Eddie's Intermediate Log

[holyinstantrice]

Hey everybody, I'm a 19 y/o, 5'9", 165-175 lbs track cyclist from CA currently attending Swarthmore College.

I'v been lifting since early December 2009 at a starting weight of 152. I'm taking this season a little easier with cycling than seasons past to turn myself into a more well-rounded, explosive athlete before reapplying that to the bike, having lost a shot at a national title last year to a dude who beat me with nothing but brute strength and tactical saavy. I figure I can take care of one of those in the weight room.

Current PRs, all done between 165-175 BW:
Squat -- 385x1, 365x2, 335x5, 345x4
Box Squat -- 315x1
Front Squat -- 335x1
Bench -- 230x1, 205x5
Deadlift -- 445x1, 405x3, 385x5
Press -- 165x1, 145x3, 140x5
Push Press -- 195x1
Power Clean -- 200x1
Clean -- 220x1
Power Snatch -- 140x1
One-arm DB snatch -- 100x2, each arm
Chins -- 90x5, BWx25
Dips -- 90x3



After today's workout, I've finally decided to progress from the advanced novice program to a full-on Texas Method.

4/26/2010--last day of effing around between advanced novice and Texas

Squat
45x5
135x5
225x5
275x2
315x1; belt
330x5,4; belt--Tried for 3 sets, but the second set was uber-sloppy; almost took out my spotter when I started to tip backwards halfway through the 4th rep. Decided to stop there for both our sake. Next week I'll bump it back down to 315x5x5.

Bench
45x5
135 6x6 -- I'm Smolov Jr.-ing my bench for the hell of it. Heh.

Deadlift
Warmed up with cleans up to 155
225x3
275x3
315x2
335x1; belt
335x1; belt
355xmiss; belt--I'm just not able to get 355 off the ground, though I completed last Monday's 345x5, if not with great difficulty. It seems as if the first two inches come fine, then my back unlocks and things go to hell. With 335 my back came out of lock just a tad, but not to the point where things didn't feel tight. Reattempting 355x5 on Friday.

Wednesday will be light and Friday I'll go for triples.

[famendoza]

Deadlift
...
355xmiss; belt--I'm just not able to get 355 off the ground, though I completed last Monday's 345x5, if not with great difficulty. It seems as if the first two inches come fine, then my back unlocks and things go to hell. With 335 my back came out of lock just a tad, but not to the point where things didn't feel tight. Reattempting 355x5 on Friday.

Wednesday will be light and Friday I'll go for triples.

I had this exact same thing happen to me early in January. 345x5 was alright week A, week B 350x1 is atrociously difficult. Eat and sleep probably had alot to do with it. Had to learn to accept failure, and keep going anyways. I changed my programming from 5/3/1 from then on, so I can't give any advice about staying on 5x5 programming for linear progression.

[holyinstantrice]

Thanks for the input famendoza. I read through your log (awesome progress on 5/3/1, by the way) but evidently you started it after you'd fixed your deadlift issue. What did you do to get past it?

[holyinstantrice]

4/28/2010 Light day

Squat
45x5
135x5
185x5
225x8

Bench
45x5--dislocations right after
95x5
115x5
140x5,5,5,5,5,5,5--Smolov Jr.

Chins
BWx5,5,5

One-arm DB Snatch
65x5
80xmiss--weird, I should've gotten this, so I bumped it down to
75xmiss--also weird, I always get this. First sign of fatigue...

Cleans
135x5

[famendoza]

Thanks for the input famendoza. I read through your log (awesome progress on 5/3/1, by the way) but evidently you started it after you'd fixed your deadlift issue. What did you do to get past it?

I have no idea - this is how my deadlifting (still fresh in my memory after 4 months) went

week A: 345x5
week B: 350x1
week C: 350x0, 335x1, 315x3 (crappy mac crapster)
week D: took a few days to rest (3 days I think) and then deadlifted 315x1, 335x1, 365x1, 385x1, 405x0, 395x1 (establishing 1RM), 400x0, 400x0
week E: 5/3/1 cycle starting at 302 lbs for a 5 rep effort.

It remains to be seen how wise this decision was. On my 5/3/1 days the past two deadlift days have been atrociously difficult. 355 and 365. I do note those weeks (and those months rather) I deprived myself of sleep. I'm trying to avoid little sleep for the next two cycles, to see if that makes a pronounced difference, or whether I need to take a new approach.

[holyinstantrice]

Wow, that's really interesting. Was it a surprise to you to make a fifty pound jump from 345 to 395 all of a sudden? For me it seems as if the primary limiter in my deadlift is the pull from the floor--if I can get one, I can get five, so my 1RM might as well be my 5RM.

[famendoza]

In the 1st week of November 2009 I pulled 383x1, week prior 374x5, week prior to that 365x5, week prior to that 365x4. Working backwards in the last week of July 2009 I had pulled 365x5 with hook grip. Between 3rd week of November and Jan, my pulling was no where as good and I was going up by 5 pounds. Right now it's not amazing, and infact probably worse in terms of performance, but I've been able to at least touch 365 again. It may be a detraining issue - we'll see this cycle as I'm expected to do 330x5+, 350x3+, and 375x1+.

[holyinstantrice]

4/30/2010 Intensity day

Squat
45x8
135x8
185x5
225x5
275x2
315x2; belt
340x3;belt--ugly ass set. My form's deteriorated and I'm falling backwards on the last rep. I realize I'm much more effective with a more controlled descent
315x2;belt--reteaching myself form with the last weight I felt solid with, not very successful
135xpissedoff

Bench
45x6
105x5
135x3
150x4,4,4,4,4,4,4,4--still Smolov Jr.

Deadlift
135x5
225x3
275x2
315x1
335x1;belt
355x3; belt--felt solid, still had 2 reps left in me. Learned the importance of starting with a locked back
365xmiss--same problem as with 355 last week, got an inch off the ground but the rest didn't come. No need to be greedy though

Power clean
135x6--felt solid now that I'm starting my second pull later, as opposed to before it's even at my knees like I had been doing
185xmiss--I should've tried for 175. 185 came up very high though, right below my nips. Might've been able to get there if my CNS hadn't been feeling fried lately

I've lost a lot of speed to my lifts lately, especially my squat, and my jumps aren't nearly as high as they used to be. I've lost maybe four inches off my vertical. Time for a rest week?

I've also decided on a template for once I'm done Smoloving my bench:

Monday [High Volume/Moderate Intensity]
Squat 3x5 (continuing with my SS numbers. When I feel like it I'll drop the weight and go to 5 sets)
Bench Press 3x5 (same as with squat)
Power Clean 5X3 or One-arm DB snatch, depending on how much fun I want to have
Weighted Dips 3X5

Wednesday [Low Volume/Low Intensity]
Front Squat 3X3
Press 3X3
Weight Back Extension/GHR 3x8
Weighted Chins 3x5

Friday [Low Volume/High Intensity]
Squat 1X3 or 2 or 1
Bench Press 1X3 or 2 or 1
Deadlift 1X3 or 2 or 1

[holyinstantrice]

5/1/2010 Smolov Jr. Bench Day

Bench
160x3x10

Chin-ups
BWx8
45x5

Bike (rollers)
30 min--spin-out, 2 min @ LT, spin-out

[holyinstantrice]

5/3/2010 Bullshit day

Squat
45x8
135x5
185x5
225x3
275x3
315x5,4--failed on my second set! Was aiming for five sets, didn't happen. Definitely time for rest week

Bench
45x5
135x1
140x6,6,6,6,6,6--Still Smolov
200x1--maxed out for the hell of it. Pretty sloppy, bounced the bar off of my chest. But very pleasing too

Clean & Jerk
135x1x8
145x1x3
155x1x3
135x1x5--just having so much goddamn fun doing all these CJs.

Power clean
185x3 SO MUCH POWER. Tight form, too. Felt amazing.

In sum--squats felt like shit, especially failing on a weight fifteen pounds under what I was doing last week. Could this be due to my deadlifting on Friday, or am I just suffering from accumulated systematic fatigue? Also, my vertical is suffering like mad, yet I set a PR in the power clean by 10 pounds. What is going on!

Edit--nevermind, my vertical is actually improving. I just checked it a few seconds ago. Heh.

[holyinstantrice]

5/5/2010 Light day

Squat
45x8
135x6
185x5
225x5

Bench
115x5
145x5x7--Still Smolov Jr.

Clean & Jerk
135x1x10--learning the technique, putting speed into my split step

GHR
3x8--I don't do these often. My hamstrings felt really taxed after these. As I'm typing they still feel tight

Sprints
6x40yd--Racing my friend Brennan. As fast as he is I usually beat him, but today we were neck and neck. As such I felt very slow. I might just take next week off to recover and ace my finals

Box jump + shock jump 44 inch box
2x3--really stuck the landing on 3 of these

Bike
30 min roller ride, first 20 min sub-threshold, then stretch break
Last 10 min 3xspin-out, 800 watts

[holyinstantrice]

5/6/2010 Plyos

Did an assortment of bounding, leaping and sprinting on the turf. Pretty light load.

With 2-legged bounds, I cleared 18 yards in 6 leaps, averaging out to 9 feet per leap. I think I could get 10 feet for 1. This makes me happy.

[holyinstantrice]

5/7/2010 Somewhat light day

Squat
45x8
135x8

Bench
45x8
135x3
155x4x8

Deadlift
135x5
225x5
275x3
315x2
345x2
365xmiss--Still can't break the bar off the floor. Trying again on Monday, then taking the rest of the week off

Clean & jerk
135x5
155x3
165x5

Power clean
Missed 185 today. But that much was almost a given, considering I've C&Jed 3 times this week.

[holyinstantrice]

5/8/2010

Bench
45x8
95x5
135x3
165x3x10--last workout of Smolov

[holyinstantrice]

5/10/2010 What the hell? day

Squat
45x5
135x5
185x5
235x1
275x1
295x1
315x4
315x1

Squats were so damn weak today! It feels as if I've lost my control during the descent, and I'm immediately sent into the hole without the ability to rebound. This is despite consciously initiating backward hip movement for every rep.

Deadlift
135x5
225x5
275x1
315x1--tough
315xmiss--I couldn't get the bar off the ground with a locked back without the weight feeling like it was splitting my back muscles apart.

Pretty indicative of the need for a rest week. See you next Monday!

[holyinstantrice]

Okay I'm back after a month away. I've been lifting the last two weeks, actually, but I've been too lazy to put up those workouts. Now weighing in at 169.

Basically I'm without a belt so I'm bumping my numbers back down and doing a hybrid of TM and SS.

6/11/2010 Friday

Squat
295x5,5,5--no belt, started to feel really solid after my first set. Shooting up so fast the plates rattle. I'm bumping up 10 pounds on Mondays/Fridays, so I should be back up to 315 for 3 sets across next Friday.

Bench
135x5--sprained my wrist cleaning my first day back, so I'm still doing upper body stuff easy.

Deadlift
355x1--no belt, the bar flew straight up. Super happy. Decided to go further:
365x1,1--also no belt. Strained a lot more to get this one up, but I'm really happy with my bar speed, as well as the fact that is an all-time PR after 3 weeks off.

I now recognize the root of my old deadlift problem. I started bent forward too much, with my scapula too far ahead of the bar. My back was nearly horizontal at the start, despite me being mostly torso. Essentially I was doing stiff-legged deadlifts up until two weeks ago. My new and much more correct deadlift start position lets me actually use my legs. Here we go, 365--now it's time for 405.

My other lifts:

Press has gone down a LOT. It's now at a wimpy 95 for 5. Formerly at 120 for 5.

Bench has stayed relatively high. Maxed 205 for a single my first workout back.

Power clean is still at 185--I haven't been able to really work my cleans because of my wrist and the fact that my gym doesn't allow weight-dropping. I would control the descent but i don't want to aggravate the wrist. My jerks are way down though.

