Cloud's Get Strong Log

[jacob cloud]

I used to keep my log on the CF forums, but this makes a helluva lot more sense, so here I am.

Background for those that don't know me: I got off the couch and got into SS a couple years ago, went through some injuries, a surgery, and more injuries. I put myself through intermediate training and have tried a bunch of stuff, including TX Method and Wendler's 5/3/1. I competed in my first meet in Dec 09. @ 6'1", 265 raw, I squatted 440, 485, 507. On the third squat, I was redlit for racking too early but I count it as a PR for all intents and purposes. On DL, I went 474, 501, 523. I performed one measly bench attempt to get a total, and due to a right shoulder injury, only attempted an easy 226. The vid of these lifts is located here: http://www.youtube.com/watch?v=sb6llXff4b4

After that, I moved from the Seattle area back to Austin, TX, where I grew up. I've been out of the gym for a couple months and am just getting back into it. I plan on using some linear progression to catch up to where I was, and then most likely going back on 5/3/1. I am aiming to compete next on July 10th, in Spring, TX @ 242 raw. I'd really like to hit about 525/275/550 at that meet. By the end of the year, I'd like to DL 600@220, and hopefully finally bench over 300.

Today was my first serious day of training with the intention of Getting Strong.

@ South Austin Gym (SAG):
Weight: ~250, no belt today
Warmup (WU): bikex3 min
Back Squat (BS): 45xlots (L), 135x5, 225x5, 315x3, 365x1, 405x1
Overhead Press (OHP): 45xL, 95x3, 135x5,5,9
Power Clean (PC): 135x3, 155x3, 175x3, 185x3, 195x3
Pullups/Chins: About 10...ugh. Doubles and singles.

Notes on today's workout: I wanted to see how my shoulder reacted to heavy weight on BS, and it felt fine. My legs were weak (especially my quads, which is very strange for me, since I am pretty posterior-dominant on squats), but I had my groove and it felt great to squat again. I should be able to rebound pretty quickly. On press, I was shooting for 10 reps on the last set, but was getting shaky and 9 was tough. PC's felt good to great, even w/o bumpers. I'm really focusing on not bending my arms early and using the hook grip on all sets. Pullups were dismal. No excuses, I suck at them and will be doing a lot more to remedy this.

This was my first workout at SAG and I doubt I'll be back. It's a fine place to lift some iron, and probably a good place to do kickboxing if you're into that, but after really considering my options, I think going back and joining Hyde Park Gym will be my best option to Get Strong. Fuck convenience (SAG is about half the distance and 1/3 the traffic as HPG) and price (SAG is about 1/3 the price). My goal is to Get Strong, and Get Strong I shall. One thing that bugged me and helped guide my decision - when I toured the gym on Friday, they had a bunch of small (25 and 35lb) KBs out and about, which I noticed and discussed with the woman giving me the tour. When I went to find them today for some KB snatches at the end of my workout (to practice for the 70sbig Tactical Strength Challenge), I was told by two employees that they were for use by classes only. Weaksauce. I also mentioned I was considering HPG and one guy tried to sway me by letting me know SAG had more cardio equipment...not the kind of environment I'm looking for.

Anyway, I should be updating this 3x/wk for now, as I plan on lifting every other day while getting back into linear progression. Later I'll probably switch to 4x/wk since I am still unemployed and have lots of time to lift and recover!

[kittenSmash]

Well it's about time you got your ass back into the gym. Thanks for the chance to catch up though, haha. I appreciate it.

[jacob cloud]

I have a lot of catching up to do!

Joined HPG today. Awesome place.

Weight: 250 on their scale

PC: 50kgx3,3, 60x3,3, 80x3,3, 90x2, 100x1,1,1,1,1 (on the minute, done kind of as a warmup, and to see how 100kg felt. Pretty easy, just not racking it very well)

FS: 100kgx1, 110x1, 120x1, 130x1, 140x1 (PR), 150xF

DL: 100kgx3, 140x1 or 2, 170x1, 200x3 (no belt)

BP: 45xL, 135x5,5, 185x3, 205x5,5,5, 185x5

Pull/Chins: 11

Back Ext: 10

Not a bad day! Lifting with bumpers is fun. Lifting around real lifters is fun. Everyone else (all females) in the Oly area was about 100 times better than me technically. Apparently one of their coaches was 9th in the Olympics for Russia. Good environment. I felt like a chump in my Chucks and crappy technique (esp ditching my heavy FS), but it's all good. Kinda warmed up with the PCs. Thought about doing full cleans but was embarassed in front of real lifters. I'll practice them when I'm alone. Didn't push too hard on everything (even ditched the failed FS quickly instead of grinding it out), just finding my starting points for linear progression stuff and getting my groove back. Full deads make me very sore w/o a belt so I only did 3 reps. They were a bit ugly anyway.

My rough plan will be alternating A/B:
A: BS 3x5, OHP 3x5, PC 5x3, Pullups/Chins
B: FS 5x3, BP 3x5, Rack Pulls, Pullups/Chins

I'll probably toss in some extra volume on the pressing movements after 3x5, like max reps with 135 for OHP and max reps with 185 or 225 on BP. I am toying with the idea of just adding 1 chin each workout so that the volume there will add up as well. Once I stop getting crazy sore, I'll add in some tire flipping, sled pushing/dragging, and other fun shit, since I also need to lose about 10 pounds of blubber before the meet.

[PVC]

Nice lifts bro.

[jacob cloud]

Thanks man, I feel like my goals are pretty far off, but it feels damn good to get working toward 'em anyway. Hopefully in about a month I can be in new PR territory on most of my lifts, and then start pushing kitty smasher a bit.

Been awhile since I've been this damn sore, though...although it's not as bad as the tabata DL w/ 315 I did in a buddy's garage a few weeks ago. That was like a trainwreck.

[kittenSmash]

I don't think it will take you too long at all, you 'stache rockin pedo. I am jealous as hell of your gym. I love my garage and all the stuff, but I can't imagine lifting in a gym with alot of serious lifters like that. All I've ever known is Balley's and here. Although being able to lift in my underware only if I like is nice...too much info??

[jacob cloud]

Never too much info! Wait, yes, way too much. I just imagine Kittensmashessexygirlfriend doing the same thing, though. Noice.


I had a friend in town for the past week and we really blew it out this weekend. LOTS of great food, beer, and good times. So after she left today, I sat down and read the new Starr article on split snatches...and halfway through, was changing into my gym clothes and out the door.

Weighed in at 254. I didn't do any split snatches, just normal power snatches, which I'm still terrible enough at. Did a ton of warmups and drills and worked up to 60kg, which is challenging to do with proper form and a good weight for me, for now.

Did 1 rep every minute. On the 16th rep, I missed (pulled short, distracted) but did another rep that was actually pretty good. On the 17th rep, I tore off a callous on my left hand. Doh. I was aiming for 20-30.

Oh well, it was good practice, but I guess I need to work on the finer points of the hook grip. I was rather sweaty and not using much chalk at all. Got the wound all cleaned up, applied New Skin (mother of god, that shit is the devil), neosporin, bandages/tape, and will work hard to get this stupid thing healed up quickly so it doesn't effect my "real" lifting too much.

On another note, the gym was practically empty (which was my goal)...except for a small chick doing pretty heavy Oly lifts with perfect form right next to me. Embarassing, but more importantly, inspiring. I really can't wait to get some heavy back squats in so I don't feel like such a puss.

[Alex Bond]

I feel your pain on the hook grip - with your hands so wide in the snatch it puts a ton of pressure on the thumbs, at least for me. Bright side is if you can snatch then the clean is trivial. You've been missing out on some fun at Eastside - Lonny is of course still doing his crazy benching and with the summer weather we've started running the Prowler in the parking lot. It is an evil thing, but I am hoping if I can get two or three sessions a week in on it I can get my conditioning to the point where I am not breathing hard after doing a short jog or something like that. My main goals involve more weight on the bar of course, but one of my best friends is a bicyclist who could arguably be called 90s small (6'2", ~190#). He makes fun of me for being fat and I make fun of him for being weak, both deservedly so, but to be able to beat him in a run, which would probably have to be short distance, at 50# more bodyweight would be pretty satisfying.

Good to hear that you've settled in and that your gym is rocking.

[ILiftAlone]

Hey Jacob, cool log. Ill be checking this one from time to time.

Hows the shoulder holding up? Im currently on the mend with some shoulder pain myself.

[jacob cloud]

Alex - glad to hear the updates at Eastside! I miss that place, though I am slowly getting accustomed to Hyde Park. Still, it's not quite the same. ;) Saw your numbers, damn! You've gone into full beast mode! I hear ya on wanting to be able to run and "do stuff" as well, I'm the same way. Looking forward to some Prowler time. Right now, just lifting is beating me up enough, though I did do some truck pushing with friends, and that was brutal...

Iliftalone - Shoulder seems to be holding up so far (knock on wood). One thing I learned at my last gym was that I needed to do a lot more rear delt/upper back work to keep my shoulder "tight," if that makes sense. The volume of PC/PSn and chins/pulls lately seems to be keeping it all in balance (rows worked before). So far, so good. What kind of pain are you going through on yours?

Today's Workout
247.2 on my morning scale, 254 @ HPG ~ lunchtime, no belt today

PC: Worked up to a 110kg single (starting with the bar, then 50kg, taking a few reps every 10kg up to 100, then 105, then 110), then 90kg 5x3 every other minute

BS: Worked up to a 405 single, then 315x5,5,5

OHP: 140(+5)x5,5,6

This was a tough workout. I had my left hand all taped up after losing a callous yesterday and did a ton of PC's. I was drenched in sweat by the time I was done with them, and had accidentally ripped a callous on my right hand. Doh. When I got to squats, I immediately had a very strange feeling in my right upper back - very tight, almost cramping. 405 was way harder than it should have been, and so was 315. It was very uncomfortable but I worked through it. Hopefully it was just dehydration from the 6 pack I polished off before bed, and the weight was light enough not to do any harm. Press was off a bit, but not too horrible. I skipped chins since my hands were toast.

I also got some great tips on my PC from a competitive Oly lifter. She had some compliments as well, so my ego wasn't too trashed. Apparently I am not redipping under the PC to catch it - I'm thrusting my hips forward instead of backward. Good stuff to focus on going forward. This is the lady whose coach was in the Olympics.

Not sure if doing PC's first will work as well I thought it would. While it is a great warmup, I was pretty tired by the time I got to squats, and since that's a priority, I might just go ahead and do them first, how Rip normally prescribes 'em.

Now, to go suffer through some more damn New Skin...

[ILiftAlone]

You'll have to excuse my non technical descriptions, I've only just started learning about the shoulder joint now that its injured...

It hurts on top where my trap connects to my shoulder and on the front left most side near my collar bone. My conclusion thus far is that its either a labrum or surpaspinautus injury. The joint has sort of a loose feeling to it and little popping noises when I move certain ways. Never had a single event that induced pain, it was just hurting one day while benching.

My plan is to start with some light high rep oh pressing soon. Your numbers are making it hard to stay out of the gym. I need to be stronger dammit.

[kittenSmash]

Never too much info! Wait, yes, way too much. I just imagine Kittensmashessexygirlfriend doing the same thing, though. Noice.


I'll have to work on pics...without getting caught. That wouldn't go over too well.
Oh, and you will be proud of my new facial hair PR, I'll post a pic soon. I'll bet I am far creepier than yours.

Edit, the pic is up. See my log man.

[kittenSmash]

ILiftAlone,
I tore my labrum two years ago. Fucker hurt. I stopped benching, and pressed at least twice a week. Really focus on holding "active shoulder" for a second. My shoulders started feeling alot better after a couple months. Do shoulder dislocates with a broom stick too.

