't push it on the squats if your quads are going to make you pay for it, IMO.


Like you said above. there is no hurry.

Looking good, though.

I'll play it by ear. They are still tight today, but not painful. When I do air-squats I dont feel them at all though. I might just be able to carry out my workout as planned. Time will tell...

[Danish Viking]

Workout

General comments:
Good workout. Felt pretty energetic despite a semi-long day at work. Went ahead and pushed the squats out, in spite of the quads. Got some ice on them when I came home, and they dont feel that bad. One of the trainers did look at me like I was an idiot when I told him, and he looked at the 300 lbs on the bar (300 is alot in my gym, sadly).

Weight: 91,6 kg. (+0,4 kg)

Workout time: 1h 10 min
Warmup:
None

Bench: (3-4 min rest)
2x5xbar
5x95
3x135
2x175
2x5x207,5
1x7x207,5 (+2,5 lbs)

I honestly cant remember if I did 7 or 8 on the last set. Felt pretty good. I still get the weird lockout pain in my left tricep/elbow when I warm up, and in general I feel "tight" in my elbows at the bottom. Still nothing to complain about.

Squat: (5-6 min rest)
2x5x45
5x135
3x185
2x235
1x275
2x5x300
1x7x300 (+5 lbs)

Only did 7 on the last set as I was struggling a tad, and didn't want to fuck up the quads. Left elbow felt it on the last warmup, got a better position on the work sets. I think I might have the bar further up my back on the left than the right (inflexibility?). Need vid.

Hammer-Chins (2-3 min rest)
7,6,6

Pretty fucking tough I'll admit. The short rest with low oxygen is murder.

[slowjoe]

Woo-hoo! You've had to work for that 300, congrats.

[Tad_T]

Solid work, Viking.

[Danish Viking]

Woo-hoo! You've had to work for that 300, congrats.


Solid work, Viking.

Thanks alot guys. It's surprising how you can sometimes work through an injury without making it worse. I have no ill effects today - actually the quads feel abit better, even.

I'm getting better at telling when to push it and when to back off.

[Keg]

Great news on the quads.

And 300x7 at that altitude has got to be great cardio.

[Danish Viking]

Great news on the quads.

And 300x7 at that altitude has got to be great cardio.

Thanks - I do sometimes sound akin to Starrs "asthmatic Rhino" after a set of squats ;)

[Danish Viking]

Workout

General comments:
First workout in a long time where I felt shittier as it wore on. I shoulda probably dropped the chins, but oh wel.
Weight: 91,6 kg. (+0 kg)

Workout time: 1h
Warmup:
Dynamic stretching, air squats and such.

Press: (3-4 min rest)
2x5xbar
5x72,5
3x102,5
2x132,5
3x5x152,5

There was no way I was getting extra reps today. Still got the five on the last set without too much struggle.

Deadlift: (5 min rest)
2x5x45
5x135
3x195
2x255
1x315
1x5x355 (+10 lbs)

Again no way I was going for extra reps. Had to take a knee and almost hurled after the workset. Considering dropping increments down to 5 - on the other hand I had the strength, just not the overall energy or whatever. And I want vid of my form.

Hammer-Chins (3 min rest)
7,6,5

I had nothing left at this point.

[slowjoe]

Workout

General comments:
First workout in a long time where I felt shittier as it wore on. I shoulda probably dropped the chins, but oh wel.
Weight: 91,6 kg. (+0 kg)

Workout time: 1h
Warmup:
Dynamic stretching, air squats and such.

Press: (3-4 min rest)
2x5xbar
5x72,5
3x102,5
2x132,5
3x5x152,5

There was no way I was getting extra reps today. Still got the five on the last set without too much struggle.

Deadlift: (5 min rest)
2x5x45
5x135
3x195
2x255
1x315
1x5x355 (+10 lbs)

Again no way I was going for extra reps. Had to take a knee and almost hurled after the workset. Considering dropping increments down to 5 - on the other hand I had the strength, just not the overall energy or whatever. And I want vid of my form.

Hammer-Chins (3 min rest)
7,6,5

I had nothing left at this point.

Nice one, that deadlift is getting serious. I wonder how much the altitude is affecting you?

I was panting after my work set tonight, and I get to breathe fuel, not fumes!

[Tad_T]

Nothing wrong with taking a knee after a heavy set.

Good work.

[Danish Viking]

Nice one, that deadlift is getting serious. I wonder how much the altitude is affecting you?

I was panting after my work set tonight, and I get to breathe fuel, not fumes!


Nothing wrong with taking a knee after a heavy set.

Good work.

Thanks guys. Apparently it wasn't (only) the altitude. I was running a slight fever, just hadn't noticed. Felt like crap last couple of days, and dont feel great now either. No idea if it is the Crohn's making itself known again, if it's the hepatitis or if it's just a bug. In any case I'll go to the gym today and see how things turn out. Promised the wife that if I feel dizzy/nauseas again, I'll cut it short.

This might seem harebrained, but past experience has taught me that 1) when I feel semi-shitty (i.e. the fever is down) working out can make me feel better and 2) If I wait until I feel "well" I'm never going to get any training done.

So with that - off to the gym. Will do curls today, as I will begin to adhere more strictly to the template lined out by John. Haven't done them in years - but apparently they also alleviate the kind of tendonitis I'm carrying around. We'll see how it goes.