I've run 1.67 for the 10 yd dash, as well, in a pair of low-top chucks. I never run, so hopefully with some motor skill acquisition I can bump this down to low 1.5s, and then work on getting my 20 to 2.5.

[famendoza]

Your last two posts are pretty much what happened with me in general around early to mid 2009 (April, Mayish). I should have known then what I know now, which is that slower progress (i'm not talking microloading) is better than no progress and the decline you're showing in your deadlift and press, and squat. The squat and deadlift problem (4 reps squat 315lbs, 1 rep deadlift 315lbs) you had in your 2nd last post is eerily close to the problem I had as I was coming tail end onto the program I was on, which was similar to SS. I turned it around by basically adding a light day in the second workout of three workouts a week, and dropping the deadlift to every other week midweek. Even that burnt me out, so then I explored Madcow for 3 months, then TM for about a month and a bit, and am now on my sixth month (6th cycle) of 5/3/1.

You may be a candidate for monthly progress now.

[holyinstantrice]

Hey famendoza! Thanks for the awesome input.

I was looking into 5/3/1 for monthly progress but I realize I haven't really explored weekly progress yet. By the time I got around to finishing SS with my squat at 2x bodyweight, I got hit with something--I don't know what, but must've been similar to what happened to you--that kept me from advancing. Now that I'm coming back to really training again after my three weeks out of the weight room, I'm going to build back up to 315x3x5 (by next Friday, if I make the progress) and go into TM from there.

I'll definitely look into 5/3/1 after I touch 405 for my squats. For now TM seems like the most direct and versatile means to my ends, given that I have to adapt my exercises often to account for my larger-picture goals with speed and in cycling.

My short-term goals right now include pulling 405 in 4 weeks, and a 225 power-clean by the time I can pull 405/when my effing wrist heals.

[famendoza]

Hey Eddie,

Since I know your first name, it's only common courtesy I give you mine. My name's Fernando.

[holyinstantrice]

Great to meet you, Fernando. Thanks for your input--really appreciate it.

[holyinstantrice]

Back to updating this log... given my hectic as shit schedule it's going to be good to know where my effort's gone.

I got all four wisdom teeth out last Thursday, 7/29. Hurt like a bitch but didn't take any painkillers because fuck painkillers. Back in the gym today.

Monday 8/2/2010

Squat

--was aiming for 3 sets of 5 at 325, + back-off set, but I only got 325 for 3. Makes sense, as I've lost about five pounds the last four days, and I felt this intense pressure on the swollen mass in my jaw when I was really burying it. Fuck wisdom teeth.
--I ain't gonna be a bitch, so I got 345x1 and then just barely got 365x1 (PR).

Press
95x6x6 -- first day of Smolov Jr.-ing my press

Chins
BWx12
25x3
55x5,5,5

One-arm DB snatch (subbed for PC because my gym hates weight dropping, and my wrist wants to break when I try and catch the bar)
85x1, each arm

Jump squat
135x8

DB curls
40x8,8,8

[holyinstantrice]

Rock-climbing today. Did some light cleans, felt kind of crappy, climbed some more, went home.

[holyinstantrice]

8/04/2010

Had a Bruce Lee moment today.

Squat
320x5x5 -- got every rep. Fully recovered after wisdom teeth extraction.

However, dull pain plagued my elbow throughout my sets. There was that funky headache/tendinitis type feeling circulating throughout my elbows even yesterday while climbing, so it seems more like an overuse kind of thing.

Plus, changing my grip on the bar from wrapping my fingers around (thumb over the bar) to just making a fist made me pop my elbows up further, so it's possible that was also a factor. I've forgotten how the fist hold tightens the upper back that much more.

[holyinstantrice]

08/05/2010

Press
100x7x5 -- Smolov

[holyinstantrice]

Went for some front squat singles yesterday:

08/06/2010

Front Squat
225x1
245x1
255x1--I really just wanted to beat my friend's 245 PR

Damn. Front squats definitely are a different kind of pressure. This was my first time really front squatting, so to have hit 255 made me pretty happy. I feel like I picked up the form pretty quickly, as the singles felt pretty solid by the end.

Press
110x4x4--supposed to go for 8 sets but I missed a day and messed my scheduling up, thinking I could press 2 days in a row. Incorrect. Skipping my Saturday Smolov workout and going back to it on Monday.

[holyinstantrice]

08/09/10 Volume Day

Squat
325x5,5,5
275x8

Finished the workout there because of some strange tightness in my lower back.

Anyone else feel some strange pain in their adductors/hamstrings when finishing a squat too fast? After I get out of the hole I can pop through to the top very fast and rattle the plates just about every rep, but sometimes when I get up very quickly I get some twinging pain between my legs, under my ass.

[holyinstantrice]

08/10/10 Bike

First time riding the track in a long time--finished the warm up, did two spin-outs. It's been a long while...



08/11/10 Light day

Front squat (second time front squatting)
225x1
255x1,1
275x1,1 (PR)--did it twice to make sure the first one wasn't a fluke

Dips
BW+45x5,5,5 (PR)

One-arm Db Snatch
85x1--each arm
90x1--each arm (PR)--getting close to my goal of 100

Jump squats
95x5
135x5,5--my first set was just going into a quarter squat, jumping up and touching my heels to my glutes, but a trainer at the gym said that they're usually done going all the way down and coming back up. So I did that for my second set.

Hyperextensions
45xmessing around, did maybe 7, 8 reps total with the plate behind my head.

All in all a great workout--everything was done at 169 bodyweight.

[holyinstantrice]

08/13/10 Intensity

Squat
375x1 (PR)-easy, could have gone 385 if I wanted to. Depth was maybe an inch high for my liking, but it got the job done.

Press
145xmiss
140xmiss--the bar got stuck right at eye level. I'm assuming my triceps are just fatigued from heavy dips on Wednesday

Deadlift -- this is where it really gets weird
315x1--went very fast, but was just a tad slow off the floor
345x1--went very very slow
375xmiss--what the hell? I just squatted 375 and I've pulled 385 before, what is this shit?

My back just felt like it was in a deep, painful stretch every time I tried to pull, but I just couldn't get the bar off the floor. I've always been weak off the floor, but considering my squat's upped 30 pounds since the last time I've deadlifted (July 22), I thought there'd at least be some sort of carry-over.

I hypothesize a number of things:

1. It's just straight-up been a long time since I've pulled. Pretty damn likely.

2. I pointed my toes out a lot more than usual today, and this kept me from breaking off the floor with my quads. Right now this definitely seems like it contributed.

3. Accumulated fatigue from this last week, which might explain the piercing feeling in my back when I tried to pull, although that could also be explained by not having pulled in a long time.

4. Combination of the above.


Anyone else have a similar problem, with their deadlift being, at this point, lower than their squat?

[holyinstantrice]

Actually, another, much more probable theory:

I've just been messing around with silly bullshit on my deadlift and haven't pulled more than 3 reps in a set since May. I've done only singles this summer and don't have any foundational volume for it. Back to pulling 5s on Monday.

[holyinstantrice]

8/16/2010 Volume

I was teaching my friend John how to lift today (and not to squat on a damn bosu ball) so that took a little bit of time away from me. Dentist appointment to remove sutures right after

Squat
330x5,5,5 (PR)--all felt strong. My last set I started to lose some tightness and began bouncing off the knees instead of my ass, which made my last rep hard, but I got through them just fine
285x8 (PR)--also felt good

Press
95x5--didn't feel like pressing today, nor bench pressing. No time, whatever

Deadlift
345x1
365x5 (PR)--YEAHHH. It turns out turning my toes out for the deadlift sucks balls. Keeping them straight from now on

Deficit deadlift (off of a fancy 45 lb Hampton plate, maybe an inch and a half, two inches thick)
335x2 (PR)--just getting some depth in there, because I'm weak off the floor

[holyinstantrice]

8/18/2010 Light day

Front squat
255x1
285x1

Chin-ups
BW+60x5,5,5

Power shrugs
315x1
365x3
405x5 -- first time doing these HOLY SHIT they are so fun. Time to get to 585 and see how it feels! Straps definitely required.

I started a vertical jump program today--Kelly Baggett's intermediate reactive program.

As went, Day 1, Wk 1

4-star drill 2x10
Low-squat ankle bounce 3x30
Alternating lunge jumps 3x10
3-step jump 3x5
20-yd sprint 3

Then,

Visiting girlfriendx1 (PR)

[holyinstantrice]

Missed Friday's workout because I decided to stay an extra two days in Berkeley with my lady.

08/23/2010 Volume Day

Squat
335x5,5,5 (PR)--felt good, though my warm-ups felt sloppy, probably because I missed Friday
295x8--damn, these back-off sets are getting hard

Dips
BW+25x3
BW+50x4,4,5 (PR)--these were pretty brutal with the weight that kept swinging around

Deadlift
405x1 (PR)--YES. Trained for this all damn summer! Finally did it three days before going back to school. "YEAHHH FOUR OH FIVE YEAHHH GOT THIS SHIT" slipped out of my mouth at the top and I held it while people looked at me funny from their treadmills.

Power shrugs
405x2
455x4,5 (PR)--second time doing these. My first set I lost balance and tipped forward so I let that one go.

[holyinstantrice]

08/25/2010 Light day

Front squat
185x1--still sore from Monday

Chin-ups
BW+65x4--didn't have it today

DB Rows
100x8, each arm
100x12, each arm

DB Snatch
80x1--also not feeling it today

Curls
40x8,10,10

[holyinstantrice]

09/13/2010 Volume

Training seriously again after 3 weeks of fucking around trying to get back to my old lifts after they strangely decreased upon returning to school. All my lifts dropped around 5-10%... it's fucked up. But my bench has gone to 178x5 and 185x3 (though that could have been for 5, I think), and my press to 120x5,5,5, probably due to my better diet at school.

Squat
320x5,5,5--all lifts made, keeping knees out pops them right up. I required hardly a breath in between my reps. I'm a little weak out of the hole about six inches up, but past that everything flies right up.

Jump squat
135x5

Press
135x1,1,--did some singles to keep the intensity high, but my shoulders were too sore to sustain any kind of volume comfortably today in addition to playing rugby later in the afternoon

Chin-ups
45x5,5--tried to eliminate any leg momentum

DB rows
110x12 each arm--reaching my breaking point on these

Rugby practice: did some running, did some passing drills, played about three minutes of scrimmage before practice ended. Definitely had some sore legs from squatting; considering switching to 531 with moderate amount of assistance work to lower the overall volume to accomodate rugby practice, and then switch back over to TM when it's over.

[holyinstantrice]

09/15/2010 Light

Squat
45x5,5
135x8,8

Bench
180x4,4,4--missed the 5th rep of every set, but I think that's because my last bench workout lacked good volume

Speed bench
95x3,3,3,3,3

Rugby practice: Lots of running today, but not a lot of speed. Got my position changed from a back to a forward; I think I'm playing flanker now.

[holyinstantrice]

09/17/2010

Box Squat
295x2,2,2,2,2,2,2
315x1 (PR)--all using a 12 inch boxe

Press
125x5,5,3 (PR)--the last set I just straight-up ran out of gas on the 4th rep and missed it

Deadlift
315x2
345x1
375xmiss--I think my box squatting tired me out? I have no idea how I missed this

[holyinstantrice]

09/20/2010 Volume

Squat
325x5,5,5--my first set and second sets I went one notch tighter on the belt than I normally go and it was super uncomfortable; the third set I went a notch looser and almost missed the last rep. I definitely underestimated the fatiguing effects of box squatting

Bench
182.5x5 (PR)
185x5 (PR)
190x4 (PR)--started using a wider grip for my bench and it automatically gave me an extra 7+ pounds. YES

Power snatch
100x a lot
115x3--these are really fun. I want to put some speed into them and really fling them up there, Brent Kim-style

Rugby practice: Ran a lap, played some touch scrimmage, did some passing drills. Legs felt really sour and unresponsive; CNS just couldn't deliver the juice

[holyinstantrice]

09/22/2010

Press
130x3--was going for 5, but I think I'm a little fatigued from blasting my bench on Monday

Push Press
135x5
155x2
135x2

Power snatch
95x3,3

Chin-ups
BWx5,5
BW+25x8,8,8

No rugby practice today

[holyinstantrice]

09/24/2010

Squat
45x5,5
135x5
225x5
275x3
325x1
365x2 (PR)--my squat is coming back and it feels good. I think I could have made 3, even. I'm also using a new warm-up scheme that makes me feel much more fresh.

