Locutus Journal

[Locutus]

Figured I should make a post, since my friend Contrail also just started a log.

I am 5'6", 189 lbs or so. I've been doing Rippetoe's Starting Strength since January of this year. Prior to that I had only lifted a handful of times. In late January (...) I injured myself trying to use the stretch reflex (Andy Bolton style) on a deadlift. I will not be trying that again. The resulting sciatica is gone now, so it's all good.

Other random details: I use a pair of VS Athletics Weightlifting shoes. I had the heel adjusted down to maybe 3.1cm. I use it for all lifts except the deadlift, which I just do barefoot. I found the heel caused the bar to swing away from the midfoot.

I only use the belt (4" width) on squats or deads above 80% 1RM.

I briefly went on an intermediate program during Summer 2008, but decided that I could/should get a bit more out of novice-style programming.

I am doing Starting Strength, with front squats 3x3 on the middle day.


Pre SS Stats (Dec. 07)
BW ~155-160lbs
Squat 175lbs 3x5
Deadlift 175lbs 1x5
Bench 115lbs 3x5
Press 95lbs 3x5
Row numbers similar to bench
Power Clean ??

September 19, 2008
Low Bar Back squat 285lbs 5/5/5
Bench 195lbs 5/5/4(or 5?). Spotter claimed he didn't help me on the last rep, but I don't believe him.
Deadlift 158kg[348.3lbs] 1x5 (hook grip)

September 21, 2008
Front Squat (clean grip) 230lbs 3/3/3
Press 135 lbs 5/4/2
Power Cleans 75kg[165.3lbs] 2/0/0/0/0

I'm assuming the power clean trouble was a recovery fluke or something. For the Friday bench, that is my second try at that weight. However, my previous stall was 207.5 lbs.

Similarly, for the press my previous stall was at 142.5lbs. Since I am (possibly) stalling at pre-PR weights, I am strongly considering moving the pressing motions to intermediate programming.

[Locutus]

switched the pressing motions to intermediate at described in one of KSC's posts: fri bench 4x6, sun press 5x5, tues bench rep max

low bar back squat 290lbs 5/5/5
bench 210lbs 1x4 (tried for 5th, couldn't get it)
deadlift(hook grip) 162.5kg(358.3lbs) 1x5

Form:

Squat: Need to focus on knees out coming out of the hole. Knees came very slightly in on a rep or two in the last set.
Deadlift:Very slight upper back rounding, but that's because it's a PR set.

[Locutus]

Low Bar Back Squat 295lbs 5/5/5
Bench Press 170lbs 6/6/6/6
Power Clean 75kg(165.3lbs) 2/1/0/1/2

Quickly closing in on my previous stall weight of 303.75 for squats. Bench Press at 170lbs was no problem, although my spotter pointed out I was bending my left wrist on the first set or two. Power Clean - still sucking (I got all 15 at the previous 72.5kg) but it's technically still a PR set... I will lower the jumps to only 1.5kg after I get out of this hump.

[Locutus]

Front Squat (clean grip) 235lbs 3/3/3

Not much of a problem, good bar speed. On the third set though, I racked it wrong and had to rerack immediately (it was pushing against my throat. a slightly wider grip may help to prevent too much chokey-ness.)

Press 115lbs 5/5/5/5/5

Bar speed decent, last set somewhat hard.

Deadlift 167.5kg(369.3lbs): 0!

The bar wouldn't budge with either hook grip or alternate grip. My warmup singles at 122.5kg and 145kg were messier than they should have been, so it's not surprising that the work set didn't go well. Solution: Reduce deadlift frequency to once weekly. I will do Fri Power Cleans 5x3, Sun Deadlift 1x5, Tues Power Cleans 5x3 for now.

At some point in the future, I will switch to Fri Power Cleans 6x3, Sun Chins 3xwhatevs, Tues Deadlift 1x5. Probably when I move my squats to intermediate programming.

[Locutus]

The last stretch of novice programming

Low Bar Back Squat 300lbs: 5/5/5

I normally take 5-7 minutes between sets, but felt like I needed more for these. Maybe 9 minutes. After the last set I felt nauseous and sat on an incline bench for a minute or two. I'm going to move these jumps down to 2.5lbs, since I'll be moving into PR territory next session and don't see the need for weekly progress of more than 5lbs.

Bench 211.1lbs: 1x4

Tried, couldn't get fifth rep. The 170lbs 4x6 from Friday probably isn't heavy enough to stimulate gains. I would like to hit 214.5ish for 5 to hit my expected 5RM.

Power Clean 75kg(165.3lbs): 3/0/1/0/0

My lifting partner pointed out I don't follow through on the failed reps. Like I'm afraid of the iron. Deloading to 67.5kg for Friday, don't expect any problems.

[Locutus]

Low Bar Back Squat 302.5lbs 5/5/5 PR

Although the rest periods were just fine(no nausea), form was slightly degraded, especially on the second set: I was dropping straight down (like a front squat) vs. the knees out/hips back/tight hams type of motion. Even the warmup single at 260 had the weird form artifact. Got 'em all, though.

Bench 175 6/6/6/6

Power Cleans 67.5kg(148.8lbs): 3/3/3/3/3. Muuuch better. During my warmups at 80lbs and 115lbs I really tried to emphasize the jump portion using hang cleans.

A fellow lifter pointed out that when I rack the clean, one of my elbows is higher than the other. I don't know if this is a grip artifact (either width or how I grab my thumb with the hook) or a catch artifact (such as catching it lower on one side). It may just be something to stay conscious of.

[Contrail]

Is it your left elbow racking lower than the right? Could be the same thing that causes you to fail to rack the left side of the bar after front squats. A difference in shoulder flexibility?

[Locutus]

Is it your left elbow racking lower than the right? Could be the same thing that causes you to fail to rack the left side of the bar after front squats. A difference in shoulder flexibility?

I think it was the right. Not really sure. But quite possibly: I sometimes have the same problem with back squats (left side). I will need to stay doubly sure that I am standing erect and elbows are even, since uneven loading could lead to an injury.

[Locutus]

Front Squat (clean grip) 240 lbs: 3/3/3

Great bar speed. Not too much chokeyness either.

Press 117.2lbs: 5/5/5/5/5

Contrail pointed out that when pressing up, my left elbow tends to be "out" more than my right elbow. Need to focus on that, as well as having both shoulder equally "active" at lockout. Last sets felt easier than earlier sets.

Deadlift 167.5kg(369.3lbs): 2

Better than last week(and a PR at this weight), but I should be able to get at least 4 and preferably 5 - next Sunday!

[Locutus]

Time to set some numbers to aim for.

Short-term:

SQ 3x5 309.9lbs
dead 1x5 389.3lbs



Medium-term:

Bench 275lbs 1RM (which is ~244.4lbs for 5). *30-35 lbs till then.
Power Clean 5x3 230.6lbs *70-75lbs until then



Long-term:

500lbs dead before March 2009 *95-100 lbs until then



Relative goals:

Power Clean 50-60% of dead and close to bench numbers *(~40lbs off right now since I didn't introduce this lift until the summer)
Deadlift 1x5 75lbs or more of SQ 3x5 *(15-20lbs off of this)
Press 66.6% or higher of bench numbers *(good here)

[Locutus]

Low Bar Back Squat 305lbs: 5/5/5

PR. These felt good. Tiring, but no doubt in my mind that I'd get all three sets.

Bench 215lbs: 3 (Tried for 4th, nope)

I decided to change my approach on the "intensity" day: Since anything in the 1-5RM range is good for this day, I will start the "cycle" at something I can definitely do for 5 and jump 5lbs per week, going for max reps. At some point I will fail at a 1RM, at that point I will reset back to a weight manageable for 5. So, I should've started this cycle at 205lbs for 5, instead of 210. Not a big deal.

Power Clean 69kg(152.1lbs): 3/3/3/3/3

First three sets felt nice. Last two didn't feel as explosive, but weren't hard. I think I need to focus delaying the first pull until higher on my thigh, and jumping as hard as I can. For me, focusing on stomp doesn't make the jump that explosive.

BW 187.5lbs

Oh, and for easy conversion of lbs to kg or vice versa I use google. Just type in "69kg to lbs" without the quotes, for example.

[Locutus]

Low Bar Back Squat 307.5lbs: 5/4/0

Weirdness. I got some weird pain in my low quads (IT band?) after the second set. Decided to pop some advil before the third set. When I descended for the third set, I basically lost tension at the bottom, and just dropped it onto the safety bars.

Bench: 180lbs: 6/6/6/6

No problems here. The last two sets were easier than the first two for whatever reason.

Power Clean 70.5kg(155.4lbs): 3/3/3/3/3

Last two sets were better than the first three, probably due to increased rest on them. A lifter said that it's better to think of "triple extension" instead of a jump, so I may do some reading on clean technique.

BW 190.2ish

It's getting very close to intermediate time. Don't know how much longer I'll wait before making the switch. Definitely not until after Sunday, though.

Oh, also, I've decided to make my light day 6x2 speed box squats@50-60%1RM (instead of Front Squats 3x3), since our campus gym has an elitefts box.

[Locutus]

Definitely not until after Sunday, though.

Actually, decided to make the full switch to intermediate. My novice days are over, and staying on the novice program would slow my progress.

Recovery Day

Low Bar Speed Box Squats 185lbs: 2/2/2/2/2/2

These felt very interesting. I was able to use the the lowest pin and still keep tension during the entire descent. The concentric was nice and explosive, the plates rattled every time. I think I will prefer these to front squats for my middle day.

Press 120lbs: 5/5/5/5/5

Later sets easier.

Chinups BW: 7.8/3.7/4.9

Trying to quantify how high my chin got to the bar on the last rep. :D

Also played around with power clean technique on the empty bar. Trying to get the hang of the triple extension.

BW 190.6

[Locutus]

This is how my program is going to be run for now (courtesy of KSC):

Friday - Volume Day
Squats 5 x 5
Bench 4 x 6 or 5 x 5
Cleans 5-6 x 3 (may be done before squats if you want)

Sunday - Recovery Day
[Front Squats 3x3
or Light Back Squats 2x5
or Dynamic Effort Box Squat 6 x 2 x 50-60% 1RM]
Press 5 x 5
Pull Ups x whatever
(if you really want to pull off the floor three days a week then you could do light cleans or even snatches here, 4 x 2)

Tuesday - Intensity Day
Dynamic Effort Box Squat 12 x 2 x 50-60% 1RM
Bench 1-5RM
Deadlifts 1 x 5 (heavier is OK too, but I'll typically stick to 5er's here)

OR

Squats 5RM, 3RM, or 1RM
Dynamic Effort Bench Press 10 x 3 x 40-50% 1RM
Rack Pulls 5RM, 3RM, or 1RM

[Locutus]

Intensity Day

Low Bar Back Squat 305lbs: 5

Not much of a problem(I've done this weight for a 5er before). Might have been able to go for more than 5, but no reason to. As always, need to focus on knees out/hips back on the work sets. 310 next week!

Bench Press 220lb: 4

These were awesome! Not only did I jump 5 lbs from last week, but I also got an extra rep. 2 plates next week!

Deadlift: 0

Felt this weird crink really low in my back (actually, more like the butt/tailbone area) after the 122.5kg(270.1 lbs) warmup double. Didn't want to risk anything after that point. No change in ROM or any pain with the movement. Just gonna ice the area.

Played with clean form @ 20kg after workout.

BW 189.2ish

[K.Diesel]

Your bench is blowing up! 225 next week - nice pushing. Much bigger than this summer. Keep it up.

Peace

[Locutus]

Volume Day

Low Bar Back Squat 255 lbs: 5/5/5/5/5

Not much of a problem here. I was slightly worried because of the weird back twinge/soreness that occurred during the deadlifts last week, but it disappeared after warming up. Tuesday (when I do Deadlifts next) will be a better test, though. Bar speed on first set was relatively slow, but it was good for the rest of the sets. 265 lbs next week!

Bench Press 185 lbs: 6/6/6/6

Good here. Next week I'll be surpassing my previous 5x5 PR (186.25lbs). The 115lbs x 3 warmup was unevenly loaded, which threw me off my groove slightly for the last warmup and first work set. My arch and foot drive also felt better than normal, which is interesting because of the semi-back injury last week.


Power Clean 72.5kg(158.9lbs): 3/3/3/3/3/3

These felt amazing. Much better form than is typical. Focused on hip thrust and straightening out explosively, rather than a "jump."

I did more warmup volume than normal too, which may have helped. The warmup sets didn't feel anywhere near as explosive as the work sets, though.

The very last three reps were weird because of misloading on one side for the first rep, and then my thumb skin had ripped off in the fifth set.

BW 191.8 lbs

[Locutus]

For Intensity Day(Tuesday), I'm going to typically do 12x2 speed box squats, heavy bench, and heavy deads. I will ramp up the box squats maybe 5lbs or so per week.

Once I get to near 60% 1RM, I will instead test for a Squat 1-5RM (to recalibrate the box squats), do speed bench 10x3 (40-50% 1RM), and heavy rack pulls.

For Recovery Day (Sunday), I'll do either 3x3 Front Squats or 2x5 Light Back Squats, depending on what I feel like doing that week. Probably the light back squats unless I have an itch for front squats. Maybe 6x2 Speed Box Squats if I'm not box squatting on the Intensity Day that week.

[Locutus]

Sunday: October 19, 2008

Recovery Day

Light Low Bar Back Squats 215lbs: 5/5

Meh. Form was good and explosive, but wasn't feelin' it. Maybe it just took me a really long time to warm up. Maybe I should wear pants when outside?

Press 124.4lbs: 5/5/5/5/5

As always, despite a decent warmup it still took several heavy sets to get in the groove. I also accidentally did way too many reps on my last warmup set of 105lbs. Later sets easier!

Wide grip pullups: 4.7/3/3

I much prefer supinated or hammer grip chins, but my lifting partner did these, so I decided to as well. So much harder! I guess you're supposed to do what you're bad at, though.

BW 191lbs

Ready to set some PRs in Bench and Dead on Tuesday!

[Contrail]

Maybe it just took me a really long time to warm up. Maybe I should wear pants when outside?

My ~3 mi bike ride to get to the gym gets me pretty warm, to the point where I can tell the difference on the days I don't bike there. I'd suggest doing 10 mins on a stationary bike or the indoor track just to get the body temp up.



Ready to set some PRs in Bench and Dead on Tuesday!

Me too! Let me know what time you're going.

[Locutus]

I'd suggest doing 10 mins on a stationary bike or the indoor track just to get the body temp up.

Or just never bus/car it pre-WO. I sometimes like to do some leg swings and stuff in the sauna, but I'm not sure if that actually gets my insides warm in such a brief time.

But yeah, even though I'm meticulous about several empty bar sets and a good ramp up I guess I'll have to start paying attention to a short "cardio" like warmup. I think KSC from here is experimenting with barbell complexes, which I might prefer.

[Locutus]

Tuesday: October 21, 2008
Intensity Day

Low Bar DE Box Squats 185lbs: 12x2

Explosivo. Felt better than my box squats from last week, too. Rest periods pretty darned short. No pins showing (11" box, methinks).

Bench Press 225lbs: 3

+1 rep from last time I tried 225. The fourth rep was very close to locking out, but my spotter needed to apply a lil' bit of force. I spent such a long time trying to finish the fourth rep that my lower back felt really tired afterward. 230lbs next week. 2-3 reps expected.

Deadlift[hook grip] 167.5kg(369.3lbs): 4

Finally! Couldn't get the fifth rep past the knees, though. Screwed up my thumb skin a bit more--I should probably tape up my thumb for power cleans and just do the alternate grip until my thumb heals. 170kg next week. 3-4 reps expected.

BW 193.6lbs

[K.Diesel]

2 plates for 3 reps on the bench - good job! Seems like things are coming along nicely for you.

[Locutus]

Friday: October 24, 2008
Volume Day

Low Bar Back Squat 265lbs: 5/5/5/5/5

These were fine but I was feeling shakey between sets. Probably should've eaten more earlier in the day?

Bench Press 190 lbs: 6/6/6/6

Felt good. Accidentally bounced one rep and didn't touch chest on another - but that's 2 bad reps out of 24. Now past my previous 5x5 PR. Gonna keep with the 5 lbs jumps for now (although I'm sure that'll slow to <5lbs per week within a few weeks)

Power Clean 75kg(165.3lbs): 3/3/3/3/2/2

These felt pretty iffy, I had a hard time racking it correctly. (Way more reps than last time I tried 75kg, though!). I elected to do less warmup reps than last time. Next week I'mma experiment with 75kg again, but try the PCs first in the workout, and a thorough ramp up.

BW 193.4lbs

[Locutus]

2 plates for 3 reps on the bench - good job! Seems like things are coming along nicely for you.

Thanks! My bench and overhead seem to respond very well to this type of programming.

[Locutus]

Recovery Day
Sunday: October 26, 2008

Front Squat (clean grip) 211.25lbs: 3/3/3

Good. Capped these at 80% of my Friday 5x5 to keep them "light" for Recovery Day. Won't be using a belt on Front Squats for the same reason.

Press 127.2lbs: 5/5/5/5/5

Aand... last sets easier.

Pullups BW: 20 supinated, 13 pronated. Mixed up over several sets of <= 5 reps. Turns out the smith machine is the only thing in the gym with an actual straight bar for pullups.

BW 195.5 lbs

[Locutus]

Tuesday: October 28, 2008
Intensity Day

Low Bar DE Box Squats 190lbs: 12x2

Liking these. 190 this week more explosive than 185 last week. Occassionally got air under the feet. Left glute was feelin' weird, but it didn't affect performance.

Bench Press 230lbs: 3

PR! Happy with bench progression. 235 next week, 2-3 expected.

Deadlift 170kg(374.8lbs): 0!

Couldn't break this off the ground for whatever reason(first tried mixed, then hook).

During warmup, tried speed pull singles at 40 and 45% 1RM, didn't really like the feeling and almost ripped some skin off. At the 155kg single my double overhand grip (which I use for all warmup sets, but not the work set) gave out before I locked it out.

Should probably start using hook or alternate on the last warmup set from now on.

BW 195lbs

[manchild]

Nice work on the bench PR!

[Locutus]

Volume Day
Friday: October 31, 2008

Power Clean 75kg(165.3lbs): 3/3/3/3/3/3

Form wasn't particularly good, but I knew I'd get them all. Will jump only 1.5kg to 76.5kg for next week. Need to remember the epiphany I had two weeks ago...

Low Bar Back Squat 275lbs: 5/5/5/5/5

No problemos. 285lbs next week. Keeping with 10lbs per jump for the time being. Haven't been belting these, but will belt when I get to 295 lbs.

Bench Press 195lbs: 6/6/6/6

Good. I'm really liking my bench progression with the Texas Method. 200lbs for 4x6 next week.

BW 195.6-196.0lbs

[Locutus]

Recovery Day
Sunday: November 2, 2008

Front Squat 220lbs: 3/3/3

Very nice. More explosive than last week's 211.25, probably due to a better warmup (like 5 jumps from the empty bar).

Press 130lbs: 5/5/5/5/5

Same as always. Think I'm into PR territory for a 5x5. 135 for a 5x5 should be fun when I get there in like two weeks.

Light Power Clean 60kg (132.3lbs): 2/2/2/2

Wanted to work on form a bit, so did these instead of chins. 80% of Friday's 75kg.

BW 198.2-4lbs

[K.Diesel]

No wonder you are getting so strong - I just noticed you've gained about 8-9 lbs since you started this thread 5 or 6 weeks ago. That's what I'm talking about. How much milk you up to now? I'm doing about a gallon every 2 days.

[Locutus]

No wonder you are getting so strong - I just noticed you've gained about 8-9 lbs since you started this thread 5 or 6 weeks ago. That's what I'm talking about. How much milk you up to now? I'm doing about a gallon every 2 days.

About the same as the summer - 3-5 gallons a week. I also do the occasional shot of olive oil, and try to get sugary drinks when I eat out. I otherwise let my appetite determine how much to eat. (I haven't really had a protein shake in several weeks, and don't use creatine because of shin cramping).

I'll probably cut down on the above liquid calories once I get into the low 200's, to have a more "maintenance" type diet.

[Locutus]

Intensity Day
Tuesday: November 4, 2008

Low Bar DE Box Squat 195lbs: 12x2

Same old. These get you really warm!

Bench Press 235lbs: 3

Hells yes. PRs two weeks in a row. I haven't lost a rep since 215x3 on October 7. 240lbs for 2-3 next week.

Deadlift[mixed grip] 170kg(374.8lbs): 4

PR. 172.5kg next week, 3-4 expected.

BW 196.6lbs

Question: On mixed grip deads, I've noticed the ever so slight tendency for the supinated hand to drift away from the shin.

