lost is on today (tuesday) isn't it?

yea I meant tonight. It was already almost 1am when I said that, but I have a habit of calling the same day = tomorrow if I didnt sleep yet.

Going to take the day off today because I wont be able to get out of class, but squatting again tomorrow

hit a front squat session tonight.. did doubles
95x2...115...135...155...165...135 for 6 reps

called it a session after that and just spent the next 30min doing some jump rope and foam rolling

my damn finger isnt healing but it isnt getting any worse. signed up for rips forum but cant post yet wtf?

i havent done anything meaningful for upper body or deadlift in forever..

anyone know why front squats would feel much better on me than HBBS right now? i have squatted since last friday, sunday, monday and wednesday (few hours ago)

high bar squats...

bar x 5
65 x 3
95 x 3
115 x 3
135 x 2
155 x 2
185 x 2
205 x 2
225 x 2
245 x 1
then back down to 185 which I hit for 5 doubles

front squat 135 x 1 for 5 sets

military press
no warm up cuz im a donk

135 x 2 x 2
155 x 1
165 x 1
185 x 1 two sets
135 x 9
135 x 5

my finger is still giving me trouble but im just gonna work through it already.. i cant stand not doing anything but skwatz anymore. i really cant get a good grip on the bar, though

what do u know,, squats again lol

all doubles in HBBS

65 x 2 sets
95
115
135
165
185
205
225
205

185 x 6 reps

front squat

135 x 2 for 3 sets


bench

95 x 5
135 x 3
165 x 3
185 x 2 paused
205 x 1 paused
225 x 1 paused
265 x 1 paused
295 x 1 paused

225 x 5 narrow grip paused
185 x 5 same for two sets

two sets of 30 pushups

finger isnt getting better and it really fukks up my pressing since i cant squeeze the bar but im sick of doing squats only.. gonna try and work thru it.. NOT gonna deadlift and will see if i can dumbell row still.. worst comes to worst then i may try out straps

275lb bench for 8

early january .. didnt post a log in my log yet though

busto, what was your upper body programming like before you went to 5/3/1?

never followed any specific program. I just found a few things that works for me and stuck with them. seems like the two douchebags i train with get some good results with it too, though lol.

basically all i did was work up to a max or near max and then id drop the weight by 10-20lbs depending on how I felt and I'd hit it for singles (sometimes doubles or triples, but mostly singles). I never went to failure and take a few minutes of rest to make sure my reps were explosive as possible.

i went from 225x8 to 275x8 in benchpress and went from 155x1 to 165x6 in about 10 weeks just doing that. in less than two months one of my friends went from 185 max bench to 225 for a double and went from not being able to do 135 military to 135 for 6. he was bulking and i was just maintaining my fatness during this period.

other friend who was cutting went from 245 max bench to 275, but for whatever reason he didnt improve his rep PR or max in the military. he has terrible form tho..

hopefully when my finger is good to go, I can return to doing 5/3/1 and continue to maintain or get stronger but I plan on doing a better job at cutting bodyfat somehow.

lost some money on the colts then tried to get it back 16 tabling some 45mans on fulltilt and my laptop froze.. got blinded out of half of them and then donked off the rest of my chips when i get back on

felt pretty stupid about that, so decided to hit some conditioning

foam rolled then ran 5 50 yard slight uphill "sprints". quotations needed because i dont think the speed i was going can be called a sprint.

also did 10min or so of jump roping and more foam rolling

squats in about 17 hours, cant wait. may try to hit some military press too, but finger is killing me. idk wtf is wrong with it. i may just take a week off because i think the squats stress my ring finger for when i am trying to grip the bar.

fkkkkk didnt make it to the gym tonight because of homework.. lol school

Hit some sprints again.. did the same,. 5 50yard slight uphill runs

my calves are dead and it may be because I did about 10min of jumprope in the morning

in other news, my ring finger is feeling better after not lifting for a few days. highly contemplating just hitting some front squats only this week and running more sprints.

i tihnk my finger was getting too much pressure from my squats. i hope my finger heals if i take this route because I havent had a meaningful pulling session in almost 3 weeks now

so i made a makeshift splint with chopsticks my finger injury seems to be going away. def gonna give it two more days at least to make sure and possibly until next week

ran sprints in the morning.. 3 50 yarders before my calves were dead

at about 7pm i went to the gym for a squat session. i ended up hitting 255lb squat for a 10lb PR from last week. I'm going to keep squatting whenever I get into the gym this week but starting next week, i will get into my SS type squat stuff and back to upper body 5/3/1 with same maxes I had ready for cycle two. Im 100% positive I can make all the minimums there still

squats
2x5x45
5x65
3x95
3x115
2x135
2x155
2x185
2x205
2x225
1x255 (pr..lol)

front squat
2x165

then ended with 2 more 50 yard sprints.. calves not happy about that one

if i can keep improving, i can see a 315 squat by summer, but i need to post some vids on my squats to see what you all say about my form. i know im goin deep so i can be at least happy about that. and I increased my max by 70lbs in 5 weeks or so

hopefully I can maintain a 15lb increase in my squat per month .. doable imo (at least for the next 4 months)

You'll get 315 by summer ezpz. I'll estimate that you can get a couple more 25s on the bar to make it to 365. I guess it really depends on how much you eat for recovery. I assume you're not going to be eating more than usual since you don't like your fatness.

its comments like that that make me question if I should really be trying to just get stronger or stop being fat lol.. seriously, there is nothing more that I would want in weightlifting more than squatting 365 right now, but I been over 20%bf for at least 5 years now. I used to be skinny fat but now I got some mass too.

hopefully with hard work I can get into the low teens as far as BF percentage goes and continue to improve in squats.