Bench
165x3
185x1
205x1 (PR)--was going for a double, didn't get it

Power Clean
105 x shitload--I've been working on my form because my PC has been fucked up and stupid for a long time. Using a wider grip now with my pinkies almost out to the snatch rings, and not jumping until bar gets past the knee, which is what I should have been doing all along
135 x shitload--same story

Rugby game tonight. Go Swat.

[holyinstantrice]

09/27/2010

I had the worst fucking session I've ever had this morning.

Squat
330x4,3--feel like I could've had 5 for each set but I had absolutely no motivation to keep grinding them through. They shouldn't be this fucking hard

So then my plan to renew my squat was to swap the rack over to the other side, so that I could squat facing away from the mirror. I will do this from now on.

Un-mirrored squat
275x3,3,3--BUT THEN. I had a friend videotape me and it turns out I'm not even hitting my fucking depth. So that's a scratch.

Press
130x4
125x8

Power Clean
135xhalf-assed

I hated today. I then trashed myself during rugby conditioning, which is probably what's killing my lifts.

[holyinstantrice]

09/29/2010

Squat
225x5,5--working my form away from the mirror

Bench
190x4
187.5x4
155x10--I wasn't having a great bench day today, so I just turned it down a little and smashed it with my back-off set

Power Clean
135 x so many--I'm starting to get the hang of the new technique: that of using a wider grip to compensate for my primate arms and jumping from a little above the knees as opposed to just tossing the bar up from the ground like I had been.

Weighted side bends
100x15
120x15

[holyinstantrice]

10/01/2010

Squat
275x3
315x3
275x3--just learning the squat again, facing away from the mirror. 275 feels great, but 315 is wobbly and unfounded... Also using a much closer stance and really going deep; descent is worlds faster now too

Press
85x5--didn't feel like pressing today

Deadlift
365x1--really felt my hamstrings engaging on this one
405xmiss, miss, miss--I got the bar a few inches off the floor on my first 2 attempts...

Clean grip high pull
225x3,3,3--I strapped the last two sets, got the bar a little higher than my belly button

Man. My lifts are all in the shitter right now. I'm going to give TM a break and 531 from now until rugby ends.

[holyinstantrice]

I'm thinking this for my 531 routine:

Monday:
Bench
Weighted Dips
Tricep extensions
Power shrugs

Wednesday:
Squat
Jump squat or pause squat
Lunge or Bulgarian split squat
Hyperextension or good morning
Power snatches

Friday:
Press
Weighted chins
Shoulder raises
Curls or something

Sunday:
Deadlift
Deficit deadlift (full or to above knee)
Power cleans
Side bends

[holyinstantrice]

First day of 531. Pretty damn fun, made for a short, intense workout

Bench
135x5
155x5
175x7 (+2)

Dips
BWx10x5

Tricep cable extensions (rope)
80x10x3
100x12
120x12

[holyinstantrice]

Squat
240x5
275x5
315x7 (+2)--could've made 8, or 9, even

Jump squats
135x3,3,3

Variety of fucking around with single-leg stuff. It's hard to really keep my balance with these things, and my back leg is doing a lot of work

Hyper-extensions with plate behind head--this made my hamstrings work. I'm keeping this.

[holyinstantrice]

Press
95x5
105x5
120x8--really happy with this, didn't think I would get it
75x10x5--started to really tax my shoulders after the first set

Shoulder side raises
15x10x2
20x10

Called it a day after that. I'm deadlifting tomorrow as opposed to Sunday because of travel arrangements so I'm moving chin-ups to tomorrow.

[holyinstantrice]

Bench

145x3
165x3
185x4,3--I was at 185x5+ before 531 but I was traveling/in NY the last four days and starving so that may have accounted for some of the drop; my upper back never felt as tight as it usually is
135x8,10,8,8--not quite BBB, strapped for time

[holyinstantrice]

Squat
260x3
295x3
330x3--my squats felt really hard. Traveling really fucks with me! On any other day I might have had 5 or 6

Deadlift--making up for Saturday's missed deadlift workout... gym was closed
255x5
290x5
330x8 (or was it 9?)--whichever it was, I'm really happy about this. Hook grip + starting with higher hips feels damn good.

Chin-ups
BWx10,10,5

Back extensions
25x15,10

Still trying to find an exercise that will really let me engage my hamstrings--lying leg curls do nothing, and I don't have a GHR around. I might just have someone hold my feet down to do some ghetto GHRs. Back extensions are nice in that they let me feel something, but there's no contraction at the distal end of the hamstring, which is something I want.

[holyinstantrice]

Sprints
10yd x 4
20yd x 3
40yd x 2--ran shirtless in the rain because this is America

Side bends
120x10x3--each side

[holyinstantrice]

Press
100x3
115x3
130x4--expected 5 but many things were sore from Wednesday; missed fifth rep at forehead level

DB Press
35x10
30x10x3
40x10--makes my shoulders feel kind of funny, though the dislocations I did yesterday felt good

Chins
BWx10x5

[holyinstantrice]

Deadlift
275x3
315x3
355x3--felt really hard today; not quite recovered from Wednesday's SQ/DL combo, so I just did the prescribed reps

Power Clean
135x3,3
155x3,3,3--these were way hard, too
175xmiss--what the fuck. My PCs have always sucked relative to my DL but what's pissing me off about them is my inconsistency with them. One day I'll be able to do 185, the next day, 175 is impossible.

Back extensions
25x10x3

[stronger]

hey holyinstance, I noticed you did powershrugs with 405 and straps. How did you put the straps on? I'm a moron who can hold 400+ without straps mixed grip, but can't seem to figure out how to put them on to pick up 315. Please help

[holyinstantrice]

Hey! So, after putting your hand through the hole, the strap should be pointing towards your thumb. From there, throw the strap behind the bar and pull it back up around the bar to get it tight. Wrap it around and you're good to go.

(For reference: http://www.youtube.com/watch?v=Uv_ibNvIoog)

[holyinstantrice]

Bench
155x5
175x3
195x3--didn't feel too bad. My spotter touched the bar on the 3rd rep because he's a bitch but said he didn't help

DB Bench
55x10x5

[Squatson]

Like the throttle on a bike

[stronger]

Like the throttle on a bike

that's a great description. I figured it out today and realized I hadn't been cinching it tight. well duh!

[holyinstantrice]

Squat
275x5
315x3
345x4--I think I'm back. I might have been able to do 5, though that's pushing it. Spotter helped a little prematurely with my 2nd rep, but it didn't amount to much.

Front Squat
275x1x4
305x1
315x1 (PR)--wooot.

Standing ab pull-downs
150x10
200x10x2--I'm doing all these with my ass against the stand

Ghetto GHR
BWx10

[holyinstantrice]

Press
105x5
120x3
135x1--presses felt super heavy today; 105 felt like 115

Alternating DB press
40x5x2
45x5x2
50x5

Chin-ups
BWx12x5

[holyinstantrice]

10/23/2010

Did some conditioning with the track team--burpees, farmer's walks, tire carry, reverse sled drag, line shuttle, keg carry, and forward sled drag x2. Pretty hard stuff; I wanted to puke after the first one but held it down. I thought I'd be better at dragging the sled given my strength compared to the other guys but I definitely sucked at it. Maybe next time I'll have learned it.

10/24/2010

Deadlift
135x6
135x3--cleaned this
155x3x2--cleaned this
225x5
275x3
295x5
330x3
372.5x5 (PR)--YES. Projected 420 DL max now. Got 5 with the hook grip, and tried to go for a sixth with mixed grip because my thumbs were starting to get raw, but I missed that one after getting it an inch or two off the floor. A combination of tiredness, change of grip, and lack of back extension caused me to miss that sixth pull, but I think I just might've had it if I were luckier. Anyways, BACK TO SETTING PRs.

GHR
BWx10x3

C&J-supersetted with GHR
135x1
135x1
135x1, 3 split jerks

[holyinstantrice]

Bench
95x5

Dips
BWx10x5

Decided to join the track team to sprint and jump after I front-squatted 315 last Wednesday. First practice was today, day after DLing. Sore hamstrings and isolated spots in upper back.

5x300m, 1-2 minute rest in between--I thought I was some hot shit, so I tried to hang with some of the faster guys and got straight-up killed, and wasn't able to recover for the subsequent ones. Lesson learned... I can't run like that just yet.

7x50m hill sprints, 2-3 minute rest in between--these went really quickly. I found my stride and really blasted upwards with every step. The coach told me I have good turn-over; it must have carried over from cycling.

[holyinstantrice]

Squat
135x5
225x5--felt fast, okay bounce

Track practice
4 stride-outs, felt very fast
5x400m, 2 min rest in between. Ran 77, 80, 80, 77, 76 because I have no cardiovascular fitness

Then I did some C&Js with 135 in the gym after the workout.

[holyinstantrice]

10/29/2010

Deadlift
325x1
375x1
420xmiss
410xmiss
405xmiss--bad deadlift day? I don't know. Was trying to test my maxes. Went nowhere.

Rugby practice afterwards.

10/30/2010

Rugby game. Played latter half.

10/31/2010

Plyos
4-star drill 3x10
Ankle bounce 3x20
20 yd sprint x 4
Single leg bounds 4 x 20 yd
Depth drops -- made it up to a 36 inch box with decent landing

Barbell hip thrusts
95x10
135x10x3--these were kind of awkward, not just in how they looked, but how they felt with the bar always off balance

GHR
BWx12x3

[holyinstantrice]

Bench
135x5
155x5
175x9--YES. 2 more reps than last time, and I could have had a 10th, I think. Plus, last time my 7th was a pseudo-rep. I'm repeating the cycle so that my max is a little further off my training max.

Weighted dips
35x5x5

Track practice:
Warm-ups
50m acceleration x 4
Stride-outs x 4
150m on, 50 off x 6

Power-clean and jerk
135x1, push jerk x 3

Power snatch
95x3

Chins
BWx23--Decently strict, stopped a few reps short of failure. I think I could have had 25 with a slightly narrower grip.

Kroc rows
100x20, each arm

Squat
185x5x2--keeping the movement ingrained

[holyinstantrice]

Squat
135x5--thought I pulled something in my groin here; I think it was just impingement
245x5
285x5--these started to get fucked up
320x1,miss--shit.
320x4--a 5th one would have been close to failure. I definitely haven't been gauging my recovery wisely lately, and it didn't occur to me that I'd be super fatigued from the last four days of running, rugby, plyos, and running.
320x1x5--5 singles. Last one almost failed; definitely fatigue.

Good mornings
135x10x5

GHR
BWx15x3--these are starting to really pop up. Have an idea in mind for a make shift GHR machine involving the squat rack, a pin, and a bench. Must keep blasting the hams.

Box jumps
--Just messed around with these. Single legs and double legs with hands behind my head, 36-inch box.

Skipping track practice today; may go back to gym to do some hip thrusts.

[holyinstantrice]

Press
95x5
105x5
120x3--shit.
120x5--worst form ever. Disgrace. Barely got it.