[Jacob I. Briskin]

I like this thread.

[jacob cloud]

Shitty day was shitty.

HPG ~noon, 252lbs

PSn: 20kgxL, 40xL, 50x2,2, 60x5 singles, 70xF,F

FS: 60kgx3, 100x3, 110x3,3,3

Rack Pulls: 242lbsx3,3, 310x2, 400x2, 490x2

Bench, Chins: Skipped

I went into the gym totally stoked, but that quickly turned into totally shitty. Shoulders were very tight, had to warm up a ton for power snatches. Still wasn't very good except for a couple reps where I dipped a bit lower to catch it. Also noticed a very annoying pain in the front of my left knee, possibly from all the platform stomping during my power movements. Front Squats were harder than they should have been. Rack Pulls sucked, pulling from just below the knee. Used straps (per Rip) on 400+, and I hate straps, and struggled with them. Was hoping for 5+ reps at 490, might have happened if I had my belt and hadn't completely ripped off my left callous, but 2 was hard enough. My hands are FUBAR right now, I'll have to give pulling a rest until they heal. Will try to make it into the gym tomorrow to make up at least bench.

ajkhdfjkhasdfjhkasdfjballs

[kittenSmash]

So after reading your log I decided to try some FS and some PSn for a few reps today...those suck. I need to get back with the OL coach and learn to snatch. And FS suck because my rack position is gay. Anyways, I suppose I need to do them so you don't smoke me on those. Competition bitch!
You going to do the challenge on 70's Big Gant is talking about?

[jacob cloud]

Yeah, Mini-Me, aka Jake Brisket, challenged me and offered his woman as a prize, knowing full goddamn well he'd smoke me on pullups and KB snatches. But I'll do it anyway, if I can find a 24kg KB. Biggest I've found at my new gym is 16kg, and with my hands the way they are, I can barely hold onto shit anyway, so it's just gonna plain suck anyway.

[Jacob I. Briskin]

Yeah, Mini-Me, aka Jake Brisket, challenged me and offered his woman as a prize, knowing full goddamn well he'd smoke me on pullups and KB snatches. But I'll do it anyway, if I can find a 24kg KB. Biggest I've found at my new gym is 16kg, and with my hands the way they are, I can barely hold onto shit anyway, so it's just gonna plain suck anyway.

I seem to remember it was you who suggested the TSC as the challenge. And I have no regrets about being named after something so delicious.

[Robert Beckett]

Jacob C, do you ever coach folks just for grins? I need somebody to come yell at me to keep my knees out and critique my (no doubt) hilarious PC form. My wife tells me that she's not the one to do it. Repeatedly.

I work out at home (in Austin just north of the new Mueller neighborhood) in an outbuilding in our backyard. If you're interested in barter, I have a somewhat disused charcoal grill/smoker that I'd be willing to part with. Or whatever.

[kittenSmash]

Is it this weekend we are supposed to do the challenge? I don't have enough weight to max my deadlift at home. Looks like I will have to smuggle myself into a globo gym and hopefully max out before getting booted.

Robert, you are a brave man inviting a guy like Jacob to your home. I mean come on, he has a stache, and a rapist van. I know my butthole puckered up just mentioning that.

[Robert Beckett]

Robert, you are a brave man inviting a guy like Jacob to your home. I mean come on, he has a stache, and a rapist van. I know my butthole puckered up just mentioning that.

LOL, thanks for the heads-up. But hey - nothing ventured, nothing gained, right? I'll take my chances because I'm tired of feeling like I'm getting it wrong.

Good luck on the TS challenge, kittenSmash

[jacob cloud]

Jacob C, do you ever coach folks just for grins? I need somebody to come yell at me to keep my knees out and critique my (no doubt) hilarious PC form. My wife tells me that she's not the one to do it. Repeatedly.

I work out at home (in Austin just north of the new Mueller neighborhood) in an outbuilding in our backyard. If you're interested in barter, I have a somewhat disused charcoal grill/smoker that I'd be willing to part with. Or whatever.


Robert, I've coached a bunch of my friends into and through SS/TM/etc, but have never pursued it as a profession, because, well, I don't look all that strong (or fit), and that's what the masses want to see unfortunately. But I'd be more than happy to come out and lift with you and yell at you. That sounds fun enough that I'd probably only charge a beer or two afterwards. ;) (gee, wonder why I look like a fat hairy Kittensmash groupie??) Not sure where that neighborhood is since I just moved back to town (off S Lamar), but shoot me an email to jcloud at gmail and we can arrange a time for me to plan on not being hungover.

Also, Ksmash, the beard has grown back in a bit and the stache isn't sticking out nearly as awesomely lately. I should probably shave it down to just the stache again. After I won the league bowling championship last night, I stayed busy hitting up a pair of little ladies at an after party. For some reason, they weren't impressed by my van, and one (who is a skinny "kinesiology major") told me that my hamstrings were underdeveloped compared to my "awesome teardrop quads" (visible thanks to my cut off jean shorts, of course). I told her to eat a goddamn cheeseburger and threw away her number.

[Jacob I. Briskin]

I told her to eat a goddamn cheeseburger and threw away her number.

Fucking awesome.

[JAM]

I told her to eat a goddamn cheeseburger and threw away her number.

I blew Red Stripe out my nose laughing at this shit.

[Paul Sousa]

I blew Red Stripe out my nose laughing at this shit.

I love Red Stripe.

[kittenSmash]

That is fucking awesome. You should have told her that her posterior is under developed compared to...well anything. But no harm in nailing a skinny. She probably thought that was your thing. I mean with the stache, the sweet van and all.
And most certainly clean that shit up. We are representing a special fraternity of men with staches. I'd like to think it says, "sure I'm mature, but I still like to party...with 2 R's!". I will be proudly rocking mine to dinner at the Space Needle next Saturday. I'll put on my nice slacks, shoes, and a designer button up shirt. But I think I need to rock my Stihl chainsaws hat with my stache and chops.

[jacob cloud]

Glad you guys enjoyed me blowing off a completely decent opportunity for strange. Looking back, I could have handled this better. "Does this rag smell like chloroform to you?"

Ksmash - I have the plan ready for my 70sbig-stache-contest winning picture. Just need to sort out details. Bring it. If I win, you need to send me the chainsaw hat. Also, I think we scared away Robert.

Today: Introduced a buddy to Hyde Park and the main lifts, trying to convince him to join. He was a gymnast as a kid and has the retard strength for his size, was easily coached, and had very nice form for a newb. If he sticks to the program, he'll be a helluva lightweight. I worked in a few light sets on all the big exercises, but most importantly, I played around with a few tires out in the parking lot, and flipped the 650lb'er a few times. LOTS of fun, and instant metcon work. Also, weighed in just under 250 on the HPG scale, but probably just due to dehydration. Spent the latter part of the afternoon helping a friend set up his garage gym, which will be freaking awesome when it's done.

[Robert Beckett]

No I'm not scared away; just had a real busy weekend what with the gorgeous weather and having to work Sunday. I'll be in touch soon when I have a handle on my schedule. Thanks Jacob

[Jacob I. Briskin]

"Does this rag smell like chloroform to you?"


Possibly the best pickup line ever.

[jacob cloud]

HPG ~ lunchtime, 252lbs on their scale (wtf? oh yeah, a half keg of beer and a pizza last night)

BS: 335 (+20)x5,5,10 (all belted)
OHP: 145 (+5)x5,5,5 (belt on last set)
Kroc Rows: 85lb DB x20R/20L

Definitely have a pulled something or another on my right side, mid to upper back (feels like it's under the lat, near the spine). Extreme pain during squats, even at 135. Slightly better with the belt on, but still extremely uncomfortable and painful. Balls. Didn't bother me on press, but I was just weak in general so I didn't even go for extra reps on the last set. Kroc rows instead of PC's since I'm pretty sure it was the power oly movements that got my back in the first place.

Since my meet is coming up, I'm going to focus on that, and stop playing around with all the PC/PSn stuff as much. It's fun, but it doesn't help me towards my goal right now. Pulled muscles, ripped callouses, etc. don't help me squat 500+ again in a lighter class, and I'd really like to DL 550. Oh yeah, beer and pizza don't help either, so they're gonna get cut down big time as well. Boo. I wish I had the frame to be a legit 275'er.

[Alex Bond]

I've been doing Kroc rows for sets of 20, actually just did 85# also, they are a fun assistance move. They also work the grip a little bit, and I get pretty out of breath doing them. You should consider keeping them in the rotation.

[jacob cloud]

I absolutely will. Picked them up while goofing around in a friend's garage (after reading the 5/3/1 book) and love 'em. Also, if you've seen Kroc's BB-style back pose...jesus. They obviously work. I will ramp up to probably 2 sets of 20-30 reps, but today was just pissed off at my back and wanted to get out of the gym.

Looking at some anatomy charts, pretty sure it's the lower trap that's pulled (wouldn't be the first time). Meh.

[kittenSmash]

Whoa, no beer or pizza?! Ouch. I cut out the crappy food mostly, a little on weekends. But the beer is staying. I'm up to 243 in the morning, even with the "cleaner" diet. You aren't going for the 220 class are you?

[jacob cloud]

Ultimately, I'd like to be in the 220's by the end of the year, but I'll be fine doing my July meet at 242. I can't get rid of beer completely, but I guess I don't have to drink every night.

[jacob cloud]

Had a shitty day, went into the gym anyway because I was training the guy from Sunday again and I had already agreed to meet him there.

HPG ~6:30pm, 251 lbs

BP: 215 (+10)x5,5,5

TSC (http://www.70sbig.com/?p=1629 )

DL: 455, 495, 505 (gym PR, I guess)

5 min rest

Strict Pullups: 4 (stfu)

5 min rest

KB Snatches, max reps in 5 minutes: 105 w/ 16kg KB (not 24kg as prescribed)

I was pretty pissed off before the gym and I guess that's why I decided to push through the pain in my right lower trap - it's pulled pretty badly - and went ahead and got the TSC over with. I'm happy with the results, considering (I also have one hole in each palm from my callous BS last week). I was planning on just doing the one 455 DL, since 135 even hurt, but it went up so fast I decided to show off and do 5 plates. That didn't really pose a problem, so I decided to break the 500 barrier. It was a little slow, mostly at lockout, but I didn't hitch it or anything, and held it for about 10 seconds at the top.

Pullups...what can I say. I would have sucked at them even if I wasn't hurting. 4 is 4.

KB Snatches: Didn't have anything bigger than a 16kg KB so I used that. I used the strategy Gant had emailed me, and did 10 per arm, aiming for about 20-25 seconds each grouping (almost tabata pace, basically). Nice pace. Could have gone faster, but this was still a really good workout, I was huffing and puffing almost the whole time. I couldn't get my left arm's coordination quite right, which was killing my effort, but oh well. Not bad since I haven't touched a KB in a long time, or done any real conditioning. Not sure how I would have fared with 24kg, maybe 80ish? Maybe more? I need to pick up a 24kg pro model from muscledriver.

[kittenSmash]

Deadlifting 505 is a shitty day?? Dick.

[jacob cloud]

The day was shitty before the gym ;)

I was astonished that 505 even broke off the floor with the way my back hurt, to be honest. But it feels good that I'm not TOO far off my goal of 550ish in July. I think if I just work rack pulls, I can get there. The bar really slows down the last few inches.

[Alex Bond]

The day was shitty before the gym ;)

I was astonished that 505 even broke off the floor with the way my back hurt, to be honest. But it feels good that I'm not TOO far off my goal of 550ish in July. I think if I just work rack pulls, I can get there. The bar really slows down the last few inches.