Should I aim for the index finger on the pronated hand and the pinky finger on the supinated hand to be an equal distance from the center of the bar?

[Locutus]

Volume Day
Friday: November 7, 2008

Low Bar Back Squat 285lbs: 5/5/5/5/5

These were actually pretty hard. Slight form degradation on later sets. It would be prudent to cut the weekly jumps to 5lbs.

Bench Press 200lbs: 6/6/6/6

Also relatively hard. Will also probably cut the jumps down on this to something more like 3.3lbs(1.5kg).

Power Clean 76.5kg(168.7lbs): 3/3/3/3/3/3

Most of these sets were pretty awesome. I remembered my epiphany from a few weeks ago. I also ripped off a ton of hair off my thigh due to super aggressive knurling.

BW 195.6lbs. I guess not sleeping much on Wednesday night and not eating much Thursday will do that.

[Locutus]

Recovery Day
Sunday: November 9, 2008

Low Bar DE Box Squat 207.5lbs: 2/2/2/2/2/2

Some butt soreness, probably due to shortened warmup, since I got dropped off at the gym. Also, need to buy more fish oil capsules. Trying squats 345lbs RM Tues!

Press 133.45lbs: 5/5/5/5/5

These were actually easy for once. Yay!

Chinup [straight bar] BW: 7.9/4/4.2

BW 199.6lbs

[Locutus]

Intensity Day
November 11, 2008

Low Bar Back Squat 345lbs: 3 (tried for the fourth, made it 0.4 of the way up)

Pure awesomeness. PR by a lot: My previous heaviest sets were 315x4 over the summer and 307.5x5 a month or so ago. During the warmups tried to emphasize the knees out cue. It worked pretty well, as I had very little form breakdown on the work set.

DE Bench Press [paused] 115lbs: 10 x 3

What a hilarious and amazing movement. My scapula were flying off the bench, so I can understand why people like to use bands on this.

Rack Pull[right below knee]: 410x1, 455x0, 435x0

Pin 3 on the Keiser squat racks. I really thought I'd be good for the 455, but it wouldn't budge very much. I think my squat shoes may have played a role: the 3.1cm heel is potentially deleterious to my rack pulls just like it is my deadlifts. Next time I do these (probably in like three weeks), I'll either try to rep out the 410 multiple times (no shoes), or attempt a more modest weight like 435ish.

BW 195.2

[K.Diesel]

Great work man! Congrats on the 345 triple. Plus you get points for using "deleterious" properly in a sentence. :)

[Locutus]

Volume Day
Friday: November 14, 2008

Low Bar Back Squat 295lbs: 5/5/5/5/5

I decided to jump 10 instead of 5 so I could start belting these.. didn't really make them much easier. Some form issues as the sets went on, but nothing too egregious. Definitely switching to 5lbs jumps from now on. 300lbs next time.

Bench Press 203.3lbs: 6/6/6/6

Pretty hard, bounced a tiny bit on the earlier sets. I expect my 240lbs RM this Tuesday to go well. 206.25lbs next time.

Power Clean 78kg(171.96lbs): 3/3/3/3/3/3

Varying quality of form. I accidentally lost grip on a 95lbs warmup set, which was embarrassing and might have affected my confidence. Form got better as the sets went on, and ended on a good note. A noob obstructed my view of the wall for the very last rep, which threw me off a tiny bit.


BW 194.6lbs. Ran out of milk a few days ago! Need to go grocery shopping.

[Locutus]

Recovery Day
Sunday: November 16, 2008

Front Squat [clean grip] 235.5lbs: 3/3/3

Pretty easy. I've gotten much better at not choking myself, too. Lifting partner said my knees came in a little bit on the first set, so will need to stay conscious of keeping knees out.

Press 136.1lbs: 5/5/5/5/5

These were all super hard except for the fourth set. Very last rep was sloooow. Awesome milestone, though: plates+ for a 5x5.

Chins BW [straight bar]: 8/5/6.2

Yi. Hopefully I'll hit 10 soonish.

BW 199.0 w/ sweatpants.

[Locutus]

Intensity Day
Tuesday: November 18, 2008

Low Bar DE Box Squat 185lbs: 12x2

~50% of 365ish 1RM. ~55% next time.

Bench Press 240lbs: 3

Woot(!!!). 245lbs next time.

Deadlift[mixed grip] 172.5kg(380.3lbs): 3

Not a PR, but not a regression either. Grip felt kinda weak. The bar didn't slip or anything, but perhaps I wasn't squeezing hard enough (or got baby powder on my hands!). 175kg next time.

BW 198.0lbs. Belt feeling ridiculously tight@32" notch.

[Locutus]

Volume Day
Friday: November 21, 2008

Low Bar Back Squat 300lbs: 5/5/5/5/5

Easy. Weren't beating me down like the 5x5's normally do. Yay! Not many form problems, either.

Bench Press 206.25lbs: 6/6/6/6

Also pretty easy. Double yay. Accidentally cut a few reps high, but no biggie. Good arch.

Power Clean 79.5kg(175.27lbs): 3/3/3/3/3/3

Pretty meh, except for maybe the fourth or fifth set.

BW 197.8lbs. I tried out the 33" notch on the belt on squats, instead of just barely shoving my gut into the 32" notch. I think it made them easier.

Anyways, I've only gained about an inch on my waist in roughly 40lbs of bodyweight. Not too bad.

May end the bulk after Thanksgiving, and switch to a more "maintenance" type of diet.

[Locutus]

Recovery Day
Sunday: November 23, 2008

Part 1:

Front Squat 240lbs: 3/3/3

These were much harder than they should have been. I worked out in a friend's cold garage which might've been to blame. He also had some soft flooring under the squat rack. However, I've now equaled my belted record with no belt!

Press 137.5lbs: 5/4/3/2/3

I think the cold, combined with some inner elbow pain (that comes and goes) spelled destruction for these. Will repeat next week.

Part 2:

Chinups [fat bar] BW: 5/3.5/3.2

Did the chinups much later in the day, back at my own house. The only thing resembling a straight bar at my house is the swingset, so I once again worked out cold.

I am going to check out the lifetime fitness to see if they have a squat rack. They have a free 7-day guest pass deal.

[Locutus]

Meh Day
Wednesday: November 26, 2008

I didn't do any lifting Tuesday, and still haven't ventured out to see if the nearby lifetime fitness has a squat rack. Me = lazy. (For those unaware, I'm at home for fall break from school, and won't have access to the campus gym until Sunday or later).

Since I have an Olympic bar in my basement, I elected to do what I could with 218.75lbs and no rack of any sort.

Overhead Squats 45lbs 5x5
As a warmup.

DE BB Floor Press
45x5
80x3
115x2
126.25 8x3

The 35lbs plates were resting on some encyclopedias. Doing it that way mimics a rack and the spotter doesn't have to do much besides make sure the barbell doesn't roll towards your face..

Hang Power Cleans
45x5
75x3
105x3

Power Cleans from Floor
135x3
165x1 (Cleans with a bar that doesn't spin well = hard!)

Deficit SLDL w/ belt
195x5
218.75x8

By "deficit" I mean these were at the 35lbs plate level, and I was also wearing the oly shoes for additional ROM. I could definitely do more than the 8 @ 218.75, but I had no idea what a reasonable rep range for these are. They were somewhat taxing on the double overhand grip and got me pretty out of breath.

Turkey tomorrow! Afterward, I'll weigh myself and then end the bulk!

[Locutus]

Volume Day
Friday: November 28, 2008

So, I finally ventured over to the nearby Lifetime Fitness, and got in a workout on the free week guest pass.

Low Bar Back Squat 305lbs: 5/5/5/5/5

These weren't too bad at all. I also was forced to squat in front of a mirror, which I never do. I noticed that when my proprioception says my knees go "in" they really barely even shift, so I'm basically keeping my knees out the entire time. Felt asthmatic afterward, which is a bit bizarre since I don't have asthma..

Bench Press 210lbs: 6/6/5/4

These started beating me down after an iffy handoff on the second set. Will repeat next week. Bad week for both kinds of presses, but who cares? The bench itself was a bit close to the ground, but didn't affect the arch too badly. Started feeling feverish after the last set.

Power Clean:
70x5
100x5
130x2
160x1 (banged my knees on the first pull and then barely even caught it)
177.5x0
135lbs 5x3

Luckily the feverish feeling disappeared during the warmup. I'm definitely not used to bars that barely spin and weird non-circular plates. To make sure I got some volume, I just did the same weight as my friend for several sets of 3, with good and explosive form. Using shitty bars will probably be a fact of life for winter break, so I'll have to quit whining and work around it.

Spent some time in the steam room and jacuzzi post-WO.

BW was just a smidgeon below 200lbsThursday, and 195.2lbs post-steamroom.

[Locutus]

Recovery Day
Sunday: November 30, 2008

Front Squat [clean grip] 243.75lbs: 3/3/3

Woot. No belt. It's good to be back at the campus gym.

Press 137.5: 5/5/5/5/5

Got it this time. Earlier sets pretty easy, last rep of last set slooow and bar seemed to go up unevenly (right side first?).

Chinups [straight bar] BW: 8/5/6.8

I knew I wasn't gonna beat my chinups from two weeks ago, so I didn't try for more than 8 and 5 on the first two sets. Couldn't quite get the seventh on the third set, but it was a bit higher than two weeks ago!

BW 199.4lbs w/ sweatpants and long-sleeved tee

[K.Diesel]

Here's a suggestion for chins if you're trying to get to 3 sets of 8 BW chins. I'm sure you're strong enough to do 2-3 reps w/20-25 lbs added via belt, chains on your neck, or dumbbell between your feet. Try doing 8 sets of 3 with weight added for a few weeks, then try for your 3x8. Don't know how that would interfere with the rest of your program though.

[Locutus]

I was planning on doing weighted chins next week, so I may do just that. Thanks.

[Locutus]

Intensity Day
Tuesday: December 02, 2008

Low Bar DE Box Squat 200lbs: 10x2

~55% of 365.3ish 1RM. ~60% next time.

Bench Press 245lbs: 2 (tried for 3rd, no go)

First time in a while that I didn't get the third rep. I think I had enough in the tank, but I lost tension, the third rep bounced off my chest a little bit, and I couldn't recover from it. 250lbs next time, 1-2 expected.

Deadlift[hook grip] 175kg(385.8lbs): 3 (tried for 4th, no go)

Back to the hook. My lifting partner and I were surprised I didn't get the fourth rep, the first three reps were fast and the best form I've had in a while. Probably due to loosening the belt a bit for deads. 34" notch for deads, 33" notch for squats. 177.5kg next time, 2-3 expected.

BW 196.8lbs.

[Locutus]

Volume Day
Friday: December 5, 2008

Low Bar Back Squat 310lbs: 5/5/5/5/5

Not bad. 315 next week!!

Bench Press 210lbs: 6/6/6/6

Pretty hard, especially the 2nd set. A bit annoying: my left elbow kept on flaring out on the press up, which meant that the bar wasn't staying perpendicular to my body.

Power Clean 81kg(178.6lbs): 3/3/3/3/3/3

These felt pretty good for most of the sets.

Other notes: I somehow did this workout completely fasted (like 18 hours) and didn't poop out. That was accidental, and I don't intend to repeat it again. Pre-WO cals = a good thing.

[Locutus]

Recovery Day
Sunday: December 7, 2008

Front Squat [clean grip] 247.5lbs: 3/3/3

No belt.

Press 140lbs: 5/5/5/5/3 (4th rep on the fifth set was a fight! (that I lost))

Yikes, these are getting hard. Had too much layback on at least one rep. Will repeat next week. (as long as these stay above 65% of my friday 4x6 bench, things are hunky-dory. if not, I'll up the press:bench ratio).

Chins [straight bar] 20lbs: 3/3/3/3/3
I was thinking of doing an 8x3, but these felt hard near the end and I didn't want to push them since I do heavy bench on Tuesday.

BW 198.6-8 w/ sweatpants

[Locutus]

Intensity Day
Tuesday: December 9, 2008

Low Bar DE Box Squat 220lbs: 11x2

~60% of 365.3ish 1RM. ME Squat next Tues! I'm expecting it to go very well, as these box squats were pretty fast. After that, I will wave load back to 50% 1RM.

Deadlift[hook grip] 179.5kg(395.73lbs): 3 (tried for 4th, no go)

Long overdue PR on deads. I will try for something in the low 400's next time (184kg?)

Bench Press 250lbs: 1 (tried for 2nd, no go)

Haven't PRed this since my 240x3. I will go for a 1RM next(something like 255ish).

Other notes:
I switched the order on my intensity day to DE Squats, Heavy Deads, then Heavy Bench. My arch for bench is getting to the point where it can tire out my lower back. Similarly, the Volume Day will be Power Cleans, Squats, Bench.

BW 194.4-195.0lbs

[Contrail]

Let's see some of those awesome photos from the smith machine instructions :)

[Locutus]

Let's see some of those awesome photos from the smith machine instructions :)

Yeah, yeah. One of these days.

[Locutus]

Volume Day
Friday: December 12, 2008

Power Clean: 83.5kg- 3/1, 82.5: 0, 67.5: 3/3/3

I tried the first set with a belt. Didn't seem to make a difference, but lowering the bar sans bumper plates basically hit the top of the belt and made painfulness. I thought maybe the suckiness was caused by too aggressive of a jump (2.5kg in week), but no. Dropped workset weights to 67.5kg to make sure I got SOME volume.

Low Bar Back Squat 315lbs: 3. 225lbs: 5/5/5/5

Yikes, got pinned on the fourth rep, so I knew today wasn't gonna be the best day. I should be capable of the weight for a 5x5, so. I also played with the keiser air squat machine for kicks, and got up to a power of 2261 at a weight of 463. I have no ideas what those numbers mean.

Bench 211.1lbs: 6/6/5/3

Lasted a bit longer on these than PCs and squats before I burned out.

BW 192.4lbs post-wo, no pants.

I will repeat ALL weights next volume workout. I'm gonna attribute this to pulling near all nighters Monday, and Wednesday nights. Calories weren't a problem, but I'm guessing I was a bit dehyrated too based on the post-WO weight.

Oh well, I haven't had a "bad" workout in several months, so I'm not overly concerned.

[Contrail]

I also played with the keiser air squat machine for kicks, and got up to a power of 2261 at a weight of 463. I have no ideas what those numbers mean.

Lol. For the record, I saw some other guys playing with that. They were damn proud of getting the power to say over 1000, and concluded that it must mean they're capable of squatting 1000 pounds for 1 rep.


no pants.

Perv.

[Locutus]

lol, the noob power is strong some days

[Locutus]

Recovery Day
Sunday: December 14, 2008

Front Squat 248.3lbs: 1

Eh, I kept on getting this too close to my carotids on the warmups. On the workset, it pressed up hard enough to give me the "about to pass out" feeling. So, instead of front squat 3x3:

Light Back Squat 248.3lbs: 5/5

First set low bar, second set high bar. Did the high bar squats for the second set to make them slightly more challenging. High bar squats aren't too comfortable, and I think my heel came off the ground for a moment (which has never happened with low bar)

Press 140lbs: 5/5/5/5/4

One more rep than last week, but le sigh. I need to increase the frequency of my pressing to be equal (or greater than) my benching.

Chinups BW: 5/5/7.7

I didn't really feel like going to failure on all the sets for chins, nor weighting them.

Light Power Cleans 65kg: 1/2

My thumb skin on the left hand was too messed up to get 2 on the first set. After some tape and a second set, I decided that I didn't really want to do any power cleans. I did notice that when I rack it my left elbow has been lower. Hopefully this doesn't carry through to next week.

[Locutus]

Intensity Day
Tuesday: December 16, 2008

Low Bar Back Squat 370lbs: 2 (tried for 3rd)

Yay. 15lbs or so PR. Might've been good for more on a better day, but this is great considering my disappointments earlier in the week.

DE Bench Press [paused] 127.2lbs: 8x3

All were fast(~50% 1RM). It's hard to keep a good arch when your scapula don't stay on the bench, so I went with a flatter back for later sets.

Deadlift [hook grip] 184kg(405.65lbs): 2 (tried for 3rd)

My warmup singles at 142.5 and 165kg were really hard, so I almost switched to rack pulls(which are actually the written exercise for this day in the template). A fellow lifter encouraged me to go through with it, and the 2 actually weren't that hard. They were maybe hard off the floor, due to quad fatigue, but whatevs. If I can get a double at ~415lbs next time I'll be happy. My squats seem disproportionately strong compared with my deads, which is why I don't want to introduce rack pulls quite yet.

Non-strict Curl(50-55kg): 1; One-handed push jerk: 0.5(?)

Based on a challenge from the aforementioned fellow lifter. This might've been doable side press style. I'll have to try this again some time. Not sure what kind of clips were on the weight, which is why I didn't note the exact weight.

BW 194.4lbs

[Locutus]

Volume Day
Friday: December 19, 2008

Power Clean 83.5kg: 1/0, 65kg: 3/3/3/3/3

Worse performance than last week. Will reset.

Low Bar Back Squat 315lbs: 5/5/5/5/5

Hard. 320 next time! I think I can get a bit more out of my squat before resetting.

Bench Press 211.1lbs: 5/3/3/3

Same as PCs.

BW 192.4lbs (I hope I'm not losing any muscle!...)

So, basically all I need to do is back off of the weights on my cleans, bench, and press. (For Volume and Recovery Day. Intensity Day will still as heavy as possible, aiming for PRs).

For the backed off weights, the jumps will be appropriately sized so that I hit the stall numbers within one month (or less).

[K.Diesel]

One-handed push jerk: 0.5(?)

Based on a challenge from the aforementioned fellow lifter. This might've been doable side press style. I'll have to try this again some time. Not sure what kind of clips were on the weight, which is why I didn't note the exact weight.

Is that one-handed push jerk an overhead press w/barbell? If so, how did you do it - from a rack, handoff, clean, or other? Plus how do you balance it just to be able to attempt it? I was just reading a book about weight training from the 80's and they mention some old schooler doing crazy one-arm snatches and stuff, so I'm curious. Would I freak people out if I tried it at my gym?

[Locutus]

I got it up to shoulder level with.. a "power" curl.. A clean would work just as well. Then slowly switch to one hand while keeping it balanced. Then basically push press it up, and quickly squat a bit down.

AFAIK a push jerk is a jerk without the splits. I'm not sure if anybody ever does one-handed push jerks (or if they have a different name), but it's pretty fun to attempt.

I saw a guy (barely) successfully do that today. He also showed me one-hand snatches, which looked much easier.

[Locutus]

Recovery Day
Monday: December 21, 2008

Got a winter membership at the local Y in order to continue the lifting over winter break. The only problem with this workout was that I arrived at 5PM and the gym closed at 6PM, so I had to keep it moving.

Light Back Squat [low bar] 251.25lbs: 5/5

Normally I do front squats here, but didn't have time for an FS 3x3.

Press 118.75lbs: 5/5/5/5/5

Deloaded for the next few weeks.

Light Power Clean 115lbs: 2/2/2/2

We realized during this set that their "olympic bar" is actually really thick, as in like 32mm or something. I will use that bar for squats, and probably bench too, and the thinner bar for deads/cleans.

And then, after a car ride...

Chin-ups[swing set, fat bar]: 5/3/2

In full winter attire. The rest periods were very short, and I decided to run back inside the house after the third set..

BW still 192-193lbs. Working on getting back above 195.

[Locutus]

Intensity Day
Tuesday: December 23, 2008

DE Box Squat [low bar] 190lbs: 10x2

Made a makeshift box using those aerobic step things.

Deadlift [hook grip] 415lbs: 1 (tried for 2nd)

Would've preferred 2. 425lbs next time for ??

Bench Press 255lbs: 0

:(. Oh well. Not sure if I'll want to try this again next week or just go for a 5RM at 225ish.

BW < 195lbs

[Locutus]

Volume Day
Friday: December 26, 2008

Power Clean 157.5lbs: 3/3/3/3/3/3

Deloaded by a lil'.

Back Squat[low bar] 320lbs: 5/5/5/5/5

Very hard (slow recovery between sets).

Bench Press 178.75lbs: 6/6/6/6

Deloaded for a few weeks. Not hard, but not exactly fun after the squat set.

[Locutus]

Recovery Day
Sunday: December 28, 2008

Front Squat [clean grip] 252.5lbs: 2

Got choked out. It might be due to the thicker bars at the Y, but I should re-evaluate my grip width, where I place the bar, etc. Supposed to be a 3x3.

Back Squat[low bar] 255lbs: 4/4

~80% of Fri's 5x5

Press 126.25lbs: 5/5/5/5/5

Still deloaded for a tiny bit more. I tried to work on form, mainly scapula retraction and keeping the chest up.