[Danish Viking]

Workout

General comments:
After having had fever on and off since last workout (during last workout, as it turned out), todays went very well. I felt slightly lightheaded as I warmed up the squats. I need to take bigger breaks, also on warmups, when I'm abit under the weather and at this altitude. Feel alot better post- than pre-workout. Also did all the necessary prep: protein+milk, coffee, minerals, vitamins and gatorade during workout. Quite pleased.

Weight: 91,4 kg. (+0.2 kg)

Workout time: 1h 15 min
Warmup:
Not enough. Did some of my usual warmup before squats, though (leg kicks, air squats etc.). Will do abit more before beginning next w/o.

Bench: (3-4 min rest)
2x5xbar
5x95
3x135
2x175
2x5x210
1x8x210 (+2.5 lbs)

Descent was slow as elbows/arms felt wonky. Still strong reps, getting 8 on the last set. Lower/upper back felt very tight after each workset - probably wasnt warmed up properly for the arching I was doing. Will warmup more next time.

EZ-bar Curls (2 min rest)
Bar+40 lbs: 13, 10 reps

This was played by ear, and stopped one or two reps short of failure just to get the feel for the excercise. EZ-bar to protect my left wrist.

Squat: (7 min rest)
2x5x45
5x135
3x185
2x235
1x275
2x5x305
1x8x305(+5 lbs)

I need a vid of these. It feels like my tight/wonky left elbow/shoulder makes me settle the bar a tad unevenly. Both biceps hurt a tiny bit after these, as did my right knee as per usual. Nothing major, though. Needed my 7 minutes today - no doubt about it. Last set might've been 7, as I'm not 100% sure I counted the 5th rep, or went from 4 to 6 (weird, I know).

[Keg]

It is that time of year. Sickness is going aroun. Good job getting sh!t done regardless.

[Danish Viking]

It is that time of year. Sickness is going aroun. Good job getting sh!t done regardless.

Thanks. Luckily it was just a 48 hour deal. At least I feel pretty good today. Well enough to do my hillsprints:

Hill Sprints
Warmup: Light jogging, high kicks etc. Three jogs up the hills

Sprints:
3 80-85% sprints
Pause + stretch of quads
3 85-90% sprints
Pause + stretch of quads
1 90% sprint

Could feel my quads, and am icing them now. I think they should be ok. This meant I couldnt go all out. Would've done three sprints on the last set too, but the dog couldnt keep up (weird) and I decided it was probably a sign not to further strain my quads.

Pretty good fun in any case.

[Keg]

Hill sprints at altitude.

Fun?

You sure about that?

[scoppi]

Squat: (7 min rest)
2x5x45
5x135
3x185
2x235
1x275
2x5x305
1x8x305(+5 lbs)


Fuck yeah, man.

[Danish Viking]

Hill sprints at altitude.

Fun?

You sure about that?

Yeah, ok - I'm pretty close to hurling by the third sprint. And I get this weird pain (dont know what its called in English) in my side. But still - it's nice to do some aerobic stuff once in a while, and the weather is very nice lately! :)


Fuck yeah, man.

Thanks, Scop. Pretty happy with them myself. The AMRAP-deal is quite fun. You can actually get more reps than you'd think, especially on squats, I find.

[Danish Viking]

Workout

General comments:
Felt pretty OK going in, although I was tired (it is Monday, after all). As always felt better after the workout. Lost fucking 2 lbs somehow. Strength is still there, though. I am focusing on quality of food lately, but will probably mix some (more) olive oil into my diet to up the cals abit.

Weight: 90,4 kg. (-1.0 kg)

Workout time: 1h 15 min
Warmup:
Air squats, flailing arms etc.

Press: (3-4 min rest)
2x5xbar
5x75
3x105
2x135
3x5x155 (+2.5 lbs)

No way I was getting any extra reps. Every set was a struggle. Botched my left elbow on the descent on the 4th rep 2nd set. I can't abuse the stretch reflex as I usually do on these, makes them harder. Will consider dropping 10% off and working up from there. Feels retarded being this close to failure already on these.

Weighted Chins (3 min rest)
2x6xBW+10 lbs

Felt these abit in my elbows. Not sure if it is because they were weighted or because of the debacle on the Press.

Squat: (7 min rest)
2x5x45
5x135
3x185
2x235
1x285
2x5x310
1x7x310(+5 lbs)

Again didnt bring a camera. Left elbow complained some until I went back to my tried and trusted method: Wide grip and hands basically draped over the bar. This worked pretty well, though. Mightve powered an 8th rep out, but 7th felt abit wonky and played it safe.

[Tad_T]

Nice work!

[Danish Viking]

Nice work!

Thanks Tad - it's nice with some encouragement. It paid off today as well...

[Danish Viking]

Workout

General comments:
I've felt very crappy since last night. Slept 9-10 hours, and was still tired as fuck this morning and all during the day. Got my ass to the gym - and I set an all-time PR!! This is my first PR in almost three years, so I am very happy with that.

Bodyweight also came back, which is nice.
Weight: 91,7 kg. (+1,3 kg)

Workout time: 55 min
Warmup:
Air squats, flailing arms etc.