Speaking of Kroc rows and deadlift lockout, I just happened to see this video of Kroc talking (http://www.youtube.com/watch#!v=RF8Fpssobvc) about programming and such, and he talks about what actually got him using the rows a lot was that it helped his deadlift lockout, he discusses this specifically starting around 1:30.

To follow up on the 70s big discussion, I also talked to Lonny about deadlift grip and he suggested the same as Henry, way up in the palm. I could see how that would be secure but it just seems like it would shred your hands, it felt like it the time I tried it. I think those guys might be exceptions in their ability to use this technique without turning their hands in hamburger, Henry and his dad having particularly strong hands from working in construction and Lonny from having 99.1% of his genes in common with those of a gorilla instead of 99% like most of us. For now I'm prepared to accept slower progress in the deadlift as long as there is still progress and I'll just deal with it as it comes.

[jacob cloud]

Alex, I saw that, but thanks for the reminder. Kroc rows it is for me! Hopefully this pulled trap thing will go away and I can start killing it.

I noticed that for my 1 rep deads yesterday I did carry the bar a bit higher in the palm than I normally suggest - just on top of the meaty pad beneath my fingers (which squished it and deformed it by the end of the day, but luckily, nothing ripped). I don't/can't do it for 5 reps, but for one reps, I kinda "oversqueeze" the bar in my nervousness/excitement/whatever. With the two missing chunks of skin right now, it was a bit painful, but 505 was locked in very well (and I felt like I could have held it for 30 seconds up top). For comparison, I could barely budge 405 off the ground with a double overhand grip - it felt like it was slipping so I put it back down and used the switch grip.

Keep working it man, and I'm telling you - take advantage of that fat bar! It's the shit. It's 15kg, not 20kg, but load it up with all 4 bumpers and the heavy clamps, and do some speed sets for ~10 reps at 198. Your forearms and upper back will feel it, I promise. Grip it HARD, too.

One other note - I don't hook any of my deads anymore. I feel like hooking warmups actually decreases my grip work. I do my warmups with a monkey grip (actually not letting my thumbs touch the bar) as well (up to 315). After my next meet I might try switching to hook and/or maybe even going sumo, but for now, I want to focus on using existing form to hit my goals.

[jacob cloud]

Hyde Park ~1pm, 250 lbs

BS: 355 (+20) x5,5,5

OHP: 150 (+5) x5,5,5

Chins: 5,4,4 (dead stop @ full extension on bottom, trying to stretch everything)

Foam Rolling - upper back area

Right lower trap still in immense pain, which makes everything 10x harder, especially squats (they aren't tough on my legs at all right now). Presses were way closer than I expected. I will begrudgingly switch to 2.5lb jumps already on the next press workout. Boo - was hoping to hit 160 3x5 first. I think the gym has half kilo plates, so I won't need to bring in my 1.25lb chips, but I need to check.

On a brighter note, the friend I am training is advancing rapidly. One week in and he shows lots of promise. I think I have him hooked - and keep in mind, this is a guy who came to me asking to "get more toned." He is 155-160lbs, deadlifted 175x5 with perfect form today, and has a ton of strength in reserve. How much? We'll find out as he exhausts linear progression. I foresee double bodyweight deads in a couple months, and possibly a 225 bench not too long after. I'm really enjoying tinkering with his programming - he likes higher rep stuff, so on his third set we'll set a goal of 8-15 reps and let him "rep it out a bit," much like a 5/3/1 workout. This teaches him to understand his own strength, set goals, and fight through a set to finish it. It also helps him get some more work in, and practice his form. Good shit.

I'll be hitting a pair of home gyms later today and will try to get in some more chins, maybe some light curls (tweaked my right bicep yet again on the first rep of my second set of presses), and most likely some kroc rows. I might even do some light conditioning work.

[kittenSmash]

You better milk some linear gains till you get back up again man. Is your P90x convert buddy I met still lifting with you man? My young, genetic freak buddy I put on a novice progression that I told you about got a bulging disc...trying to dead 650! He got 640 though. I can't believe he just started deadlifting. I told the program doesn't call for 1rm attempts, but hopefully he'll be back at ot again soon. He was still progressing linearly.

[jacob cloud]

Yeah, dude, I'm planning on milking linear gains as long as I can, or at least until I have to start prepping for the next meet. Hopefully that will get my work sets to about: Squat - 425, Press - 165, Bench - 245?. I'll be doing more rack pulls than full deads and don't care too much about PC's right now. The linear model is why I'm suffering through with this trap pain and just hoping it goes away before stuff gets real heavy for me. I could probably do 405+ 3x5 on squats right now if it wasn't for that - my legs still have it, just not the rest of the supporting cast.

Your buddy is a FREAK! 640? 650? Holy balls, man! What does he weigh, and what is he shooting for? Insane. Hope he heals up quickly.

My buddy Ward that you met is still lifting, but has been "cutting" down to 175 for a vacation to Mexico. When he gets back, we're going to get his linear gains back and then do a 5/3/1 with a bunch of metcon for him. I'm trying hard to get him in the next meet as a 181 so he can focus and get his DL over 400. We've been working on his garage and it's coming along nicely, I'll post pics when it's done. Just got the nice wood and rubber flooring done yesterday, paint, cage in position, etc. Cool stuff.

[Jacob I. Briskin]

Sorry about your trap, man. Just wanted to say, I did get 20 pullups, and I have you to thank for it. I was only going to shoot for about 18, but then you predicted I would get 20...so I did. Also, 76 snatches with the 24kg.

[jacob cloud]

Mini-me - your TSC results are awesome, congrats. I can't wait til I can get 20 pullups...on the moon, maybe.

HPG ~11am, 252lbs

BP: 220 (+5) x5,5,5 (no spotter)

Back Extensions (horizontal apparatus): 5x10

Foam Rolling

Dips: 3x5

Krocs: 85lb x15L/10R

My trap is fucking killing me, so I skipped front squats and deadlift work. Bench was OK, my elbows flared more than I'd like, but I'm glad I got all my reps without the confidence of a spotter - I can't afford to miss any BP workouts, and will likely go to 2.5lb jumps after I hit 225. Tinkered with a glute dev machine, but my back didn't like that, so I settled on doing some back extensions. Got the crazy lower back pump/cramps, which is super painful and sucks. Tried foam rolling it out but just wanted to lay down. Managed a few dips, then my upper back laughed at me and called me names for even thinking about Krocs. Should have done some light reps and/or more foam rolling, but I was hunched over like a drunk hobo looking for pennies, so I left. Time to go sit in Barton Creek or the pool.

[jacob cloud]

Oh yeah, and I either got a bug or ate something that didn't agree with me over the weekend, but I've been eating/drinking enough to where I don't really feel sick, even though it's obvious that I am. Hopefully ignoring it will make it go away.

[kittenSmash]

Shit man, if your body doesnlt fall apart you'll be back hitting PR's in no time. But it seems your upper body hates you.
My buddy is like 6'2", 268lbs I believe. Probably 8 or 9% bf. Dude has the genetics and the work ethic to be a champion strongman. He wants to be Mariusz.
I'm glad to hear Wade is still hitting the weights. And I'm jealous of your guys garage gym that's going together, I plan on adding a bit more to mine this summer. Really need flooring like you guys did.

[Alex Bond]

We've got a new guy at Eastside, I saw him doing 3 sets of 5 squats and presses and asked if he was doing SS and he said yeah. In the month he's been here his squat work sets have gone from 225# to 315#. I'm trying to get him to go to a meet, I'm pretty sure he'll do it. Another one joins the ranks...

[Robert Beckett]

Jacob, thanks for the great advice and help on Saturday. It's a huge relief to know that I have specific, fixable things I'm doing wrong, and it's not just that I'm genetically cursed or whatever. My wife Stacie enjoyed meeting you too. If you need a reference let me know, and if you get a hankerin to use the C2 after a HPG session or whatever, give us a call. It would have to be after 5:30 weekdays or anytime on the weekend, but it's a shame for me to bogart it if you want to use it. Just remember my building isn't climate-controlled :)

I hope your back & shoulder feel better soon and you get back to romping and stomping in the gym ASAP

Anyway, I was impresssed with your knowledge and helpfulness and professionalism and all that good stuff. I'll let you know how my poundages skyrocket as soon as I fix the weirdness that's been holding me back.

[jacob cloud]

Robert - thanks for the kind words. Had a blast meeting you, your family, and your sweet home gym. Keep me in the loop and tell me the good news when you hit some new PRs. ;) And thanks for the beers! We enjoyed them while working on my buddy's garage gym later that night.

Alex - awesome! I've seen a couple guys doing SS at HPG but haven't approached any of them...yet. Waiting til my squat sets are back in the 400's. Ha. Now if you could just convince Lonny and Henry to read some of Rip's stuff...

Ksmash - did the dude play ball? Jeebus. Tell him he's a jerk and he should only compete in equipped PL divisions.

Yesterday - skipped gym, felt horrible. Trap is still bugging me, stomach was still all jacked and I didn't feel like duecing at the gym.

Today - feeling slightly better, so I did 9+ miles (per GPS) through the Green Belt. Nice active recovery w/ lots of sun. Sad to say that my legs are nowhere near what they were when I was climbing Mt. Si every week, then St. Helens and Camp Muir @ Rainier last summer. They'll come around, though. Also...I'm fat. Barton Creek was filled with enough men's-health-reading 19 year olds w/ abzzzz to give me a complex. Lame. Gonna go back tomorrow with a natural DD-equipped 108lb model and see if that makes me feel better while I figure out how to approach this diet thing.

Also, I hope all of you readers are doing both May contests from 70sbig.com - don't let me down!

[ColoWayno]

Hey, just thought you might want to know I ralphed at 18k feet on Cotapaxi in Ecuador and had to turn around a few years back. I think loosing it actually cured me and I would have finished strong, but it wasn't to be that year.
I've climbed Pikes Peak about 7 times, though not in about 4 years. I don't know if I'll get back to the states in time to try this year... we'll see how my conditioning here goes. Could try it in the Winter but it gets all kinds of cold up there.

I lived in Portland and Seattle back in the early 90's but I wasn't into climbing then... pity.

[Robert Beckett]

Also...I'm fat. Barton Creek was filled with enough men's-health-reading 19 year olds w/ abzzzz to give me a complex. Lame.

FWIW, my wife told me "That Jacob shouldn't be so self-deprecating about his body." Apparently you have a hot body. But then maybe (being married to me and all) it's just that her standards are low. ;)



Gonna go back tomorrow with a natural DD-equipped 108lb model and see if that makes me feel better while I figure out how to approach this diet thing.

She sounds like a really nice girl. If you know what I mean. But unless she just has really hyperdeveloped pecs, it might be that she could stand to gain a lot of muscular bodyweight.

[jacob cloud]

Robert, LOL! That totally made my day. Thanks (to both of you)!

Colowayno - dang. Awesome. 10k is pretty tough for me, but 18k? Sheesh. That's awesome. Yeah, I miss Seattle sometimes. Portland is neat, too. Luckily we have some decent outdoor stuff here - just got back from a trip down to the Greenbelt yet again, which is always fun.

Today's workout @ HPG, ~lunch, 250 lbs

BS: Skipped

OHP: 152.2 (+1kg) x5,5,5

Back Ext: 8,10,10

Chins: 5,5,4

Trap still in lots of pain, so I skipped squats since they hurt it more. It's getting better, and I'm hopeful I can get back to the squats next week. Press was tough...my buddy laughed out loud at how slow my last rep or two was. Sucks, but it is what it is - and I got my sets, so I'll jump to 155 next time and bang those mf'ers out, too. I will not stop. Since that was really the only purpose for being at the gym today, I was glad to get my reps.