Alternating DB press
40x10x5--10 each arm every set

Various assortments of shoulder raises

Came back to gym later on and fucked around with snatches, cleans, jerks, chins, and bicep curls.

[holyinstantrice]

Power clean
135xa lot
155xa few
175x3
185x2
205xmiss, miss--I think with a form adjustment I might've made it

Deadlift
225x5--pulled from 2.5 inch deficit. I wanted to see if pulling from a deficit to warm-up would help my work sets
265x5--2.5 inch deficit
305x1--2.5 inch deficit, felt hard as balls. I got really sleepy around here all of a sudden.
305x4--standard height; these felt like 355... strangeness.
345x7--took my shoes off for these. Felt hard as fuck. My 7th rep was sloppy as hell; had an 8th in me but decided not to risk it.

Overall, the experiment was not a success. Not going to warm-up with deficits.

[holyinstantrice]

Bench
140x3
170x3
190x6--6th rep was DAMN hard. I didn't reset strongly in between each rep and I grinded the shit out of it for about 4-5 seconds.
215xmiss--two inches off of my chest. Tired as hell from my grinder rep.

DB Bench
45x5
60x10x5--these were really hard. I think my last rep @ 190 really put me in debt.

Tricep pulldown (w/ rope)
110x12

Squat
225x5--keeping squat form. Felt slow today b/c of deadlifting yesterday.

Then I fucked around with curls.

[holyinstantrice]

Squat
265x3
305x3
340x5 (PR)--Spotter was the school's new S&C coach, but he kept touching me on every rep. He insisted he wasn't helping, but it was still distracting. Kind of happy about this, though my squat hasn't moved in two months, and certainly not at all since I've started 531. So, a bittersweet PR. Anyone else find a drop in their squat after going to 531 from something with much more volume like TM?

BSS
35x5
50x5
70x5--still getting the hang of these... I have the strength, but the balance is way off.

Good mornings
135x10

Power snatch
95x3xa lot

Ass is super sore, right hamstring tendon feels a little weird.

[holyinstantrice]

Press
105x3
115x3
125x6--6th rep was SO SLOPPY. But I got it. Whoo!

DB side raises
20x10x5
25x10
30x5

Then some curls.

[holyinstantrice]

Deadlift
135x8
185x5
225x4
285x3--felt slow, DOHG
325x3--very fast and tight, mixed grip
365x7*--super strained reps, wasn't getting tight and belt was finicky. Took 5+ seconds between reps, and stepped over the bar to grab some extra chalk after the fourth rep. Still slow off the floor, but it seems a little less so? Not sure, still hammering my hamstrings to get that more explosive.

BB hip thrust
135x5
185x5
225x5x3--not so sure I felt this in my asscheeks, but I got the weight up there somehow.

Ghetto GHR
BWx12+x2--these feel a lot easier than they used to be but I could also be pushing myself up harder.

[holyinstantrice]

Bench
160x5
180x3
200x3--got a strong hand-off but the catch was sloppy; had to use some energy setting the bar

DB BP
40x10
60x10x5

DB flyes
25x10

DB Incline
50x10--almost failed the last rep

Hang snatch
95x3x5

[holyinstantrice]

Squat
275x4,1--almost failed
315x2,miss
315x1

Called it quits afterward. Abysmal; possible factors:

Hard bench yesterday
Hang snatching yesterday
Lack of sleep
Overall stress

Got out onto the track:

Extensive warm-up + stretching + 3 40m efforts
5x15m
5x20m
5x25m
--worked with track coach on technique

Got back into gym later:

BSS
30x5
45x5
60x5

BB hip thrust
135x5
225x5
275x5x3--starting to feel better; hands on the bar instead of along the bench

Back extensions
35x10x3

[holyinstantrice]

11/19/2010

Press
105x5
120x3
135x3--3rd rep lasted about seven seconds

Chins
BWx15x2
BWx10x1

Kroc rows
40x5
105x20--had to readjust a few times for right arm; dumbbell had obviously never been used before because I go to a scrawny-ass liberal arts school so the knurling was basically knives

Played dumbbells for side raises

11/21/2010

Deadlift
305x5
345x3
385x4--YES. Last rep was slow and followed a seven-ten second-ish rest.

Standing ab pulldown
200x10x3

GHR
BWx20x2

[holyinstantrice]

Got hustled by the track coach today. Told me I'd be doing plyos... bastard ended up having me do a conditioning circuit. Lots of slow-ass running, silly calisthenics, and more slow-ass running. Not going to make me a faster sprinter.

Bench
45x5
95x5
115x5

Dips
BWx5,1

[holyinstantrice]

Squat
275x5--did some glute activation beforehand, certainly felt it a little more there.
315x3--still tired from Monday. Stupid "conditioning" workout.

Bench
175x1
195x1--my spotter kept fucking around and his hands wouldn't stop hovering around the bar
215x1 (PR)--went up so easily; probably had 10-15 lbs more in me but--
225xmiss--almost had it. Tired from previous efforts, still got it halfway up and almost left the upper-end of my sticking point. Will probably get it on a fresh day.

Power shrugs
225x5
315x5
405x5
500x5 (PR)--ugly; pulled kind of diagonally and they didn't go up very high but they were otherwise performed as shown by Rip. Traps not sore, however. Hopefully they will be tomorrow.

[holyinstantrice]

Traps ended up being pretty damn sore.

11/27/2010

Squat
225x5x2--deep stretch in my adductors, hams, and glutes. Felt strong.

Press
105x3--was going to work up to a 1RM but shoulders felt weak so I cut it short. Probably due to shrugging.

I'm going to change my schedule to:

M-Squat
W-Bench
F-Deadlift
Sat-Press

[holyinstantrice]

Squat

250x5
295x5--hard.
325x3--bullshit.
325xmiss--90 sec. rest

Fucked around with some good mornings afterwards; too pissed off to do anything else and went home.

[holyinstantrice]

12/1/2010

Bench
140x5
160x5
185x5--missed 6th rep. Sprained the hell out of my ankle the day before and had tired arms from walking around in crutches

Chins
BWx10x3

Kroc rows
100x25, left
100x a bunch of sets because grip kept slipping but probably totalled 25, right

[holyinstantrice]

12/3/2010

Deadlift
275x5
315x5
355x5--hands were hurting like hell with hook grip. Had one or two more, but that fifth one was pretty damn hard and I felt like chilling out because of my ankle.

Speed DL
315x1x8--1 minute rest. All of them were fast.

Lots and lots of bicep curls; drop set from 30 to 10.

12/4/2010

Press
95x5
110x5
125x3--fourth rep traveled out and I lost my groove. I think curling must have tired the shit out of my arms.

Incline DB Press
55x10x5--something like that. The first set might've been eight, and I might've only done four sets, but whatever.

Tricep pulldown, rope attachment
80xa shit load, going crazy
100xsame
80xsame

[holyinstantrice]

I decided to stop 5/3/1 for the sake of my squat, which is now down roughly sixty or seventy pounds from when I started it. I think I just need to squat heavy more than three times a month.

On that note, my anger and frustration have pointed me towards the dark side... autoregulatory training. I looked up the Chaos & Pain template and I think I'll just loosely base my training off of that for a while, because I'm young and stupid and tired of following a set program.

Which means:

Squat walk-out
365x2--held for around 20 seconds.

Squat
315x1x5--fifth single started to get hard. Short rests, maybe 2-3 minutes at the most.

My ankle's still acting the fuck up, so I stopped there.

Bench
95x5x2
135x4
175x1--arms still tired from DB incline a few days ago. Wasn't going to get much quality out of bench today, so cut off here.

Dips
BWx4
45x3x4--short rest, maybe 1.5-2 minutes
55x3
70x1--could've had this for 3, I think. This was easy
90x1--DAMN. Slow as hell but felt strong.

[holyinstantrice]

After 5 days of life and finals keeping me from the gym:

Squat
275x3x8--90 sec rest in between. By the fourth set I was starting to sweat, by the 7th I was losing tightness. Felt amazing though.
225x10--felt super light. Not tight at all but felt good.

Bench
135x2
185x2

Bench from pins @ sticking point
185x1x10

[holyinstantrice]

12/13/2010

Deadlift
135x5
225x5
275x3
315x2
365x1
415xmiss, miss--got them both an inch off the ground, but couldn't follow through. Pretty sore from squatting yesterday
365x1--SUPER SLOW, CNS fried from failing
365x1--slower
365x1--almost failed
365xmiss

Did some chin-ups and called it a day.

[holyinstantrice]

12/14/2010

Warmed up with some bear complexes, then did 2 sets of 5 bear, 95 lbs.

Messed around with some 1-arm barbell rows at 135.

[holyinstantrice]

Press
125x1
135x1x10--bar speed slowly decreased as singles went on. Inconsistent rest, mostly 2-4 minutes in between.

Alternating DB Curl
Drop set from 40 lb to 20 lb DBs, 6 minutes nonstop.

[holyinstantrice]

5th consecutive day of training. Feels good man.

Front squat
225x1
255x1
275x1--slow
275xmiss--90 seconds later. Not enough recovery + hadn't figured that front squat had probably dropped like my back squat did
245x1x8--90 seconds rest, except for the last one which was 60 sec
275xmiss--shit. Thought I would get it.

Weighted Dips
45x3x4
70x2--missed the third, weights swung out from under me
70x3x2--or was it 3 sets? I have no idea anymore, but it all felt good.

Assorted tricep work with kickbacks, key press, and cable rope pulldowns.

I'm very pleased with my recovery so far, especially with today's performance after yesterday's press workout.

[holyinstantrice]

12/20/2010

One-arm dumbbell snatch
50x a lot
60x a lot
75x3
90x3
100x a lot of misses, but they're getting higher
90x a few

Did some stuff to help my shoulder out a little; lots of dislocations to keep flexibility up

12/21/2010

Squat
285x3x2--90 sec. recovery, no belt
285x1--no belt, lost concentration and missed a second rep stupidly
285x1--after putting the bar back, belted
285x3x7--belted

All in all, it was more like 285x3x10, 90 sec. rest. Sweating buckets after the end, tiring as hell. Feel it all in my ass.

Bench
185x3x5--gym closed before I could get any more sets in

[holyinstantrice]

12/22/2010

Rack Pulls (an inch below patella)
405x1
495xmiss--thought it would be worth a try
405x1
455x1x6
405x1

DB Row
100x10--each arm, was going for 25 but DB handles were too fat, DB slipped out of my hands after 10

DB Curls
Drop set from 40, interrupted because the handles on these DBs are fat and my hands started aching before anything else

Closed with lots of shoulder dislocations.

[holyinstantrice]

12/23/2010

Press
125x1
140x1x8--belted for the fourth one, but that was it. 2 minute rests, or thereabout

Messed around with some BTN push presses at 135--shoulders feel funny doing those. Probably won't mess around with them too much.

Finished off with some tricep pulldowns w/ rope attachment to get dat pump.

[holyinstantrice]

12/24/2010

Dips, Chins, Ab Wheel--done with sets of 10 @ BW, 3 circuits

Messed around with bear complex, caught my breath and did:

Chins, 2 sets of 10 @ BW

Merry Christmas!

[ello]

12/24/2010

Dips, Chins, Ab Wheel--done with sets of 10 @ BW, 3 circuits

Messed around with bear complex, caught my breath and did:

Chins, 2 sets of 10 @ BW

Merry Christmas!

Merry Christmas =)

[holyinstantrice]

Thanks!

Christmas workout:

High pulls
225x3x6

[holyinstantrice]

12/27/2010

Squat
295x3x8--first 2 triples, no belt; first 6 triples, 90 sec. rest; last 2 triples, 60 sec. rest

Lots of hip stretching, then:

Squat
225x12--no belt. Minimal rest between reps.