Bench: (3-4 min rest)
2x5xbar
5x95
3x135
2x175
2x5x212,5
1x8x212,5 (+2.5 lbs)

Elbows werent great, so the descent was quite slow, especially on the first rep of each set. Still managed to pump out 8 on the last one, though. Nice.

Curls (2 min rest)
EZ-bar + 40 lbs: 15, 10

Added two reps to the first set here. Felt pretty good in my elbows, kinda like the chins do, but without aggravating the triceps tendonitis thingy. Good stuff.

Deadlift: (5 min rest)
2x5x45
5x135
3x205
2x265
1x325 (belt, mixed)
1x6x365 <--- PR! (+10 lbs) (belt, mixed)

I just WANTED that 6th rep to be able to call it a PR (my 5rep PR is 365). Wasnt as bad as I thought, actually - might've even gone for a seventh. Breathing is actually the hardest bit. Will drop increments down to 5lbs/week now, as John recommends. Just needed that PR first.

[slowjoe]

Workout

General comments:
I've felt very crappy since last night. Slept 9-10 hours, and was still tired as fuck this morning and all during the day. Got my ass to the gym - and I set an all-time PR!! This is my first PR in almost three years, so I am very happy with that.

Bodyweight also came back, which is nice.
Weight: 91,7 kg. (+1,3 kg)

Workout time: 55 min
Warmup:
Air squats, flailing arms etc.

Bench: (3-4 min rest)
2x5xbar
5x95
3x135
2x175
2x5x212,5
1x8x212,5 (+2.5 lbs)

Elbows werent great, so the descent was quite slow, especially on the first rep of each set. Still managed to pump out 8 on the last one, though. Nice.

Curls (2 min rest)
EZ-bar + 40 lbs: 15, 10

Added two reps to the first set here. Felt pretty good in my elbows, kinda like the chins do, but without aggravating the triceps tendonitis thingy. Good stuff.

Deadlift: (5 min rest)
2x5x45
5x135
3x205
2x265
1x325 (belt, mixed)
1x6x365 <--- PR! (+10 lbs) (belt, mixed)

I just WANTED that 6th rep to be able to call it a PR (my 5rep PR is 365). Wasnt as bad as I thought, actually - might've even gone for a seventh. Breathing is actually the hardest bit. Will drop increments down to 5lbs/week now, as John recommends. Just needed that PR first.

Something in the air tonight? Everyone's hitting PRs. That's a serious deadlift. My 6RM is 120kg, so I'm envious :)

[Keg]

Deadlift: (5 min rest)
2x5x45
5x135
3x205
2x265
1x325 (belt, mixed)
1x6x365 <--- PR! (+10 lbs) (belt, mixed)

I just WANTED that 6th rep to be able to call it a PR (my 5rep PR is 365). Wasnt as bad as I thought, actually - might've even gone for a seventh. Breathing is actually the hardest bit. Will drop increments down to 5lbs/week now, as John recommends. Just needed that PR first.

Nice.

I'm sure breathing is more than hard.

[Danish Viking]

Thanks guys. I dunno if you can be envious, SJ after squatting 190 kg...

It's nice to be getting back to semi-strong, though.

[Tad_T]

PR's are cool!

Good job!

[Danish Viking]

PR's are cool!

Good job!

So true. Lets hope I can set some on the other lifts in the near future as well (bench being the most likely candidate).

[Danish Viking]

Workout

General comments:
I have felt like SHIT for the last couple of days. Slept 10 hours last night, and still had to meander around for a few hours this morning before hauling my ass to work. Felt like crap at work too - then I went home early and had some minerals, and I started feeling better. Probably a coincidence, but I need to remember my minerals every fucking day.

Lifting went well, as you can see. No weightgain, but I am seeing small improvements in composition. Will cut milk for a while, as my stomach has been fucked for a while, and lactose CAN worsen the Crohns deal.

I was supposed to have a consult with John yesterday, but I forgot the daylight savings thing, which doesnt apply here. Hopefully I can get a slot next week - I need some dietary advice before I stall out on weight/strength gain.

Weight: 91.7 kg. (- kg)

Workout time: 1h 15 min
Warmup:
Air squats, flailing arms etc.

Press: (3-4 min rest)
2x5xbar
5x77.5
3x107.5
2x137.5
2x5x157.5
1x6x157.5 (+2.5 lbs)

Weird. The very first rep on the first set pretty much stopped before I powered it up. They were all very heavy. Yet I managed to pull an extra rep out of my ass on the last set, basically from willpower. Also I could use the stretch reflex more today, since I dont squat on Wednesdays. Still considering resetting these soon.

Weighted Chins (3-4 min rest)
BW+10 lbs: 7,6

Brought my own dip-belt today, maybe that was the reason I got the extra rep. Felt decent enough.

Squat: (7 min rest)
2x5x45
5x135
3x185
2x235
1x285
2x5x315
1x8x315(+5 lbs)

Well how about that - 8 reps with three plates. I was DYING afterwards. The problem is more a cardio-vascular thing (fucking altitude) than anything else. Elbows feel a tad wonky, as does lower back AND knees. I think it's just caused by nothing, but will track it. Also I need to vid - maybe I can clean some things up. There's no doubt that form starts slipping a tad on the last reps of the AMRAP-set.