Have I mentioned that Lyle McDonald watches almost all of my workouts? Yeah, that Lyle McDonald. I haven't asked him for diet advice, even though I probably should, but he coaches several ladies and our timing is good enough that we're almost always about 20 feet from each other at the gym. It's a small world. One of these days, I'll talk loudly about how Rip took my squat from 225 to 415 in just a few short months on SS, back in the day.

Also, HPG is having a push/pull comp in June, so I guess I'll have to work on my bench some. No pause...300?

[jacob cloud]

HPG ~ lunchtime, 250lbs

FS: Skipped

BP: 225 (+5) x5,5,5

Krocs: 65lbs x20/20 x 3 sets

Dips: 10, 7

Hanging Holds: x2

Trap still bothering me so I just went in to hit my bench so I could keep up my progression there (skipped FS and rack pulls). Went a tad wider on grip, since that's what felt best today (middle finger on rings). Got all my reps, but technically the guy I asked for a spot touched the last one. It wasn't until about 2" from the top, which would have been an easy lockout, but whatever. This was after I clearly explained to him how I wanted him to spot. I was frustrated, but oh well. Bar speed was surprisingly good, and downright fast on the second set.
Went lighter and faster on Krocs - could still feel it for sure on my right side.
Dips were much easier than last time but I was spent after them and didn't feel like pushing it on pullups, so I just hung there a couple times to work grip and stretch my upper back.

The dip rack at HPG is in front of a mirror, and I have to admit, I'm noticing some increased upper body mass, which is nice. I typically have a real hard time putting anything on up top, but I gotta say, I actually noticed some shoulder/upper back muscle finally - like, a lot more than I've had in the past. Granted, I don't flex in the mirror on a regular basis, but I was surprised at what I saw. My diet has sucked (had a bottle of wine for dinner last night...true story), but I've been drinking a PWO shake, and been pretty consistent on my upper body exercises, including Krocs. Hopefully it keeps up and someday I can be yoked like Kittensmash.

[kittenSmash]

Shit, I wish I were yoked. Working on it though. I bet you are looking mad sexy with the added upper body mass. No homo. Good call on a bottle of wine for dinner. If that's working for you, perhaps I should try it too. Do you think a half box of Franzia will produce the same results?

[jacob cloud]

Glad you threw in the no homo clause - I was pretty close to texting you some pretty racy pics. You'll have to wait for the Maystache contest results like everyone else now.

Not sure about Franzia - I think it has to be a wine from down under, because, well, it's still cheap, but not complete crap. I know for a fact it has to be red wine, because white wine sucks. Also, you have to give the evil 70sbig smile to everyone you see once the red wine has stained your teeth and made you look like you just mauled a bear in the park.

On another completely unrelated note, I think my roomie is scared shitless of me.

[kittenSmash]

Glad you threw in the no homo clause - I was pretty close to texting you some pretty racy pics. You'll have to wait for the Maystache contest results like everyone else now.

Not sure about Franzia - I think it has to be a wine from down under, because, well, it's still cheap, but not complete crap. I know for a fact it has to be red wine, because white wine sucks. Also, you have to give the evil 70sbig smile to everyone you see once the red wine has stained your teeth and made you look like you just mauled a bear in the park.

On another completely unrelated note, I think my roomie is scared shitless of me.

So looks like it will be some Yellow Tail for me then. And I happen to like chardonays, dick. I literally LOL'd reading that though, cause I can totally see you jumping out of a bush at the park with a red mouth and a singlet on.
And don't worry about your room mate, my best friend since preschool lives with me, and he's scared of me too. Same with the neighbors.

[jacob cloud]

Felt like crap today (hungover), made it in a little later than normal to HPG to at least get my press on:

250lbs (the stupid scale says I'm either just under or just over, depending on how I slide it)

OHP: 155 (+2.8) x5,5,5 + long hold up top

Back Ext: +25lbs x10,10,10

Chins: 5,4,4 (meh)

Trap still bothering me, tried to get under some light weight last night on my buddy's squat rack, no go. At least my progression on press and bench is continuing. I believe my all time PRs are 162.5 3x5 press and 235x5,4,4 or something like that on bench. Need to blow those away and get to 200/300 1RM land. I'd really like to get to working sets of 185/275 - is that too much to ask?

I've been riding my little 24" BMX bike around, to the store and whatnot, but my legs are itching for some squats. As is usual when I don't squat for awhile, my knees are starting to act up. Hope this trap is healed quickly so I can get some heavy shit on my back soon.

Worked out next to a guy that looked to be doing SS, which is always cool. I didn't have the heart to tell him his high bar squats were a bit high, but at least he's on the right track.

Last note - my gym is doing a push/pull (bp/dl) contest in the parking lot in July, but I think it's like a week or two before my meet. Not sure if I want to go all out that soon before a meet. Need to check the exact dates and maybe use it as a 90% effort day or something like that, just for the social aspect.

[jacob cloud]

Morning weight on personal scale: 245.8
HPG ~ 10:30am 250

BP: 227.2 (+1kg) x5,5,5 (no spotter)

Green Machine Rows: 8 plates x10,10,10

Dips: 6,5,5

Pullup Hold: 1 - 45 seconds?


Quick workout. Got my bench reps, which was my biggest goal of the day (I lead a miserable existence). Felt wasted after that. Will do some pullups later if I go over to my buddy's place (we're building an outdoor pullup bar for him). Which means I'll have a Studbar for sale if anyone's interested.

Starting a very concerted effort at a "diet" as of yesterday. Basically 1/2-1 cup of starch (rice, sweet potato, or oatmeal) and 6-8oz of lean meat + fruit or veggies for 4 meals, plus a PWO shake of sugar and protein. We'll see if I can keep making strength gains while dropping a bit/ton of fat. Low carb tends to zap my gains in the gym as quickly as it drops the fat, which I'm not really willing to do right now. Still getting rid of a few things in the fridge, but should be in full swing next week.

Also, I'll be in Dallas this weekend - do I have any buds there? Hmm.

[kittenSmash]

Damn bro, you've been living it up. Just training, eating, drinking, and traveling around? I need to join you. I didn't get to train today cause I drove all the way up to Annecortes and back. Just grabbed a half rack of Long Hammer IPA though. You guys can't get this shit down there!
Good job on the bench. A couple months back you could only have dreamed of that, you're going to catch me probably. What was your 3X5 PR before the shoulder started acting up?

[jacob cloud]

Yeah, you guys have some good beers that we don't get - luckily, TX is no slouch when it comes to microbrews, either. We have some great shit in 512 brewery, Live Oak, Real, etc. all pretty close by. I need to start checking them out in person, now that I think about it. And we have our Shiner to your Redhook. Good stuff, available everywhere, pretty cheap. I'm thirsty.

LOL, I doubt I'll ever catch you on BP, but I feel pretty confident I will take back my squat title someday! My all-time best BP 3x5 was like 235, I think. Dismal. I don't think I've ever 1 repped over 255 (I might have done 275 once, but I doubt it)! It's time to get some decent numbers, damnit. 275 is right around the corner (if I'm not there already), 300 should be pretty close, and the magical (for me) 315 WILL happen. Anything past that is fine, but once I get to 315 at least I won't be a pussy anymore. I think extra tri work and back work will be key for me. Both are pretty nasty weak spots. I was looking in the mirror trying to pinpoint my "funky trap pain" and I honestly couldn't see my mid and lower traps. That's not good for a 250lb dude w/ a 500+ DL. It's kinda creepy.

Anyway, hit the gym a day early today, since I had to drive up to Denton to hang with my uncle, where I am now. Don't have my journal on me, so these are off the top of my head:

HPG ~ lunchtime on Sunday, 250lbs (was down a pound on home scale to 244.x)

OHP 157.2 (+1kg) x5,5,7
Back Ext: 12, +25lbs x 10,12 or something like that
Dips: 6, pain in shoulders, stopped
Krocs: 70lb DBs (+5) 3x20 each arm

I was all shaky and pumped during presses, and went for a couple extra reps on the last set. Nailed 'em. These were easier than the last two workouts for sure. Real fast bar movement. Paying attention to form and extra tri work (dips) seems to be working for me. I've also been eating pretty consistently on this new "diet." I really think I'll add a bit of muscle/strength while dropping fat. I like it so far. It's much kinder to my workouts than my low carb attempts in the past (though those were MUCH faster to show scale improvements).

I went to Lyle McD's supp seminar on Saturday. It was good stuff - nothing he hasn't discussed in his articles, but hearing it in person and asking questions is valuable. I need to grab some calcium citrate and a couple other things I haven't been using, and make a new order from trueprotein.com. I'll probably lower the sugar in my PWO shake and do 1:1 sugar/protein, I think. I might also start sipping a mild shake during workouts, but we'll see. I might be too lazy for that. I like my trips to the water fountain between every set. I also have a tub of creatine monohydrate I'll start pounding when I get back to town.

I'm only like an hour away from Wichita Falls, shoulda planned the trip a little better. Next time, I'll have to stop by there for sure.

[jacob cloud]

HPG ~12pm, 250lbs still

BP: 230 (+2.8lbs) x5,5,5

Green Rows: 9 plates (+1) x10,10,10

Dips: 12, 8

BS: Worked up to a 405 single (no belt), trap still in lots of pain, backed off to 225, still hurts, quit

Curlz: 45x40

Glad to get my bench reps, but that's about it. Might not be able to do this 70sbig challenge for reps this month...but the handlebar stache is pretty sweet.

[jacob cloud]

Off days are boring. I slept funny on my shoulder last night - it's been bothering me all day, really badly. Icing it now, which helps. Might put some topical NSAIDS on there later.

But I used the time off to investigate some more diet-related junk, and have come to the conclusion that I'm going to start using skim milk (24oz) as a PWO shake rather than the sugar/protein mix I've been ordering from trueprotein. It's about half the price, has fewer carbs, and I wouldn't be surprised if it flat out works better for a bunch of reasons.

So, I figured I'd post my basic diet and supp plan and see if anyone has any input:

Bfast: black coffee, 1 cup oatmeal w/ trueprotein sampler pack mixed in, large orange or apple, multivitamin, 4000iu Vit D3
Workout
Post workout: 24oz skim milk
Lunch 1: chicken breast, 1 cup rice, green veggies, fish oil (600+mg EPA/DHA/pill)
Lunch 2: chicken breast, sweet potato, apple, fish oil, Calcium (Citrate, need to buy, 800-1600mg)
Dinner: 8oz lean beef, 1 cup rice, green veggies, fish oil
Dessert: Diet Jello w/ whipped cream
Before Bed: 2 fish oils, 300mg Magnesium, 50mg Zinc, 25mg Diphenhydramine HCI (sleep aid when needed)

It comes out to minimal fat (50ish grams not counting fish oil), 200-250ish carbs, and 250ish protein, about 2200-2500 cals or so. Not a lot, but if it's not enough, I'll end up adding something before bedtime I think. The only other supp I need to add in is some joint stuff (Glucosamine, MSM, etc) and creatine monohydrate timing.

This is a pretty big departure from the low carb/high fat/protein diets I've used successfully in the past. The low carb stuff works REALLY well for me at losing fat, but unfortunately, I also lose a bunch of strength and intensity. This is a weird diet for me, but we'll see if it works. It should save me a ton of money from not eating out as well.

It should be a given that I will drink some beers and have a cheat meal at least 3x/week, so that'll slow down gains/losses/whatever, but if I can get 1-2lbs/week and keep up my linear progression on my pushing movements for awhile, I'll be very happy. Thoughts?

[kittenSmash]

I'd change breakfast to biscuits & gravy, 6 eggs, bacon, hashbrowns, ham, and sausage. 2500cal sounds way too low man. I want to cry just thinking of calories that low. Why not up the fat a little at dinner instead of carbs? Still not low carb, and more calorie dense. Don't forget wine, might be a better choice than beer while cutting. I don't think you will maintain progress on strength long on 2500cal, isn't that how much 135lb hot chicks eat?