I also dont count calories. I'm much too lazy to do that but maybe I should.

miles likes to tell people with some fat to follow the linear progression until the worksets start getting really hard, then start eating for recovery. That will allow your body to recomp some and it will give you time to think about whether you want to focus more on strength or appearance w/o sacrificing either.

i'll keep this in mind. thanks!

squats.. again lol..

65x5
65x5
95x3
135x2
155x2
185x2
205x1

then I did about 12-15 singles with 225.. "backed down" with singles of 215...205...185.. and hit a couple singles of front squats with 135 but was dead

finger is feeling MUCH better.. no doubt it will be ready to go next week as long as I stay focused and NOT do anything upperbody til then

just had a quick squat session.. going again in about 5hrs

65x5
65x5
95x2
135x1
155x1
185x1
135x1 5 sets and gonna foam roll for about 15min

eat sleep eat then squat again

I don't follow what you're doing. It looks like you're just squatting every single day, sort of winging it on the weight and rep schemes. I know you're letting your finger heal. What exactly is your plan while your finger is healing and what is your plan for when it has healed?

I pretty much am winging it with the squat weights. I read that John Broz interview and he says you can squat everyday and so far I believe him even though I'm not maxing out everyday or even getting close to it.

My finger is healing and I really hope its ready to go on monday. I can close my hand now but when I squeeze there is some realllllly minor pain. I suspect that minor pain would just end up being a big pain again if it acts up, though.

My plan starting monday is to follow SS for squats but I'm really not sure what would I should start at. I will check tomorrow (friday) how 195 feels for 3x5 and decide from that if I want to do 195 or 205. I'm not in a huge rush but I'd like to be able to max 315 by summer.

As far as upperbody goes, I'm undecided on doing 5/3/1 or just sticking to SS as it is written.

My program when I reach a 315 squat will most likely be 5/3/1 because I really like Wendler's approach to lifting and I can set rep PRs every week pretty much

didnt squat again because my damn gym was closed. free gym but not 100% accessible at all times.

ended up running 5 40 yard slight uphill sprints as usual. calves were killing me so I stopped

Just use the typical SS method for determining your starting weight, here's the link: http://startingstrength.wikia.com/wi..._First_Workout

Thanks.. will do this today.. I suspect I'll be around 200 or so

195 felt easy and 205 felt like I slowed down a lot so I will split the difference and just go with 200

squat

65x5
95x5
135x2
165x2

185 x 5
195 x 5
205 x 5

front squat

165x1
165x3
135x3

squat
225x1
225x1
205x2
205x2

bench (wasnt supposed to do this but im an idiot.. finger feels fine, though)
95x5
135x5
185x2
205x2
225x2 paused
245x1 paused

pushups
3x20

going to take the next two days off from lifting but most likely going to hit a few sprints

have a great weekend whoevers reading this

monday night

supposed to start SS for squats but im gonna give my finger another week. it feels prettttty good tho.. i hit 135x5 on military with no pain and a 275 trap bar DL. after the DL i felt something in the finger but it went away after a few minutes. not going to go over 135 in military/bench if i do any and not gonna do any more pulling this week.. which makes just about 3 weeks full of no upper back or DL... the 275 felt super easy on the trap bar though

squats

45x5
45x5
65x5
95x5
105x5
135x5
165x2

front squat
135x1
155x1
185x1
205x1 (PR) got this on vid.. looks like i coulda did 2 more reps or 10 more lbs

squats again
225x5 (this was really tough, had to take a couple of seconds before last rep)
225x 1 for i think 3 singles

ended with front squats and did a buncha singles with 155 and 135 just to get some volume in

squatting again tomorrow..

this squat all the time thing is pretty fun actually. i feel like i havent lost much power in military but bench press im sure is losing a ton of power and my form is terrible there last time i tried

tuesday night

didnt have any real food today.. was running on two oatmeal/whey shakes and took some caffeine before i went to the gym

front squat
65x3x3
95x3
115x2
135x1
155x1
185x1
205x1
215x1 (PR.. was too scared to attempt 225)
205x1 for 3 singles
185x1
165x1 for 2 singles

DL because im an idiot.. finger feels gooooood though. happy about that
225x1
275x1 for two singles
295x3 with straps.. form was bad I'm sure after the first rep

clean 135 then strict press for 10.. this felt easy..

surprised I had so much energy today. eating some greasy chinese food now to get some calories in. I cant wait til next week and I hope I dont do anything stupid this week to my damn finger. its been stopping me from lifting heavy things for a while now but at least I can still press with the best of them lol