[Danish Viking]

Hill Sprints
Warmup: Light jogging, high kicks etc. Three jogs up the hills

Sprints:
3 90% sprints
Pause + stretch of quads
1 90% sprint

Once again the quads started acting up. There was almost nothing on the first set of three, but on the second one I had to slow down not to aggravate it too much. Decided to call it a day at that point.

I might start Johns burpee-challenge one of these days to work on some cardio-vascular conditioning.

[Tad_T]

Solid work.

Nice pressing and squatting.

[Danish Viking]

Solid work.

Nice pressing and squatting.

Thanks Tad. Things are finally getting back into "heavy" territory again.

[Danish Viking]

Workout

General comments:
An AM-workout. I'm going to revert back to them, as work is picking up with lots of must-do activities in the evenings. Have had the runs all weekend, and went out both Friday and Saturday. Not too late, and didn't drink that much, but still wasn't feeling super this morning at 5.45.

I will consider switching squats to a ramping deal if they continue to be as grueling as today. I also cut milk/dairy out of my diet to see if that has an impact on my digestion, which has been fucked for weeks.

Weight: 92,4 kg. (+0,7 kg)

Workout time: 6.30-7.50 a.m.
Warmup:
Air squats, flailing arms etc.

Bench: (3-4 min rest)
2x5xbar
5x95
3x145
2x185
2x5x215
1x8x215 (+2.5 lbs)

Descent was laboured because of elbows, and they felt heavy - and I just felt off it being morning and all. Surprised I got 8 reps on the last set tbh - good stuff.

Curls (2 min rest)
EZ+40: 15,11

Added a rep on the 2nd set. Uneventful.

Squat: (7 min rest)
2x5x45
5x135
3x185
2x235
1x285
3x5x320 (+5 lbs)

I wasnt feeling too hot, and actually considered just doing one workset. In the end I ground them out - but I wasnt going for extra reps on the last set. I was dizzy between sets, and somewhat nauseas.

I widened my stance a tad to cut them off abit higher, but I think that mightve thrown me off. I'll revert to my regular stance on Friday and see what happens.

[alex_tait]

Nice squats

[Danish Viking]

Nice squats

Thanks. I'm 35 pounds off my all time PR - hoping I can catch it while still on linear progression.

[Danish Viking]

Diet and Bodycomp:

Reading back I realize that my Bodyweight hasn't moved much at all since 27 october - i.e. for about three weeks. At the same time I've noticed that I have abit less of a gut (hell, I'm even seeing some "abs" once in a while). I guess this is what John talks about not looking for "scale PR's" but rather looking to add quality mass. I've been eating more clean, following alot of Johns advice - I guess this is what's paying off. For future reference, I'll jot down a sample day. This is after I cut the dairy a week ago:

Meal 1: Oats, Wheat germ, Whey, Glutamine, Fruit, Olive Oil
Meal 2: Oats, Whey
Meal 3: Meat and carbs (usually rice)
Meal 4: Whey and Oats/sugar or Olive oil (depends on the day)
Meal 5: Meat, veg and Olive Oil
Meal 6: Whey

On weekends I kinda skimp on this diet, but try to get some good quality meals in. I'd like to get some eggs into that first meal, but time is often abit short in the morning.

[Danish Viking]

Workout

General comments:
Another AM workout. Felt OK, considering that I'm working 12-13 hours/day, and not getting that much sleep.

I'm abit nauseas post-workout, but I guess that's just all the Crohns shit, working too much bla bla bla.


Weight: 91,6 kg. (-0,8 kg)

Workout time: 6.50-7.45 a.m.
Warmup:
Air squats, flailing arms etc.

Press: (4 min rest)
2x5xbar
5x80
3x100
2x140
3x5x160 (+2.5 lbs)

My left shoulder has been in pain for a while, and it threw me off a tad. Also elbows didnt help. Am considering switching to hi-bar squats for a while if it doesn't clear up soon. No way I was going for extra reps here.

Chins(3-4 min rest)
BW+10 lbs: 7,6

Felt pretty good. Might've gone for a 7th on the 2nd set.

Deadlift: (6-7 min rest)
5x135
3x205
2x275
1x335
1x6x370 (+5 lbs) <--- PR!

Another PR on this lift. Good shit. During warmups it felt HEAVY and I felt slightly sick. However on the workset, once I got the first pull, I just ripped them with very little breathing time between reps. I want a vid to see how much I'm cranelifting here.

[Tad_T]

Nice job on the PR!

[Danish Viking]

Nice job on the PR!

Thanks Tad. It was about time some of those rolled around. Hopefully there's a bench PR in my near future.

[Danish Viking]

Workout

General comments:
It's been a long fucking week with alot of work and other engagements. Went at night today - felt better than going in the mornings. I'm considering adding some more olive oil to my diet to kick the BW up abit.

Weight: 91,7 kg. (+0,1 kg)

Workout time: 19.25-20.35
Warmup:
Air squats, flailing arms etc.

Bench: (3-4 min rest)
2x5xbar
5x95
3x145
2x185
2x5x217.5
1x7x217.5 (+2.5 lbs)

These felt good, even if descent was abit laboured. Weird I only got 7 on the last set, but I might have had the rest breaks be abit short (closer to 3 than 4 minutes).

Curls (2 min rest)
EZ+40: 15,12

Added a rep on the 2nd set. Uneventful.