[holyinstantrice]

Deadlift
315x2
365x1
405x1
425x1 (PR)--20 lb PR
405x1x2--CNS fried after last single

Bench
190x3x3--kept it light; pecs were still sore yesterday

Very satisfied with today's workout. 20 lb DL PR with a few lbs left to spare and redeemed myself for a fall's worth of stagnancy. I read somewhere that using a narrower DL stance helps to break the bar off the floor more easily and it worked. Distance between heels maybe six, seven inches, as opposed to the usual twelve.

[holyinstantrice]

12/29/2010

Bear
95x5x3

Press
135x1
145x1--too slow, didn't keep going. Benched yesterday

Chins
BWx10x2

Curls
40xdrop set to 20

[holyinstantrice]

Changing notation of log.

12/31/2010

Front Squat
1x225
6x1x255--no belt, rest around 3-4 minutes each

Incline DB Bench
3x8x60--stopped at 3rd set, left anterior delt felt funny

Lateral DB Raise
8x15
8x20
8x25
8x20
8x15

Trained really early this morning; CNS wasn't feeling up to it. Did BB stuff instead.

[holyinstantrice]

1/1/2011

Rack Pull
1x315
1x405
miss x 465--upper back tired from front squats yesterday, not awake enough to give full juice

Stiff-leg DL
1x8x295--thought I was doing 275; got the 35 and 25 lb plates mixed up. No belt

Ab wheel
3x15--knees

DB Side Raise
1x20x120--one set each side

[holyinstantrice]

Squat

2x1x275--no belt
10x2x305--first 2 sets no belt, second set was a single. 60 sec recovery between each set
1x5x225--no belt; was going for 14 but my abs weren't having it.

Bench
135x3
165x1--shoulders felt strange after squatting; still winded after squatting. Stopped there.

The problem I'm having with my abs is coming back. Losing all tightness at the bottom.

[holyinstantrice]

1/06/2011

Deadlift
2x315
1x385
miss x 435--got it up about four inches but bar wasn't moving from there. Didn't have the fight in me/shitty sleep the night before.
5x385 (PR)--last 2 reps were messy.

BB Rows
135x20--no belt. Too easy; bumping up weight next time.

Ab wheel
2x15 kneeling
did a few singles standing. This is what really killed my abs.

DB side bends
120x20 each side

[holyinstantrice]

1/07/2011

Thinking of focusing on the press for a while. Not decided yet.

Press
1x125
8x2x135--unbelted except for last 2 sets. 2:30-ish rest in between.

(abs and back sore as hell today)

DB overhead tricep extension
8x40
8x45
8x50
8x55

Did some shoulder prehab w/ dislocations (PVC pipe) and rotator cuff work (ext./int. rotation w/ band)

[holyinstantrice]

1/08/2011

Front Squat
12x1x245--first 6 sets no belt; first 8 sets 60 sec rest; last 4 sets 45 sec rest

Chins
3x12--last few I had to kip; not sure of the recovery periods but I finished these 3 sets in 5 min

BB Curls
1x12x65--first 8 pretty strict; last 4 cheated pretty heavily

Entire workout took 40 min; record time

[holyinstantrice]

Power Snatch
6x3x95

Snatch-grip Deadlift
1x10x225--no straps, no belt, no sleeves. Used hook grip for 2-3 reps because it was killing my hands and wrists.

DB Bench
3x80--got intimidated by the weight and didn't pop them up high enough for my first rep; shoulders felt really unstable
4x6x70--shoulders were a little better, but still not 100%

Finished off with shoulder dislocations

[holyinstantrice]

Not a training update, but I just took a look in the mirror and my upper back has exploded. I have no history of spinal problems but there's so much meat on there now I look like a goddamn hunchback. I suppose this is what happens when I start training 5-6 days a week and my upper back gets worked 4 days out of those. My ass cheeks are practically running up my back now.

[holyinstantrice]

1/10/2011

Push Press
1x135
1x155
8x1x165--no belt, 30 sec rest. Some went up much faster than others; kind of random.

DB Press
4x6x45

Messed around with tricep pulldowns, then closed with lots and lots of shoulder dislocations

[holyinstantrice]

1/11/2011

Squat
1x255--belt
4x6x285--belt; 2-3 min rest

Got my new weightlifting shoes today. Fuckin' spot on.

[holyinstantrice]

1/13/2011

Was thinking of deadlifting today, but my lower back was sore and tight. Power cleaned instead, working up to a single at 185, and failing a bunch of times strangely at 195. With CNS fried, I went back to 155 and went until I missed. Probably 12 singles total from 135-195, including misses.

[holyinstantrice]

Deadlift
1x365
1x405
1x435 (PR)--this went up easily
missx445--thought I'd get this after 435, but my CNS was fried.

Press
3x135--didn't keep myself tight, wasted the set

DB Press
5x50s--CNS still fried, barely got any reps in. No balance

Chins
3x12xBW

No-arm squats
3x1x135

DB Curls
8x45s

BB Curls
fuckery x bar

Ab Wheel (80% rollout)
1x5xstanding

[holyinstantrice]

Front Squat
6x1x265--45 sec rest; belt
225x5--should have tried for 8; didn't think I was going to get 5 because it's so hard to breathe with a bar on your shoulders. Belted.

Dips
3x45
3x70--pretty hard
4x5x45--decent pace

Finished this in 45 minutes. Messed around with curls and chins after; supersetted chins w/ curls @ 50, 45 and 40. Total around 30 chins.

[holyinstantrice]

One-arm DB Snatch
4x65
4x80
2x95
2x100 (PR)--easy

Pendlay Row
20x185--belted

One-arm BB row
2x10x135--one set for each arm

Ab wheel
1x5--kneeling
2x5--standing to 80% rollout

[holyinstantrice]

Squat
6x3x305--belted, 1:30 rest

DB Bench
2x65s
4x80s--had to try a bunch of times just to get the DBs in position

Close-grip BP
4x6x155--low rest, but not measured

Total workout time 50 minutes

[hamburgerfan]

Are you following any sort of a program, or do you just do what you feel like doing?

[holyinstantrice]

Currently, no. I followed 5/3/1 for 3.5 cycles prior to this, but upon experiencing great fluctuation in my performance on any given day, my frustration got the better of me and I decided to go the complete opposite of the way of the low-volume, spreadsheet-dominated program. Now I'm training heavy with autoregulation 4-7 days a week and loving it, seeing progress with every session and feeling strong in general, as opposed to 5/3/1 which severely hampered my motivation to train. And given my recent resurgence of PRs at my relatively low BW, I'd say it's working out pretty well.

[hamburgerfan]

Cool. That's something I'd like to try at some point, but I don't know how I would decide what to do on any given day. How do you do it?

[holyinstantrice]

Press
1x135--slow
1x150 (PR)--didn't think I'd get it after having dipped and benched the last few days, but I got pissed off enough and got it!
4x135 (PR)--3rd and 4th reps very slow

Side raises
3x10x30s

[holyinstantrice]

How do I do it... well, I've been reading a lot on the Chaos & Pain methodology, which is essentially the Bulgarian method applied to powerlifting. It's a blog run by a 181 lifter who, if I remember correctly, came close to or totaled elite in a geared meet lifting raw. He emphasizes doing whatever you want as long as it's heavy, hard, and frequent. This is the template he's written which I follow very loosely: http://2.bp.blogspot.com/_jKrQrrAH3Xg/S0dgyY9DdqI/AAAAAAAAAQY/qFcaoEH1Yis/s1600-h/Exercises+in+Extremity.JPG

I basically pick and choose lifts and put them together as I please, trying to PR in some way every time. I play around with a lot of variables: # sets, # reps, weight, rest between sets (the lowering of which I've found to be very effective in increasing the stimulus of a session), use of a belt, CNS potentiation, etc. Jamie (C&P guy) suggests supersetting two exercises and lowering the rests down to as little as 30 seconds, but I've found that doing one lift at a time with 1:00-1:30 rest between sets is effective enough for a lifter at my level.

He also recommends lots and lots of sets with low rep ranges, i.e 10x3, 12x2, 15x1. The sheer volume is great for hypertrophy, and the low rep ranges make you very efficient both with the motion of the lift itself and in managing your fear of maximal lifting. Where I used to absolutely dread just 3 sets of 5 and have to take nearly 15 minutes between sets, I've been able to double my volume, increase my weight, and drastically cut down my session times.

Overall, my weeks come out to something like: Squat motions 2-4 times/week, Press motions 3-5 times/week, Pull motions 3-5 times/week

There really isn't much else--there's a current thread going on about this very method: http://startingstrength.com/resources/forum/showthread.php?t=21357

and a very helpful thread filled with strong guys using this method: http://www.pendlayforum.com/showthread.php?t=2373

Good luck, happy lifting, and post back with any questions!

[hamburgerfan]

Hey thanks for the information. I'm definitely considering doing something like this sometime. On one hand, I'm making good progress with the texas method and I don't know if I should fuck with it right now. On the other hand, all I want to do on my off days is go and lift, so I think I would enjoy training with high frequency a lot.

Anyway, I think I'll pay attention to this log to see how you do and get some insight on this sort of training.

[holyinstantrice]

Deadlift
1x365
3x405 (PR)--bar slipped out of my hook grip last rep; first time that's happened! Had a 4th rep in me too, but grip was a problem
2x405--switched to mixed grip because my thumbs were killing me and attempted a third, but I didn't get it

KB Swings
2x20x80

Stiff-leg DL
2x225
5x315--no belt

DB Curls
2x10x50s

Incline DB Curls
10x20s

BB Curls
2x12x55

[holyinstantrice]

Bench
1x175
2x3x195
1x2x195

DB Bench
1x6x55s

Dips
5x10xBW

[holyinstantrice]

Squat
1x275--no belt
1x315--belted
1x345--easy, but slowed around my sticking point
1x365--experienced a 2-3 second pause at my sticking point. Need to work on driving upper back into bar, keeping elbows down, tighter breath

Jump squat
3x3x135

[holyinstantrice]

Rack Pull from top of knee
1x500
10x1x545

Bench
2x165
6x4x185

[holyinstantrice]

Front Squat
2x225
1x265
1x295--easy
missx320--thought I would've had it, but lost tightness at the top and didn't have any at the bottom
8x225--easy

Weighted Chins
3x25
4x6x45
1x90 (PR)

[holyinstantrice]

1/28/2011

Press
105x3
125x2
135x1

Push Press
1x135
1x155
4x1x165
4x1x175
2x1x185
1x1x195 (PR)
2xmissx195

BB Hip Thrusts
2x8x315

[holyinstantrice]

Power Clean
1x3x135
2x3x155
6x1x165
2x1x175
3xmissx185--CNS fried

BB Curls
4x8x95--some reps cheated

Forearm Dowel
3xup/downx15

[holyinstantrice]

Power Snatch
5x95
3x105
2x2x115
4x1x125--had to press them out an inch or so
3xmissx135--got it up above my head but didn't have it
5x1x105

Need to work on getting under the bar. The pull is fine but the drop isn't. Had my toes pointed out.

[holyinstantrice]

Squat
2x285
3 waves of (2x335--belted tight, 6x295--belted loose) for 6 sets total

First time experimenting w/ wave loading. It was kind of cool but the purported CNS benefits weren't all they were cracked up to be.