[jacob cloud]

Today was tough in the gym. I didn't follow my hot chick diet very well yesterday, had some personal drama. I underate and overdrank, though I did have some stellar BBQ at lunch - hit up Green Mesquite when you're in town, people. Prep is key on this dumb diet. Making big batches of rice and chicken now and will stock up on the other crap after I eat again - shopping when hungry is bad, mmmk. Almost done with my PWO mix and really looking forward to milk, even if it is skim crap. If I need calories somewhere, I can just swap that to real milk.

HPG @ 10:45am, 250lbs (barely - 24x's next week for sure for the first time since I joined this gym I believe)

OHP: 160 (+2.8lbs) x5,5,5
Back Ext: +25x12,12,12
Krocs: 75lb (+5) 3x20 each arm

I barely made my press reps and was wasted after that. Quick workout but Krocs really had me gasping for air. Right trap hurts a lot after squatting earlier in the week. Balls. At least I am on pace to hit PR's on press and bench in the next few workouts, which is motivation enough to make sure I get all my measly hot chick calories in over the next few days.

[jacob cloud]

Hot chick lunch #1:

http://i50.tinypic.com/2r2c686.jpg


It's really not bad. These chicken breasts are tiny so I'll take two today. Breakfast is pretty filling, two of these lunches ain't bad, and then a similar dinner. It doesn't keep me full for long without much fat, but it ain't bad.

[jacob cloud]

Sat - Went and hiked up/around Enchanted Rock, then BBQ at Cooper's in Llano. Nom nom.

Sun - walked up a couple stairs @ Mt. Bonnell, otherwise super lazy.

Mon -

HPG @11:30, 250lbs (yet again...244.6 on my AM scale)

BP: 232.2 (+1kg) x5,5,5

Green Rows: 10 (+1) x10,8,7 (2nd & 3rd sets were really ugly)

Dips: 13,8

Curlzz: 65x10, 95x8,8

Right trap still uncomfortable, not quite painful. Shoulder still hurt/sore from sleeping on it funny last week. I was REALLY out of my groove on bench. Worst form I've had in quite awhile, but managed to get all my reps in. Used a crappy thick bar and didn't have a spotter around. Butt tried to come up off the bench on one rep, which is unusual for me.
I lofe linear progression. IF I can stick out these 2.2lb jumps, I'll be over 250 for reps by the end of June...which would be freaking stellar. That would mean 275 3x5 in August, if I can somehow keep it up. Awesome - that *should* translate to a 315 1RM, I would think.
Anyway, quick workout, I really need to go back in and do some light squats, sled pushing, or tire flipping tomorrow. My legs are tiny compared to what they used to be. I guess I could leg press, but that would be gay.

[kittenSmash]

Leg pressing, plus those lunches you keep stealing from models...you're going to be one ugly chick with that 'stache. I suppose you should start shaving everything now just to get used to it.

[jacob cloud]

I'd rather have my legs shrivel up into little pencils than leg press, don't worry.

HPG@11, 250lbs (does this scale even f'n move?)

OHP: 162.2 (+1kg) x5,5,5.5
135x8
95x14

Back Ext: 30lb DB (+5) x15,12,15

Krocs: 80 (+5) 2x20 each arm


I was feeling pretty gassed today, right shoulder very uncomfortable and tight still. Press was very tough, but this equals my all-time PR, I believe (gonna dig through the archives and check, because yes, I care about such things), and I damn sure wasn't gonna miss a rep. Probably could have squeezed out a 6th rep on the last set (my best set), but it was moving so slow I didn't want to go to failure, so I aborted the rep and did a couple drop down sets instead. Dropped a set on Krocs as I work up to one heavy single set of 20-30, which I believe is how Kroc intends these. Alex, anyone - how many sets do you do?

Have had a couple people mention that I've lost weight, which I haven't, so who knows.

[jacob cloud]

Sweet, I looked through my old logs and my PR for press was actually 160 3x5, so today's was an official PR. That makes me happy. I'll have to go back further, to when I first started SS, to look at bench, but I know I'm coming up on that, too.

I'm also thinking that I will switch to using bumpers for press, with 1kg bumps each workout. The bumpers seem to be higher quality than the iron plates near the squat racks I'm currently using, and probably more reliable/repeatable as far as being near the advertised weight. Also, I will probably use the higher quality Oly bars over near the bumpers.

My 1RM PR for press is 185 (I weighed about 10 pounds more than I currently do)...I think I could probably hit that now on a good day, but don't want to interrupt progress to find out just yet. I'll pick up on the next workout at 74kg, less than a pound bump over where I was today, but I'd rather go slow and steady than to miss reps.

[Alex Bond]

I only do one set of 20 with each arm, but that's after 3 sets of 5 rowing on a machine, so your mileage may vary. I got up to 95#x20 with each arm, but I crashed hard when I attempted 100#. Maybe it was a bad day or whatever but I got like 10 each. I think were I to try to do multiple sets of the Krocs, I wouldn't enforce 20 reps each time - more like 20 the first set, and as many as possible up to 20 on the 2nd and 3rd, and expect like 15 and 10 reps there, and use a slightly higher weight. I hear some bodybuilders like to do it this way - set a weight and do multiple amrap sets across with limited recovery in between, and be okay with fewer reps on the later sets. Might be worth a shot. I'm starting a new job next week that will be pretty demanding on time and cut me down to 2 visits to the gym a week, so personally, I'll probably be cutting out pretty much all my assistance stuff so I can spend my limited time on the big lifts. I'm also thinking about timing rest periods - resting 10 minutes between squat sets of 5 doesn't fly when you've got limited time in the gym. 10 sets of 3 on a three minute clock? I'll know I'm going to the dark side once I start doing super sets.

[jacob cloud]

Cool thoughts on Krocs, gives me something to think about.

For your situation, I know you're not a #1 fan, but 5/3/1 might be a good choice. Bench/Squat one day and Press/DL the other. The first two sets are downright easy, so you're looking at like 2 min rest between them before the "all out" set. You could arrange it where you do the 2 big lifts and some mild accessory work and be in/out pretty quickly, while still slowly improving your numbers. Is the 2 day/week schedule going to be long term? Stupid jobs...I mean...congrats. ;)

[Alex Bond]

2 a week for the next 6 months. I think I still have a shot at a 1200# total on June 26th, then it is just maintenance until November or December. I hadn't thought of 5/3/1, but maintenance or slow growth actually seems like the perfect application of it. I also commissioned a welder to build me a prowler-type sled and I have a 1 pood kettlebell so I should be able to find a way to keep myself busy even on my no-gym days.

[jacob cloud]

1200? Heck yeah, man, that's a great goal. What was your last total? I think mine in December was 1234 (485+226+523). You'll be beating that up in no time and what are you, 22? Damn! Wish I had started lifting smartly back in the day. Yeah, 5/3/1 is good for weird circumstances because it's so flexible. Are a bunch of the guys from Eastside competing at the next meet? I need to order a KB or two for some metcon, it's fun enough that I'll actually do it. I still haven't touched the Prowler at my gym. I'm a horrible person.


Weighed in at 242.x this morning, a recent low. Got a 90 minute massage focused almost completely on my back. The chick was like..."your right scapula is GLUED down, wtf." She worked it pretty hard, but I think I'll need to really focus on stretching it and getting my ROM decent. She also noticed some discrepancies in my spinal erectors, which was odd. Need more foam rolling. I went ahead and treated the massage like a workout and just downed half a gallon of (skim) milk. If the trap starts cooperating, I still want to hit the next PL meet, but if not...I'll probably only go there to handle a buddy at his first meet.

[kittenSmash]

Kiera Knightly wanted me to tell you to quit taking her meals. And her estrogen milk.

[jacob cloud]

My boobs are still bigger than hers, I think we're safe.

Also, what's more disturbing...that I can't find my singlet, or that I was looking for it?

[Jacob I. Briskin]

My boobs are still bigger than hers, I think we're safe.


This reminds me of a funny conversation between me and my girlfriend (who thankfully doesn't read these forums...I think). Paraphrased:

She: I can't believe you're blowing me off to go hang out with Bill [my buddy who is a 242 powerlifter...at 5'9"]
Me: Well, he's trying to persuade me to be the frontman for his Led Zeppelin cover band.
She: But he doesn't even have tits!
Me: Honey, he has about 20% bodyfat and benches 405 without a shirt, I'm pretty sure he has more chest than you.
She: *Hangs up*

[jacob cloud]

Bwahahahahahahahaahahahahaha


<imsrenee>

[jacob cloud]

Went to the gym with the singular goal of destroying my previous bench 3x5 PR. I know it's not much, at 235, but this has been a sticking point for me for 3 years. This will make the third time in as many years that I've attempted this weight...and by god, the first time that I'll actually get it.

And I did.

My last rep was slow, and it took a lot of intensity and drive, but I got it.

And that is a good thing.

I did a drop set of 135x20 afterwards (close grip), then left, happy with my achievement. Have a good weekend, folks.

[kittenSmash]

Good job bro, that deserves a beer. Glad the shoulder has been doing better.

[jacob cloud]

Ha, I felt great about it til I saw someone squatted 405 for FOURTEEN. Fucking ridiculous, man. I think soon you'll be outpulling your Duramax.

[kittenSmash]

Yeah, who would try that shit? What a douche. I doubt he'd out pull a 1000lb-ft. tq badass piece of American machinery though.

[jacob cloud]

I dunno, I heard the Duramax hardly ever ran anyway. 500+ all the time is better than 1000 half the time, right?

[jacob cloud]

Holiday, shmoliday. I went to the gym anyway. Ate enough over the weekend to make Kittensmash proud, didn't bother weighing myself today. I wanted to make sure I fed the muscles that keep giving me PRs.

HPG ~11:30

OHP: 74kg (+.8 lolbs) x5,5,5

Press Starts (to eyes): 90 x5,5,5

Push press: 90 x5 (just cuz)

Krocs: 85lbs, 25 reps/arm

I read Starr's article (http://startingstrength.com/articles/stronger_press_starr.pdf) about how to improve the press and decided to put in some accessory work from that. The press starts will be worked into sets of 3, per the article, and I'll work on holding them a little longer while at eye level. These were interesting and gave me a new found respect for 200+ pressers. Can't wait to be one myself. Hopefully these will help. I'm also going to continue doing my dips on bench day until I can get up to Starr's 4x20 rule, which is a shitload of dips. I am very close to stalling on press, each 5th rep is a huge struggle.

Afterwards, I spent a bunch of hours helping a buddy build a patio. Shoveling dirt, sand, etc. was quite a workout (in the heat, at that). Then I went to another buddy's place, and he and a friend were doing scaled Fran, so I did that, too. Mostly jumping chinups and 45lb thrusters, about 5 minutes.

Then I took some pics of my sweet stache and sent 'em in to 70sbig.

Busy day. It's 4am, time to hit the hay.

[jacob cloud]

HPG ~12:30

BP: 237.2 (+1kg) x5,5,5 (PR)

Dips: 8, shoulder pain, then remembered that I normally do back work first, so...

T-bar Rows: 90x8, 135x5,5

Dips II: 8,8,8,8

Curlz: 30x10, 80x5, 100x5,8, 110x5 (ugly)

Bench was tough, but I got it. The last rep of the day took, no shit, like 15 seconds. I thought about getting a spotter for the last set and am glad I didn't. No spotter in the world would have allowed me to keep grinding on that last rep, but this way, I had no option but to succeed, and I beat it. It was about 2/3 of the way up when I just lost all momentum, and the bar starting going up 1mm at a time.