Squat: (7 min rest)
2x5x45
5x135
3x185
2x235
1x285
2x5x325
1x6x325 (+5 lbs)

Left elbow felt it. Got some vids, and arm position looks exactly the same on each side. Don't know what the hell it is to be honest. Still considering switching to OL-style, if it doesnt clear up. On the other hand I'd love to pass my PR (341 lbs or 155 kg for five reps).

Also depth mightve been a tad dubious on a few reps on the last set, will have to check the vid. At least I am not divebombing into the hole fucking up my back, as I have a tendency to do.

[Danish Viking]

A busy week was followed by a busy, but fun, Saturday. o Hill Sprints this weekend, nor burpees. Eating has been off as well, but I've had a lot of fun. Spurs coming back to beat Arsenal from 2-0 down is one of the highlights.

Today I'll do nothing but chill, and hopefully be ready for a long week starting tomorrow. N

[Danish Viking]

Workout

General comments:
Felt fairly "fresh" this morning. I had locked my right neck/upper back sleeping weird between Sat-Sun, but it went away with pressing (is there anything lifting cant cure?).

Well yes, there is. My fucking elbows. I've decided to bite the bullet and go high bar. I'm working out in order to be better and stronger in everyday life, yet my elbows started hurting from playing TABLE TENNIS this weekend. The biggest problem will be the ego hit when I can only squat what I bench...


Weight: 92,4 kg. (+0,7 kg)

Workout time: 06.40-07.45
Warmup:
Air squats, flailing arms etc.

Press: (3-4 min rest)
2x5xbar
5x82.5
3x102.5
2x142.5
3x5x162.5

Fucked up on warmups here. The worksets were a grind, but got done. Elbows abit iffy on the descent.

Chins (3-4 min rest)
BW+10: 7,6

Pretty good. Grip was weird. Mightve gone for a 7th on the second set.

Squat: (5min rest)
2x5x45
5x135
3x195
2x255
1x295
1x5x330

Especially the left elbow was taking a beating. They were TOUGH as well. Going highbar now.

[Keg]

That's a pretty darn good press you have going there. I need to get my ass in gear or you're going to blow by me on the way tothat 200 pound target.

Sucks about the elbow but if it's still FUBAR after this long and gets int eh way of something as simle as table tennis then perhaps the switc o high bar is exactly what you need.

[Danish Viking]

Thanks - I think that highbar will help my presses/bench as well. I dont get as much rebound as I like.

I was reading some posts by Glenn Pendlay on LB vs HB that sort of convinced me that it's not the end of the world. And even Starr describes highbar in TSSS. It's going to be wonderful not to have fucked elbows...

[scoppi]

Im glad you're switching up your squat form. I think high bar will work well for you. If you're worried about the decrease in posterior work, you can always add some in if your deadlift progress halts.

[Danish Viking]

Im glad you're switching up your squat form. I think high bar will work well for you. If you're worried about the decrease in posterior work, you can always add some in if your deadlift progress halts.

Thanks Scop. My main worry is not falling into the trap of rounding at the bottom, as I used to do when I first started out. I'm alot more aware of it now, though.

As for PC-work I don't think it'll be that much of a difference. If it is, I'll switch my deadlifts to 3x3, inspired by Pendlays MMA-routine: http://www.pendlay.com/MMA-Strength-Training-and-Conditioning_df_45.html

I'll try not to let the slight change in bar-position lead me into routine-ADD, so I'll stick with Johns version of LP until it stops working.

[Danish Viking]

Workout

General comments:
Slept 11 hours last night and still felt crap today. Really didn't feel like going anywhere today, but dragged my ass to the gym in the hope it'd bring me out of my funk. It didn't really - everything felt super heavy, yet I set 2 PR's.

Weight: N/A

Workout time: 19.25-20.35
Warmup:
Air squats, flailing arms etc.

Bench: (4-5 min rest)
2x5xbar
5x95
3x145
2x185
2x5x220
1x7x220 (+2.5 lbs) <--- PR

Excruciatingly slow descent because of the elbows. Felt HEAVY on warmups. Yet I ground out 7 reps on the last set, setting a rep PR (I've done 1x5x220 before) .

Sometimes I wonder if my elbow stuff is also caused by benching technique -we'll see now I switch to HB on squats.

Curls (2 min rest)
EZ+40: 15,12

Uneventful.

Deadlift: (6 min rest)
5x135
3x205
2x275
1x345
1x6x375 <--- PR!

Boy are these tough. I'd like a vid to see my back angle. Still 6 reps with a PR weight is nice.

[scoppi]

1x7x220 (+2.5 lbs) <--- PR


1x6x375 <--- PR!


Dude ..... those reps at those weights is good stuff. Keep hitting the PR's.

[slowjoe]

Congrats on 220x7, that's really getting up there.

I found that elbow movement on bench leads to a real burning feeling in the biceps area in the descent in bench press.

[Danish Viking]

Dude ..... those reps at those weights is good stuff. Keep hitting the PR's.

I hope I will. I am out of town next week, but will bring my gymbag, and look around for somewhere with barbells. Next bench session will be a "real" weight PR.


Congrats on 220x7, that's really getting up there.

I found that elbow movement on bench leads to a real burning feeling in the biceps area in the descent in bench press.

