squat: 3x3x110
press: 5x51, 3x58, 3x65

Was DOMSy AF in the glutes and hams today (did about 9000 squats, burpees and lunges in the stupid circuit class on Monday), so squat was whatever. All I really wanted to get was 3 reps on my 65kg press, so that's +1 rep on my last AMRAP attempt at 65kg. Progress is progress.

https://www.myosynthesis.com/apre-strength-size

Thank me later

Too complicated for my little brain, I think I'll just put my squat on some kind of bastardized 5/3/1 (like my bench and press) and roll from there.

3x3x110 should be 4x5x110. More sets, more reps.

Yeah... I was planning on 3x5x110 but just bitched out. I was sore, bro. Maybe I could have warmed up better, because I felt better in the 3rd set than the first two. Whatever, I was also observing/instructing Snitch Little, so I was pretty unfocused anyway.

Anyway, I've knocked up a 5/3/1 progression for my squats now based on an estimated 1RM of the 3x125 I did last week. At least that will give me some structure and targets.

3 rounds skipping, 8 rounds heavy bag, 1 round sled.

deadlift: 5x94, 5x108, 8x122
bench: 5x69, 5x79, 7x89
Pullups, bb curls

F*ck it. Putting my deadlift on 5/3/1 progression now too. I've been working at close to my 1RM for a couple of weeks now, so it's a good time to drop the weight and up the volume anyway.

TLDR on 5/3/1 progression? Is there an Excel sheet available somewhere?

Yeah, there are spreadsheet around, but basically:

Get a 1RM

Take 90% of your 1RM

Week 1: 5x75%, 5x80%, AMRAP x85%
Week 2: 3x80%, 3x85%, AMRAP x90%
Week 3: 5x85%, 3x90%, AMRAP x95%
Week 4: deload

Increase your 1RM (5-10lbs usually) and go again.

How many times a week is squat? How many times is deadlift?

Ended up just googling that ****

found this: http://www.allthingsgym.com/531-exce...-poteto-v1-28/

My basic plan is squat + press in one session and dead + bench in the other session. I try to do this M/W/F, but due to life, other training, lazy, etc. I'll often only hit two out of those three days, but ideally I rotate through them M/W/F.

So it works out to be one or two times a week squat or dead for me depending on compliance.

Finally!

squat: 5x84, 5x97, 7x110
press: 5x46, 5x53, 5x60
pullups

Played cricket again yes. Sooooo much DOMS. Really uncomfortable to squat and press.

3 rounds skipping, 3 rounds double end bag, 3 rounds heavy bag, 3 rounds speed bag.

45 minutes sparring.

bench: 5x75, 3x85, 6x95
deadlift: 3x100, 3x115, 6x130
pullup, facepull, bb curl, plank

Was back in my old bro gym for a session with mrs snitch. Strapped up for these deads. Bonus Mrs. Snitch sumo deadlift form check. I know even less about sumo than I do about conventional dead, so have at it.

She starts out well, but it looks like she starts to get a little more forward at the start of each rep as the set goes on.

ty, but I don't think I can see it. What am I looking for? Shoulders getting forward? Shin angle? Hips rising early? Weight on the front of the foot? All of the above to some degree?

She is a natural.

You guys going to have kids? Definitely will fix up your DYEL no athletic talent Irish genes. You might actually have a decent rugby/soccer playing kid.

Look at the bar path on the way down after each rep. She's back on the first rep to start, then she sets it down a little farther forward and doesn't pull it back in before pulling subsequent reps. Aside from that, her form is very good. Add weight.

She just had a very good coach obv. Over the last 6+ months she's been on a high-ish volume, high-ish frequency plan for skwaats and deads and I think the shear number of reps has got her form pretty ingrained now.

Unlikely to see any Snitchlings running around here. My family name and long ginger heritage will die with me (actually, I've got two brothers and I think one of them might end up with kids, so there is a chance, but he's not a ginger, so he'll struggle to pass on the proud family trait, although he will certainly pass on the dominant trait of a complete lack of athleticism).




Ok, gotcha. Wasn't really paying attention to the descent tbh. Also, I'll tell her that my internet weightlifting coach said to put some ****ing weight on the bar.

squat: 3x90, 3x103, 7x116
press: 3x50, 3x56, 5x63
Pullup, face pull, bb curl

Got the reps I wanted on my top sets, so can't be unhappy about that, although my squat form is feeling a bit stilted still.

lol

One of two things needs to happen:
- hinge at the hips on the descent until the bar is past the knees
- if the bar gets out in front of the initial, good starting position, pull it back to the initial spot before pulling another rep from the floor