The gym got rid of my beloved chest-supported "green row" machine, sadly. T-bar rows suck and will not do as a replacement. I will likely go back to normal BB Rows, aka Pendlay Rows. Second round of dips was a little better, but my shoulders were very tight, probably from the bike crash I had the other day, which also has my neck in serious pain. 2 min rest between all my accessory work today.

Curlz were just for fun - they kill my forearms the most. Go figure.

If you haven't seen 70sbig.com yet, I'm on today's post with a bunch of silly stache pics. Good times, check it out and have a laugh.

[HamptonMike]

Classic post over at 70's Big. My favorite was the picture of you pointing out yonder mountains to the lady.

[jacob cloud]

Haha, thanks man, glad you liked it. I thought it'd be funny to get my vegan, hybrid-driving, hipster roomie involved with a 70sbig picture. She wasn't too amused, so I just started really cheesing out til she finally smiled. There aren't a whole lot of mountains in Austin to point at. ;)

[HamptonMike]

That's even better. I'm sure Floyd and her hybrid look awesome parked next to each other. Kind of like an automobile mullet.

[Jacob I. Briskin]

You're insane.

[kittenSmash]

Your post on 70's Big today was the shit. You need to do more. It makes me want to chronicle my next adventure. Damn you for setting the bar so high.

[jacob cloud]

Well, considering your response to me squatting and deadlifting 500+ was to get insanely stronger than me, I'm sure you'll blow me out of the fucking water on the picture stories, too. Get on it!

I'll be leaving Sat or Sun to Big Bend National Park for a week, for some backpacking, camping, and general aweseomeness. Looking forward to it, even though I'm pretty bitter about missing an entire week of lifting, and thus, the screwing up of my PRs and linear progression on pushing stuff. But, it should be just enough time that my trap is healed up and I can come back fresh and start squatting and deadlifting again. I figure I'll do like 100 pushups a day and pullups on anything I can find out in the mountains/desert, but we'll see.

[jacob cloud]

ATTN: Seattle/WA folks - just bought my ticket for June 15th-23rd. Get ready, suckas.

[kittenSmash]

What if I'm a Buckley/WA folk? Seattle is way too gay and major 90's small. Regaurdless, copious amounts of beer and meat must be consumed.

[Jacob I. Briskin]

What if I'm a Buckley/WA folk? Seattle is way too gay and major 90's small. Regaurdless, copious amounts of beer and meat must be consumed.

He's right, dude, Seattle is a pretty '90s Small city.

Edit: Then again I'm from the Bay Area, so I shouldn't talk.

[jacob cloud]

What if I'm a Buckley/WA folk? Seattle is way too gay and major 90's small. Regaurdless, copious amounts of beer and meat must be consumed.


....I guess I might be able to fit you in. Also, we might go whitewater rafting up near Leavenworth on the 19th, and camp in the area...sounds like a good time for mead, eh?


Mini-me, Seattle isn't quite as bad as the Bay Area (which I will be traveling to soon as well). Luckily both have decent strength-oriented CF boxe$, and I know of several legit PL gyms in the Seattle area. Luckily, I still have a membership to Eastside Gym and plan on punking Alex Bond in person if he doesn't hurry up and respond to this.

[jacob cloud]

HPG ~1:15pm

OHP: 75kg (+1kg) x5,5,5 *PR*

Press Starts: 100kg x3,3,3,3,3 (not quite to eyes; need to stay at this weight I think and get it a little higher...maybe do these to a pin in a cage?)

Push Press: 70x5, 100x1, 105xF, F, dropped the bar, PC'd it, racked it, and then got a rep(!) *PR*, then 70x10 (quickly)

Krocs: 90lbs (+5)x25/arm

Good day in the gym. Met a really strong Oly lifter, got a few PRs, and did some extra work in preparation for being out of the gym for a week. The PR's took serious effort - that last rep of OHP didn't want to happen, but I beat the snot out of it. Great week of training. I'm curious to see how I feel when I get back from camping for a week...hopefully the "rest" will do me good and I'll come back and keep up the PRs for awhile, and I'll be able to start working in deads right away.

[Alex Bond]

Luckily, I still have a membership to Eastside Gym and plan on punking Alex Bond in person if he doesn't hurry up and respond to this.

I'd be down to get in a workout together while you are up here. I am seriously falling down on gym stuff - my new job is pretty demanding on time and I get pretty much one gym visit a week. We'll work something out, though.

[jacob cloud]

Looking forward to it, dude. Luckily, I bought a year-long membership, so I can go back for freeeeeeeeeeeee!

Also, just looked at your FB pics. If you don't win the 70sbig before/after contest this month, I'll drink soy milk on a stability ball. Srsly. Get a good after pic, hoss.

[Alex Bond]

Looking forward to it, dude. Luckily, I bought a year-long membership, so I can go back for freeeeeeeeeeeee!

Also, just looked at your FB pics. If you don't win the 70sbig before/after contest this month, I'll drink soy milk on a stability ball. Srsly. Get a good after pic, hoss.

I'll spend an hour or so practicing my double biceps pose, the pics will be even hotter than this. (http://www.youtube.com/watch?v=49LtBR-iXS8) Well, maybe.

[jacob cloud]

Spent almost a week in Big Bend, did some hiking, backpacking, and a lot of sweating in the desert. Spent more time than I care to admit picturing the video provided by Alex. No bears to wrestle, someone must have warned them. Fatty in the desert: http://sphotos.ak.fbcdn.net/hphotos-ak-snc3/hs598.snc3/31513_10150187525905277_502985276_12850850_2684015 _n.jpg

Back home for a couple days before I hit Seattle for 8 days. So my training is kinda out the window during this time, but I wanted to get in some work at least and see how I felt, specifically, my lower trap injury thing.

6.13 HPG 3:45pm

BP: 225 5x5 - wanted to do a bit lighter weight since I missed 3 workouts, and made up for it with a bit of extra volume. Not too hard, but probably harder/slower than it should have been.

PC: Lots and lots of warmups and singles. Worked up to 110kg, failed a couple times (slow elbows, no catch), then finally got it to tie my PR from about 2 months ago. Decided to put on 115kg (~253lbs) and failed at least half a dozen times before finally getting it for an all-time PR I believe. Used a cheesegrader bar and nearly ripped off my callouses again, but was too hardheaded to quit attempting it, and too lazy to reload a different bar. I knew it was just a mental battle, because I was getting the bar high enough, but not committing to the catch.

DL: Used PC as warmups, worked up to 170kg (~374, meh), did a set of 5, no belt, way harder than it should have been. Pathetic.

Dips: 5x8 (5 sets of 8, I still use the "old school" method of reporting sets/reps), shoulders tight but not too bad overall. I think dips are going to help more across the board than I ever expected, and I look forward to getting to Starr's magical 4x20 so I can alternate weighted dips as well.

Good long day in the gym. Spotted a strong dude on bench (275x4,4, 295x2-3) and met another guy doing SS and chatted with him while repeatedly failing on 115kg PCs. He was supportive and that helped me keep going til I finally got it. I caught in about a quarter to half squat, but I still consider that a PC versus a full clean obviously. My form sucks - I look forward to getting some coaching at some point in my quest for 300+.

Trap feels absolutely fine, which is awesome. Time to start putting in squats and deads again! Hopefully they will catch up relatively quickly so I can do some heavy shit and stop feeling like a girl.

[Doug Jones]

Small world me and the girlfriend are white river rafting near Levenworth on the 19th as well.

I think you mentioned at some point that you came out of linear progression weighing around 275 with a 500 pound squat? I'm curious how you ate for that last month or so of SS? Did you pound down a gallon of whole milk and eat 7000 + calories like the skinny guys? I still have a few more months till I'm at that point I think, but I definitly want to get everything I can out of the program.

[jacob cloud]

Doug, that's awesome! Hope you had fun. We ended up changing plans, but I had a great week in the Seattle area. As for your question, I never really "finished" SS. I had program ADD (always have) and mixed in a few things while working around injuries. Last December, I entered a PL meet and squatted 507 and pulled 523. The 507 was redlit but for technicality, not a bad lift (I racked it before I got the command). I had eaten my way to 265 for that, and yes, I did it with the skinny kid method. GOMAD + everything. I was fat as hell, but had little choice in the short prep period for the meet.

I think the wisest decision is to keep up linear progression as long as possible, but there's no point in gaining 5 pounds/week bodyweight towards the end. You shouldn't need to be gaining more than 8-12 pounds a month MAX at that point, and even then, a good chunk of it will be fat. Go by your own goals, but don't be afraid to eat, I guess. Clean > Dirty at that point IMO. Let me know if you have any questions, I'd be glad to offer advice.

Back in town, first workout back at HPG:

Split Jerks:
50kgx 3,3,3
60x 2,2,2
70x 1,1
80x 1,1
90x 1,1
Singles at: 95, 100, 105, 110
115x fail

PC:
60kgx 3
90x 2
100x 5 singles (all hook grip)

Total time: 1:20 - cut the PC's short because I really wanted to limit this to around an hour and had already gone well over.

Time to start becoming proficient at the real Oly lifts since I no longer have a PL meet in the near future. This is the first time I've ever done split jerks so they were all PRs. I have a long way to go, but it's a decent start. I was really hoping for 115 out of the gate, but oh well. I'm still very slow and my form is probably terrible.

[jacob cloud]

Just ordered a pair of 2010 Rogue Weightlifting shoes...after trying Jordan's up in WA, I had to do it! Can't wait to get 'em. I hear they build insane intensity into your lifts.

[Jordan B]

Dude I love my shoes! I had a hell of a time hangin with you last weekend. You gotta come back soon. It sucks, I haven't made it to Steves this week. And that dick had his garage locked when I left the next day so my belt has been trapped. Sucks. Gotta get it Monday. Take care. No posts this week, got sick, watch next week. Maybe a week off will be good for me. Loved the 70's big post by the way.

[jacob cloud]

I should be back in August - we'll have to plan some serious lift/eat/drinks at Ksmash's place for sure. And/or you guys can stop by my gym in Redmond and meet Alex, too. Good shit.

Bad shit: pulled my motherfucking trap again. You have no idea how pissed I am about this. I narrowed it down to bowling. Yup, bowling. I have 4 weeks left as the anchor in this league to defend our championship...gonna have to figure out a better/different way to toss the ball, or something.

Today: Did some time in an Endless Pool at a house I'm taking care of for the week. I'm a terrible swimmer, but was trying to do some pre/rehab of the shoulder and trap. Good workout, just not my normal thing.

[jacob cloud]

Had some personal stuff take over my life, got back in the gym Monday.

Mon: Snatch Balances, Overhead Squat Practice, etc. OHS 60kg x 4,4,4,4,4,2,6
Getting used to the new shoes. Awesome, but different. It kinda sucks to be teaching yourself how to overhead squat next to a nationals-level Oly lifter (Keith as mentioned in Justin's 70sbig post). Was recognized by a guy working the front counter - "are you Jacob from 70sbig?" - which was cool. Rory, if you're reading this, nice meeting ya. Your "you look bigger in real life" compliment made my day.

Tues: BP 225x5,5,4,3
Pathetic, but I took it easy because I know I'll be sore no matter what. Also bowled a couple games, poorly.

Wed: 242.6 on the home scale. Too bad most of the weight loss is muscle! Oh well, I should bounce back quickly.

[kittenSmash]

Glad to see you are back at it bro. That's what winners do, they get back up and keep going. How is the trap? I thought you were going to knock that bowling stuff off to be easy on it.

[jacob cloud]

Bowling championships are next week, and we're headed into the playoffs in second place, so after that, I'll be done for awhile. The trap is irritated but not terrible this week. And well, Ksmash, here's the deal: I'm the best there is, plain and simple. I mean, I wake up in the morning and I piss excellence. You know, nobody can hang with my stuff. I'm just a...just a big, hairy, American winning machine.