Thanks Joe. I think I need to get a vid of my bench. My "feel" for what's going on (kineasthetic(sp?) sense?) is horrible.

[Danish Viking]

Workout

General comments:
Felt like crap the last couple of days. Dragged myself to work for a few hours today, and got to the gym too. Things went fairly well, all things considered

I'm wondering what the hell I have to do to start gaining weight again, though...

Weight: 92,0 kg. (-0,4 kg)

Workout time: 15.55-17.05
Warmup:
Air squats, flailing arms etc.

Press: (3-4 min rest)
2x5xbar
5x75
3x105
2x135
3x5x165

Left shoulder abit wonky warming up, but felt decent when I got to the worksets. I remembered to PUSH like a mofo on the 1st rep, which makes the worksets a tad easier. Left side of lumbar complained a tiny bit.


Chins (3-4 min rest)
BW+10: 7,6

Good enough - grip is weird, might just be the retarded hammer-grip bar thingy I am forced to use.

Squat: (4-5min rest)
2x5x45
5x95
5x135
5x185
5x225 (belt)
3x5x275 (belt)

So my first shot at highbar. Need to play around with this abit more. Could've gone for more reps on the last set, but didn't want to push my luck.

I'm scared for my lumbar. It feels ever so slightly wonky post workout. Might just be the new movement and my paranoia, though. It's tough to have the bar on the traps. I tried different stances, I think a shoulder width stance is better than a narrower one for me. Forearms(!) felt weird, but at least elbows didnt complain.

I have a few vids I'll post when youtube decides to work with me.

EDIT: Vids below. I think lower back looks pretty good on the first set, loose on the second, and hard to tell on the third. My squat kinda looks like a highbar done with lowbar technique, but my anthropometry just isnt built for a "classic" OL-squat. However, it doesnt look too far off the pics in Starr's book, and that's good enough for me. In sum: I need to be damned aware of my lower back.

First set
http://www.youtube.com/watch?v=M5M8odZ9C3g
Second set
http://www.youtube.com/watch?v=7x6wtzOfzJ0
Third set
http://www.youtube.com/watch?v=YolXWrltANI

[Krump]

Hey Viking,

I just perused through your log and you are making great progress!

I'm sorry to hear about your elbow problem. Do you think it is ligament or tendon related or more of a joint problem? Last year I developed some left elbow pain from squats, benching and weighted pull-ups that bothered me for a couple of months and was slowly getting worse. From researching in injuries section of the forums I figured it was likely "golfer's elbow" and tried some of the suggested remedies. I tried a few different things but nothing really worked until I heard that doing wrist and finger extensions could help. After 1-2 weeks of wrist and finger extensions things were getting significantly better and by ~3 weeks my elbow problem was completely healed.

It may be worth trying them out. They are really easy and you can do them multiple times throughout the day by using your other hand as resistance or using rubber bands around your fingers.

wrist, finger extension rehab for elbow pain video link:

http://www.youtube.com/watch?v=NNhKRFL2x10

[Danish Viking]

well the problem actually started as a combined golfers/tennis elbow due to go-karting (of all things). So thanks alot for the link, I'll try them out.

I'll high bar it for a while, though. I'm abit tired of battling this thing. I'll probably revert to low bar at some point, however. My limbs are just better suited to that style.

Thanks for stopping by!

[Danish Viking]

Workout

General comments:
I am out of town this week (or rather in a new town). So new gym, with weights in kilos, and different bars. Not worse than the ones at my usual gym, just different.

Lumbar has been feeling slightly wonky, but I went ahead and highbarred anyway. Will see how I feel tomorrow.

I forgot my mp3player, my watch and my log. All things considered, it went well.

Weight: NA
Workout time: 17.30-18.30 (approx)
Warmup:
Air squats, flailing arms etc.

Bench: (3-4 min rest)
2x5xbar
5x40
3x60
2x85
2x5x101,25 kg.
1x7x101,25 kg.(~222,75 lbs) <-- PR!

A real honest weight PR here (finally). My spotter INSISTED on touching the bar. I think they were legit all seven of them, though.

Curls (approx 2 min rest)

EZ + 20 kg. : 15, 10

Abit heavier than usual, or I fucked up resting too little. No matter.

Squat: (approx 3-4 min rest)
2x5x45
5x60
3x80
2x100
3x5x120 kg. (~264 lbs)

I decided to ease off on poundage while working out this highbar shit. Didnt go for AMRAP. Videos reveal that they look decent, but there is a slight tendency to tilt the pelvis at the bottom. Tomorrow will reveal if too much.

[nabbler]

I'm impressed by your bench PR's despite the elbow pain. I had issues with my biceps from squatting rather than the elbows. I know exactly what you mean by the excruciatingly slow descent on bench and my progress stalled.

Good luck with the high bar. The wonkiness is probably just your back getting used to the slight change in angles.

[Danish Viking]

I'm impressed by your bench PR's despite the elbow pain. I had issues with my biceps from squatting rather than the elbows. I know exactly what you mean by the excruciatingly slow descent on bench and my progress stalled.

Good luck with the high bar. The wonkiness is probably just your back getting used to the slight change in angles.

Thanks. Elbows are still annoying on bench, hoping it will start clearing up soon - because if it doesnt then lowbar isnt (the only thing) causing it.