Bench
2x185
1x205
3x1x210--left shoulder felt like it was shearing
6x185--this was hard; shoulders felt less bothersome after I held the bar closer to my feet

Dips
6x10xBW--these are easy now, but my body keeps swinging forward like a pendulum

[holyinstantrice]

Deadlift
2x365--no belt, no chalk, double-overhand
1x365--no belt, no chalk, hook grip
1x365--belt, chalk, hook grip
1x405--belt, chalk, hook grip
missx445--got it off the ground an inch, but my back wasn't set, positioning was off, and wasn't well-rested enough to power through the sticking point
1x415--SUPER HARD; kind of fucked my back a little with this one as my CNS was fucked and I had to round-back it up

Stiff-leg DL
6x325

Back extensions
2x12x45

[holyinstantrice]

2/05/2011

Press
2x125
1x125
1x135--all sets slow, decided not to pursue pressing today

DB Bench
3x75s

Incline DB
5x10x60s--these are going up pretty quickly; faster than they used to w/ 55s

Chins
12xBW

[holyinstantrice]

Bear Complex
3x95
3x5x115--these got really heavy halfway throughout the 3rd rep of each set

KB Swings
1x20x80--swung them above the head for each rep

Put on the running shoes and then did:

Hill Sprints
4x50m--got my ass to start working on these instead of just the quads

[holyinstantrice]

Squat
5x135
8x225--all felt easy and strong in the posterior chain

Bench
1x165
6x4x190--almost failed the last rep because I started losing tightness in my later sets

Switched to Dl shoes here.

Snatch-grip DL
3x225
1x275
2x6x315--straps and belt; back wasn't set fully for these; taped 2nd set
1x315--straps and belt; for the camera

CNS was really active today, hit the light fixture halfway down my hand on a trial jump

[holyinstantrice]

One-arm DB snatch
2x2x70
1x2x80
1x2x90
1x1x100--got this on the left arm, missed 2 subsequent attempts on the right arm
6x2x90

Chins
4x25
3x45
6x3x70--could have had for 5, I think

Then I finished up with Joe DeFranco's Shoulder Shocker routine:

3 sets of 12x20s front raise, 12x20s lateral raise, 12x20s clean and half-press

[holyinstantrice]

Squat
1x275--unbelted, somewhat fast
1x275--belted 4th hole, very fast
10x2x315--1 minute rest in between doubles, first 6 sets belted 4th hole, last 4 sets belted 5th hole

As I got more and more fatigued, I started to round my back and cut depth. Need to work on that.

DB Bench
3x65
4x6x75s--might be time to move on to 80s

2 sets of around 8 shoulder dislocations, then pressed the bar overhead for a set of 10.

[holyinstantrice]

Deadlift
1x375--was a little slow
2x415--was going for a triple, missed the third rep off the floor

Bench
2x1x175
1x205
1x225 (PR)--finally; not quite a grinder but not fast either
4x2x205--some shoulder pain going on

[holyinstantrice]

Press
1x135--slow
1x155 (PR)--belted; decent speed, but I think I had a little more
missx160--almost there; stalled at a little above head!
1x160 (PR)--belted; I did, looks like.

Push Press
2x1x165--easy
1x175--still easy
3x1x185--dramatically harder
1x2missx185--just lost gas

DB Press
4x40s
3x50s
2x60s--no shoulder stability
10x40s--easy

[holyinstantrice]

3 circuits of:

10 dips
10 pull-ups
10 ab-wheels (kneeling)

Had to cheat some reps toward the end. Nonstop, damn hard, 7-8 minutes.

[holyinstantrice]

Power Clean
3x135
3x155
2x165
1x175
10x1x185--split the last one pretty bad; felt good until the 9th one. Attempted jerks on 5 of them, made 2 successful jerks by driving hard and diving deep.

Overall, felt a lot better than the last time I power cleaned, which was shit.

[holyinstantrice]

Got 3 hours of sleep so kept the volume low as I knew CNS was not okay today.

Squat
2x295--belted 4th hole, slow out of the hole
6x1x345--first 2 belted 4th hole, last 4 belted 5th hole. 2-4 minutes in between.

Bench
2x165--fast
2x4x195--last rep of each set was slow; last rep of last set was close to failure
2x2x210--not solid; did 3 reps of plyo pushups on a bench in between sets and 2nd set was faster. Finished with another 3 plyo pushups on bench.

[holyinstantrice]

Power Snatch
5x45
2x3x95
2x105
6x2x115--easy reps; I'm getting better

Chins
4xBW--easy
3x25
2x45
6x3x75--harder after the 4th set

Clapping pull-ups
3x6xBW--for fun

[holyinstantrice]

Squat
2x275
4x6x305--first set belted loose, next 3 sets belted tight; first 4 reps easy, last rep was always hard but might have had one more

DB Bench
3x65s
4x6x80s--last rep was always hard; last 2 sets were sloppy in terms of set up

Took 2 hours today--really unfocused towards the end and taught someone how to squat between squats and DB bench.

[holyinstantrice]

Really sloppy session today.

Press
2x1x125
1x145--easier than 125 but I need to stop looking up when I press
missx165
2x145--REALLY hard
1x145--almost missed the first rep

DB Press
3x40s
6x50s

Front Raise/Lateral Raise/Clean & Half-Press Superset
2x12x25s

DB Curl
1xdropsetx55s to 15s

[holyinstantrice]

Speed Squat
6x2x225--felt so explosive, got better as sets went on; no belt

Landed my whole hand, past the thumb, onto the light fixture on a test jump. That's a 31" vertical.

Bench
1x175--fast
1x205--fast
-3 plyo pushups off bench
1x230 (PR)--belted; slow and wobbly but got it! Arched so hard my back cramped up
-3 plyo pushups off bench
3x3x195--last 2 sets belted, felt relatively solid but I was losing tightness

BB Curl
2x8x95--starting a high frequency routine for my tiny biceps (smaller than my forearms!)

[holyinstantrice]

Front Squats
2x3x225--first set unbelted, second set and thereon belted
6x2x275--fast, explosive, bar flew off my shoulders every rep

Close-grip Bench
2x165

-3 incline plyo pushups
6x3x185--relatively trouble-free; some wrist instability; uneven drive due to uneven weights

BB Curl
2x8x95--cheated a few reps

Forearm work
1xup/downx25

[holyinstantrice]

Power Clean
2x155
2x175
7x1x190--missed first attempt at 6th single, missed 3 times attempting an 8th single.
3x3x165--easy; jerked the last cleans of the last 2 reps

Need to focus on finishing the pull. Pretty sure that's why I missed my 8th single; also need to not split so much. Currently splitting out about 3 inches/side every clean.

Overhead tricep extension
8x40
4x50
4x8x60--easy

BB Curl
2x8x95--getting easier

[holyinstantrice]

Squat
3x225
2x295--belted loose; fast
1x345--belted loose; not as fast as I wanted it to be
10x275--belted loose; easy

Chins
3x12xBW--getting very easy

Forearm dowel
2xup+downx25 lbs

[holyinstantrice]

Tried Christian Thibaudeau's neural charge method today:

Used:

80 lb. kettlebell swing
med. ball throw
plyo pushup off of bench
vertical leap

Did 5 sets; 1st set 4 reps, 2nd set 4 reps, 3rd set 3 reps, 4th set 3 reps, 5th set 2 reps

We'll see how I feel tomorrow.

Finished with lots of stretching and shoulder prehab stuff like face pulls, DB half-presses, lateral raises, band external rotations.

[holyinstantrice]

Squat
3x2x225--felt good by 3rd set; no belt
1x295--felt good; belted loose
1x335--felt good; belted tight
1x375--finally, matched an old PR with better depth and form; belted tight; was easy
missx385--missed coming out of the hole; bar rolled forward and I wasn't committed to it

Press
1x135
1x150
missx165
1x140
6x1x145; last one not belted

[holyinstantrice]

Neural charge in the morning:

80 lb kettlebell
18 lb med ball slam
Incline plyo pushup
Vertical leap

Started with 4 reps, ended up with 4 rounds

Squat
2x2x225--fast, but form is off today and I wasn't fast
2x275--super slow
1x315--belted loose; slow
6x1x345--first rep belted loose, subsequent belted tight; all felt weak today
3x315--belted loose, felt weak

Bench
1x195--was very strong
5x1x215--weak, missed a 6th single

BB Curl
1x8x95

Haven't been eating a lot lately because it's spring break and the cafeterias are closed. Not sure if doing neural charge stuff the day of a workout helps, but I did improve noticeably throughout the course of the NC workout.

[holyinstantrice]

Deadlift
2x1x365--slow
1x405--really slow, lost a lot of tightness. Decided to cut it there

Dips
2x2x45--had trouble finding stability and depth
10x3x70--didn't lose power as sets went on but lost stability

BB Curl
1x8x95

Finished w/ face-pulls to bring some blood into my shoulders

[holyinstantrice]

Deficit deadlift (3.5 inch deficit, made w/ 25 lb bumper and 45 lb plate)
5x3x315--felt it mostly in my back; tried to shift it towards glutes and hams but wasn't getting it; right lat/upper arm tie-in was really bothering me today

Incline DB Bench
3x12x45s--getting blood into the muscles to rid me of my soreness from dips the day before

One-arm DB Rows
2x5x100 (each arm)
2x10x120 (each arm)--stopped at 10 because my calluses felt like they were going to rip off

Finished with 120 band pull-aparts.

[holyinstantrice]

Bear complex
5x5x115--a little bit sloppy, but got it done. First one felt the worst, but they got better up until the third set. Wore knee sleeves for the first two.

[holyinstantrice]

Box Squats
3x225
4x2x275--belted loose
4x1x295--first 2 belted loose, last 2 belted tight
2x3x275--belted tight; all reps here and above felt strong and glute-dominant

--finished with 8x135 squat (no box)

DB Bench
2x75s
3x3x85s--much, much harder than the 80s, but was still able to get them up myself 3/4 times. Some guy asked me if I needed help, haha

Leg Curl
2x10x120
10x140--harder to keep the feet relaxed here

[holyinstantrice]

Deadlift
2x345--no belt, hard
2x2x385--belted, hard as hell
3x365--belted, still hard
2x365--belted and strapped, missed a third rep

Fucking sucked today. CNS was fine, as evidenced by press performance, but I had eaten 45 minutes beforehand and had torched my posterior chain all last week. Chalking it up to that.

Press
2x135
1x150
missx165--almost had it! It got stuck an inch above my head...
4x3x135--belted; first rep of each set was really easy

[holyinstantrice]

Front Squat
3x225--no belt
2x255--no belt
4x2x285--belted; easy and deep
2x1x305--belted; started getting tired
3x3x225--no belt; went for speed

Close Grip Bench
2x165--easy
6x2x195--easy
2x1x205--easy

Power Snatch
2x3x95
3x1x115--these are getting much easier

[holyinstantrice]

Push Press
2x2x135
2x2x165
2x1x185--put the belt on here, 4th hole
1x190
2x190--first rep was actually kind of a half-rep, did not quite make it but got close
1x195--matched PR
missx195--missed twice
2x3x165--started to really fatigue here, unstable and form inconsistent
-Dip & drive/CNS very slow today, likely because of front squats yesterday
Chins
3x15xBW

Ab Wheel (kneeling)
2x20--might be time to start doing them standing

Did around 50 band pull-aparts and squatted a set of 8 with the bar.

[holyinstantrice]

3/16/2011

Just did neural charge today. 4 circuits, same exercises as last time. Didn't feel as good as before though.

[holyinstantrice]

Squat
3x275--no belt; last rep was very fast
3x315--belted loose; felt very solid
2x335--solid
2x355--hard out of the hole, but solid
2x1x365--belted tight; first single difficult, but really not too bad; second one almost easy
2x2x345--belted loose; very hard
3x335--almost failed last rep

Weighted Dips
10x3x75--easy and solid depth on all of them

Ab Wheel
5xkneeling
3x5xstanding--roughly 6-8 inches away from lockout

Total workout was almost 2.5 hours today. Very tiring; I need to cut down rest times.