[kittenSmash]

I like your style. Well let me just quote the late-great Colonel Sanders, who said..."I'm too drunk to taste this chicken."

[jacob cloud]

I'm not drinking for awhile after last weekend, if that tells ya anything... :O But I will be back in town for T's bday, Jul 28 - Aug 4th, I think. Holla if you're around that weekend.

HPG @ 3pm:

WU: lots of stretching and empty bar sets - shoulders/chest very tight/sore

PC&J:
50kgx3, 60x3, 70x1,1,1
80x1
90x1
100x1
110xF,F
100x ten singles
110xF (barely)

Slowly getting back into this. All misses were on the jerk attempts. Being weak sucks, but I have my goals clearly set now and will just chip away until I get there. Getting over the initial soreness from an absence is step 1. Lack of conditioning shows - even the ten singles were getting me tired as hell, and I took plenty of time so as not to rip a callous. I've also been eating like an idiot, so I went grocery shopping and got some proper food (and milk).

[jacob cloud]

Mon
AM Weight: 241.2

HPG 11:15AM

WU for about 10-15 minutes

Snatch - Tons at low weight, then failed on my first 70kg attempt, then got it. Failed 8 times at 75kg, then muscled it and stood it up, then failed it again, then got a really clean one and stood it up. Failed at 80kg 4 or 5 times.

I'm obviously not good at the snatch. My shoulder flexibility sucks - the bar is too far forward, and to make that even worse, my elbows keep bending instead of locking (at which point I would ditch forward on every heavy attempt). I'm happy that I made some progress, and got 75kg on my first attempt at a full snatch, though. I wanted 80, but it'll have to come soon.

Spent an hour on the snatch attempts and left so I won't be too torn up for the rest of the week. I really have to pay attention to my hands so they don't rip. I'm gonna try and get some video next week so I can start working on actual form.

[Alex Bond]

Wear straps to protect the hands, all the guys who snatch many times per week do it. You have a plenty strong grip, you don't need the work in that department.

[jacob cloud]

Anyone else no longer getting email alerts?

Thanks Alex, I need to get some Oly-style straps I guess. REI time? Did you see that I'm coming back? Better get your political career done with so we can get beastly. I also want to gang up on Lonnie and get him to allow us to do real Oly lifting in the gym. I'm considering buying my own bumpers (maybe a bar?) and keeping them there if I have to.

HPG @ 12:45, one hour total

BP: 45XL, 135x5,5, 185x3, 225x1, 235x1, 245x1, 255x1, 185x5,5,10

Chins: 15...singles

Dips: 5,5,5,5

I'm ashamed to even post this workout. Sadly, 255 ties my PR bench, I believe. The good news is that the shoulder feels fine, so this should be demolished soon. God, I hope so. Probably had 260-265 in me, but didn't want to call over a spotter. Been awhile since I did chins, so i just did real strict singles with about 30s rest b/t. Dips didn't feel good at all, so I didn't push them. I do think they help with general shoulder mobility, though.

[kittenSmash]

Next time you're here I am makng you PR bench. You need to get 275 min in your next meet. You still thinking of hitting the Pat Green with us up here?

[jacob cloud]

Agreed, 275 at the next meet, at least. Even Brent can do that, sheesh. No excuse not to get 300 by the end of the year.

Thanks for the reminder on the concert, I'll look up tix tonight!

[jacob cloud]

Bought my tickets online...now how am I gonna pack boots and a cowboy hat in a carry-on? PS: You know how I roll. "T, guess what we're doing for your birthday? Going to a country show! Shut up!"

Also, if I ever meet an owner/exec of Ticketmaster, I will beat him with his own skull.

[Jacob I. Briskin]

Also, if I ever meet an owner/exec of Ticketmaster, I will beat him with his own skull.

That doesn't seem physically possible!

[kittenSmash]

Fuck ticketmaster, I haven't bought my tix yet because I refuse to pay twenty fucking dollars in service fees. Then again, I also refuse to drive up to seattle to buy them there. Damn, might have to do ticketmasters =(

[jacob cloud]

You better buy 'em, and it comes out to like 30 bucks in fucking fees. T is actually excited about it now, but refuses to wear shit-kicker clothes, so I might have to sweet talk her into that.

Jake, you would like me when I'm angry.

[jacob cloud]

I felt great headed to the gym, but as soon as I started lifting, it was apparent that soreness/tightness was going to severely limit me.

HPG 12:40PM - 2PM

PC&J:
WU w/ bar - lots
50kgx3
60x3
70x2
80x1
90x1
100x1
105x1 (PR?)
110x F (clean), F (jerk)
102.5 x 1, F (clean), 1,1,1, F (jerk), 1x6 (10 total clean singles)

FS: 102.5 x 5 or 6, was too gassed to keep going, and my hand hurt. Need to do a set of 20 of these in the near future.

105 might be a PR? I dunno. I was having trouble racking the bar today. My right hand is very painful - probably from bowling (tonight is the championship round so I'll be done with that soon). I was also standing straight up on PC, not moving my ass back at all, which is just dumb. My jerk was much better and more solid than last week, but I was having a tough day mentally - I kept making stupid mistakes, like recovering with my back foot first. A couple reps were great, but most were hideously ugly, and I had spectators at the gym which was annoying. Look, people, don't make it so obvious that you are watching and critiquing me. Especially don't do it when using plastic spacer plates for your workout.

I am already excited about the 2011 USAPL Raw Nats - Aug 19-21 in Scranton, PA. I will be there. I think my goal is going to be a 1500 total in as a 220, with a stretch goal of 1550. Hopefully that will get me in the top ten, but I'm more concerned with hitting a # in a national meet than I am about competing against others, for now.

It also poured balls while I was in the gym...with my truck windows open. Balls.

[Jordan B]

Way to go man. I need to start working clean and jerk. Too lazy I guess. Didn't you get a drunk PR at Ksmashes house? I thought you cleaned 200 something. Anyhow, come back up sometime soon.

[kittenSmash]

Lol, Jordan doesn't get kilos. Damn benching t-rex.

[Jordan B]

I get kilos. I seem to remember through the drunken haze him lifting 220lbs or something close. In other words 100kg.

[jacob cloud]

I PC'd 257lbs if I remember correctly...not great, considering you fuckers can strict press that much, but whatever. I'm gonna be back in town for a week starting next Wednesday, then I'll be moving back for awhile at the end of August, so we will all hit lots of happy PR's in the near future.

Tonight - bowling championship. Sucked it up in the first game, which was supposedly not going to count. The second game was supposed to be for the chance to play for the #1 spot, and I bowled a 224, which is good for me. However, for reasons unexplained to us, we were left out of the championship game...complaints have been filed, arguments had, etc. But bowling should be pretty much over for awhile, so I'm happy about that.

[jacob cloud]

Forgot to mention that I found out on my first warmup toss that i developed a huge water blister on my right hand...which was real fun to explain to my teammates, who could tell something was obviously wrong. "Well, see, I have this huge nasty blister...from Clean and Jerking all day." Yeah.

I also broke my 11 day sobriety streak after the first round and had several beers. They were delicious.

[jacob cloud]

Fell off the wagon over the weekend, back on as of today. Recovery over the weekend sucked. Weight is pretty bloated.

HPG 1:05PM
Hour and a half workout

WU: Lots for about 15 min, shoulders both tight, right hammie feels strained, but not too terrible

Snatch: (light weights - power snatch, heavy weights - start getting into a real squat)
50kg x2,2,2
60x1,1,1
65x1,1,1
70x1,F,1
75x1,F,1,F,1,F,1,F,1,1
80XF,1 (PR)
85XF,F,F

Last week I got one clean attempt and one ugly attempt out of 10 @ 75kg, so I improved on that, at least. I couldn't get 2 in a row to save my life til the very end. I kept losing it forward, mostly just a lack of shoulder mobility. Arms staying straighter WAY better than last week. Finally got two in a row at the end, and was pumped, so I attempted 80. Barely missed it the first time, then got a really, really good one. Was super close on 85 but I was just too tired at this point.

Progress is good, even if it is just baby steps. Looking forward to getting 200+ pounds, and soon after, 100kg. Once I can snatch 100kg cleanly, I plan on entering an OL meet.

[jacob cloud]

HPG 2:05pm, about an hour

BP: Good amount of warmup
Singles up to 255, same as last week - no easier, either.
Backoff: 205x3,3,7

Chins: 10 sets of 2 every 90 seconds

Dips: 6,6,6,10

Shoulders only in pain on dips. Working my start position on bench has made a huge difference - I really set my shoulders back and down, internally rotated, and it seems to help a ton.

[Alex Bond]

Hey man, sorry I haven't gotten back to you but I will probably be hitting up Eastside on Monday night around 9ish if you want to lift. I know it's kind of late but that's what my schedule is like nowadays, it'd be cool if it worked out. Keep in touch.

[jacob cloud]

No worries Alex, I ended up accepting an offer to work out at a buddy's CF gym in Bellevue on monday anyway. Spent most of the week I was there with my gf since it was her bday. We'll catch up when I move back!

Monday was the only day I was able to hit a gym while I was in Seattle, unfortunately. I did do a lot of walking (3-5 miles a day) and hiked Little Si at breakneck speed over the weekend (even ran a bit). But I also ate a ton of donuts and drank a ton of beer. Whatever, it was a fun week, and I'll be back soon (ETA Sep 1st).

Mon Workout @ CF Bellevue
5/3/1 Style DL: Warmup, 350x5, 395x3, 445x3
(I just used the weights my buddy was using - he got 7 reps on the last set, but I left 1-2 on the table since I haven't pulled heavy in so long. Plus, I was wearing my slip-on Vans and my balance was all thrown off). Not impressive, but not terrible considering my training as of late. Also, no belt, which is strange for me on heavy DL these days.

WOD: 20 minutes, on the minute with a 135lb bar: 1 DL, 3 PC, 5 PP
Weird layout, I know, but I decided to do the boxes WOD since I was already there. I smoked the first 5 or 6 rounds, taking about 15 seconds to do the work on each, and then hit a wall when doing PP on the next round. I was doing almost a strict press, which was a mistake. After that, I started missing reps on the PP each round, and was miserably gassed. I did like 1 PP for rounds ~11-19 or something like that, but got all 5 on the last set. I was freaking spent. I need to toss in some BB complexes after my workouts, obviously, because I don't like sucking at these types of things. Quite sure my heartrate was over 180 for a good portion of this, and I was sucking wind big time.

Weighed in today at 244.0 on the home scale. A bit bloated, so I'm gonna drop some carbs for awhile. I need to be a bit lighter when I get to Seattle to make it easier to get up some mountains - St Helens, Hood, Adams, and Camp Muir are all on the agenda for this calendar year, so I need to hit the ground running when I get back to town, before it gets too cold.

[jacob cloud]

Back in it. HPG @ 12:45, almost 2 hour workout

BP: WU, worked up to 245x1 single, then 185x5, 205x3, 225x6

C&J: WU, singles up to 100kg, then 102.5 for 10 singles (on about a 3 minute rest b/t each)

FS: 100x7, 60x10

Bench was ugly, and way too hard. Still pretty sore from Monday, I guess. My last rep, my body started twisting so I called it quits, didn't want to tweak anything. C&J was tough but I got all ten reps. A couple were a bit ugly, but hey, better than the last effort, in which I failed a couple of 'em. By the time I got to FS, I was too tired to do anything meaningful, so I didn't push it. I plan on doing some deads and light squats tomorrow so I wanted to leave a little in the tank for that.

Got conned into another quick bowling league that starts tonight...doh. At least the theme for our team is camo instead of jorts this time.