The wonkiness is bearable, but I'm extra careful as I completely fucked up my pelvis/lumbar a few years back leading to over a year out of the gym.

Thanks for stopping by!

[Danish Viking]

Workout

General comments:
Abit weird to be in a new gym still, but felt good this morning. Nutrition is so-so. Too much junk, since I am in the hospital with no access to a kitchen.

Weight: N/A

Workout time: 11.40-12.40
Warmup:
Air squats, flailing arms etc.

Press: (approx4-5 min rest)
2x5xbar
5x35
3x50
2x65
76,25 kg. (~168 lbs): 5,4,5
I fucked up on the 2nd set. I was afraid of not getting the reps, so I tried to use more stretch reflex and lost control on a few reps. On the 3rd set I cleaned the descent up (abit slower) and up they went. Will repeat.


Chins: (~4 min rest)
BW+10 kg: 7,7
Added weight and reps here, due to having a decent chinning bar. All were dead hangs, finishing with the chin over the bar. Felt very solid. I will try to work something out at my regular gym to avoid the fucking t-bar.

Deadlift: (6 min rest)
5x60
3x95
2x120
1x155
1x6x172.5 (~380 lbs) <--- PR!

They didn’t feel as tough as they do at high altitude. Still I’d like a vid to check my back. Apart from that I could’ve gotten a 7th but until I get that vid I am not going all out.

[Keg]

Very nice press.

It looks like you have certainly passed me. You should be closing in on a 200 lb 1RM now...?

[scoppi]

Nice press and deadlift, Danish. Actually, nice bench as well. Seems like 5/5/AMRAP is working quite nicely for you. Hows food and weight?

[csauer52]

Wow Danish, very impressive progress since starting this log back in March. I hope I see similar results.

[Danish Viking]

Very nice press.

It looks like you have certainly passed me. You should be closing in on a 200 lb 1RM now...?

Thanks. I'm not so sure about the 200. I think I need to get above my old PR of 175 for 5 reps. Not seeing it happen before New Year, unfortunately.


Nice press and deadlift, Danish. Actually, nice bench as well. Seems like 5/5/AMRAP is working quite nicely for you. Hows food and weight?

Thanks, Scop. It seems that the AMRAP deal works nicely on bench and deads. Weight has been at a standstill for over a month, and being out of town all week hasnt helped. I've been better at eating better food, though, so some recomp has been going on. Will need to start gaining weight again soonish, though, if I want progress to continue.


Wow Danish, very impressive progress since starting this log back in March. I hope I see similar results.

Thanks. Most of the progress actually came March->June, when all sorts of life shit started messing with me. But if you stick with the programme and eat enough to gain weight, then you see amazing progress in the beginning.

[Danish Viking]

Workout

General comments:
Went to bed at 9pm last night. Got up at 7 am this morning and was still tired. What the fuck...

Was even more tired after work, but got my ass to the gym. Went pretty well, all things considered, and I feel pretty good now, post workout.

Weight: 92,0 kg. (no change)

Workout time: 18.00-19.05
Warmup:
Air squats, flailing arms etc.

Bench: (3-4 min rest)
2x5xbar
5x95
3x135
2x185
2x5x225
1x7x225 <-- PR!

These felt heavy today. I had slow descent, but little pain in the elbows/shoulder. The little I had was in the left one, as always. Got 7 reps on the last set, felt good.

Curls (2 min rest)
EZ+50 lbs: 15, 12

Went pretty close to failure on the 2nd set. Got a good "pump". It's fun to be a bro sometimes.

Squat: (4-5min rest)
2x5x45
5x115
3x155
2x195
1x235 (belt)
3x5x270 (belt)

Added 5 lbs here. I really dont like highbar. However if my elbows keep improving it will be worth it. Felt weird pain in right knee (have had this on lowbar too before switching) and in my buttocks, close to my tailbone. Will see how I feel tomorrow. No AMRAP here, as I dont want to fuck my back up.

[Danish Viking]

Workout

General comments:
What a weird day. Felt like absolute crap this morning, dragged myself to work, and started feeling better during the day. My stomach is fucked again, though. Will get some bloodtest for crohns/hepatitis, hopefully it's just something light.

Workout went well. The failure on the Press has been coming for a while now, not too bothered about it. I want a vid of the deads.

Weight: 91,9 (-0,1 kg)

Workout time: 18.00-19.05
Warmup:
Air squats, flailing arms, bulgarian split squats etc.

Press: (approx4-5 min rest)
2x5xbar
5x75
3x110
2x140
167 lbs: 5,5,4

Heavy as hell. Banged my chin on the last warmup and the second workset - indicating that bar path wasnt optimal. I mightve pulled a fifth rep out of my ass, but decided to play it safe. Will reset to 150.

Chins: (~4 min rest)
BW+25 lbs kg: 7,6

Did these in the Smith Machine. I barely clear the ground with my legs bundled up behind me, but it works. I like this better than the hammer-grip, even if my hams do feel semi-crampy due to the position.

Adding weight and maintaining reps is nice. Will add weight every other week or something like that from now on.

Deadlift: (6 min rest)
5x135
3x205
2x275
1x345
1x6x385 lbs <--- PR!