[holyinstantrice]

Power Clean
5x135
3x155
4x2x165--fast, but I was getting tired
3x1x185--I barely got these up; I didn't commit and didn't finish the pulls here

Hang Clean
3x3x165--felt awkward and slow

Back Extensions
3x10x45

Front Squat
8x135

[holyinstantrice]

Power Snatch
4x3x95
2x115
2x2x120--slight press-out on second rep of each set

Front Squat
1x225
3x225--hard

Bench
2x165
1x185
1x205--hard; still tired from weighted dips Thursday

[holyinstantrice]

Bear
3x5x125--all felt really good and fast. Adapting quickly to these. I dropped the bar too far down my back for the press-back squat transition on the 5th rep of the 2nd set and lost it, so I just went back and did another rep to finish. Torqued my elbow a little bit.

Leg Curl
3x10x140

Stretched out w/ Justin Lascek's 3 stretches.

[holyinstantrice]

Front Squat
1x255--no belt
2x275--belted loose; second rep easier than first
2x295--belted loose; second rep easier than first
2x315--belted tight
1x335 (PR)--belted tight; got this easily! Almost stalled halfway up.
3x295--belted loose; didn't take enough time to rest. Began the set with a strange half-squat that I stopped because I wasn't tight enough, then squeezed out a full 3.

Bench
2x165
2x185
3x2x205
2x1x215--these were easy reps
-experimenting with slightly narrower grip--pinkies on the snatch rings instead of middle fingers; hitting higher on the chest

Ab Wheel (kneeling)
1x30--kept sliding forward on the knee sleeves I had taken off and set down as mat material

Finished with band pull-aparts, doubling the band together to increase resistance

[holyinstantrice]

Press
1x125
2x1x145
3x2x145
4x3x135--felt really solid on the last set

BB Hip Thrust
5x225
3x6x315--last 2 sets really solid

Forearm dowel
1xup/downx30

[holyinstantrice]

Speed Squat
6x2x225--unbelted; most reps a little slow out of the hole and not all bounced well, but I was leaving the ground every rep

Speed Bench
4x2x135
2x165--felt good, decided to max

Bench
1x195
1x215
missx235--belted; might've had this on a better day, pressed heavy day before

Speed Bench
2x135

Finished with some band pull-aparts, doubled-over for extra resistance.

[holyinstantrice]

Squat
2x275--unbelted
3x315--belted loose
2x335
2x355--hard 2nd rep
1x375--belted tight; hit my sticking point but only momentarily
2x2x345--belted loose
3x3x325--easy sets

Chins
3x15xBW--last set very hard toward the last five reps

[holyinstantrice]

Bear Complex
3x5x135--damn hard. Not being able to hold on to the bar in between reps makes everything that much less fluid. 125 was easier because I could still control it.

[holyinstantrice]

Deadlift
2x2x315--unbelted; double overhand, but my grip is getting weaker
2x1x375--first unbelted, second belted; not super pretty but very fast
1x415--belted; not super slow but my back was not tight
1x425--belted; back went round but I might've had a little more
1x385--unbelted; was going for a triple but my back was tired out and my thumbs raw

Back Extensions
3x12x45

Not bad for having squatted 3 times in a row leading up this (and 4 times in the last 5 days).

[holyinstantrice]

Power Snatch
2x3x95
2x95
2x115--started working on dropping into the snatch faster and better.
4x2x125--started to lose contact with the bar at the knees here. Need to work on hitting full extension before dropping.
3x1x130
3x1x135(PR)--YEAAHHHH. 2nd single had a slight press-out on my left arm, 3rd single was smoother but my shoulders weren't rolled into the rack at the top so it was a little pressed out.

Bench
2x165
2x185
2x2x205
1x215--was decently fast
6x190--easy, may or may not have had a seventh.

[holyinstantrice]

Squat
3x275--belted 2nd hole
10x3x315--1:30 rest; these were damn hard. Finished all ten sets in ~22-24 minutes. First two sets belted 3rd hole, next six belted 4th, ninth belted 5th, last belted 4th.

One-arm Row
30x100--each arm, had to reset grip twice for both arms

Ab Wheel (kneeling)
1x40

[holyinstantrice]

One-arm DB Snatch
2x85
2x2 missesx100--got these above my head but I see in retrospect that after yesterday getting these would've been a stretch.
6x4x85--pressed out a few of these; my right arm is a little less comfortable with these than my left

Bench
3x165
3x5x195--feel pretty good for not having trained more than 3 reps in a while. Almost failed last rep of 3rd set because I completely lost tightness and the bar hit the rack on the way up.

[holyinstantrice]

Squat
2x5x135
10x225--my knees are taking a long time to warm up enough to not feel like shit; should've worn my knee sleeves for these

Dips
3x10xBW

Snatch-grip Deadlift
10x225--unbelted, strapped; focused on keeping my back in extension here. Ended up feeling it largely in my glutes and lower back

BB Curl
4x16x65

Finished up with some band pull-aparts. My knees are getting really painful. Got four hours of sleep last night; knew today wasn't going to be heavy.

[holyinstantrice]

4/1/2011

Power Clean
5x2x155--focusing on form, hit the thighs every rep
6x2x165--jerked the last six reps

4/2/2011

Bench
2x1x185
4x1x215--slow and uneven
2x205

Bench Lockout (~5 inches from lockout)
1x225
8x245--around 1:30 rest

[holyinstantrice]

4/4/2011

Neural Charge: 95 lb power snatch, 18 lb med ball slam throw, incline plyo push-up

6x50m sprint

4/6/2011

Squat
3x275--unbelted
3x315--belted 4th hole; easy
2x355--2nd rep strugged a little
1x385 (PR)--finally making squat progress again! This was easy and I didn't even belt it tight
2x1x365--these were harder than the 385 single
2x2x335--harder still
5x315--belted 5th hole; hard and almost missed last rep

Bench
3x165--fast
3x5x200 (PR)--another PR! 5th rep on each set was hard, but may have had a 6th in me

[holyinstantrice]

Dips
1x45
2x70
4x2x90 (PR)--these felt easy

Bench
1x135--felt like I strained right pec on this rep; was going to do some partials but called it a day here

[holyinstantrice]

4/08/2011

Power Snatch
2x5x95
2x3x115
2x125
3x1x135
1x140 (PR)--slight press-out

4xOne-leg Box Jump 36"

BB Hip Thrust
5x315
5x405
3x495--ish; it didn't go up very high and was lopsided

[holyinstantrice]

4/09/2011

Neural Charge

4 x Power Snatch @ 95, Med Ball Slam @ 18, Push Press @ 95

[holyinstantrice]

Squat
3x275--unbelted
2x315--belted 4th hole
2x335
1x355
2x335
5x295--unbelted; pretty hard, as squats today felt kind of shitty in general, probably due to partying two nights ago

Press
2x2x115
1x135
3x5x135 (PR)--belted 4th hole; felt pretty easy

[holyinstantrice]

4/12/2011

Speed Deadlift
3x275
6x2x315--1:00 rest; first 2 sets nothing, 3rd & 4th sets hook grip, last 2 sets belted 3rd hole, all increasingly fast with the addition of more implementations

Pull-ups
2x8x45

Finished with stretching, band-pull aparts, and decompression

[holyinstantrice]

Bench
1x185
5x205 (PR)--5th rep was DAMN hard
2x2x215

Bench Lockout
1x225
6x1x255--around 2:00 rest

Finished with band pull-aparts

[holyinstantrice]

Neural Charge

4 x Jump squat @ 135, Med ball slam @ 18, Push Press @ 95

[holyinstantrice]

4/15/2011

70s Big TSC

Deadlift
1x385
1x420
1x445 (PR)--solid, felt a little bit of back rounding at the beginning

Pull-ups
25xBW (PR)

DB Snatch in 5 minutes
80x55--DAMN.

[holyinstantrice]

Dips
4x3x90 (PR)

Ab wheel
3x5 standing

Finished with band pull-aparts

[Chargerforlife]

Have you had any problems recovering from speed deadlifts in time for intensity deadlifts? I was thinking about trying the speed deadlifts on volume day like you have been doing. Thanks
Charger

[holyinstantrice]

Hey! Good question.

As you can see, I'm not really on any program, am 19 years old, take 1-2 days off every two weeks, and generally hit something very hard every day, so my capacity for recovery may not be comparable to the average intermediate lifter.

But to answer your question, I had no problem pulling a PR three days after speed deadlifts; if anything I found it helped reinforce form and reprimed the movement pathway. I'm going to assume you're working off a Texas Method variant and just suggest that you try it; if you are committed to deadlifting twice a week and find that deadlifts on either day don't suffer, then go for it. However, I would be careful of the effect of volume day squats on the speed deadlifts, as the whole purpose is just to be able to pull as fast as you can, and heavy squats immediately prior may dampen that capacity.

Happy pulling!

[holyinstantrice]

Power Clean
5x2x185--pretty easy; belted the last four sets with a cheap tapered belt and it felt nice

Front Squat
2x5x275--belted 4th hole; very hard to keep bar on shoulders by 4th rep

Close-grip Bench
3x165
3x5x185--relatively easy once I found the groove

[holyinstantrice]

6 rounds of:

Squat lockout from sticking point
1x405--unbelted
+
Power Snatch
2x115


Squat lockout from sticking point
2x1x405--belted 4th hole

Chins
3x5x70 (PR)--super easy, even after my rhomboids were torched from front squats the day before

[holyinstantrice]

Went on an hour-long ride today with my friend on the National team. Easy for him, between comfortable and suffering for me. Relatively constant and slight burn in my legs and finished with a sprint at the end, which I won.

[holyinstantrice]

Neural Charge

5 x Power Snatch @ 95, Med Ball Slam @ 18, Behind the Neck Push Press @ 95

[holyinstantrice]

Squat
2x2x275--second set belted 3rd hole, fast and explosive
1x315--bounced out and felt amazing, belted 3rd hole
3x5x335--first set belted 3rd hole, felt great; last 2 sets belted 4th, had to take a few breaths before 5th rep

Bench
1x165
2x195
2x1x225
6x185--had no more reps in me

Been on a cut for a little more than a week now, and the effects are showing both aesthetically and in terms of my performance--my first set of squats was amazing but everything went downhill from there. Going to start packing a banana or something with me to the gym.

[holyinstantrice]

Push Press
3x2x135
3x165--unbelted
2x2x185--belted 3rd; 1st rep of 2nd set was a narrow miss
1x195--belted 4th; easy
2xmissx205--almost had it the first time

Press
4x140--shaky as hell

Chins
3x5x80 (PR)--lost a lot of gas by the 3rd set, but was still pretty solid

[holyinstantrice]

Squat
2x2x275--first set unbelted, second set belted 3rd
3x315--belted 3rd, easy
2x335--belted 4th, hard
1x365--belted 4th, hard

Squat lockout from sticking point
1x365--unbelted
5x405--unbelted

Bench
2x165
1x195--fast
2x215--fast
missx235
3x205

Very hot today, still fatigued from Friday/Saturday combo.

[holyinstantrice]

Clean High-pulls
8x3x225--strapped; pulled to bottom of sternum, decent technique but stopping a little short of full extension

Dips
1x70
1x90
missx115--SO CLOSE. Hit very solid depth and got 80% of the way up before I ran out of gas
2x90

Ab Wheel
3x5xstanding--very close to full reps now

I think I want to incorporate some more high-pulls into my training and get accustomed to pulling heavier weights.