Hang Power Cleans 126.25lbs: 2/2/2/2

Easy. Getting used to the non-spinny bars.

Chins [straight bar] BW: 8/5/5

These felt pretty good. No 0.x reps :)

BW was 196.5lbs with sweatpants and long-sleeved tee.

[K.Diesel]

Looks like you're ending '08 bigger and a lot stronger than when we met this summer. Good lifting man, especially that 5x5 squat w/3 plates.

[Locutus]

Intensity Day
Tuesday: December 30, 2008

DE Box Squat [low bar] 208.75lbs: 10x2

~55% 1RM.

Deadlift [hook grip] 425lbs: 0/0

Twasn't in the books. I think I'm going to cut my DLing to every other week, doing partial ROM movements like rack pulls/halting deads/rack squats in the off weeks.

Bench Press 225lbs: 4

I should be capable of 5 or more, so I'll attempt this again next week. Spotter wasn't terribly good either: barely any liftoff but eager to try to help during the reps.

BW ~ 196lbs post-WO.

Since this basically concludes my first year of lifting, I'll probably make a goal post later today :-)

[Contrail]

Woohoo, 1 year. Keep kicking ass

[Locutus]

Volume Day
Friday: January 2, 2009

Back Squat [low bar] 325lbs: 3/3/3

The groove felt off on these, and they were extra hard. There was no way that a 5x5 was gonna happen.

Bench Press 188.75lbs: 6/6/6/6

Easy. One more week of deloaded weights.

Power Clean 170lbs: 3/3/1/1/0

Hm. This is a slightly deloaded weight, so this is el lame-o(should be 6x3). The bars at the Y are either crazy bent and non-spinny, or really fat and super spinny. I might try straps + one of the fatter bars next week.

BW 197.0lbs pre-WO

[Locutus]

Recovery Day
Sunday: January 4, 2009

Light Back Squat 256.25lbs: 5/5

Oddly hard. Not gonna do fronts on this day until I get back to using a normal-width bar.

Press 132.5lbs: 5/5/5/5/5

Not too hard. Next week I re-attempt 140!

Light Power Clean 135lbs: 2/2/2/2

Very easy, but it didn't feel like the second pull was quite right.

Chin-ups BW: 6

Meh to doing more chinups.

[Locutus]

Intensity Day
Tuesday: January 06, 2009

DE Box Squat [low bar] 228.75lbs: 10x2

~60% 1RM

Bench Press 225lbs: 6

Yes! PR. I am attributing this to switching to the non-spinny bar.

Halting Deadlift [hook grip] 335lbs: 9

First time doing these. Interesting movement. I was only planning on eight but knew I could get another.

[Locutus]

Friday: January 9, 2008
??? Day

I'm going to an Olympic lifting coach tomorrow morning, so I didn't want to stress myself too much. I plan to go nearly every Saturday this semester. I will hopefully figure out better weights, sets, and reps for this day in the coming weeks!

Snatch = 85lbs x 2/2/2/2, 95lbs x 2/2

I tried to make these full snatches, but were more like power snatches. Form felt as though it started degrading at 95lbs, so I stopped there.

Clean 77kg(169.8lbs): 3/3

Successfully turned these into full squat cleans, with decent form. Callouses started ripping though, and I had no tape. Stopped after two sets.

Jerk from Rack [split] 135lbs: 1/1/1/1

I thought I'd be better at these, but I need to work a bit more on form, since I can strict press this kind of weight no problem.

Bench Press: warmups only, but with more reps than typical.

BW 196.4lbs post-WO

[Locutus]

Saturday: January 10, 2009

Oly Coaching Session

Snatch:
WU with 20kg, then lots of form work at 40kg. First problem was getting to the bottom position, so did things like hang snatches and drop snatches. After those got somewhat decent, heavy singles off the floor at 45, 50, 55kg. 60kg: Missed twice, both too far forward. Got the third 60kg attempt. I almost lost it backwards, but saved it with a few steps backwards. The coach says I probably have the strength for 90+ once I get the technique down.

Form things to work on: Starting off the floor slowly, dropping to the bottom position, finishing the pull and keeping the bar close to body, and trying to catch it further behind. Almost all misses were forward.

Clean:
Didn't have time to max out on this, so did some work at 40 and 60kg. Things to work on: getting to the bottom position, keeping elbows up, and transitioning smoothly to the jerk, and dropping lower for the jerk. I'm not used to doings jerks immediately after the clean. I also wasn't using enough hips on the second pull. Pretty meh form overall. I think these were too light, as my form doesn't feel on until the high 60's.

I think I will get a second gym session later in the day, for heavy singles work on the clean and jerk.

Session Two

Clean and Jerk heavy singles: worked up to 70kg. 85kg/75kg were all misses on the clean part. On successful reps, I was coming onto my toes and my rack kinda sucked too. Why? Very little sleep last night and a poor nap. I will pay MUCH better attention to Friday night sleep from now on. I have two days off to recover. I will be doing a Tues/Wed/Fri/Sat schedule.

PR for a power clean was 81kg for 6x3 and 83.5kgx3 a month or so back, so my 1RM is assumed to be a touch above that. In light of that, I think my Friday "medium" weights were too high: 70kg-ish would've been more appropriate.

Light Back Squat [low bar] 257.2lbs: 5/5

To keep my motor pathways aware of how to back squat.

Romanian Deadlifts: 275lbs x 8

Used a belt. I also elected to use my newly created straps because my grip was shot by this point.

BW 197.6lbs post-WO

[Locutus]

Tuesday: January 13, 2009

Snatch:

105lbs: 2/1/2. I was having some form problems with keeping the bar close to me, and elbow/wrist stability at the top. I also ended up power snatching the final rep, which wasn't the intention.
100lbs: 0, lost it forward
95lbs: 10 sets of 2, most with pretty decent form. Focused on keeping bar close to me, and getting stable at the bottom before squatting up. It's amazing how 10lbs can make such a difference.

Back Squat[low bar w/belt]: 345x1, 385x1, 405x0

I got a bit greedy with the 405 attempt, as I haven't squatted heavy in a little over a week, and I don't think I could've doubled 385. I'm satisfied with the 385 single, which is a PR.

Press: 155lbsx5

W/belt. PR. Ratio of press:bench is just a touch above 2/3, which is good.

Chins: 7/6.4/4

BW has been 199.0lbs lately, but the scale at the gym was acting funky. Overall a productive session. Clean+Jerk, some light snatches, and front squats tomorrow.

[Locutus]

Wednesday: January 14, 2009

Clean & Jerk: Nothing to note. I was having trouble jerking because of shoulder pain (which hasn't ever happened before), so I decided to do cleans only. Perhaps because of ME Presses yesterday?

No go past 72.5kg, and I think it was due to ouchy calluses/grip. When I tried a clean with straps@75kg, and it flew right up, but my wrists aren't flexible enough to rack with straps. So, I should probably start focusing on callus management of some sort.

Things to focus on form-wise: finishing the damned pull before dropping down, and pushing my jerk straight up rather than slightly forward.

Light Snatch: Tried some empty bar snatches, but the shoulder weirdness prevented doing more than a few sets.

Front Squat [clean grip] 252.5lbs: 3/3/3

w/belt. PR. At least something went well today. :)

BW 196.2-4lbs

[Locutus]

I missed the gym yesterday due to a miscalculation about closing time. D'oh. Won't let that happen again.

Oly Coaching Session:

Snatch: lots of doubles, eventually worked up to a 65kg single (PR!). Some of the doubles near the end(like at 60kg) were basically singles with short rest, because of misses forward. Pretty decent form. Things to focus on: more legs, finishing the pull, and dropping down FAST. Very fun lift.

Clean and Jerk: Worked up to a heavy single at 80kg. Clean attempt at 85kg failed due to poor rack, probably from not finishing the pull. 80-85kg is basically as high as my power clean ever got so I'll be treading into new territory soon. Since I dinged my right wrist a tiny bit on the 85kg attempt, backed down to 60kg to work on jerk form via power cleans.

Things to focus on:
Clean form: slow start, finishing the pull
Split Jerk form: faster dip, finishing the push, and shorter back leg

[Locutus]

Saturday: January 17, 2009

Session Two

Back Squat[low bar] 325lbs: 5/5/5

Very last rep of third set good morning-ed a bit, something I'm typically *not* guilty of.

Deadlift[mixed grip] 170kg(374.8lbs): 3

Mixed grip to save my poor hands, which have been beaten up by hook grip snatches. I felt this really bizarre warmth in my left rear delt after the third rep, so I paused for a bit to figure out if I had injured myself (I hadn't), but I wasn't able to grind out the two more I wanted after the rest pause.

[Locutus]

Snatch 105lbs: 10x2

w/straps to save hand skin

Back Squat[low bar]: 335lbsx2, 375lbsx1

was hoping for 2 reps on the 375

Press 140lbs: 5/5/4

Chins[straight bar]: BWx5

pre-WO bw: 196.2lbs

I'm not really liking the four days a week thang. I'm going to switch back to three days a week, Tues/Thurs/Sat. The schedule will be very similar to last semester's with the exception of more oly work.

[K.Diesel]

I'm not really liking the four days a week thang. I'm going to switch back to three days a week, Tues/Thurs/Sat. The schedule will be very similar to last semester's with the exception of more oly work.

Really feel you on that one. So far, I'm loving the three day split too. Even if I end up on an easier route or job in the future, I'm not sure so I'd go back to 4 days myself.

[Locutus]

Recovery Day
Thursday: January 22, 2009

Hang Clean 140lbs: 3/3/3

I was planning on doing jerks as part of this exercise, but the mysterious shoulder pain reappeared.

Front Squat [clean grip] 255lbs: 3/0/3/3

Lost tension as I went down for the second set. Last two sets were groovy after I remembered to stay tight.

Light Bench Press 170lbs: 5/5

Plannin' on some heavy stuff for Sat.

[Locutus]

Intensity Day
Saturday: January 24, 2009

Hang Snatch(w/ straps):
95lbs x 1
105lbs x 1
110lbs x 1
115lbs x 0 / 1. Missed the first one forward. 2nd was an (unintentional) hang power snatch. Wasn't dropping down particularly fast. Didn't want to go past ~115lbs without bumpers.

Clean(full squat. no jerk, mysterious shoulder pain)
85kg x 0 / 0 / 1
90kg x 1
95kg x 1
100kg x 0 / 1.
102.5kg x 0 / 0 / 0. Slightly narrower grip.

Curious thing happened at 95 and 100kg. My right hand slipped out of the rack position at the bottom. I was still able to balance the barbell on my shoulders by sticking my arm straight out, and stood up with the barbell. I'd have a hell of time transitioning to a jerk in that position, though.

All misses didn't get past my hips. Sometimes I can't generate an explosion at all on cleans. Fixed my grip lower in palm to stop irritating my calluses.

DE Box 192.5lbs x 2
Didn't have enough time to do enough sets on this. Was planning on more, but gym closes at 10pm.

post-WO BW 194.0lbs

[Locutus]

Volume Day
Tuesday: January 27, 2008

Clean [full squat] 80kg(176.37lbs): 3/3/3/3/3/3

Very doable/consistent. Looks like my clean is getting closer to where it should be. Did a C+J on the first rep of the first set, but didn't feel safe doing jerks without bumper plates.

Jerk from Rack[split]: 80kg: 1/1, 60kg: 3/3/3/3

Mostly form work, because 80kg didn't feel right for triples. I noticed that I wasn't driving through my heels after the dip. After that correction, everything felt a *lot* more stable.

Bench 211.1lbs: 6/6/6/4

This went surprisingly well considering I haven't benched remotely heavy in several weeks.

Back Squat [low bar] 325lbs: 5/4, 295lbs: 4

I basically pussed out on these(goal was 5x5@325). Gonna drop my 5x5 weight into the high 200's, and ramp back up to 325 over a few weeks.

[Locutus]

Here's how I think I'll be programming things for now - still on the texas method. Focus is on Oly Lifts, Bench, and Deadlift due to competition goals for this semester. Back Squat/Press are still important, but not as much as the other lifts.

Volume Day:
Clean 6x3
Jerk from Rack 6x2 - (separate from clean because of lack of bumper plates)
Bench 4x6
Squat 5x5

Recovery Day:
Snatch 4x2
Front Squat 3x3
Press 5x5
Chins BW 3xF

Will likely do hang snatches, partially because of lack of bumper plates and partially for a lighter load than snatches off the floor. (If I ever want to change things up, pauses on the front squats/presses are an option, but probably unnecessary.)

Intensity Day:
With Oly Coach(and bumper plates :D):
Snatch - heavy singles
Clean and Jerk - heavy singles

Second session, much later in the day:
Heavy Deadlift 1-5RM every other week (alt. with Halting Deadlift 1x8 or Rack Pull 1x5)
Heavy Bench Press 1-5RM

EDIT:
Based on input from KSC, changed jerks from 6x3 to 6x2.

Other thoughts:
*I will try to stick to 1x5 for deadlift more often. When I started going heavier than 1x5, my gains slowed big time. A combination of this and deadlifting once weekly are likely reasons for the slow dead progress.
*Haltings will be chosen on the off dead weeks far more often, since I don't typically fail at the top.
*Any assistance will be functional: things like deficit pulls, overhead squats, etc. done non-maximally and with a problem in mind to solve.
*As I get close to the competition date (late April), I may experiment with stance variations like sumos and wide-grip bench.

[Locutus]

Recovery Day
Thursday: January 29, 2009

Hang Snatch 105lbs: 2/2/0, 95lbs: 0/0

The 105lbs miss on hang snatch was very loud. Bumpers would be nice. 105lbs was a bit greedy for 4x2, 95-100lbs would've been better.

Front Squat 228.3lbs: 3/3/3

Very good form, no grinding.

Press 138.3lbs: 5/5/5/4/4

Press 5x5 has been pretty lame lately - not sure if it's due to inconsistency in recent weeks or something else.

Chins: 9/6/5.9

Getting closer to 10, which is about as high as I've ever gotten (at a lower BW)

BW 197.0lbs pre-WO

[Locutus]

Intensity Day
Saturday: January 31, 2009

Oly Coach Session:

Snatch: worked up to 50kg. 55kg was a miss. Lots of form work at 40kg.
Clean and Jerk: Worked up to 77.5kg, but missed the jerk. Lots of jerk form work at 60kg.

Form: Need to focus on the bottom snatch position (through drop snatches, OH Squats) and Jerk form.

Power was just not there today. Possible reasons: gave blood post-WO Thurs, need to get better pre-WO nutrition Saturday mornings(whey could be useful here), or 20kg->40kg is too big of a jump while warming up snatches. Probably all of the above.

Session Two:

Deadlift [hook grip]: 170kg (374.79lbs) x 5

Nice. +1r. And IN oly shoes instead of shoeless. I'm sticking with dead 5s because my gains essentially stopped when I started going heavier. That plus more assistance for deads should make things better.

Bench Press: 230lbs x 4

+1r. I'm probably capable of 5 (since I got 225x6) but my feet slipped, and my right pec near my shoulder started cramping on the 5th rep. Glad to have a good spooter.

BW 196.6lbsish

[Locutus]

Volume Day
Tuesday: February 3, 2009

Clean 82.5kg: 3/3/3/3/2/2

On a few reps I was exploding too early: before my knees.

Jerk from Rack [split]: 70kgx1, 65kg:2/2/2/2/2

Bench Press 211.1lbs: 6/6/6/5

Back Squat [low bar] 290lbs: 5/5/5/5/5

No belt until 310lbs or so.

post-WO BW 195.5lbs. Oddly satisfying workout, even though the form wasn't 100% there on oly stuff.

[Locutus]

Recovery Day
Thursday: February 5, 2009

Hang Snatch 95lbs: 2/2/2/2

w/ straps. These felt good. Focused on finishing the pull and staying TIGHT!

Front Squat 231.1lbs: 3/3/3

No belt. On the last rep of each set I still had enough force in me to bounce it off my clavicles a bit.

Light Press 110lbs: 5/5

Did these light, and no chin-ups because of an Oly competition Saturday!

BW 196.0lbs post-WO.

[Locutus]

Intensity Day
Saturday: February 7, 2009

Oly Meet
Weighed in just a touch under 88kg. Was in the 94kg open class.

Snatch:
Worked up from 20kg to 57kg in the warmup room.

Attempt 1: 59kg x 0 (too forward)
Attempt 2: 59kg x 1 (good, meet PR obviously)
Attempt 3: 62kg x 0

The 62kg looked really good at first, but I somehow lost balance while standing it up. Gotta stay tight!

Clean & Jerk:
Worked up from 20kg to 70kgish in the warmup room

Attempt 1: 75kg x 1 (good)
Attempt 2: 81kg x 0 (clean good, no jerk attempt)
Attempt 3: 81kg x 1 (good and all-time PR)

The second attempt starting choking me out after the clean, so I dropped the bar. My oly lifter friend said that it's OK to shift the bar a bit to get it off your throat, and not to wait TOO long before the jerk if that starts happening.

I think I have much more in me for future jerks, once I can figure out the form. I don't at the moment drop down much to catch the bar.

Overall a great experience, and technically I got first place in the 94kg open class ;). I think I could've been good for more if I got, say, ten tries instead of three :D.


Session Two:
(yes, I still felt like lifting later in the day)

Halting Deadlift 157.5kg(347.2lbs): 8
w/ straps and belt. all warmups were done double overhand with no chalk to work grip.

[Locutus]

Tuesday: February 10, 2009

I had an inkling today's workout might be iffy based on stomach weirdness Sunday and lack of subsequent eating.

Clean: 82.5x2, 72.5x3

Made left part of back near ribs sore. Will ice.

Jerk form work with 20kg:

Trying to get more weight on my back foot (so that the weight is evenly distributed), get deeper, and moving the front foot back FIRST when standing back up.

Back started feeling more sore while spotting friend, so this was a muy short workout.

[K.Diesel]

Congratulations on a successful 1st meet! All time PRs are great, especially when you do it in a competitive setting. Good job. Any video?

[Locutus]

Congratulations on a successful 1st meet! All time PRs are great, especially when you do it in a competitive setting. Good job. Any video?

There is some video on my friend's cam, will let you know if/when I obtain it.

[Locutus]

Recovery Day
Thursday: February 12, 2009

Hang Snatch 100lbs: 2/2/2/2

Oddly easy.

Front Squat 237.5lbs: 3/3/3

Press 140lbs: 5/5/5/5/5

PR. Easy too. This has been eluding me for a while.

Chin-ups BW: 8.8/7/4

Really good session. I was a bit worried because my mini-injury from Tues. was irritated right before the workout, but it went away during warmups.

[Locutus]

Intensity Day
Saturday: Feb. 14, 2009

Oly Coach Session:
Snatch: worked up to 60kg, but could not generate an explosion. Backed off a bit to work on hang snatches and delaying the explosion until the last second ("slow start").

Maybe lack of explosion had to do with grip? I think that in lieu of callus problems, I should forgo straps on snatches so that my hands understand what heavy weight feels like.

Clean and Jerk: Worked up to 85kg, which is up 4kg from the meet. Need to work on getting the back leg more bent and getting deeper.

Sunday: Feb. 15, 2009
Testing appropriate opener weights for an informal meet at the gym Feb. 21.

Back Squat[low bar] 360lbs x 1
Bench Press[w/ pause and commands]: 108.5kg x 1
Both were hard but quite doable, which makes them good opener weights.

Rack Pull 185kg x 5
a couple of inches below knee cap. w/ straps. actually kinda hard, I guess I'm not used to these.

[Locutus]

Volume Day
Tuesday: February 17, 2009

Session One:
Clean 82.5kg: 3/3/1/1/3/1/3

A bit inconsistent. I ended up power cleaning a ton of reps, even though I meant to drop down. I didn't sleep well Monday, which may have had something to do with the troubles.

Jerk from Rack [split] 67.5kg: 2/0/2/2/2/2

Even though I more or less got my planned reps in, these were ball bustingly hard. Had a lot of trouble with stability at the top, and lowering the barbell back down to my shoulders. I did seem to be dropping lower than normal (which is a good thing).

After a bunch of food and a nap...

Session Two:
Back Squat[low bar] 305lbs: 5/5/5/5/5

No belt. Not too hard, but it is really hard keeping the knees out on sets longer than 2-3 reps.

Bench Press 86.5kg(190.7lbs): 6/6/6/6

BW seems to be below 195lbs, or so says my home scale.

Time to get recovered for the mini-meet Saturday! Light-ish session on Thurs.

[Locutus]

Thursday: February 19, 2009
Recovery Day

Hang Snatch 20kg 2sx5r warmup

Light Back Squat 215lbs: 5/5

Light Press 111.1lbs: 5/5

Really light active recovery in prep for an informal intra-team meet Sat.