First rep felt extremely tough, the following felt better. Still not completely sure how much of a crane lift I'm doing. I really need to get a vid of these. Ripped my hands up pretty good today as well.

[Keg]

Congrats on the PR. That's good stuff.

[Danish Viking]

Congrats on the PR. That's good stuff.

Thanks - it makes the Press reset alot more bearable. My deads are going very well - I'm already 20 lbs past my 2008 PR.

[slowjoe]

Thanks - it makes the Press reset alot more bearable. My deads are going very well - I'm already 20 lbs past my 2008 PR.

Yeah, the big old 400 isn't just in your cross-hairs...you can see his nostril hairs!

[Danish Viking]

Workout

General comments:
Didnt make it to the gym yesterday as planned, so went at noon today. Weight has gone up a tad, consistently being above 92 for the last three days. When I get back to squatting heavy, I'm sure it'll start moving up again.

About squats, I did Lowbar today. I really don't like HB. We'll see if I can make LB work. At least my elbows are alot better lately.

Weight: 92,5 kg. (+0,5 kg)

Workout time: 11.50-13.00
Warmup:
Air squats, flailing arms, Bulgarian Split Squats etc.

Bench: (3-4 min rest)
2x5xbar
5x95
3x135
2x185
2x5x227,5
1x7x227,5 <-- PR!

I'm on a fucking roll on the bench lately. No problem pushing 7 on the last set. Elbows are slightly... weird, though not painful, on the descent, especially on the first and second worksets.

Curls (2 min rest)
EZ+50 lbs: 15, 12

Sucking for air here. It's a weird, humid day today.

Squat: (4-5min rest)
2x5x45
5x135
3x185
2x235
2x5x285
1x8x285 (belt)

Went back to Lowbar. It felt good, although I need to be careful not to go too low. I also need to get more hipdrive. Normal issues after doing 3 weeks of HB I guess. Left side of lumbar/pelvis slightly annoyed, but no pain in my right knee, which has been threatening with tendinitis for a few weeks.

About bar placement I placed it *just* below my scapulae, a relatively narrow grip, hands on top of the bar, making sure to rest the bar squarely on my back, and not jammed between my hands and back, as I usually do. Seemed to work well. Looking DOWN while unracking (literally between my feet) also helped som.

Oxygen, as always, is a problem. I saw stars after the 8 reps. I had strength for at least 10, but I'm okay with playing it safe anyway.

I want a vid of these to check depth, arms etc.

[Keg]

I would definitely be playing it safe. No need to risk even an instant of blacking out or getting woozy when you have hundreds of pounds on your back.

Speaking of which, are you still squatting in an open back squat rack?

I had some light headedness the other day, for various reasons, and kind of wished I was in an enclosed power rack.

[Danish Viking]

I would definitely be playing it safe. No need to risk even an instant of blacking out or getting woozy when you have hundreds of pounds on your back.

Speaking of which, are you still squatting in an open back squat rack?

I had some light headedness the other day, for various reasons, and kind of wished I was in an enclosed power rack.

Yes, still shitty Hammer-Strength squat rack. I need to do those daily burpees or something so I can get my CV-conditioning in check. It's never going to be great at this altitude, but it would be nice to not have my lungs give out before my legs.

[Krump]

Hows the elbow doing?

[Danish Viking]

Hows the elbow doing?

Well enough as far as I can tell. But it's always something that creeps up slowly rather than being acute, so I'll have to see in the mid-long term how it feels. I do know that my hammies are semi-sore from LB-squatting again.

[Danish Viking]

Workout

General comments:
So my left elbow started hurting in the afternoon, making me go back to HB. I'll make it work somehow, and even though I was pissed about it at first, I've kinda gotten to terms with it, since they felt quite OK today.

Apart from that I'm tired today. It is Monday after all, and I leave on holiday this Friday, so lots of stuff going on at work and at home.

While on holiday I might not get as many regular workouts in, so I'll probably post up some ideas for some maintenance A/B-styled ideas.


Weight: 92,4 kg. (-0.1kg)

Workout time: 18.15-19.25
Warmup:
Air squats, flailing arms, Split squats, leg kicks

Press: (3-4 min rests)
2x5xbar
5x70
3x100
2x130
2x5x150
1x7x150

I thought these would be easier, if I'm honest, and was hoping for at least 8 on the last set. Might've been the elbow thing.

Chins (4 mins rest)
BW+25: 7,7

Added another rep here. I'm liking being able to use supine grip, even if I look like an idiot hanging from the Smith machine. Will go for 8 on the first set next time.

OL-Squat: (4 min rests)
2x5x45
5x115
3x165
2x215
2x5x250
1x10x250

I fucked around with lowbar with the empty bar for a while. This just served to annoy my elbow further. Bit the bullit and did OL-style.

They actually felt ok. During warmups and on a couple of reps I got a sharp pain in my right groin/inside of the thigh. I concentrated on a SLOW and controlled descent, which helped. No bounce doesnt make them easy though. No real complaints from my right knee, which is good.

I seem to get better power out of the hole going a tad deeper than just below parallel. I'm not sure this is great for my lower back, though. I'll

Ground out 10 on the last set - which slightly alliviates my feeling of being a pussy with this poundage. Had to take a knee afterwards, though. Another funny thing is that I feel that my abs are in pain shortly after each set. Probably just adjustment.