[kittenSmash]

Got conned into another quick bowling league that starts tonight...doh. At least the theme for our team is camo instead of jorts this time.

No more jean shorts?! Lyle is going to be sad.

[jacob cloud]

HPG Today: Fuck. My back. Same exact pain as before. Fuck, fuck, fuck. Fuck.

[mstrofbass]

oh hai

[jacob cloud]

I had my roomie prod around on my back while staring at anatomy charts on exrx.net, and it looks like it's actually my right rhomboid that's strained, torn, something. Been doing sets of 20 scapular pushups a few times a day while I figure out a rehab plan.

Also, wanted to share a story since some of you aren't on FB. I was trying to sell my van yesterday, and while a couple guys were out on a test drive, I sat on a curb in my apt complex parking lot talking on the phone. A couple of guys got into it on the other side of the complex - obviously drunk. One pulled out a small pipe of some sort and started to threaten the other. I stood up and prepared to interrupt if things got ugly. A guy walking his dog called the cops. Eventually, the dude without the pipe drove off, and I sat back down and continued talking on the phone. Then, the drunk dude approached me, belligerent, and tried to start a fight.

This idiot, about 6'2", 210, wearing a side-cocked cap, an Ed Hardy shirt, and reaking of booze, starts making like he's going to kick me where I'm sitting, so I get up, repeatedly trying to get him to go away, as I have no interest in fighting him. I get off the phone and tell him in plain language that he's barking up the wrong tree. A few other people walking their dogs and whatnot gather around, as he is yelling at me and getting in my face - constantly threatening, putting his fist near/on my cheek. He tries to push me, or throws a punch, I'm not sure which, and I grab both his arms and nearly lift him off the ground, telling him to "GO INSIDE." He backs off, then comes back, and proceeds to try some sort of MMA-style kick to my knee. I take it on the back of my left hamstring, look at him, and say "Seriously?" and laugh in his face. He finally realizes he can't goad me into beating him senseless, and goes inside just before the cops show. The guys test-driving my van come back in time to see the kick, and are completely befuddled, naturally.

The cops knock on his door, he doesn't answer, so they go away. Pretty funny, actually. They tell me "we're just around the corner, so just call 911 if he gets violent again." The guy driving the van makes me an offer, puts down a deposit, then backs down this morning.

So yeah, there's my long story. I'm still worked up about the whole thing, because it took every bit of self-restraint I've ever had to not beat this guy, but since I'm moving in two weeks, the last thing I need is legal trouble. Still...ugh. I guess I'm getting old and responsible, but there's gotta be some moral of the story, right?

[Robert Beckett]

Wow.

1) It sucks that this shitty thing happened to you. You didn't deserve it. That guy is what my 2nd grade teacher would have called a "fucked-up asshole".

2) You handled it really really well. Admirably well, even.

3) I don't know if I could have handled it that well. I kinda doubt it. I don't know if I would have bolted, or backed off, or laid into the guy and either got may ass kicked or got into a serious legal entanglement. But I'm glad I didn't have to find out.

4) Where are you moving? Is it because of Lyle? I know it is.

[jacob cloud]

Thanks man. I am proud of my self-restraint on the one hand, and on the other, feel a bit like a pussy for "letting" some guy get in a kick/punch attempt without handing him his ass. But I had a serious fight a long time ago that didn't end well - I hurt the other guy - and I've never fought since, even when people "deserve" it. But damn if this guy didn't get close to pushing that last button.

Yes, I think we should all blame Lyle for my departure. I don't like the way he looks at me in those jean shorts anymore. I'm hitting the road on Aug 27th to head back up to Seattle, with Floyd and my girl in tow. Should be a nice little roadtrip, since we're taking the scenic route - if I can get everything in order before then. I'm sure I'll be back in Austin at some point, maybe a year or three down the road. I'm considering taking some pics and sending them in to 70sbig for another storytime.

And your second grade teacher sounds awesome. Was it Kittensmash? Because he calls everyone that.

[Paul Sousa]

You should have put him in a headlock and given him a noogie. Nothing more humiliating for a grown man than being treated like an annoying nephew.

[kittenSmash]

Hey you fucked-up asshole. It was an Affliction shirt, and I don't appreciate you telling everyone that I'm only 210! They're going to find out I'm a fraud. I'll Muay Thai kick your leg again!

[mstrofbass]

Trust me, this would not have been a legal problem. Not like breaking a guy's nose as he sits in his truck...at least.

[Jacob I. Briskin]

I could make lots of jokes about how you should have punched him with your moustache or whatever, but I'll just say this is all very win.

[jacob cloud]

OK, to update this - I'm not moving back to Seattle afterall. Time to rejoin Hyde Park Gym and get on it.

[jacob cloud]

Back in the gym! Rejoined HPG. Love this place.

Fri @ 5:30pm
245lbs (I lost 5 pounds?!)

BS: Warmups, rhomboid obviously in pain at a measly 135.
FS: Felt a little better, warmed up, did 135x20

BP: 185x5,5,10

Chins: 10 reps total

Nothing crazy. I know I'll be sore, so I just need to ease back into it. Got the name of a chiro from Rory, a fellow board member, so maybe I can get this upper back pain sorted out and start going heavy again.

[jacob cloud]

Been crazy busy, missed Monday's workout.

Today: HPG @ 10:15am, 246lbs

WU: 5 min bike

FS: 90kgx3,3,3 (2 min rest b/t sets)

Rows: 60kgx10,10,10 (1 min rest b/t sets)

BP: 195x5,5,10

Close-grip BP: 135x10,10

Kettlebells: Practice, 2 handed swings: 25,20,15,10,5 (minimum rest b/t sets, no time though)

Upper Back Foam Rolling (snap, crackle, pop)

All still light, just trying not to push it too hard, yadda yadda. Chugged half a gallon of milk on the way home.

[kittenSmash]

About time you get back at it. And I need to google this foam rolling shit, I hear it hurts, then feels good later.

[mstrofbass]

About time you get back at it. And I need to google this foam rolling shit, I hear it hurts, then feels good later.

Having a masochistic streak makes it absolutely heavenly.

[ILiftAlone]

Screw the foam, I go straight for the baseball or pvc. Check out The Trigger Point Therapy Workbook by Claire Davies. He breaks it down and shows how and where to roll to get rid of pain anywhere on your body.

[jacob cloud]

I will have to check that book out, thanks. Back is still very sore/tight/torn/screwed. Got a massage appt with a vicious scapula expert on Wed, really looking forward to it. She made a buddy of mine sore for a week.

Quick workout today before I head to the beach for a few days:
HPG 9:30am, 248lbs

FS: Tons of warmup, 100kgx3,3,3,3,10
BP: 200x5,5,10
Close grip BP: 135x12,14

Was going to do some chins but my rhomboid/trap/whatever was not feeling it, so I just kinda hung on the bar a bit and stretched. The 100kgx10 FS effort was tougher than it should have been, but easier than I thought (I felt like a pansy only doing triples at this weight, so I had to bust out a few more on the last set). Could get 20 if I was inspired and fresh. Legs are fine and strong, but I keep leaning forward. Trying to keep the form damn near perfect on these in hopes that it will carryover across the board (PC, BS, DL) at least a little until I figure out this back injury.

[jacob cloud]

Spent a few *awesome* days at the coast, back last night for a brutal massage. Girlfriend noticed obvious bruising around the torn muscle yet again. Lame. This thing's a bleeder.

Today, back at HPG. 10am-11:30, 248lbs (241.2 AM weight at home)

FS: 235x3,3,3,3,10
BP: 205x5,5,8
Close Grip BP: 135x15,12
1 Arm DB Row: 50lbs, 20x2, each side

Left knee a little tight w/ no explanation. Ignored that, doesn't seem to be anything major. The last set of 10 was a killer, I was really gassed. Little sleep and no food beforehand, and too much beer at the beach. I moved to rack the bar after 8 but then decided to get my 10 anyway. The vision of Arnold in Pumping Iron talking about "the extra reps" was beating through my head. Didn't push bench too hard, just taking it slowly and gradually. Did DB rows very strictly, not Kroc style, in the hopes that maybe this will help rehab my mf'in back. We'll see.

I have a big trip planned in 3 weeks and will be cutting some weight until then. I expect to get my AM weight below 230 in the next 3 weeks. Then, when I get back from the vacation, I can make a push down to 220 and hang out there for a bit, so that when I'm not injured, I can finally compete again.

[kittenSmash]

Hell yeah, got to get teh abz for the vacay. Where you off to this time?
I feel sorry for you having to do only FS. I hate them, because I am a vag and can't properly rack a bar. Although I do them in my BB complex. I found that keeping 3 fingers under the bar works well for me. How wide of a grip do you use?

[jacob cloud]

Headed to Nashville and northern Georgia to meet the family at her sister's engagement party, then from there straight to San Diego for surfing and my cousin's wedding and for her to meet my fam, then back to Austin on a Sat for another wedding (in which I'm a groomsman) on Sunday. I figure dropping a bit of weight will be good for first impressions and pics and all that. Plus, it's not like I can lift heavy enough to do any sort of meaningful muscle gain right now anyway. Might as well cut a bit.

On FS, I put my thumbs on the knurling and extend from there...the meat of my palm is probably pretty close to the rings before I adjust it to my fingertips. I get about 3 fingers on the bar, it's racked pretty solidly, but my weakness is leaning/buckling forward at the bottom. The key for me is really forcing my arms/shoulders forward before I rack the bar, then maintaining lumbar and staying upright throughout. But yeah, FS sucks. I can't describe how much I miss BS'ing 4+ plates a couple times a week. :(

[mstrofbass]

I have trouble racking front squats, but I can rack power cleans without any problem at all. Need to figure out what I'm doing differently.

[jacob cloud]

Update: My workouts have been crap. I've had no motivation to even get to the gym, because I can't do anything due to my upper back problem anyway, and if I try, it hurts in a bad way. However, I'm going to give it another shot at rehab, and try to do it right this time. I'm really going to focus on getting this thing healed so I can start lifting heavy again. I went back and forth with Lascek a bit and here's the plan I've come up with:
3-4x/wk for a couple weeks (then vacation for a week, then hopefully come back and start linear real light): Rehab exclusively at the gym. Focus on doing Starr-type rehab, with light weight, high reps. Massage. Ice (&Ice massage). NSAID (I have some voltaren gel left over). Foam Roll. Fish Oil. If this doesn't fix it, I quit.

Off to gym now, will report back how the first rehab session goes.

Weight is pretty decent lately, staying well below 240, but not quite approaching 230 yet.

[jacob cloud]

Yesterday's first rehab workout:

Foam Rolling
Lat Pulls 50x20, 80x20, 100x20,20,20
OHP: 45x20,20,20
Shrugs: 45x20, 135x20, 225x20 (broken), 135x15
KB Swings - 30 sec on, 30 sec off: 16,17,16,16,17 per round
Foam Rolling

Done in <45 minutes. High reps are boring, but it's funny when the "pump" makes stupid-light weight start moving so slowly. No real pain, a little sore today generally across the upper back and shoulders. Iced and massaged a bit last night and this morning, been upping my fish oil intake and avoiding carbs for the most part. Shrugs were weird - I used a wide grip (index fingers on rings) and 225 felt much heavier than it should have. Had to adjust for grip a couple times.

[jacob cloud]

Today - 2nd rehab workout. Still pretty sore (I always have extreme DOMS, so even light crap gets me all sorts of sore) so I just jumped in the gym when I was driving by and did:

Lat Pulls: 100x20,20,20
OHP: 45x20,20,20

And left. 10 minutes in/out. Didn't even put on real shoes, just left my flops on and knocked this out quickly to get the blood flowing.