BW 194.3 lbs pre-wo, 196.3 post-WO

Question So 2x5/3x3 light back squats or front squats are typical recovery day activities. I personally have found 3x3 front squats of equivalent weight to be *easier* than back squats on the recovery day. Is this anybody else's experience?

[Locutus]

:)

[KSC]

Question So 2x5/3x3 light back squats or front squats are typical recovery day activities. I personally have found 3x3 front squats of equivalent weight to be *easier* than back squats on the recovery day. Is this anybody else's experience?

I think if you are used to front squatting then this is probably true. If front squats are new to you, then they may be hard to recover from at first due to the amount of quad soreness that front squats can produce the first few times doing them.

Good job at the meet.

[Locutus]

I think if you are used to front squatting then this is probably true. If front squats are new to you, then they may be hard to recover from at first due to the amount of quad soreness that front squats can produce the first few times doing them.

Good job at the meet.

I also think that mentally I'm used to a 255lbs front squat being "heavy"... but when hamstring fatigue from the volume day makes a 255lbs back squat feel "heavy" on a light day, it's a bit disconcerting.

Thanks. Your programming thoughts have been helping me along the journey.

[KSC]

Don't worry too much if the weight feels "heavy" on your recovery day....it should....remember, you are still recovering...and this extra workout helps you along the way...my athletes often tell me that wednesday's squat never feels as smooth as friday's.

[Locutus]

Volume Day
Tuesday: February 24, 2009

Clean 75kg: 3/3/3/3/3

Jerks from Rack [split] 70kg: 2/2/2/2

Some of these were really ugly.

Bench 90.5kg: 6/6/6/6

Squat 145kg: 5/4/0/5

Form was iffy, belt was pinching me, and lost tension in the hole on failed sets. Think a cold from right after the meet sabotaged the squats, although the other stuff went OK.

[Locutus]

Recovery Day
Thurs: Feb. 26, 2009

Hang Snatch: worked up to ~95lbs. I wanted to do some doubles with a bit more, but I couldn't explode at all.

Light Bench 72kg: 5/5

Light Back Squat[low bar] 112kg: 5/5

My elbows were aching during the workout, which made the snatches undoable and the slow lifts kinda hard. Normally do chins at this point, but I called it quits here.

Intensity Day
Sat: Feb. 28, 2009

w/ Oly coach

Snatch: worked up to 70kg (a 5kg PR!).

Form was pretty decent after we ironed it out with doubles at 40,50,55kg. Tried 75kg, and got it decently high, but not quite enough. Tried some backoff work at 60kg but was missing a ton of them and having trouble exploding. Onto c&j.

Clean and Jerk: Worked up to 87.5, then 92.5, and 95kg. (10kg PR!). The cleans were pretty messy. At 92.5 and 95 I was just short of full lockout, but able to hold it there (no "press out") so they'd pass in a meet

[Locutus]

More Intensity Day
Sunday: March 1, 2009

Press: attempted 79kg, but couldn't get it past my forehead

Halting Deadlift 162.5kg x 8

Used hook grip on work set, which was a huge mistake. Poor hands were beaten up a bit from Saturday.

My traps were also nice and sore from the oly stuff Saturday. Feels good.

Gonna hit the oly stuff again Tuesday night with the coach.

[Locutus]

Oly Lifts w/ coach
Tuesday: March 3, 2009

Snatch: Worked up to 72.5kg(2.5kg PR!).
70 and 72.5 went up surprisingly fast, and even the 75 got high enough but I didn't get under it. Did some backoff work at 60kg. Got a couple misses behind my head, I need to work on jumping out of the way.

Clean and Jerk: Worked up to 97.5kg(2.5kg PR!). My 92.5kg was clean, but my 97.5 had the same form weirdness that I had at 95: not quite straight elbows, but I held it there (and it'd pass in most meets). Tried 100kg, but had troubles exploding

Backoff: Worked on some light behind the neck split jerks @ 40 and 50kg. I like these, and will quite possibly do these more often from the rack.

BW has been pretty low lately 192-194.5ish. I'm getting a decent amount of protein, so I probably haven't lost any lean mass.

I normally do 3 days a week but timing has been spotty recently and I've been doing more. I will try for two more workouts before this weekend, and am planning to go to the Arnold.

[K.Diesel]

I will try for two more workouts before this weekend, and am planning to go to the Arnold.

Hey man, hope to run into you in Columbus. I'll send you my #, give me a call while you're at the expo so I can say what's up to you. By the way, I know it's a delayed response, but you did great at the intra-squad meet, and based on that video 400 should be yours anytime you feel like it.

[Locutus]

Volume Day
Wed: Mar. 4, 2009

Back Squat [low bar] 145kg: 5/5/5/5/5

Good times.

Bench Press 95.5kg: 6/6/5/4

My ability at sets across on bench is still stalliness. I seem to be getting stronger based on the meet results, so I'm guessing that heavy jerks and such interfere with bench?

Going to try for a light-ish session Friday morning if it's not too crazy, because I otherwise won't be training until next Tues. after the Arnold.

[Locutus]

Volume Day
Monday: March 9, 2009

Behind the Neck Jerk [split] 60kg: 2/2/2/2

Actually, not sure how much I like behind the neck jerks. These felt harder than normal jerks of equivalent weight, and I have trouble catching them on my traps instead of my neck...

Clean [full squat] 79kg: 3/3/3/3/3

No problems muscle-wise, but these were taking a *lot* out of me breathing-wise. I decided to finish the rest of workout tomorrow.

Tuesday: March 10, 2009

Back Squat [low bar] 147.5kg: 5/5/5/5/5

Woot. 5x5 Squats movin' on up again..

Press 65kg: 5/5/5/5/4

Some of the reps near the end were real grinders. Good performance considering the 3.3lbs jump from 140lbs.

[Locutus]

Recovery Day
Thursday: March 12, 2009

Hang Snatch 45kg: 2/2/2/2
Not too hard, but my elbows were jiggly at the top.

Light Back Squat 117.5kg: 5/5
Light Bench Press 165lbs: 5/5
Chins BW: 8/7/7 (wasn't keeping good count)

Dragged this workout for quite a while, which probably explains the decent chin numbers on the second and third sets.

Oly Lifting
Saturday: March 14, 2009

So, there was actually a sanctioned meet at the gym I lift at. Weighed in at 89.4kg.

Snatch: warmed up to 60kg
Attempt #1: 62kg ( good )
Attempt #2: 66kg ( good )
Attempt #3: 70kg ( good, a bit jiggly at the top. ALL snatches were meet PRs, and not too far from my all-time PR of 72.5kg)

Clean and Jerk: warmed up to 80kg
Attempt #1: 85kg(?) ( good )
Attempt #2: 91kg(?) ( good)
Attempt #3: 98kg (good. All C&J's were meet PRs, and this is an all-time PR of 0.5kg)

Moving on up. I'm not too far from the 80's on snatches and 100's on clean and jerks(which are my current goals).

Intensity Day
Sunday: March 15, 2009

Conv. Deadlift 182.5kg x 6

(w/ DO hook grip and oly shoes, all done from a dead stop) Since when did I start getting good at deadlifting??? There are several things I've changed recently, and I'm not quite sure what to attribute the gains to
1) hitting the oly stuff hard
2) doing full ROM deadlifts less often: every 2-3 weeks, usually for ~5 reps
3) stance modification: oly shoes, narrow stance, with toes out a bit (not excessively)
4) supplementation, particularly the whey/dextrose I take during the workout.

Bench Press 230lbs x 5.95

So, I got 5 for sure on my own, and the spotter touched the bar on the last one bit didn't give it much push at all. Might've popped a few blood vessels on my face during the grind.

[Locutus]

Volume Day
Tuesday: March 17, 2009

Light Jerks [split] 60kg: 2/2/2/2

Did these as c&j 1+2's. Didn't feel particularly light until the very final rep almost flew out of my hands. These also served as a warmup for my cleans.

Cleans [full squat] 82.5kg: 3/3/3/3/3

Form was iffy on some reps -- the clean part was fine, but the front squatting it up felt wrong, and I'd sometimes catch it "too low" -- with my back rounded a tiny bit. Still, this is the most I've ever done for a bunch of triples.

Bench [touch and go] 97.5kg: 5/5/5/5/5

I decided that my 4x6's were getting too stale, and I should give 5x5's a shot. This went well!

Back Squat [low bar] 150kg: 5/5/5/5/5

Holy cow. Doozy of a workout. I even did some cardio afterward. Time to get recovered!!

post-WO BW: 195.9lbs

[Locutus]

Recovery Day
Thursday: March 19, 2009

Hang Snatch 45kg: 2/2/2/2

These were pretty darned hard, and I almost lost a rep behind my head. Last set was pretty explosive, though.

Light Back Squat [low bar] 120kg: 5/5

Pretty difficult, but that's to be expected after Tuesday's WO.

Light Press 50kg: 5/5

Chin-ups BW: 8/5/5

[Locutus]

Saturday: March 21, 2009
Intensity Day

Oly Lifts w/ coach

Snatch: worked up to ~47.5kg
Clean and Jerk: worked up to ~70kg

Form was kinda messy('cept on cleans), so I didn't go particularly heavy. Did some backoff work: behind the neck jerks (40kg), and snatch balances (40kg) to better feel the bottom position

Later in the day

Halting Deadlift 170kg x 8

This could've been anywhere from 7-9 reps. Very hard to count reps past 5ish... Whatever the case, the last rep was ME for sure.

Pause Bench 110kg x 3

Had someone call out press command to make sure it was a real pause. Not too shabby. Fourth rep wasn't in the books but I got it to a decent height

[Locutus]

Volume Day
Tuesday: March 24, 2009

On spring break, at my local Y

Back Squat [low bar] 335lbs: 5/5/5/5/5

Press 145lbs: 5/5/5/5/5

The bars aren't terribly good at this gym, so I didn't mess with any Oly stuff. Might do some lifts with my barbell in the basement.

BW is just a touch under 200lbs lately.

[Locutus]

Recovery Day
Thursday: March 26, 2009

Light Back Squat [low bar] 265lbs: 5/5
Light Bench [t+g] 170lbs: 5/5

Hang Snatch: worked up to 115lbs x 2, the first one was a power snatch accidentally. They were feeling pretty fast today. Used straps because the bars are huge (like 30mm) at this Y.

Chin-ups BW: 9.5 .. not quite at ten strict yet..

[Locutus]

Oly Lifts w/ coach
Saturday: March 28, 2009

Snatch: Worked up to 70kg, but with straps. At 60 or 65kg, my grip started feeling weird and I basically couldn't explode, so I used some straps. 70kg was *easy*. 75kg was high enough but I pussed out getting under it.

Snatch Pulls: Worked up to 100kg x a bunch of reps (w/ straps)

I think I'm going to play with my grip width as well as static holds for snatch assistance. I will possibly hit up drop snatches/OH squats more often too for the bottom position.

Behind the Neck Jerks: worked up to 80kg x 3, which weren't too hard

[Locutus]

Intensity Day
Sunday: March 29, 2009

Bench Press[paused w/ press command]: 112.5kg x 3

Whoa, nice. The first one bounced on my chest a bit, so I had to pause extra long on that rep. The third one wasn't even that grindy!

Conv. Deadlift: 187.5kg x 3

w/ hook grip + oly shoes/belt. The grip didn't feel too secure. Should've been good for 5ish. Oh well, I can't beast 24/7. Need to buy new athletic tape..

Possible reasons -- did this 2nd instead of 1st, too abrupt of a warmup, and/or trap fatigue from snatch pulls yesterday.

[Locutus]

Volume Day
Tuesday: March 31, 2009

Light Jerks [split] 69kg: 0/2/2/2/2

Not too bad. Done as C&J 1+2's. The cleans were feeling kinda funny (I bottomed out on the first 69kg clean and had to drop it).

Cleans [full squat] 85kg: 3/3/3/3/3

Heyo, PR for a bunch of 3's.

Bench Press [t+g] 100kg: 5/5/5/5/5

Wowza, I'm getting a second wind on these. I'm almost wondering if my bench progress will outpace my deadlift progress for the WABDL meet April 25th. We shall see!

Back Squat [low bar] 155kg: 5/5/5

No way a 5x5 was gonna happen today. Why? Well, apart from this being a heavy weight, I replaced my normal midday nap with some cardio (heh, whoopsy).

My belt at 33" is getting really tight, although I'm still below 200lbs. When I was on spring break, my family thought my stomach looked flatter. Paradoxical.

Oh, I might change my lifting schedule slightly after April 25th to accommodate some more squat progress for a USAPL meet in May.

[Locutus]

Oly Lifts w/ coach
Thursday: April 2, 2009

not my typical thurs activities, but I had the opportunity for some oly lifting

Full Snatch: worked up to 75kg (2.5kg PR!). Tried 80 twice, no go. need to go crazier at the 2nd pull. I moved my grip in a tiny bit, the bar feels way more secure now.

Clean and Jerk: worked up to 85kg. Tried 90kg, but no go at the jerk. My elbows were aching a bit, and nothing was particularly pretty.

Oly stuff again Sat!

[Locutus]

Oly lifts w/ coach

Clean and Jerk: worked up to a 90/85kg double, with pretty decent form. Made a go for 100kg, but I pressed out my jerk (wouldn't pass in a competition). Was gonna try 100kg again, but then missed the clean - seemed to be cause by a low elbow on the left side

Power Snatch: worked up to 65kg x 2, +2 pause overhead squats. These take a lot out of you.

Snatch Pulls: worked up to 80kg ish, not too heavy

Front Squat: 130kg x 1. Didn't do a proper warmup, did a huge jump from the previous set. Probably good for slightly more than this.

[Locutus]

Bench(paused): 115kg x 1.55

2nd rep was almost for sure going to lock out, and then my right arm started slipping towards my torso -- weird. Weak, but that's OK considering the craziness I did yesterday.

[Locutus]

Recovery Day
Tuesday: April 07, 2009

Light Back Squat 121.5kg: 5/5

Press 67.5kg: 5/5/5/5/5
Good stuff, not really that hard either.

Light Full Snatch 116.1lbs: 2/1/2/2/2
Had trouble with the 2nd set, unstable at the top for 2nd and 3rd rep attempts. Rest of the sets were pretty easy save a little elbow jiggle on the left side.

Chins BW: 10

This basically equals my PR of 9.99 chins at a lighter BW during the summer. Yay.

I'm slightly changing my schedule to better accomodate the oly lifting and more heavy back squatness. 4 days a week: Sat/Sun/Tues/Thurs.

[Locutus]

Intensity Day
Thursday: April 9, 2009

Back Squat[low bar]: 182.5kg x 1 (+ 0.6)
w/ belt. Gave the 2nd rep a good go but not quite. +2.5kg PR and first squat over 400lbs.

Press [paused]: 75kg x 3 (+ 0.4)
About 2/3 of my paused bench numbers, so just about right.

Rack Pull: 200kg x 3
A couple of inches below knee cap. w/belt & straps. These were pretty ugly, I *might've* been good for 4 if I didn't waste effort on a failed rep in the middle of the set. These are essentially no stronger than my deadlift off the floor. Then again, neither are my haltings. I have essentially the same strength in all of them (They do appear to be easier to recover from, which drives gains).

I might play a bit with the ROM on these to see how it affects the numbers. I also need to figure out if I want to play with some haltings next week or just do my deadlift opener for the Apr. 25 meet.

"Light" Jerks [split] 80kg: 1/1/1/1/1
Done as C&J's. They didn't feel too light. I think my split was too narrow, as I was slightly unstable at the bottom. Also had some forward torso lean, probably caused by my back leg not being bent enough.

[Locutus]

Oly lifts w/ coach

Snatch: Worked up to 65kg, missed 70kg 3 times.

Hang Snatch: Tried to do 50kgish, but it was just plain ugly. Shoulders were aching a bit

Snatch Pulls: up to 100kg x a bunch, w/ straps

Jerks from Rack [split]: worked up to only 80kg, but these were looking/feeling pretty good. Did a slightly wider split than I've been doing.

Front Squats: worked up to a set of 110kg x 5. Could feel it in my abs.

I think the mostly subpar performance was due to too little sleep Thursday night from working. Gotta get recovered, and do work in a more timely fashion.

[Locutus]

Volume Day
Sunday: April 12, 2009

Back Squat [low bar] 155kg: 5/5/5/5/5

yargh. way way easier than my last attempt at this weight. Was going really deep on some of the sets.

Bench[t+g] 102.5kg: 4/0, 67.5: 7/7/7

Doh. Was having troubles at the bottom at 102.5 due to shoulder achiness, similar to yesterday's semi-poor oly lifts. Maybe should've paused the backoff sets, but oh well.

Full Cleans 87.5kg: 3/0/0 (pussed out getting under); Power Cleans 67.5kg: 3/3/3

Meh.

BW 199.7lbs pre-WO, 200.1 post-WO

[Locutus]

Recovery Day
Tuesday: April 14, 2009

Light Back Squat [low bar] 270lbs: 5/5

Light Press 115lbs: 5/5

"Light" Full Snatch 117.2lbs: 2/2/1 (+2 failures at top) / 0 ( +1 failure at top, 2 failures to explode)

Uh, doh.

Chin-ups[straight bar]: BW x 9 ( + 0.8)

So I'm gonna cut out the snatches and chin-ups out of this day for this day next week because of the April 25th comp. Possibly cut the weight down even more on light squats/presses, but that's probably not necessary. That means I'll have a full 4 days of rest, and more like 6 because of how easy next tues will be.

the tentative plan is

thurs: DE box, heavy bench, heavy halting DL, light jerks
sat: no oly stuff, oly lifting partner is competing this weekend at collegiate nationals!
sun: squat 5x5, bench 5x5, clean 5x3
tues: light squats and press

and rest.

Thurs has the possibility of being replaced with oly stuff depending on lifting partner's schedule.

[Locutus]

DE Box Squats 205lbs: 12 sets o' 2
About ~50% of 1RM.

Bench Press [paused]: 115kg x 2

Halting Deadlift: 172.5kg x 9
w/ oly shoes and hook grip. These felt really smooth, was only hoping for 8.

"Light" Jerks [split] 80.5kg: 1/1/1/1/1
Form kind of goofy, but whatevs.

One more heavy session Sunday, and then a really light session Tuesday

[K.Diesel]

Just had a talk w/Matt Gary at the meet about attempt selection. Covered quite a bit. One guideline I figured I'd pass on is to make sure your opener is at least 90% 1RM, but easy enough that it feels like your last warm up. Have no idea what 1RMs you've been basing your training on, or if that would affect your attempts at all. It's just one of those things that popped right in my mind reading your post.

[Locutus]

Thanks for the info. They're all above 90%, but should be adequately easy to be like a warmup, so I think they should be good. I'll let you know how things pan out.

[Locutus]

Volume Day
Sunday: April 19, 2009

Back Squat [low bar] 157.5kg: 5/4/5/5/5

Pussed out in the hole on the failed rep in set 2. Satisfying, though.

Bench Press [t+g] 102.5kg: 5/5/5/4/4

Full Cleans 87.5kg: 1/0 (pussed out at explosion on failed reps), Power Cleans 70kg: 3/3/3/3

So, I'm going to reset the full cleans on volume day by a lil' bit (10%) and work back up to 87.5 over a few weeks (perhaps taking jumps of less than 2.5kg) as I near 87.5. Will likely mess w/ the rep range on benches, but move up in weight. (6x3 + backoff set?)

This is the last heavy session before the WABDL meet Apr. 25, I'll mess w/ some very light stuff on Tuesday.

[Locutus]

Recovery Day
Tuesday: April 21, 2009

Light Back Squats[low bar] 245lbs: 5/5

Light Press 105lbs: 5/5

Both lighter than I normally do on this day.

Messed with hang full snatches w/ the empty bar for a few sets of 3. Focused on getting more vertical during the explosion, while keeping the bar close to me, felt super easy. Then again, 45lbs should.. so.

Now for a bunch of sleep until the meet Saturday, which should be a blast. Making weight shouldn't be a problem, so I'll try to keep caloric intake high (but clean).

[K.Diesel]

Have fun at the meet this weekend, and best wishes for a successful outing! Are you competing as a 198? Where's your BW now?

[Locutus]

yep, 198er. sitting at about that, fluctuates between 195.5-201ish depending on hydration and such.

After the meet, I'm going to work on getting to sub-15% BF, which will necessitate me getting back to 189ish (unless I gain muscle).

[Locutus]

:)

[K.Diesel]

Great job buddy! But junior? I keep forgetting I'm such an old man :)

Anyway, congratulations on the PR's, that's what it's all about. Can't wait for the vids. Curious - why is timing the press command bad if you get it right?