[holyinstantrice]

Squat
2x5x275--belted 3rd; very easy

Chins
2x8x45--easy

[holyinstantrice]

4/28/2011

Neural Charge
4 x Power Snatch @ 95, Med Ball Slam @ 18, Push Press @ 95

[holyinstantrice]

4/29/2011

Squat
2x275--unbelted
2x275--belted 3rd
2x1x315--belted 3rd
2x345--belted 3rd
4x1x365--first 2 belted 4th, last 2 belted 5th; all stuck momentarily right before lockout
2x5x315--belted 4th; easy

Press
3x5x140 (PR)--belted 4th; all easy except for last rep of each set

Ab Wheel
1x5xstanding--TIRED. Maybe got to 70% extension before having to come back. Definitely still fatigued from Tuesday the 26th

4/30/2011

Power Snatch
20x1x95--strapped for first 15; working on getting more depth right after full extension

[holyinstantrice]

Squat
2x5x225--fast, tight

Push Press
5x165--unbelted; easy
2x3x185--first set unbelted, second set belted 3rd
2x1x195--belted 4th; easy
2xmissx205--out of gas, missed two inches from lockout

Press
4x135--belted 4th; really hard

[holyinstantrice]

Squat
2x2x275--belted 3rd
3x315
2x1x345--belted 4th; hard
3x315--easy

Snatch into overhead squat--getting to full snatch
12x1x95

Chins
5x90 (PR)--hard and kipped slightly due to abdominal contraction

[holyinstantrice]

Cleans (full!)
3x135
2x155
2x165
2x1x175
2x1x185--belted from here with a cheap Oly belt
2x1x195
1x205
missx215--racked but didn't catch it well
1x215 (PR)--YES.

Press
1x135
2x3x145 (PR)--belted 4th; hard sets. Don't think I would have gotten a 3rd set of triples

One-arm DB Press
2x10x45--each arm. Easy, felt a lot of my obliques engaging and got a good pump

[holyinstantrice]

Squat
2x5x225
3x275

Snatch practice
15x1x95--made about half of these
10x1x115--made about a third of these

DB Row
10x120--each arm, pulled above my face, hard and sloppy
10x100--each arm, strapped, much easier and clean

[holyinstantrice]

Squat
2x2x275--first set unbelted, second belted 3rd; hard today, no groove
1x315--belted 3rd; hard, no bounce
1x335--belted 4th; hard
3x315--still hard
1x315--bullshit

Clean
5x135
3x165--racked the second too far back, fell over
1x165

Press
1x135--belted 3rd
1x155--belted 4th
1x165 (PR)--steady but uneven, right side is slower today
5x1x155--strong and even

One-arm DB Press
2x10x45--no rest between sets, just cycled back and forth between arms for two circuits

[holyinstantrice]

Clean & Jerk
2x165
2x185
1x195 (PR)--belted from here
missx195
1x195--no jerk
2x1x205--missed both jerks
3x185--only cleans

Front Squat
3x225
2x275
2x295--belted 4th
1x315--hard enough, not impossible
2x295

[holyinstantrice]

Power Clean
2x3x135
3x155--jerked last rep

Press
145x3
2x2x145--couldn't get 3rd reps here

Power Clean
2x3x155--jerked last rep of each set
2x1x155--jerked

[holyinstantrice]

Snatch
10x1x95--gradually caught these lower and lower
5x1x105
4x1x115
3x1x125--a little above or at parallel
4x1x135--missed first three, engaged the lats on the 4th and caught it in a quarter squat, then overhead squatted it

Squat
2x275--relatively easy
1x315--belted 3rd
2x335--almost missed the 2nd rep; bad news
missx355--belted 4th; hit the bottom and couldn't come back up
1x355--this one was a little above the bottom, but still 2 inches below parallel; strained my knees a little here
5x295--unbelted; 5th rep stalled above parallel

Finished with lots of stretching and lacrosse ball rolling.

[holyinstantrice]

Clean & Jerk
2x165
1x185--jerked
1x205--clean only
1x215--belted; matched PR
4xmissx225--racked the first 3, just couldn't stand up
2x205

Front Squat
3x225
2x1x275--belted 2nd single
1x295
1x315
2x2x295

[holyinstantrice]

Clean
2x165
2x185--push jerked both, missed first
1x205
1x215
1x220 (PR)--easy
2xmissx225--still not getting this, however

Front Squat
2x225
2x1x275--hard
1x295--very hard

No knee sleeves. Trained at CF Los Gatos today. Wonderful gym, wonderful people, too expensive : (

[holyinstantrice]

5/18/2011

Snatch
5x1x95
6xmissx115--felt really shitty here

Squat
3x225
2x275
2x5x300--unbelted; put on knee sleeves here and everything felt great. Easy sets.

[holyinstantrice]

5/19/2011

Clean
1x165--thrustered this
2x1x185--thrustered second
1x205--clean only
2xmissx205--bleeding on the bar, stopped here

Front Squat
2x225
2x1x275--put on knee sleeves here; easy
1x305--unbelted
2x2x275--easy, got easier as sets went on

[holyinstantrice]

5/20/2011

Snatch
2x115
1x125--really stuck this one
2xmissx135
1x135--got this one easily; snatches all felt pretty good today

Squat
1x275
2x5x305--unbelted; put on knee sleeves here. Still pretty easy, but didn't recover a lot between sets, so I slowed down a little.

Finished workout in 30 minutes today. Lots of pain in right knee under patella.

[holyinstantrice]

Press
1x135--unbelted; so easy
1x155--belted; also easy
missx170--stuck right above the head! Almost had it... so close to BW press.
2x5x135

GHR
5x5xBW

[holyinstantrice]

Clean & Jerk
3x165
3x1x185--clean only, kept missing the jerks
3xmissx205--shitty day ahead

Front Squat
3x225
2x1x285--first one was really hard, I think because my pants kept bringing my legs back together. Pulled them up for some slack and the second one came up much faster.
5x255--easy

[holyinstantrice]

Snatch
2x115
1x125
3xmissx135--landed them nicely, but kept losing them behind. Overpowering, perhaps? Also, figured out a closer snatch grip is more stable for my shoulders.

Squat
2x225
1x275--easy
1x315--still pretty easy
1x335--went really deep, wasn't sure if I could get out of the hole for a second but then I exploded upwards. Unexpected.

Total workout took 30 minutes today. Was rushing the hell out of it though... might've had more for squats had I slowed down, but a CF class was starting and I wanted to stay out of their way.

PM session

Snatch
20x125--missed maybe 85% of these behind me

Squat
1x275
4x310--unbelted; lost confidence after 4th rep

Tired.

[holyinstantrice]

Power Clean
6x1x165
3x185
1x185
2x1x195
1x200 (PR)--Split out a fair bit, but it didn't look obscene or anything. Pretty reasonable. Was trying out this new technique of tightening lower back while leaning over bar. Felt good.

[holyinstantrice]

Snatch

Worked up to 125 today, missed it a bunch of times afterwards. I KEEP FUCKING MISSING THEM BEHIND WHAT THE FUCK FUCK ME

[holyinstantrice]

5/28/2011

Clean
Worked up to a single at 205.

[holyinstantrice]

Muscle snatch
1x125

Snatch
a lot x 95
a lot x 115
none x 125

FUCK

Squat
3x1x275

FUCK FUCK FUCK

[holyinstantrice]

Clean (jerked up to 165)
1x215--belted from here
1x225 (PR)--easy and solid; landed with tight everything
1x230 (PR)--oh, yes. Not as tight as 225 but I also got a little unfocused after setting the previous PR, and I still managed to land it without any major difficulty.

Power Clean
1x205 (PR)--belted; pulled this before my 215 clean
2x205 (PR)--belted; pulled these after my 230 clean; solid, and rescraped open my shin scab

Front Squat
1x275
1x295
1x315--hard, and collapsed slightly, but full depth and unbelted

Press
3x1x135--hard today. Probably tired from snatching yesterday.

[holyinstantrice]

Muscle Snatch + Overhead Squat
5x1x115
3x1x135--felt decent

Squat
3x1x315--tired from yesterday

[holyinstantrice]

Power Jerk
10x1x135
6x1x165--probably made four of these
2xmissx185--missed lockouts both times. I DON'T FUCKING UNDERSTAND

RDL
5x315--no belt; felt these most in glutes and lower back. Almost no hamstrings.

[holyinstantrice]

Power Clean
3x185
2x205
1x210--belted; easy
1x215--belted; easy. Had much more in the tank, too... who knows where I really am! Felt very good.
3x2x205--unbelted; easy

Finished PC in about twenty minutes. Very fresh, very fast, even if technique was slightly lacking today for some reason. Bar path was strange and seemed to loop around knees so thigh contact was light.

GHR
2x6--hands behind head

[holyinstantrice]

Power Snatch
8x135--made the first 3

GHR & Chin-ups
Superset 3x10

[holyinstantrice]

Power Clean
2xmissx205
2x1x205

Press
1x135
missx155

Pretty lackluster day, but a lack of sleep the last few days + poor nutrition + walking a lot the last few days + not training for about a week account, possibly, for that. Time to get on an actual program now:

M:
SN: Max + 5 reps @ 85-90%
CJ: Max + 5 reps @ 85-90%
BS: 5x5

T:
PS: 5x1x80% of Monday's
PCJ: 5x1x80% of Monday's

W:
SN or technique work (muscle snatch + overhead squat): Max/high rep
Jerk technique
FS 3x3

Th:
OFF or light PS & PCJ

F:
SN: Max
CJ: Max
BS: 1x5

Sat & Sun: Accessory like abs or overhead press, etc.

[holyinstantrice]

FUCK TRAINING

Hang Snatch
1x125

Clean
3xmissx215

Front Squat
2x245--FUCK MY FUCKING KNEES I WANT TO FUCKING QUIT

That was all I fucking had today. At least I figured out that bending my wrists back fixes most of the fucking things wrong in my fucking shitty fucking snatch.

[holyinstantrice]

More bullshit. Knees acting up way too much today for me to get anything in.

High-bar Squat
3x2x225
2x5x225

[holyinstantrice]

Muscle Snatch + Overhead Squat + Hang Snatch
5xmissx125--almost had this each time

Clean
2x165
3x185

HB Squat
3x5x255--much harder than I thought it would be, but certainly tolerable. Starting to feel good, too--need to drop down faster to catch more rebound.

[holyinstantrice]

Snatch
Lots of work at 75 from the hang; need to keep bar closer and explode later. Landed a few from the floor pretty solidly.

Jerk
5x1x135
5x1x165--last three had some trouble with lockout
2x185--had some trouble with rack/catch

Front Squat
3x3x255--pretty hard, but went very, very low today. Ass almost hit the floor low.

Interspersed 3 sets of 5 GHR (hands on head) amongst the workout to help with knee pain. Really worked the first two sets, but not so much the third.

[holyinstantrice]

Clean & Jerk
5x1x135
1x165
3x1x185--first one didn't dip as low as I wanted to; next two missed the jerk

HB Squat
3x5x265--much easier when I just drop down instead of reaching back with my hips. Not used to having my knees so forward

GHR
1x10--for knee pain

[holyinstantrice]

Press
2x1x135
1x155--belted; pretty hard

One-arm DB Press
3x10x40

RDL
1x8x185--really kept these strict; felt them a LOT in the hamstrings afterwards

Chin-ups
3x10xBW--lost a lot of strength on these

[holyinstantrice]

Hang Snatch
lots of practice with 65 and 95, sunk 95 a few times pretty solidly

Clean & Jerk
2x165
6x185--made the jerk only twice

Squat
3x5x275--belted the last set, but didn't feel like it helped too much

GHR
1x10xBW

[holyinstantrice]

Hang Snatch
2x95--made pretty solidly
5x125--only made the third one, and that was ugly
3x2x95--pretty solid

Clean & Jerk
3x165
1x185--ugly
1x195--missed the jerk pretty badly

Jerk
5x1x135--still ugly. Need to push my back foot further back, get more lateral width and stability

Front Squat
3x3x255--easy. Supposed to be 265, but I forgot the 5s on each side. Oh well, it's only 10 lbs.

GHR
2x5x25

[holyinstantrice]

Hang Snatch
3x95
2x105
3x1x115

Clean & Jerk
2x165--pretty solid
missx185

Squat
6x1x225
1x275--no juice today

Just didn't have it today. Will go back tomorrow for squats.