[Locutus]

Great job buddy! But junior? I keep forgetting I'm such an old man :)

Anyway, congratulations on the PR's, that's what it's all about. Can't wait for the vids. Curious - why is timing the press command bad if you get it right?

Junior in WABDL is 20-25. I'm definitely not a Junior in USAPL :)

well, although I got it right, depending on the angle it may look like I started pressing milliseconds before the command -- you'll see in the vid when I post it

[Locutus]

Recovery Day
Tuesday: April 28, 2009

Light Back Squat 125kg: 5/5

Press 70kg: 5/5/5/5/5
Some of the later sets were really grindy, and my body was shaking a decent amount. Satisfying

Full Snatch 117.24lbs: 2/2/1(+1 miss behind head. yay for bumpers). I for some reason pussed out getting under the bar on subsequent attempts, although I was getting the bar plenty high.
95lbs: 2(accidentally power muscle snatched the first one) / 2

Chins BW x 8 (+ 0.2)

BW about 197

[Locutus]

Intensity Day
Thurs: April 30, 2009

Back Squat [low bar]: 405lbs x 2

Yeah! Second rep slowrific.

DE Bench: 70kg 5s x 3r, then 65kg 5s x 3r

My 70kg started slowing down, so I did 65kg for the rest. Done w/ pause. Might try touch and go in the future

Rack Pulls [high]: 215kg x 7

The difference between these and the ones a couple inches below the knee is huge. I /think/ I like these better. Done from dead stop each time. By high I mean touching the upper/inner part of my patella.

Oh, I'm also doing an Oly meet May 9. I don't think I'll do anything special to prepare for it, or eve go light next week.

Didn't have enough energy to do jerks, light or not. Messed with empty bar split jerks for 4s x 3r.

[Locutus]

Oly lifts w/ coach
Saturday: May 2, 2009

Snatch: worked up to ~70kg, but I missed it behind my head twice. A bit rusty on these.

Clean and Jerk: worked up to 92.5kg, w/ a semi messy jerk(not full lockout). I tried cleaning 100 but couldn't explode/get under it.

Front Squat: worked up to a single at 132.5kg.

Actually, I /am/ gonna do something different this week. On Thurs, May 7 I'm going to do Snatch and C&J to see where I'm at opener-wise. I /would/ like to PR at the meet but first I have to make sure I can do a reasonable opener consistently. 75 sn and 98 c&j are my current records.

[Locutus]

Volume Day
Sunday: May 3, 2009

Full Clean: did a bunch of triples, ramping up to 210lbs x 3, 215lbs x 1. back off sets: 185lbs for 3s x 3r. Gonna try this more often than sets across with oly stuff.

Bench 225lbs: 5/5/5/5/5
Really ugly on 4th set, but good stuff. Didn't get the 102.5kg last time.

Back Squat [low bar] 157.5kg: 5, 141.5kg: 7

Eh, wtf. 157's were really ugly form (GMish), and I was planning the 141's as backoff sets but those were pretty ugly too. Likely a combination of heavy squats after heavy cleans as well as only six hours of sleep catching up with me. I can usually do cleans after heavy squats, but not the other way around.

[Locutus]

Recovery Day
Tuesday: May 5, 2009

Full Snatch: worked up to 135 x 2, failed at 165 and 145 a bunch of times first at getting under, and then at finishing the pull.

Light Back Squat [low bar] 125.5kg: 5/5

Light Press 55kg: 5/5

Hang Snatch (paused): worked up to 95 x 3 or 105 x 3, don't remember which

Chins BW: 9

[K.Diesel]

Forgive me for not knowing this, but what's a paused snatch?

[Locutus]

instead of holding it at lockout, and going down and then up really fast (like http://www.exrx.net/WeightExercises/OlympicLifts/HangSnatch.html)

you you basically start from the jump position.. no eccentric movement before

[Locutus]

Oly Lifts
Thursday: May 7, 2009

trying to figure out openers for saturday comp..

Full Snatch: worked up to 165lbs (~75kg, same as my PR). I didn't really miss any reps, except a single one at 145 when I didn't get under one. I ended up being really conservative with the jumps, and actually kinda ended up doing a lot of volume - warmups, 135, 145, 150, 155, 160, 165. Some of the earlier ones were kind of messy, but the 160/165 were pretty clean (w/ a possible press out on right elbow)

Clean and Jerk: only worked up to 195lbs, for 2s x 1r. the 195s were really ugly. I did 105/135/165 as warmups, and was intending to go heavier but the 195's were too ugly (elbows clearly not fully extended, uneven bar, ...). Dropped down to 145/160 for some backoff work, which were decent with respect to elbows but weird with balance.

Maybe jerks were ugly maybe due to too much snatch volume, or very little sleep last night caught up with me. I normally sleep a /lot/ (10 hours) -- too much work lately.

I don't think it'd be unreasonable to try for a slight snatch PR - 76kg, with attempts like

sn: 66/71/76 or something along those lines

c&j I'm not so sure about. PRs are (98kg - not fully extended elbows, but good enough for most comps, 100kg w/ press out), but I think something more conservative like a goal of 93kg or so could work.

We'll have to see how I'm feeling and what my coach says. I hit an ugly 92.5 last sat and a /super/ugly 88.5 today

[Locutus]

Meet

Snatch:

#1: 68kg - good
#2: 72 - good
#3: 76 - no good

72 is a meet PR but not an all-time PR

Clean and Jerk:
#1: 90: good
#2: 95 - no good (press out)
#3: 95 - no good, missed jerk

[Locutus]

Full Snatch: worked up to 160lbs x 1 (and boy, a longer platform at the campus gym would be nicer...) tried 170 twice, but wasn't getting under it. it got to a good height, like a high pull.

Clean and Jerk: worked up to 175 x 1, 180lbs x 1. I was trying out squat jerks, but as the weight got heavier they were definitely push/power jerks. I have the same problem w/ split jerks, I don't get "under it" when the weight starts getting heavy. Something to work on.

Back Squat[low bar]: worked up to 175kg x 3, 181.5kg x 3. 181.5kg is PRness and a better performance than my recent 405lbs x 2.

Standing Tricep Extension: 50lbs DB, then a 70lbs DB by a bunch.

I've decided to go Oly specific for a period of time, as well as a more "by the seat of my pants" approach.

which basically means oly-type movements first, then usually squats of some sort, then sometimes pressing movements.

I don't want my current strength in the non-squat slow lifts (bench, deadlift, press) to atrophy, so I'll likely hit those from time to time, heavy.

[Locutus]

At oly gym

Snatch: worked up to 75kg. tried 77.5 twice, missed at the top (just slightly forward). Was gonna do some clean and jerks next but my elbows/shoulders started aching.

Snatch Pull: worked up to 90kg x 3 from floor, 3 at hang. Coach didn't like my form (jumping back too much), so did 80kg for a few backup sets.

Light Back Squat [low bar]: worked up to 125kg x 5.

[Locutus]

May 14, 2009
At Oly gym
Snatch: worked up to 75kg, missed 65kg behind me during warmup

C&J: up to 80kg, lame form

Back Squat[low bar]: worked up to 175kg x 1 (medium effort)

May 18, 2009
Bench: worked up to 255lbs. tried 275, didn't get it more than halfway. Spotter said I unracked and pressed a bit unevenly - arm length/flexibility difference?

C&J: worked up to 195lbs. All warmups were 1C+3J, went up to 165lbs.

Chins: BW x 9.4 (tried doing these with straps, made no difference)

(Basically just messing around after this point)

Keiser Air Squat: worked up to a "power" of ~2600. Fellow powerlifter got 2874.

Incline Leg Press: worked up to 6 plates per side. Tried 7, but ROM was iffy. Didn't like these at all w/ oly shoes, felt weird on knees.

Played w/ testing vertical jump.

May 19, 2009
Snatch: worked up to 75kg. Getting much more consistent at hitting 75kg every time. Tried 77.5kg twice, and it's gotten as close as it's ever gotten on a missed snatch attempt. Fellow oly lifter said it's the first time like I actually looked like I knew how to snatch. I also (somehow) figured out how to catch the snatch by releasing the hook.

Power Clean + Push Jerk: worked up to 75/70/75kg. Usually done as 1PC + 3PJ.

Clean Pull w/ straps: worked from 85kg to 120kg. (3 from floor, 3 from hang)

Back Squat [high bar]: worked up to 130kg x 4. One paused at the bottom because oly lifter was critical of my depth. I don't particularly like high bar squats, I'll probably just stick to low-bar or front squats.

[Locutus]

Thursday: May 21, 2009

I didn't have much time in the gym, and had an itch for some deadlifting.

Deadlift [conv.] worked up to 192.5kg x 1, 215 x 0 (+0.9), 215 x 0. The 215 was very close to lockout, but I lost my hook - perhaps it's been too long since I've held heavy weights with that grip. Tried 215 again, with straps, and didn't really break it off the ground..

[Locutus]

Monday: May 25, 2009

I've been stuck at home for a lil' bit, with a barbell and not much weight for it.

Press 155lbs: 5/5/5/4/4

Preceded by a clean. Haven't done strict presses in a while, need to get more 5x5 work in for slow lifts (probably on the days I don't go to the oly gym).

Barbell Curl 70lbs: 8/8

Geez, I am not good at these. Done from the top (to take advantage of stretch reflex).

Pistols w/ 15lbs DB: 1 per leg.

Also not very good at these since I've gained weight/muscle.

Floor Plate Press: 35lbs x > 30

I'm not sure what to call these.. basically close-grip floor presses with a 35lbs plate. Got tired of doing 'em after 30ish.

[Locutus]

Thursday: May 28, 2009
at oly gym

Clean and Jerk:

worked up to
100kg - PR for C&J, (no press out, unlike last time @ 100)
102.5kg - messy clean(a PR though), but recovered from it. Missed the jerk. I thought I was off center, but those watching said it was close and I could've gotten it if I went a tiny bit deeper.

My jerks still need a ton of work, I need get more weight onto my back foot, and get it shorter. I also need to drive through more.

Power Snatch: up to 65kg x 3. I was definitely pressing these out, so I stopped doing them.

Hang Snatch: tried 60kg but lost it in the hole.

Back Squat [low bar]: worked up to 150kg x 4. no belt, felt GMey.

...

so for programming of the oly stuff, I think I'm going to avoid power stuff and pulls for the most part (as they reinforce some bad habits of mine). Good ideas are jerking every workout, hitting stuff from the hang, and drop snatches/OHS (to improve hitting the bottom and shoulder flexibility).

I will probably have a once a week at the campus gym where I'll do solely strength work(Sunday or Monday typically):

something like

low bar back squat 5x5
bench or OH press 5x5 (possibly 6x3 for bench)
halting DL or rack pull 1x8 or 1x5.

and then usually 3 days a week (tues/thurs/sat) at the oly gym.

[Locutus]

Friday: May 29, 2009
Slow lifts @ campus gym.

Back Squat [low bar] 142kg: 5/5/5/5/5

deloaded a tiny bit. no belt until I back up to the mid 150's.

Bench 92kg: 5/5/5/5/5

deloaded a tiny bit.

Halting Deadlift: 177.5kg x 5

Probably good for 7-8 on a better day, but I wasn't exactly fresh at this point. I've also been neglecting DLing recently.

"Strict" Curls: worked up to 95lbs. they make my wrists feel funny. "tried" 135lbs.

[Locutus]

Sunday: May 31, 2009
Oly lifts @ campus gym

Well, I *was* going to do full snatches first, but then an employee comes over and tells me "no overhead lifts" while I was warming up with 75lbs. :rolleyes:

So, instead,

cleans - worked up to 215lbs x 3, which is a PR for a 3 (and calcs to slightly more than my 102.5kg x 1 PR). My right hand slipped from the rack on the third rep, but I recovered just fine.

Jerks from Rack [split] - worked up to 65kg, but I didn't feel safe doing them in a rack without bumpers... if I do these again at the campus gym, I'll might do them off the outside part of the rack w/ bumpers.. or just do C&J

Drop Snatch, + OH Squats: only worked up to 35kgish. The way I was holding the OH squats was oddly bothering my left wrist. I didn't have much time left so I cut off the WO soon after.

Static hang: w/ straps from straight bar. pronated, very close grip, for a minute or two.

[K.Diesel]

No overhead lifts?!?! There's another guy on this forum in London who can't find a gym to squat in. The "fitness trend" has all but ruined good strength training environments in Western societies.

[Sami]

I like it, "No overhead lifts!" So he does jerks and OH squats instead. Nice. :D

[Locutus]

Well, I think the guy was long gone by that point (they work on shifts, rotating throughout the building). It's kinda bizarre that they would care, because they got sweet set of bumpers recently. One wonders why they got them at all..

[Locutus]

Tuesday: June 2, 2009
At oly gym.

Clean and Jerk: worked up to 102.5kg (PR), and then 105kg (PR). I definitely didn't press the 102.5 out. I probably didn't press the 105 out either, or at least nobody saw a press out. The cleans were looking/feeling good. I have this awful habit of getting way too much weight on my front foot in the split jerk, and having to almost run forward to regain balance.

FIRE ALARM.. I was going to try a 110kg clean (and jerk), but a fire alarm started ringing for about a half hour.

Rack Jerks (behind the neck, split): worked up to 87.5 x 1-2. A lot of the workup sets were really good form (well, at least for me), with me trying to shorten my back leg and keep my hip/torso movement in the vertical plane.

Front Squat: worked up to 135kg x 1. Worked on really trying to bury some of the workup sets. Used a belt on the 135kg.

[Locutus]

Thursday: June 4, 2009
At Oly Gym

Full Snatch:
missed 40kg during the warmups,
worked up to 80kg (PR by 5kg), then tried 85 twice and got it close but it was forward. Backed off to 75kg, which was just about my best snatch ever form-wise, and then did 82.5kg (PR) (with a probable press out w/ the left elbow).

Jerks from Rack (front of neck, split):
worked up to 95kg, and a lot of the jerks were some of my best form-wise. But missed a few behind the neck, which is not typical for me. I wanted to try a belt for jerks, and did 100kg but didn't get full extension of elbows. I think I tried it again w/ a miss. Then back off to 60 and I missed 80kg.

and then for some reason, I thought I could strict press 80kg w/ no warmup, and lost a bet (well, three bets), costing me $3.. doh. I can probably do that fresh, but.. heh.

[Locutus]

Friday: June 5, 2009
Slow Lifts @ campus gym

Back Squat [low bar] 321.1lbs: 5/5/?/5/5

I have no idea if I did 4 sets or 5 sets. Still no belt yet.

Press 155lbs: 3/2; 140lbs: 5/5/5/5

I used a belt on and off for some sets. I guess my shoulders/abs weren't quite recovered from yesterday's oly, 155 for a at least 3 sets of 5 should've been fine. (I also have not been eating much lately, and ran out of dextrose, which could also be affecting my recovery)

Rack Pulls [18", Straps, Belt]: 228kg x 5

Satisfying!

BW is kinda low lately, 191-192lbs. (I guess there's a benefit to that - I'm *very* close to a BW snatch if I can hit 87kg-ish this summer)

[Locutus]

Monday: June 8, 2009
Oly lifts @ campus gym

Clean and Jerk: worked up to 215lbs. missed the jerk on 225, and tried again but timmed clean. My cleans didn't feel super awesome, it felt like my butt was coming up too fast.

Hang Snatch: worked up to 145lbs x 1. Tried 155 and 150 but timmed 'em. Still, I think 145lbs is probably a PR for hang snatch?

-did some kind of chest fly thing for a bunch of reps-

Push Press: worked up to 85kg.

Tried DB bench w/ 45lbs for a bunch of reps. I'm not too good at the DB stuff.

[Locutus]

Tuesday: June 9, 2009
oly lifts @ marty's gym

Clean and Jerk: worked up to 90kg. I missed 100kg behind the neck, and backed off to 90, and then 80 for 2s. My elbows were aching a bit. A lot of these didn't have full elbow extension - chicken or the egg?

Hang Snatch: eh, let's just say I timmed this @ a mere 50kg

Cleans: worked up to 92.5. timmed 102.5 twice in a row.

Drop Snatches + OH Squat: played with empty bar and 75lbs.

Front Squats: worked up to 100kg x 3 w/ pause, focusing on depth. the 100kg was actually kind of hard with a pause.

So, I may cut out strict/push pressing since they reinforce some bad habits of mine, and stick to jerks/snatches/variants, which should keep my overhead strong. Jerk form needs to get way more consistent.

[Locutus]

Thursday: June 11, 2009
Oly Lifts @ Marty's gym

Snatch: worked up to 70kg, missed 80kg, missed 70kg, power snatched 60kg + some OH squats(meant it to be a full snatch, though). Shoulders were aching, which made my top position very unstable. Was missing a lot behind me.

Clean and Jerk: worked up to only 80kg - a lot were off balance. Trying to work on keeping my clean grip at the same width during the catch (have a tendency to shoot them inward). Almost got choked out a few times...

Front Squat: worked up to 125kg, which was pretty easy. I was going to try 135, but started getting choked out again after taking it off the rack.

Fellow lifter suggested my rack was behind the meat of my shoulders, and I need to get it a tiny bit more forward.

[Locutus]

Tuesday: June 16, 2009
Oly Lifts @ Marty's gym

Snatch: worked up to 72.5kg. missed 77.5 twice, missed 80. All forward, except for the first 77.5. backed off to 70, missed it (I think via timming - it got *really* high, like chin level, and I didn't drop under it at all). Tried 60, but I think I missed that too....

Hang Snatch: worked to 50kg x 3, a few times.

I wasn't really finishing the pull, and my bottom position is not nearly as stable as it should be... soo,

snatch rehab time: all with 40kg, for triples

"Scarecrow" Snatches at sternum-ish

"Deadhang" snatches (not sure what to call these: they are at the top position, no knee bend, just a shrug and then getting under it, while popping the feet out a bit.

Both of these were pretty decent, I was hitting the bottom.

Hang Snatches (focusing on getting it to the dead hang spot under control, and then a shrug) - not as smooth as the previous ones, but OK.

I heard this progression is similar to Everett's progression, so I may need to read that book soon. Power is definitely not a problem at this point, positions are.

Probably doing the slow lifts tomorrow, I'm behind schedule for that. I also want to throw BW Chinups in at the end of some of my workouts.

[Locutus]

Wednesday: June 17, 2009
Slow lifts @ campus gym

Back Squat [low bar] 152.5kg: 5/5/5/4/5

felt like my knees were coming in on really hard reps. pussed out on the fifth rep of the fourth set in the hole.

Bench 99kg: 5/5

Sort of ran out of time.. should've arrived at the gym about an hour earlier.


I may finish the rest of this workout tomorrow, or Friday. I needs to do more chinups too.. maybe I should just start doing them randomly in weird places on campus.

[Locutus]

Friday: June 19, 2009
Slow lifts @ campus gym

Bench Press 99.5kg: 5/5/5

All three sets were pretty hard.

Halting Deadlift: 177.5kg x 7

Heck yeah. Didn't try for eighth.

Then a tornado warning! we were forced to stay in the basement of our campus gym.. (the warning first happened during the work set of haltings, but there was no way I was gonna miss out on that set..)

[Locutus]

Sunday: June 21, 2009
Oly lifts @ campus gym

C&J up to 185lbs x 1, 185 x 0 (stood at the top of the clean for too long, I think).

pretty meh. I don't even know if the 185 would count (elbow extension).

Messed with some jerk form stuff, but only the empty bar.

Front Squat: up to 120kg. 135kg I couldn't finish standing up. no belt.

Chins BW: 8 /6 / 6 (+ 0.5 + kip finish)

BW is somewhere in the 87-88kg range.

I think for the Oly lifts @ Marty's, I'm going to do something like Glenn Pendlay's beginner progression:

http://board.crossfit.com/showpost.php?p=423635&postcount=4 starting at something really light for the sets across singles (A fellow lifter suggested 57.5 sn / 70 c&j.. I'll have to think about appropriate numbers before Tuesday.)

w/ heavy front squats thrown in as the third exercise (probably for really heavy singles unless I can't progress that way). Perhaps pressing if my elbows/shoulders feel fresh enough after everything else.

And the powerlifting stuff (low bar back squats, bench, deadlift variations, chin-ups) at the campus gym, typically just once a week unless we can't make it to Marty's.

[K.Diesel]

How do you like the halting DLs? Do you find them useful? I tinkered around with them for a few weeks some time ago - you may have been in Baltimore when I was doing them. I guess they didn't leave that much of an impression on me because I forgot about them until I read your entry from a few days ago. Anyway, just looking for some new stuff to try after the meet and your post triggered the thought.

[Locutus]

I think they're pretty useful, I haven't really failed at during the first part of the deadlift after adding them.

At this point I'm pretty much doing only haltings and rack pulls (alternating weekly), so we'll have to wait until the next time I full DL to see if they've improved the real thing.

[Locutus]

Tuesday: June 23, 2009
Oly lifts @ Marty's gym

Snatch: WUs 20kg up to 55

60 for 6 s x 1 r
62.5 x 1
65 x 1
67.5 x 0
67.5 x 1
70 x 1
72.5 x 1

Form was pretty decent, still need to work on finishing the pull a bit more (and shooting feet out more / dropping lower). Due to the miss @ 67.5, I will repeat the same numbers next workout, trying to hit 75 on the last set. Also, kept a pretty good pace (a little bit slower than 1 per minute, I'm guessing).

Clean and Jerk: WUs 60kg to 70

75kg for 5 s x 1 r
77.5 x 1
80 x 1
82.5 x 1
85 x 1
87.5 x 1

Since I hit all of these, I will jump up to 77.5 for the sets across, and try to hit 90 for the last rep. NO problems with elbow extension, some reps were in front, but not of the "need to run forward" variety. Trying to really drive through it/finish pushing seems to be the key to decent jerks for me (and then dropping the hips straight under, rather than back).

Front Squats

worked up to 135kg x 2 (+ 0.5). The third might've been doable if I kept a better rack/upper back extension. I /did/ use a belt on the 122.5 and 135, since FS sometimes make my back feel funky. I also hit the reps as low as I could.

[Locutus]

Thursday: June 25, 2009
Oly Lifts @ Marty's gym

Snatch: WUs 20 - 55kg

60kg for 6s x 1r
62.5 x 1
65 x 1
67.5 x 1
70 x 1
72.5 x 1
75 x 1

The 75 was a near miss out front, I had to run forward a little bit to save it. (Need to finish pull and keep it closer!). Bottom position was a bit unstable on some reps, I think my feet didn't jump out wide enough. Still, since I got all the reps I'm moving up to 62.5kg for the sets across, and aiming for 77.5 on the top set. Kept a good pace.

Clean and Jerk: WUs 20 - 70 kg

77.5kg for 5s x 1r
80 x 1
82.5 x 1
85 x 1
87.5 x 1
90 x 1

Pretty decent, some in front but not of the ridiculously bad variety. 80kg for sets across, and 92.5 for the top set next time. Pace not fast like the snatches, but that's partially due to the annoying heat in the gym.

Front Squat:
worked up to 137.5kg x 2 (+ 0.4) w/ belt- good stuff, definitely a 2RM. The third didn't get up too far.

I could definitely use some behind the neck jerks as the third or fourth exercise on some of these oly days - will try to work those in as an assistance exercise.

[Locutus]

Oly lifts @ Marty's gym

Snatch: WUs 20, 40, 52kg

62.5 for 7s x 1r, with one fail in the middle
65 x 1
67.5 x 1
70 x 0
62.5 x 0 / 0. Everything after the 67.5 was pure timmage. Shoulder tendons weren't happy.

Clean and Jerk: WUs 40, 60, 65, 70 (think I pressed out the 70)
77.5 x 0 - timmage on the jerk.

Behind the Neck Jerks [from rack, split] - up to 55kg. 70kg "felt" "heavy" on my back so I didn't even try it.

Hmm.. yeah, not so hot with the overhead movements this morning. I think I'm going to stop *planned* heavy bench/pressing entirely for the time being, since my shoulders/elbow tendons have their hands full trying to recover from oly stuff, my current focus.

Front Squats: worked up to 140kg x 2 w/ belt. damned good week of front squats!

---

Played some basketball, and then catch in the sun. My hand-eye coordination could use some work...

---

Hung out w/ friend for a bit, including a
Session # 2 at campus gym:

DB 1-hand push press: worked up to 85lbs w/ a hand switch(no ground touch), then 90lbs (right), then 95lbs(right) - will post vids.

Did a set of reverse curls with something like 5 per side of the EZ-bar for 10r.

Press "rehab" - did empty bar for 3s x 25r. I figure I'll throw some very high rep stuff every once in a while to get some blood flowing to the elbows/shoulder tendons.

Matched friend on arm stuff, except I used more "cheat" on the curls

[Locutus]

Monday: June 29, 2009
Slow lifts @ campus gym

Back Squat [low bar]:

worked up to 405lbs w/ inzer knee wraps + belt

Hmm, tight wraps are not pleasant, and the 405 was a bit of a grinder - I felt like the wraps actually slowed getting a bounce out of the hole since I had to fight to get down there (?). I think that begins and ends my foray into equipped lifting.

Since I wasn't exactly satisfied with that,
410lbs x 1 w/ belt - faster. Perhaps a bit off balance. PR for a single, although I might be good for a bit more.

Rack Pulls (18", straps, belt): 230kg x 5. Easier than the 228 x 5 from a few weeks ago.

Chins BW: 8/8/5

[Locutus]

Tuesday: June 30, 2009
Oly lifts @ Marty's

Snatch: WUs through 57.5kg
62.5kg for 6s x 1r
65 x 1
67.5 x 1
70 x 1
72.5 x 0, 1
75 x 0

Form was decent for most of the sets, but there was a slight breakdown near the end.

Clean and Jerk: WUs
77.5kg for 5 s x 1r
80 x 1
82.5 x 1
85 x 1
87.5 x 0/1

My elbow extension could use some work today, but my jerks are definitely slowly getting better.

Clean only: 97.5 x 1, 102.5 x 0 (timmed).

Then a sprint challenge outside, since apparently I don't "look fast".. I won. It was a pretty short distance, maybe 40m? To be fair, though, my opponent was wearing work boots and jeans, so we'll need a rematch.

On the oly lifts: I feel like I'm not getting enough heavy (>90%) work, which is what seems to drive the gains.

So I'm thinking, I basically need to try to hit 90% or so without tiring myself out during WUs, and then judge if 95-100% (or above) will be possible that day. I think the 8-10 snatch and 10-12 c&j are still good goals for total reps, preferably at a relatively high intensity.

[Locutus]

Thursday: July 2, 2009
Oly lifts @ Marty's gym

Snatch: worked up to
70kg x 1
75 x 1
77.5 x 1
81.14 x 0 (forward)
81.14 x 1 (forward but I ran forward and saved it)
82.5 x 1 (good, hard. I've gotten 82.5 w/ questionable pressout so this has solidified this PR)
85 x 0 - two misses, the first one just barely forward.

need to finish the pull much closer to me. Might want to think about an almost "leaning back" cue. also, back extension needs work at the floor.

Clean and Jerk:worked up to
87.5kg x 1
95 x 1 (? - elbow extension) - w/ belt
82.5 x 1 (right elbow extension still ify)
70 for 1c+2j - 2nd rep was decent
80 for 1c+2j - 1st rep was decent, 2nd had far too much weight on front foot

Meh form on jerks, but I was keeping good back extensions on the cleans. However, my hands shoot in on cleans, probably from letting it crash into me sometimes.

Jerks from Rack [behind the neck]
worked up [70,75,80] x 2

Decent form, tendons felt better than with normal clean and jerks from a few minutes prior.

Push Press: no WU
[70,75,80]x3

Got a decent amount of work in, but I should've done the Rack Jerks with triples to keep up w/ a training partner. BW has been almost exactly 195lbs/88.5kg lately.

[Locutus]

Saturday: July 4, 2009
Oly lifts @ Marty's

Snatch: worked up to
70kg x 1
75 x 1
80 x 0
80 x 0
I was not hitting the bottom at all, so re-worked up from empty bar to 55 w/ a pause at the bottom on each rep.
70 x 1 - hit the bottom a bit better, but did not pause - did 1.5 OH Squats w/ pause to "feel" the bottom.

Clean and Jerk: worked up to
87.5kg x 1
95 x 1
good elbow extension, but they were both hard

100 x "1" - I held this one overhead, but elbows were no where near passably extended.
90 x 0 - drove it forward - probably dipped with hips too far back

Bar still crashes into me on some of the cleans.

belt >= 95kg

Front Squat

worked up to 142.5kg x 2

belt >=130

[Locutus]

Sunday: July 5, 2009
Slow lifts @ campus gym

Back Squat [low bar] 157.5kg: 5/5/5/5/5

w/ belt. Easier than last time at 157.5. Some form artifacts, but nothing terrible.

Bench Press 97.5kg: 5/5/5/5/ 3(+ 0.5)

An OK performance considering my lack of benching frequency. Bench and pressing actually don't seem to irritate my tendons, I think it's just from iffy oly form and that I need to make sure I get a /really/ good warmup before piling weight on the quick lifts. I think I'll add some sensible empty bar complex to my oly days.

+messing with foam rollers + brief bike ride to apt + static stretching (hamstring, then hip flexors/quads) + ice bath/puddle

I'll likely try to get a press/dead/chins workout in later in the week - wed? we'll see.

[Locutus]

Tuesday: July 7, 2009
Oly Lifts

Clean and Jerk: worked up to
90kg, 95 x 1
100 x 1 - elbow extension iffy
97.5kg x 1 - good
100kg x 1 - ripped a pinky callous on this one
105kg x 0 - timmed the clean, even though it got plenty high..
90kg x 0 - eh, quit a few inches off the floor
65kg x 1c + 2j - just to clean something. didn't finish the pull at all.

Did hang snatch 40 x 3 to spend some time

Rack Jerks [behind the neck]
worked up to 90,100,105 x 1

I've definitely gotten better at the behind the neck jerks - I don't think I did anything over 87.5kg prior to today.

Some jerks were forward a bit, with hips back instead of under. The behind the necks were a bit better, but didn't fully correct the problem. The dip/drive felt good, though.

static stretching(hamstring, then hip flexors/quads, then ankle). no ice bath.

[Locutus]

Wednesday: July 8, 2009
Slow lifts @ campus gym

Press 62.5kg: 5/5/5/5/5

Easy, some layback on a rep or two.

Halting DL: 178kg x 8

w/ straps. PR.

Chin-ups BW: 8 (+0.4) / 5 / 7

BW was 192lbs (87.09kg) earlier, but I bet it was higher by workout time.

May not static stretch today, feeling lazy.

[Locutus]

Thursday: July 9, 2009
Oly gym

WUs through 55kgish
hang snatch, then from floor snatch
55 x 2H,1F
65 x 1/1
72.5 x 1H,0F
72.5 x 0H,1F


Full Sn
65,75x1
80x0 - a bit forward, didn't get high enough -- ?

Hang Snatch double or triple with something in the mid 60's

Got some decent hang work in there -- was using straps.

Rack Jerks [behind the neck]
80x2
90x1,0
95x0 -- timmed these.. new experience.

60x3
70x3
75x2
80x2

Some decent form on the backoff sets - paused in the split to get a good feel for it. Would sometimes mess up the last rep in a set of 2 or 3.

FS: worked up to 145kg x 2. PR, a bit harder than the previous weeks' doubles.

[Locutus]

Saturday: July 11, 2009
@ Oly gym

Snatch: WUs through 72.5kg. I actually missed a 72.5kg a couple times (timming), but once I strapped it came up very easily.

then, 80 x 1, 85 x 1(PR), 87.5x1 (PR)
90 miss (close, tiny bit forward)
90 miss (really close, but couldn't stabilize it).

Tried to do a backoff double @ 80, missed both forward (the 90s were closer than these, odd).

Form-wise, I was delaying the explosion until I got to roughly the height I hang snatch from. It worked well.

Clean and Jerk:

only WU weights today, through 87.5kg - which I pressed out. Even 72.5 felt heavy. Couldn't get a very good drive, due to some shoulder achiness.

Clean only:
97.5kg. Missed 102.5 2-3 times, either by losing the rack via my right hand slipping out, and actually one of them straight up slipped out of my grip at the 2nd pull.

Push Jerks from Rack:
[40,50,60]x3
70x2 - weak drive/achiness made me not want to go any heavier.

..

So, when I got home, I checked my BW. It was in the 87.55-87.6kg range, which makes me reeeeeeeeeaaaaally close to a BW snatch. I think my next goal should be 88.64, chipping the 87.5 up by two .57kg plates. And of course, I need to hit these kinds of weights without straps. Grip's never been much of a problem on the slow lifts, so I need to figure out why I do goofy things sometimes with the quick lifts.

I also have some rack funkiness in the clean(position of bar relative to palm is different in both hands), which subsequently takes some power out of the jerk - need to fix that too, and I wonder if wrist wraps could help with this?

If I'm going to try to do both full competition lifts in a workout, I need to treat them more like a meet(3 heavy attempts), so that I don't tire myself or my shoulders out before the second lift.

[K.Diesel]

Full bodyweight snatch plus solid numbers on the powerlifts? You are now one of my heroes.

[Locutus]

Sunday: July 12, 2009
Slow lifts @ campus gym

Back Squat [low bar]: worked up to 192.5kg x 1 (PR). Didn't use much hip drive, seemed to be mostly quads. /maybe/ good for a little more, but that's good enough for today. Didn't try for more, or do any backoffs. I might need try something like ramped 5x5's to get both some volume and some intensity. Sets across are wonderful and all, but not something I look forward to..

Bench Press 97.5kg: 5/5/5/5/5

Only going to make a very small jump next time I do bench.. 98-99kgish

Jerk-grip "holds" from rack: worked up to 160kg.

Just unracking and standing with a jerk grip for a few seconds.

May or may not static stretch. Feeling lazy.

[Locutus]

Tues: July 14, 2009
@Oly Gym

Weighed in at 87.6kg before training

Snatch: WUs to 70kg
80x1
88.64x1 (PR: >BW, no straps)

90kg x 0 (2nd pull was lame, it didn't get very high like the other day.)
80,75 double - missed both - these got high enough, but I needed to get about 2 inches deeper to catch them

good day, didn't need straps on anything unlike the previous day. Straps probably would've made the post 88.64 stuff easier.

Clean and Jerk: WUs to 85kg
95kg x 1 (elbows, wrists buckled. Didn't try anything heavier.)
90x1c+2j - missed the second jerk - 'twas forward and didn't get under it.

Clean Pulls (w/straps):
did a single without straps@100, decided an entire set wouldn't go very well without them.

[100,110,120,127.5,110,100]x3floor,3hang

wowza, not conditioned well for these. One of the hardest exercises I've done in recent memory

--
Took wed off - a sinclair total challenge was issued for me, so I wanted to get decently recovered for Sat - challenge was moved up to Thurs. I'll make this day up either Fri or over the weekend.

I've also decided I need to add some grip assistance work in once a week, since my smallish hands leave me at a disadvantage sometimes - things like static holds, towel chins, and/or fat db/bb work.
--
Thurs: July 14, 2009
Weighed in at 88.4kg pre-workout.

@Oly Gym
We tried to replicate competition/meet settings with a timer. We weren't too far off, although we possibly took a longer break between the two exercises than would be typical.

Snatch:
Attempts
#1: 80, good
#2: 85, good
#3: 87.5, good

I don't think I was pulling these particularly high, but I was getting under them decently well. Didn't feel super stable, so I didn't go for a PR to save some energy for C&J.

Clean and Jerk:
Attempts:
#1: 97.5, good
#2: 102.5, good
#3: 107.5, good (PR)

Jerks weren't particularly pretty(forward, hips back), nor was my 107.5 clean. I think my split was sort of shallow, but whatever. I'd like to hit 110 soonish, since my clean and jerk should be around there with my current snatch numbers.

I won the sinclair challenge w/a total of 227.965 (195@88.4kg).
My opponent had a total of 215.066 (191.14@96.6kg)-ish, I'm probably off slightly.

He, however did a 4th attempt snatch and made 93.64kg. So, he's still got me on absolute total for gym lifts not necessarily in one session - his 197.28 vs my 196.14.

I also did

Rack Jerks[behind neck]: 70x2 or 3. Felt weak, off balance. Decided to do front squats instead.

Front Squats: WUs to 132.5kg,
147.5kg x 1 (didn't try for second, felt too weak)

Rack Jerks[behind neck]:50x3, 65x3

OK positioning, but I wasn't letting these down back onto my traps very easily.

[Locutus]

Saturday: July 18, 2009
@ oly gym #2

Clean and Jerk:
WUs to 85kg

[95, 102.5] x 1
110 x 0 - missed clean (too forward)
110 x 0 - missed jerk (clean difficult to catch because of bar path, jerk dip was too shallow w/ hips back)

Hang Snatch (w/ straps):
50x3,60x3,65x0,65x1 - nothing too special here. trying to use more legs.

Snatch Pulls (w/ straps):
[80,87.5,95,100,105,backoff] x 3floor, 3hang

Rack Jerks [behind neck]: 50x2-3 for a few sets. nothing special here either.

I think I'll try for a small PR - 108.6ish, before I try for 110 and beyond. Will do C&J first again on Tuesday.

Press, Rack Pulls, Chins, grip work (likely farmer's holds or walk with a fattish DB) tomorrow.

[Locutus]

Sunday: July 19, 2009
Slow lifts @ campus gym

Press 65kg: 5/5/5/5/5

Rack Pull (18"): 232.5kg x 5

Hard. double overhand up to 137.5, hooked 172.5, straps + belt for 210 and work set.

Chins BW: 9/7/7

Farmer's Hold:
105 DB each hand for >45s
125 DB each hand for >20s

Squat + Bench workout likely Wed.

[Locutus]

Tues: July 21
At Oly Gym #2

C&J: WUs to 90,100kg

108.64kg x 1 - lost right hand on clean and had to get it back under. one of my better form jerks. (PR)

110kg x 0 - uuugly clean (splot?) - on the jerk I was able to hold it pretty easily, but my elbows weren't fuly extended. won't count this as a PR.

Clean troubles are from it being too forward at the end of the pull.

Snatch: WUs 50 to 70
80kg x 0 (forward)
80kg x 0 (straps - close but not quite)

Drop Snatch: 40x3, 50x0 or 1 for a few sets, 50x3, 70x2, 72.5kgx1

Clean Pulls: [100,110,120,100]x3floor,3hang

[Locutus]

Thurs: July 23, 2009
@Oly gym #2

Snatch: WUs through 70kg
80kg x 0
80kg x 1
90kg x 1 (PR. surprisingly smooth, fell right into the groove)
91.14kg x 0 (lost forward, barely)
91.14kg x 0 (lost behind - need better back extension off of floor)

Cleans only:
80kg x 3
100 x 1
111.14 x 1 (PR for clean)
112.5 x 0
still need to work on keeping it from going too forward)

Behind the Neck Jerks [split, from rack]:
[50,70]x3,
90x2 (ugly set)
100 x 1
106.14 x 1 (PR for behind the neck, but my C&J is still higher..)
110 x 0 - not even close

Rack Jerks:
20,40,60 x whatever

[Locutus]

Saturday: July 25, 2009
@ Oly Gym #2

C&J WUs through 70kg
85kg x 1 (press out, though)

95kg x 1
102.5kg x 0 - missed the jerk forward
102.5kg x 1 - made it, still more forward than it should've been
110kg x 0 - did the same think as I did Tues, was barely able to hold the jerk. Whereas the Tues one might count in some competitions, this one wouldn't have.
105kg x 0 - missed the clean due to my left hand slipping.

Snatch: some WUs, missed 70kg - got there but couldn't hold it (some shoulder achiness)

Cleans: 70kg x 3, 82.5kg x 3

Snatch Pulls: 82.5 x 3floor (no hang, straps were digging into me)
[92.5,100,80]x3floor,3hang

[Locutus]

Saturday: July 25, 2009

Back Squat [low bar] (w/ belt):

worked up to
195kg x 1 (PR,good, got it up fairly quickly)
197.5kg x 1 (PR, good, a bit grindy - definitely a 1RM for today)

Bench (w/ wrist wraps):

only got 225lbs x 6 (I think this ties my rep PR from earlier in the semester), and my right glute started cramping up on the fifth or sixth rep(weird - feels normal now). 7-8 would've been nicer. oh well, I really haven't been specializing on this lately.. interested in trying out the wrist wraps on some of the oly lifts.

[Locutus]

Sunday: July 26, 2009
Slow lifts @ campus gym

Press 65.5kg: 5/5/5/5/5

Some of the later reps in the 4th and 5th set were grindy.

Halting Deadlift: 180kg x 8

w/ hook grip, belt, oly shoes. PR. Grip felt good. I did double overhand (no hook) up to 162.5, which is just about as much as I do that way.

Chins BW: 9.5 / 6 / 7

Static Holds (w/ towel wrapped around the bar, making the diameter 2"+)

I couldn't even break 315/225 off the rack this way, so I messed around with 135 and 185lbs. I also tried mixed grip on the 185er, but it didn't seem to do much. I might try something like static holds from a pullup bar next time, but with the towel used in a similar way.

Messed w/ some ab work and box jumps w/ friend.

Once I got home, did some static stretching/ice. I've been reasonably good about this on WO days, but I'm usually too lazy on off days.

[Locutus]

Tuesday: July 28, 2009
@oly gym

C&J: WUs through 70kg,

[90,100,100,90,90] x 1
75 x 1c,2j

bad elbow extension on most sets, 100kg too forward.

Snatch: WUs through 40kg.

60 - miss, power snatchy

put on straps
[50,60,70] x 1
missed 82.5(tried 12" wraps for some reason, timmed it)
75 x 0, 0: missed both

right knee started feeling sore, so I decided not to do any more squat/split movements.

clean pulls:
[100,110] x 3floor,3hang

I could've kept a better pace this workout, especially w/ the clean pulls

[Locutus]

Thurs: July 30, 2009
Slow lifts @ campus gym

Back Squat [low bar]:
[122,132,142,152,162.5] x 5

Pretty hard, belt on last set

Bench Press 99kg: 5/5/5/5/5

Easy.

[Locutus]

Sunday: August 2, 2009
Slow lifts @ campus gym

Press 66kg: 5/5/5/5/5

Rack Pull [18"]: 235kg x 5

hard - back extension could be better

Chins BW: 10/7/7

Static Hold:

125lbs DBs x ~38s

Didn't feel like messing with towel stuff. These DBs are thicker than a barbell, but not as big as a thick bar.

[Locutus]

Update: I haven't stopped training. Although, for a period of ~2 weeks, I trained with only 215lbs, in my basement. I will not be posting any of my interim workouts, but they are all written down in my composition book.

I would like to resume Oly at some point, but that is not likely at the moment (until I have a car to travel to Buffalo Grove, and/or have money to buy bumpers).

I am on what is likely to be my last stint on the Texas Method. On the intensity day, I am following Wendler 5/3/1 like loading like so: squat/bench one week, then deadlift/standing strict press the next week. Since a "cycle" takes 6 weeks, I will not be doing deload weeks. I also do some grip training on the intensity day, which is almost exclusively farmer's holds with 120's, due to laziness.

Oh, and I'm experimenting with a switch to sumo deadlift, since I seem well proportioned for that(per this URL: http://www.chasingkaz.com/archives/conventional_vs_sumo_deadlift.phtml), and my ~468lbs raw conventional deadlift is kinda pathetic in comparison to my ~435lbs raw back squat.

Notable recent PRs:
Standing Strict Press: 172.5lbs x 3 (w/ belt. paused at clavicle) - happy with this one.
Back Squat: 332.5lbs x 10 (low bar, w/ belt)
Bench Press: 202.5lbs x 11 (t+g)

---------
Friday: September 18, 2009
Texas Method Intensity Day

Sumo Deadlift(dead stop, no belt): WUs 135 through 245lbs
275 x 5
316.25 x 5
357.5lbs x 8

I think I could've done more, but I was out of breath. I had also forgotten my belt, but I don't think it would've helped at this kind of weight. I was actually able to find a groove for this really easily: shins perpendicular to the bar (which means that the back of my calves were where the knurl ends, feet at 45 degrees or so).

The only thing to watch out for is to keep it close to me when locking out, and to not let my grip freak out when my hands are rubbing against my thights.


Standing Strict Press (t+g at clavicle, no belt): WUs 45 through 95lbs
106.25 x 5
122.5 x 5
140lbs x 11

whee. 11th rep was grindy and I almost lost balance at the top.

Grip:
120lbs DBs farmer's hold for 46-47s.

[K.Diesel]

Glad you're back to posting buddy. What are you weighing these days sir? And 435(?!?!) - your back squat has really come up nicely.

[Locutus]

Glad you're back to posting buddy. What are you weighing these days sir? And 435(?!?!) - your back squat has really come up nicely.

Around 200-205lbs, at probably 19%. I need to get below 15%, so that I can easily cut water weight into the 181lbs class. Edit: this shouldn't be a problem, I've cleaned up my diet quite a bit lately.

Hehe, I tried 195kg one day, and it was surprisingly easy, so I went for 197.5kg - a grinder, but successful. The squat is definitely my best lift.

something else I noticed - sumo deadlift really got my lower back pumped up.. I thought it was supposed to involve /less/ back? Hmm.

[K.Diesel]

The only thing to watch out for is to keep it close to me when locking out, and to not let my grip freak out when my hands are rubbing against my thights.

This may be the culprit of extra low back stress in sumo deadlifts. If the bar is a little away from you, that will create more work for the lower back. Keeping the bar close will probably help that.

It also could be the reps you did, which I think were 5, 5 and 8. While it's true, the sumo version isn't as taxing as conventional on the low back, that doesn't mean the erectors aren't involved at all. If the volume is right, I would think it could have the same effect, even with perfect form.

[Locutus]

Hm, good points. I think something else contributing was that 1) I am use to warming up with some squat variant, rather than straight to deadlifts and 2) I was being more careful than normal to not be too loud on the eccentric (got yelled at two weeks ago).

Anyways, not too concerned, as a it was a pump, not pain. I mostly got it on the WU sets preceding the 5s, so it was probably point one.

[Locutus]

Monday: September 21, 2009
Texas Method Volume Day

Back Squat (low bar, no belt):

WUs through 300lbs
332.5lbs for 5s x 5r

not terribly hard.


Bench Press

WUs through 195lbs
217.5lbs: 5s x 5r

Also not too bad.


Full Cleans:

WUs through 165lbs
185 for 5s x 1r
[190, 195, 200] x 1

I'd prefer to go for 10 singles total at a good pace (1 per minute?), but I felt lazy - took a lot more rest, and only did 8 singles. I'll preferably ramp up to 210lbs on the last set next time.

[Locutus]

Wednesday: September 23, 2009
Texas Method Recovery Day

Strict Standing Press (t+g at clavicle): WUs 45 through 140

156.25lbs for 5s x 5r (belt)

Front Squats: WUs 45 through 245lbs

275lbs for 3s x 3r (belt). This weren't too hard, but didn't feel the groove until the second set.

Chin-ups BW: 9/5/5 or 6 (lost count)

[Locutus]

Friday: September 25, 2009
Texas Method Intensity Day

the rep scheme for the two lifts is based on wendler's 3s week

Bench Press: WUs 45 through 150lbs
166.25lbs x 3
190lbs x 3
215lbs x 10

Looks like my touch and go is creeping up. I wouldn't be surprised if I could 1rm 275 or so

Back Squat (low bar):
275lbs x 3
312.5lbs x 3
352.5lbs x 7 (belt)

8-9 would've been better, but 7 isn't too bad. My groove never felt right.

Grip: Static Holds w/ 315lbs on fatter bar - maybe 32mm, who knows.

I could barely hold it for more than a few seconds with double overhand. With mixed grip I got maybe 10-15s.

[Locutus]

Tuesday: September 29, 2009
Texas Method Volume Day

Full Cleans: WUs 45lbs through 165lbs

185lbs for 5s x 1r
[190,195,200,205,210lbs] x 1r

I actually kept a good pace on these, sets were generally "on the minute."

Bench Press: WUs 45lbs through 205lbs

226.25lbs for 5s x 5r

(Hard, but no form break down or anything. pr for 5x5)

Back Squat [low bar]: WUs 65lbs through 315lbs

350lbs for 5s x 5r (belt)

(groove felt good, and I was quite capable of these muscle-wise. But geez, catching my breath between sets took a while. Odd that my groove felt so weird with this weight +2.5lbs two or three days ago.. pr for 5x5)

[Locutus]

Wednesday: September 30, 2009
Texas Method Recovery Day

Standing Strict Press: WUs 45 through 140lbs

157.5lbs for 5s x 5r (belt)

not very hard.

Front Squats: WUs 45lbs through 245lbs

280lbs x 1 (belt) - got the "choke out" feeling, so I reracked it. Subbed in
Back Squats 280lbs for 2s x 4r, no belt.

Chins BW: 9/6/6. BW is just a touch over 200, but I think I'd be better off in the low 190s/high 180s. Eating really clean lately, so that is likely to tumble.

[Locutus]

Friday: October 2, 2009
Texas Method Intensity Day

General WU: Leg Swings 3x10 each leg

Percentages for the two lifts based on Wendler's 3s week.

Sumo Deadlift(dead stop): WUs 135 to 265lbs (double overhand)
3x295 DO
3x337.5 mixed grip (bleh, I'm not a fan of mixed grip for whatever reason..)
8x380lbs DO hook (belt. Didn't want to do mixed on the main set. I think I could've gotten a ninth, but with possible grip slippage. I could've just really quickly switched to mixed grip for more reps, but didn't think of it in my out of breath state.)

This is good - My sumo is definitely just as strong as my conventional. It'll be interesting to see if/how much it'll get stronger than the conv. DL. Needed to keep it closer to my shins, though.


Standing Strict Press(t+g at clavicle): WUs 45 to 105lbs
3x115lbs
3x131.25lbs
10x147.5lbs (belt)

Heyo. Higher reps/wave loading the intensity seems to be working for upper body lifts.


Grip:
Semi-fat bar static hold: 275lbs x 30s (mixed grip)


Hypertrophy Vanity Lifts:
Barbell Curl: 75lbs x 8/8/13
EZ-Bar Skullcrushers: 60lbs x 8, 80lbs x 8/12

Will likely try 80lbs for curls, and do sets across for triceps next week.

Stretching:
PNF-style standing ham stretch.

Recovery:
No sauna today.

Also, probably going to do really brief conditioning work on saturdays/wednesdays. Things like sprints/brief CF-type workouts/heavy bag, and possibly some gymnastics movements thrown in to spend some time.

[Locutus]

Saturday: October 3, 2009
Conditioning

General WU:
Brisk walking/jogging 10-15min
Leg Swings 3x10 each

Did <10min of messing with the 100lbs heavy bag. It didn't really get me winded, I think I'll prefer sprints and the like for conditioning. Will do some conditioning next Wednesday.

[Locutus]

Monday: October 5, 2009
Texas Method Volume Day

Back Squat [low bar]: WUs 65 through 315lbs

351.25lbs for 5s x 5r (belt)

PR for 5x5, by a tiny amount.

Bench Press: WUs 45 through 205lbs

227.5lbs for 5s x 5r, also a tiny PR.

I'm moving the cleans to either Friday or Saturday depending on the week. Will move "arms" to this day starting next week. Recovery Day + Conditioning on wed. weight was 200lbs after workout.

[Locutus]

Wednesday: October 7, 2009
Texas Method Recovery Day

Strict Standing Press: WUs 45lbs to 145lbs

160lbs for 5s x 5r. (belt)

PR for 5x5. Not too hard, but I need to keep the left side extra tight to keep it even with the right side when going up. Belt doesn't do much to help, but it seems to help prevent layback.

Front Squats: WUs 45lbs to 255lbs

281.25lbs for 3s x 3r (belt)

I should probably move this back to first in the workout to get a better warm-up.. Not that bad since I was extra sure to keep the bar a couple mm away from my carotids.

Conditioning:

Modified Crossfit "Cindy" - 6 min. of AMRAP of
5 pull-ups
10 pushups
15 air squats

I was able to get 5 rounds + 1 extra pullup. For the first 2-3 rounds I did strict chin-ups, but switched to kipping for the rest to keep the output high. Apparently I am terrible at kipping, and reps 11-15 of the air squats had a lot of lactic acid. Got pretty winded, though. Likely going to do (tabata?) sprints on Saturday if recovery is sufficient (I'll know that based on how the intensity day Friday goes).

Recovery: ~15 min in the sauna

Stretching:
PNF-style stretchings for hams and hip flexors.

[Locutus]

Friday: October 9, 2009
Texas Method Intensity Day

Lift percentages based on wendler's 1s week.

Squats(low bar): WUs 45 to 265lbs
295 x 5
332.5 x 3
372.5lbs x 7 (belt)

Bench Press(t+g): WUs 45 to 160lbs
177.5 x 5
202.5 x 3
226.25 x 9

Grip:
somewhat fat bar static hold 285lbs for 26s (mixed grip).

/really/ good day today. Bench Press work up sets felt out of groove, but it went fine on the important set. I guess I was sufficiently recovered from the metcon junk from wed. cleans + sprints tomorrow.

[Locutus]

Saturday: October 10, 2009

A few hours before workout: pnf style static stretching, hams and hip flexors (in retrospect, this was probably a silly idea)

General WU: 2x10 leg swings per leg

Cleans: WUs 45lbs to 170lbs
eh, I only did 1 single at 190lbs. On the second single, I didn't rack it correctly and dropped it. Since this gym isn't exactly equipped for dropping cleans, I just decided to forget about it for today. Almost all of my warmups were a bit forward too. I should've just done cleans yesterday after bench. Will keep that in mind for next week.

Conditioning: WUs: several minutes light jogging

tabata sprints: 20s sprint, 10s rest .. x 8

I'd say only half of them were actually sprint-like, on the other ones I was gasping for air and trodding along. Ended at a good speed though, and it took several minutes to recover. If all goes well Monday/Wednesday, I'll do some more conditioning again wed.

Recovery: 15-20min sauna, 15-20min hot tub

[Locutus]

Monday: October 12, 2009
Texas Method Volume Day

Back Squat[low bar]: WUs 65 to 315lbs

352.5lbs for 5s x 5r (belt)

Pretty hard for the last set.

Bench Press: WUs 45lbs to 205lbs

230lbs for 5s x 5r

Both are PRs for 5x5, squats only by a tiny bit.

"Arms":

Barbell Curl 80lbs: 2s x 12r
EZ-Bar Skullcrushers 63lbs: 2s x 12r

Barbell Curls pretty darned hard, skullcrushers not so much.

[Locutus]

Wednesday: October 14, 2009
Texas Method Recovery Day

Front Squats: WUs 45 to 255lbs.

282.5 for 3s x 3r (belt)

Strict Standing Press: WUs 45 to 145lbs

161.25 for 5s x 5r.

Recovery: Sauna for ~15min.

CF Cindy, 6 min:

only 4 rounds + 1 extra chinup. that's a full round worse than last time. I think I tried to pace myself too much in the beginning, instead of just going all out for as many rounds as possible. the kips were.. interesting.

Stretching:
PNF-ish ham, hip flexor stretching.

[Locutus]

Friday: October 16, 2009
Texas Method Intensity Day

Percentages for the two lifts based on wendler's 1s week

Sumo Deadlift(dead stop): WUs 135 to 285lbs (double overhand)

316.25 x 5 (DO)
357.5 x 3 (DO hook)
400lbs x 4 (DO hook, belt)

Eh, pretty mediocre performance here. I should be good for 6+, but I didn't feel like trying for a fifth. I think a mini-cold was messing with my energy/wind. hook grip felt solid, though. I think for the next cycle I'm going to do a full 10lbs jump since my deads haven't responded to the higher reps as well as the other lifts (and there's likely some mental aspect here, as I haven't actually gone to failure w/ deads and always feel like I could've done more).

Strict Standing Press (t+g at clavicle): WUs 45 to 110lbs
122.5 x 5
140 x 3
156.25 x 9 (belt)

8th and 9th were grindy, to say the least. I'm really surprised that I got the ninth.

Cleans: WUs 45 to 110lbs. I had no energy for more, even though they were going perfectly fine form-wise. I'll try again tomorrow if I'm feeling okay. If cleans are "meh" again tomorrow, there's a good chance I'll skip conditioning.

Grip: the fatter bar, repeated the weight from last week, got 285lbs x 40s (mixed grip).. + 15s.

Stretching: contract-relax, hams and hip flexors

[Locutus]

Tuesday: October 20, 2009
Texas Method Volume Day

Eh, so I totally skipped out on the Saturday session due to the mini-cold developing into something more, and even delayed Monday's workout until today.

Back Squat [low bar]: WUs 70 to 320lbs

355lbs for 3s x 5r (belt).

Normally do 5s x 5r on this day, but felt "exhausted" after the 3rd set(similar to cleans from Fri). Form was good, though. I might've been able to beast two more sets with more mental fortitude. I'll repeat this weight next week.

Bench Press: WUs 45 to 210lbs

231.25lbs for 5s x 5r

The spotter touched the bar in the last inch of the very last rep, but I'm counting it.

Arms:
BB Curl 81.25lbs: 2s x 12r
EZ-Bar Skullcrushers 68lbs: 2s x 12r

Both pretty hard. BB Curls make my forearms feel funny, but only during the reps..

I'm not sure if I'll go tomorrow or Thursday for the TM "recovery" day, as I'm not 100% recovered from the weird illness yet.

[Mr.City]

God, I hate when spotters do that shit.

[Locutus]

God, I hate when spotters do that shit.

No doubt.

[Locutus]

Thursday: October 22, 2009
Texas Method Recovery Day

Front Squats(clean grip): WUs 45 to 255lbs.

285lbs for 3s x 3r (belt)

Very easy(probably partially due to taking the squats easier on Tues). I might start pushing these a bit harder, since I have been doing a good job of not choking myself out lately.

Strict Standing Press: WUs 45 to 145lbs

162.5lbs for 5s x 5r (belt)

Pretty hard, got a bit layback on some of them.

Chins BW: 9 (hammer grip) / 8 / 8

I was taking huge rests between the chin sets, which explains the increased numbers.

Stretching: contract-relax, hams then hip flexors. right hip flexor was tighter than the left.

No conditioning stuff, until I get over this cold/cough thing.

[Locutus]

Saturday: October 24, 2009
Texas Method Intensity Day

Percentages based on Wendler's 5s week (new cycle)

Back Squat [low bar]: WUs 45 to 235lbs

260 x 5
300 x 5
340lbs x 10 (belt).

Pretty good performance. I couldn't breathe after the ninth rep, but I knew I wanted to go for 10-11, so I did the tenth and reracked it.

Bench Press: WUs 45 to 145lbs

162.5 x 5
187.5 x 5
212.5lbs x 11 (tried for the 12th, no go)

Also a good performance here Wanted 11-12. I kinda messed up my calculations for bench, so you'll see me make a fairly large jump for the 3s in two weeks.

The gym was about to close, so no cleans....

Grip: fattish bar for 290lbs x 30-35s (mixed grip) - not particularly good, I think I could've set my grip better.

[Locutus]

Tuesday: October 27, 2009
Texas Method Volume Day

Back Squat [low bar]: WUs 70 through 320lbs

355lbs for 5s x 5r (belt)

#($*&#. Got 'em all, though.

Bench Press: WUs 45 through 210lbs

232.5lbs for 5s x 5r

Bar path was kinda funky, but these were doable, and my spotter(s) were better than last week.

Arms:
EZ-Bar Skullcrushers ~69lbs: 2s x 12r
Barbell Curl 82.5lbs: 2s x 12r

I think the cough/cold thing is finally starting to fade, so I may start working back in conditioning, get back on a M/W/F sched, do more cleans, etc..

[Locutus]

Thursday: October 29, 2009
Texas Method Recovery Day

Front Squats (clean grip): WUs 45 to 260lbs

290lbs for 3s x 3r (belt)

Still not too hard.. Guess I'll keep going with 5lbs jumps..

Strict Standing Press: WUs 45 to 150lbs

165lbs : 5/5/5/4+0.4 (belt

I didn't try for a fifth set. Will repeat weights next week

Chins +10lbs: 5/5/5

Actually kinda hard. I guess I picked the appropriate weight.

Stretching: hams/hip flexors

[Mr.City]

If you don't mind me asking, how come weighted chins on the recovery day?

[Locutus]

If you don't mind me asking, how come weighted chins on the recovery day?

It's sort of an experiment. I want to add in weighted chins to the schedule, since I'm kind of bored with bodyweight chins (and not ever getting more than 10 at my 200-205lbs BW).

My recovery's been fairly good lately, so I'm hoping a few sets of 5 (rather than to failure) won't impact my intensity day. If I find that it screws up the presses, I'll have to dial back to bodyweight, or switch weighted chins to a non-recovery day.. I guess we'll see.

[Locutus]

Saturday: October 31, 2009
Texas Method Intensity Day - percentages based on wendler's 5s week.

Sumo Deadlift: WUs 135 to 255lbs (dead stop, double overhand)

281.25 x 5 (DO)
325 x 5 (2 DO, 3 DO hook)
367.5lbs x 8 (belt, DO hook grip)

Hmm.. hook grip doesn't really work for more than 8 reps, at least in my experience. It starts loosening up. That's not why I stopped, though. I didn't "feel" like doing more due to out-of-breathness. It's hard to rep out movements with no eccentric.

Strict Standing Press: WUs 45 to 105lbs

117.5 x 5
136.25 x 5
155lbs x 9 (belt)

Decent performance on both lifts, nothing PR worthy, though.

Grip:

fatter bar, 290lbs static hold(mixed grip) - only 25s! That's worse than last week.

I really need to time my Saturday session better (or just go back to MWF), since I'm having to rush things on Saturdays.

[Locutus]

Monday: November 2, 2009
Texas Method Volume Day

Back Squat [low bar]:WUs 65 to 315lbs

356.25 lbs for 3s x 5r (belt)

quit after 3rd - didn't want to do any more (prob. from working out Saturday)

Bench Press: WUs 45 to 210lbs

235 lbs for 5s x 5r

good here, groove wasn't too weird.

Power Clean (i.e. caught above parallel): WUs 45 to 170lbs

[190, 205, 210, 211.25, 212.5lbs] x 1

Hey, at least I can still power clean an OK amount. small PR for power cleans

.. so, I have an oly meet this Sat if they don't deny my entry. That means I should venture out in the world and find some bumper plates to practice with for Wed.. to have an idea of where I'm currently at.

[Locutus]

Eh, I didn't venture out into the world in search of bumper plates, so I just did a quick recovery workout in my basement(with my not so good cheap barbell). Hopefully I do so before the oly meet. Either way, the meet should be interesting..

Wednesday: November 4, 2009
Texas Method Recovery Day

Fast Lifts were done from the hang.

Snatch: worked up to 105lbs x 2. Didn't feel safer going higher. Form things to keep mind of - strong grip, and getting under the bar.

Light Strict Press: WUs 45 to 115lbs

130lbs for 2s x 5r

Clean and Jerk: worked up to 105lbs x 3. Could've gone higher, but I didn't feel like it. Form things to keep mind of: faster elbows/getting under the bar in the clean, and locking out elbows completely/short back leg.

[Locutus]

Sat, Nov. 7: The oly meet actually went pretty well, considering the lack of any snatches/jerks in recent months. Weighed in a touch over 92kg.

Snatch:
#1: 72 - good
#2: 77 - good
#3: 85kg - no good (didn't get it high enough)

C&J:
#1: 90 - good
#2: 97 - good
#3: 105kg - good

And actually, the lifts were all meet PRs, too. I've had better lifts in the gym (90 Snatch, 108.6-110ish C&J), though.

Tues, Nov. 10:
Texas Method Volume Day

Back Squat [low bar]: 356.25lbs for 3s x 5r (belt)

Didn't want to try for two more sets. I'm going to reset the weight a tiny bit (to something like ~ 320lbs), and make a run back at this weight over ~4 weeks, for the volume day.

Bench Press: 236.25lbs for 5s x 5r

Good, but hard.

Arms:
EZ-Bar Skullcrushers: 70.57lbs for 2s x 12r
Barbell Curls: 85lbs for 2s x 12r

Thurs, Nov. 12, 2009:
Texas Method Recovery Day

Front Squats(clean grip): 295lbs for 3s x 3r

Pretty hard, going to slow down the weekly jumps on these.

Strict Standing Press(t+g at clavicle): 165lbs for 5s x 5r

hard, grindy. success after last week's miss, though.

Chin-ups +10.63lbs: 3s x 5r
BW with gym clothes/oly shoes was 203lbs.

[Locutus]

Saturday: November 14, 2009
Texas Method Intensity Day

(Percentages for the two lifts based on Wendler's 3s week - 70/80/90% of a "working max", in this case 90% of 1RM.)

Back Squat [low bar]: WUs 45 to 255lbs

3x286.25
3x326.25
8x367.5lbs (!)

Bench Press[t+g]: WUs 45 to 165lbs

3x185
3x212.5
8x237.5lbs (!)

Hah, my spotter yelled "it's all you" when in fact it WAS all me - that is, he wasn't touching the bar.

Power Cleans: WUs 45 to 175lbs

[197.5,206.25,215(!),195lbs] x 1

Really good day here. Will do 390 and 252.5lbs in two weeks for the top sets for BS/BP. 215 was a 2.5lbs PR on PCs. I will probably pause the BPs next time to get an estimate of what I'm capable of.

A tiny bit later, at home:
Barbell Static Hold 212.5lbs [double overhand] x a while. probably a minute plus. The bar is ~30mm, I'm guessing.

Static stretching: contract relax, hip flexors then hams. Right hip flexor is still subjectively tight, but with no ill effects on any lifts.

[Locutus]

Monday: November 16, 2009
Texas Method Volume Day

Back Squat[low bar]: WUs 45 to 285lbs

320lbs for 5s x 5r (no belt)

Pretty easy, didn't need to rest too long between sets.

Bench Press[t+g}: WUs 45 to 215lbs

237.5lbs for 5s x 5r

Hard, groove was iffy.

Arms:
EZ-Bar Skullcrushers: 72.05lbs for 2s x 12r
Barbell Curls: 86.25lbs for 2s x 12r

[Locutus]

I don't feel like typing out the full workouts from wed/fri, but I did end up with a sumo dead of 390lbs x 7 (w/ straps, though), and a strict standing press of 162.5 x 8 (belt for both).

I'm considering switching my deadlift back to conventional, since my strength on both appears to be nearly identical, and conventionals are easier technically and probably have greater training effect. (and are purer?)

Monday: November 23, 2009
Texas Method Volume Day

Back Squat[low bar]: WUs 45 to 295lbs

332.5lbs for 5s x 5r (belt)

My groove was messy for the first two sets, so I took longer breaks and made sure that my stance was good before beginning the reps.

Bench Press: WUs 45 to 215lbs

240lbs for 5s x 5r

Messy, but I got them all. My left wrist was bending a little more than the right wrist - gotta set up more carefully, at the base of the palm.

Power Cleans: WUs 45 to 175lbs

[197.5,207.5,195,195lbs] x 1

I was having trouble letting these down safely (no bumpers), so I didn't try for a PR.

No "arms" work, meh.

[Locutus]

Wednesday: November 25, 2009
Texas Method Recovery Day

Front Squats: WUs 45 to 265lbs

297.5lbs for 3s x 3r (belt)

Strict Standing Press: WUs 45 to 155lbs

167.5lbs for 5s x 5r (belt)

Chins-ups +11.88lbs: 3s x 5r

[Locutus]

Friday: November 27, 2009
Texas Method Intensity Day

Hmm, so I definitely somewhat injured my lower back muscles (no indication of any hurt discs) on either last Fri or this Mon. /however/, I've had no resulting weakness or reduced ROM, so it's mostly just some nagging pain.

#s based on Wendler's 1s week 75/85/95% of "working max" (=90% 1rm)

Back Squat [low bar]: WUs 45 to 275lbs

5x307.5
3x350
5x390lbs (belt)

Didn't want to push it into PR territory. I might've been capable of one more at most.

Bench Press [paused]: WUs 45 to 175lbs

5x200
3x225
5-6x252.5lbs.

I lost count, but it was definitely at least 5 reps, and I think it was probably actually 6. Weird how close my paused is to my t+g.
...
I'm planning on doing an informal full power meet in ~2 weeks, and I'm likely trying for these numbers:

Squat:
190kg
202.5kg
205 or 207.5kg

Bench Press:
120kg
127.5kg
130-132.5kg (probably the latter)

Dead:
TBD
...

I ended the workout with some high-rep movements with the empty bar to get lactic acid/blood into my lower back. Tried out RDLs, HDLs, SLDLs, but settled on Good Mornings. I did not do any other assistance work.

[Locutus]

Monday: November 30, 2009
Texas Method Volume Day

General WU: leg swings 3x10, couple sets of empty bar squats

Back Squat [low bar]: WUs 65 to 305lbs

343.75lbs for 5s x 5r

Tricep Pressdown: the stack of weight x 1

Someone didn't think I could do the entire stack, so... I did. Probably a bit irresponsible to do before bench, but hey.

Bench Press[t+g]: WUs 45 to 215lbs

241.25lbs for 5s x 5r

Good Mornings: empty bar x 31 / 25 / 25

[Locutus]

Thurs: Dec. 3, 2009
Texas Method Recovery Day

I missed the normal time yesterday, so I just went ~12 hrs later, this morning.

Front Squats[clean grip]: WUs 45 to 265lbs

298.75lbs for 3s x 3r

Strict Standing Press[t+g at clavicle]: WUs 45 to 155lbs

168.75lbs for 5s x 5r

Chins-ups +12.5lbs: 3s x 5r

BW with sweatpants/long sleeved tea/oly shoes was around 207lbs, so these were slightly harder than normal. I normally don shorts.

Empty bar GMs: 25/25/32

[Locutus]

I tweaked my back on Dec. 5, which is why I never ended up doing the informal meet I mentioned previously. Anyways, it's feeling pretty good lately so I'll probably reintroduce squats/deads/cleans in a linear progression style soon. On the plus side, upper body lifts have been progressing well, probably due to the lack of systemic fatigue.

Notable PRs:
Seated Press 172.5lbs x 7
Bench Press 225lbs x 10
Chin-up +70lbs x 1 (definitely a 1RM)
Dip +90lbs x 1 (I could do more, but there's no way to bail safely on the machine if I failed)

BW was around 201.5lbs last I checked.

Main goal for 2010: hit 500lbs conventional raw dead (w/ belt)

-----

Wed: Jan 6, 2010
Texas Method Intensity Day + Back Rehab

General WU: c2 rower, empty bar BS x 5s

(%s based on wendler 5s week)
Standing Strict Press: WUs 45 to 105lbs
121.25lbs x 5
140lbs x 5
158.75lbs x 10 (belt)

Back Extension: WUs- BW x 5s
+15lbs for 3s x 25r

These get a really good "pump" in my LB. GHRs would be a better rehab movement, but .. no tengo.

"Kroc" Rows: no WU

80lbs DB x 30R, 30L

really hard on grip.

[Locutus]

Fri: Jan 8, 2010

Back Rehab + TM Volume Bench

Gen WU: c2 row, back squats 45x5s

Back Extensions: WU BW x 5s

20lbs for 3s x 25r

Bench Press: WUs 45 to 215lbs

245lbs for 5s x 5r

"Kroc" Rows:

85lbs x 20r

I should probably strap these next time I do them.

[K.Diesel]

"Kroc" Rows:

85lbs x 20r

I should probably strap these next time I do them.

Has grip ever been an issue for you on pulls? If so, these can be a heck of a grip enhancer. I used VersaGripps when I first started doing Krocs, but lately it's just been chalk.

It's been a long time since I lost a pull because of grip, so I can't quantify how much my pulling grip has improved, though I'm sure it has. However, I notice that I can/do squeeze the bar much harder on presses (bench and overhead). I think that's a factor which has improved those lifts. So if none of those are issues for you, I'd say strap up.

[Locutus]

Has grip ever been an issue for you on pulls? If so, these can be a heck of a grip enhancer. I used VersaGripps when I first started doing Krocs, but lately it's just been chalk.


To be honest, I don't know. I've never had any problems with mixed grip, but rarely use it.

With a hook grip, it loosened a bit on my PR 212.5kg dead (and tore a callous). But for my try at 220kg, I just gripped a bit harder during the setup and it was lockout strength that was a problem there. The hook grip is also a bit finicky with sumo and >8 reps, but I don't think that's necessarily indicative of support grip strength.

With the kroc rows, it's not so much that I'm about to drop the DBs, but that it's shifting all over my hand. I'd rather do things like this for grip assistance, anyways: http://www.tmuscle.com/free_online_article/sports_body_training_performance/grip_training_for_the_deadlift

Maybe I'll switch back to strapless when I'm maxing out the DBs? I think they go up to 125, though.. :)

[Locutus]

Mon: Jan 11, 2010

Press 173.75lbs for 5s x 5r


Wed: Jan 13, 2010

Back Squat 135lbs x 3... no comment.

Bench Press 242.5lbs x 8

Chins +15: 3s x 5r

[Locutus]

General WU: 5 min c2

Front Squat [clean grip]: WUs 45 to 75lbs

95lbs for 10s x 5r

Short rest periods. I don't think I'll be doing any back squats until my (currently glass) back is better. It's far too touchy ATM, especially during the stretch reflex at the bottom. Playing with box squats is another option, we'll see.

Bench Press[t+g]: WUs 45 to 225lbs

246.25lbs for 5s x 5r

Back Extensions: WUs BW

25lbs for 3s x 10r

[Locutus]

Tues: 1/19/2010
TM R Day (Upper) + ???

Gen WU: 5 min recumbent bike

"Tall" Power Cleans - worked up to an easy 115lbs x 3.

Press (t+g): WUs 45 to 155lbs

175lbs for 5/5/5/5/4

darn, first time I've messed up on a press 5x5 in a while. will redo next week.

Sauna/Hot tub break

Back Squats (paused, on power rack pins): WUs 45 to 90lbs

105lbs for 10s x 5r

I did pullups (pronated grip) somewhere near the middle of the squat sets and only got 6.

Static Hang(w/ straps):70lbs on a dip belt. just hung for a while, which felt great on the LB.

I didn't do any back extensions, but I'm probably just going to switch them back to BW only, as more of a warmup type thing.

[Locutus]

Thurs: 01/21/2010
TM I Day + Back Rehab

General WU: 5 min recumbent bike

Press: WUs 45 to 125lbs
%'s based on wendler 3s
133.75 x 3
152.5 x 3
171.25lbs x 8

Back Extensions: 5s x 20r

Messed with slantboard abs, 'twas ultra hard.

Chins +15.6lbs for 3s x 5r

Static Hang with straps and 90lbs on dip belt (spinal decomp)
Contract/relax hamstring stretch

[Locutus]

Sat: 01/23/2010
TM V Day (Upper) + Back Rehab

Gen WU: 5 min recumbent bike, BS 45lbs for 4s x 5r

Bench Press (t+g): WUs 45 to 225lbs

247.5lbs for 5/5/5/5/4

"Kroc" Rows: 85lbs x 30L, 30R (w/ straps)

At this point, I messed with some rack pulls with towels wrapped around the bar. Only worked up to 135lbs x 5, plus a 10s hold (double overhand).

Back Extension: BW x 20/20/20/20, +5lbs x 20

Static Hang for spinal decompression - unweighted.
Some foam rolling on LB
contract-relax ham stretch

[Locutus]

TM R Day (Upper) + Back Rehab

General WU: 5min c2, 45 x 5's back squats

Press retry @ 175lbs: 5s x 5r

Chins +15+1.25lbs: 3s x 5r

Dips BW: 11/8

Back Extension BW: 20/20/20/20/35
(mixed this with a bunch of unweighted static hangs for spinal decompression)

Straight Leg Raises BW: 15/15

Foam rolling

Probably did ham stretching too, don't remember.

[Locutus]

01/27/2010
TM I Day (Upper) + Back Rehab

Gen WU: c2 5 min

Front Squats (clean grip): WUs 45 to 135lbs

185lbs for 3s x 5r

Bench Press (t+g): WUs 45 to 185lbs
%s based on wendler 1s week
203.75 x 5
230 x 3
257.5lbs x 5 + 1 forced

"Kroc" Rows: WU 45lbs x 10
90lbs x 32L, 32R (no straps)

Back Extension: BW x 23/23/23/23/43

Hanging Straight Leg Raises: BW x 10/10/10

Although bench could've gone better, this workout was rather pleasant. I also decided to HTFU and just do the kroc rows strapless.

[Locutus]

1/29/2010
TM I day.. again

Front Squat: 210lbs for 3s x 3r

Press: 180lbs x 5 (couldn't get sixth)

EZ Bar Curls (standing): 87.05lbs for 2s x 12r
EZ Bar Lying Tri Extensions: 73.07lbs for 2s x 12r

Back Extensions: BW x 27/27/27/27/39

Hanging Straight Leg Raises: BW x 15 / 15 / 10

Static Hangs between some sets of BE and Abs

Foam Rolling / contract-relax ham stretching

[Locutus]

Mon: 2/1/2010
FS + TM V Day (upper)

Gen WU: c2 for 6ish min, then foam rolling, then some dynamic stuff. the dynamic stuff got me much warmer than "light cardio," so I think I'll just drop the rowing/biking.

Front Squat: 215lbs for 3s x 3r

Bench Press 247.5lbs for 5/5/5/4

Gonna cut volume way down on these (5s x 2r?) and keep on trying to push the weight.

"Kroc" Rows: 95lbs x 30L, 30R (no straps)

static hang(spinal decompression),
contract-relax ham stretch - actually did this warm, instead of after the drive home. I was able to grab onto my feet with straight legs and back.

Messed with some empty bar stuff. I didn't really feel like playing with back raises/abs.

[Locutus]

Wed: Feb. 3, 2010
FS + TM R Day (Upper)

Front Squats: WUs 45 to 195lbs

220lbs for 3s x 3r

Press: WUs 45 to 155lbs

176.25lbs for 5/5/5/5/4

Chin-ups +16.9lbs: 3s x 5r

Dips BW: 13/9

Good Mornings: 45 x 10, 95 x 4s x 10r

[Locutus]

Fri: Feb 5, 2010
FS + I Day (Upper)

Front Squats: WUs 45 to 205lbs

225lbs for 3s x 3r

Bench Press: WUs 45 to 165lbs
(%s wendler 5s)
180 x 5, 207.5 x 5, 235lbs x 8

The eighth was a ridiculous grind. Kudos to my spotter for not assisting.

"Arms": WUs empty bar
Standing Hammer Barbell Curls: ~83.069lbs for 4s x 10r
Decline Lying Tricep Extensions: ~73.069lbs for 4s x 10r

[Locutus]

Front Squat: WUs 45 to 205lbs
230lbs for 3s x 3r

Bench Press: WUs 45 to 225lbs
250lbs for 5s x 2r

Kroc Rows: WU with 50lbs x 10 "strict"
100lbs x 25L, 25R (no straps)

Some static hangs, then back raises BW for 2s x 20r

Conv. Deadlift: WUs 45 to 315lbs
330lbs x 5r

(first 2 double overhand no hook, last three mixed grip left supinated)
I did the deadlifts on a whim. They would ideally have gone before the assistance exercises. They felt fine, so I will probably program them SS style with 10lbs jumps until ??? I am unsure if I am ready to add back squats or cleans back into the program, so I will play with those movements next session and make an informed decision.

[Locutus]

Oh, I should mention the deadlifts were done in this style: http://startingstrength.com/resources/forum/showpost.php?p=99779&postcount=28

They felt pretty darned stable, so we'll see how they go as the weight creeps up. I didn't really worry about where my gaze was. Since I perform the eccentric in almost an RDL-ish way (I can't exactly drop the barbell fast on this silly second floor gym), I had to re-round my upper back each time, but it frankly wasn't a problem.

Also, no weird problems with bar rotation and mixed grip. (I had always supinated the right hand in the past if using mixed grip, and the weight is still light, so we can't draw any conclusions yet. meh.)

[Locutus]

wed: feb. 10, 2010

Gen WU:
Back Raises, paused at bottom
Several sets of empty bar back squat

Back Squat: WUs 45 to 265lbs
290lbs for 3s x 5r

Press: WUs 45 to 155lbs
176.25lbs for 5/5/4 -> fail. switching to 5s x 2r and increasing the weight a tiny bit.

Power Clean: worked up to 145lbs, didn't feel particularly safe.

Chinups: BW(203 clothed) + 17.5lbs for 3s x 5r.

Static Hang(with straps): for as long as I could tolerate it before getting bored.. probably 2-3min.

---
Since cleans don't really feel safe yet on the LB(due to their ballistic nature?), I'm probably going to do light GMs for sets of 8-10 on days that I am not deadlifting.

[Locutus]

Fri: Feb 12, 2010

Gen WU:
45 deg back raises x 22ish, paused at both bottom and top
empty bar GMs (round back variant) x 10ish

Front Squat: WUs 45 to 215lbs
240lbs for 3s x 3r

Strict Standing Press: WUs 45 to 115lbs
(%s wendler 5s)
127.5 x 5
147.5 x 5
167.5lbs x 9(!)

Conv. Deadlift: WUs 155 to 305lbs
340lbs x 5 (double overhand no hook on warmups, mixed grip right supinated on work set)

"Arms":
3s x 10r Standing Barbell Hammer Curls ~88.1lbs
3s x 10r Decline Lying Tricep Extensions ~74.3lbs

These were superset together to save time. Curls were hard, extensions not so much.

[Locutus]

Mon: Feb 15, 2010

Back Squat: WUs 45 to 275lbs
300lbs for 3s x 5r

Bench Press: WUs 45 to 225lbs
255lbs for 5s x 2r

Power Clean: WUs 45 to 145lbs
160lbs for 5s x 3r
I guess I am OK with the power cleans now.

Static Hang (spinal decomp)
No other assistance.

[Locutus]

Wed: Feb 17, 2010

Front Squats: WUs 45 to 235lbs
250lbs for 3s x 3r

Press: WUs 45 to 165lbs
180lbs for 5s x 2r

"Kroc" Rows: WUs with 35/65lbs DBs
100lbs x 26L, 26R(no straps)