Busto in hawaii's chinups and pullups log.

Monday

Squat (intensity)
Bar x5
95x5
135x5
185x4
225x2 two
255x1 paused
255x5

Lolbench (press grip..paused)
Bar x12
75x10
95x8
135x6
165x3 (paused from here)
190x1
230x5x5
185x10 (close grip, one board)

Deadlift
135x3
185x2
225x2
275x1
305x1
345 fail (idk, 305 was fast)

RDL
225x4 two sets

Chins
3x3 (neutral grip)
2x3r
+10lbs = 3x7r

Squats- 255 wasn't too bad. Main goal right now is to finish sets as quickly as possible. No more 45sec sets for 5rm for me.

Lolbench- 230 was a lot easier than 225. Id pause rep #5 on the first four sets for over 2sec. Set 5 I paused every rep for 2sec and the last rep for 5ish seconds.

Dl- I really wanted to do cleans but my triceps were lolpumped and it was hard to get my elbows high in the rack position. I fff hate DLs especially since I suck at them.

Chins- like Evoken said "busto's chin-ups log". My upper back has been slightly sore for a while now, but it isn't getting any worse. I need to do horizontal movements tho.

look at this douchebag that was lifting at my gym tonight

http://www.youtube.com/watch?v=n4E5kiMRpDk

The ******* is even using bumpers for benching, what a tard.

Soul- lol

Tuesday

Squats for warmup.. up to 225x2

Cleans
95x1 four

Power snatch
95x1 three

Clean and power jerks
135x1 three
145x1 two
165x1 three (3rd set + two presses)
175x1 + press
175x2 (one jerk)
185x1 two
205 fail twice.. loool (I rack it then lose it)
135x3 + 3 press (two set)

GHR
5x5

Chins
3x3 (neutral)
1x5
+10lbs = 5x5

forgot to add, after I failed 205 twice, I did 2x3r of 235 clean pulls with straps. the sets of 135x3 were rage PCs and not squat cleans.

175 clean (bonus press imo)
http://www.youtube.com/watch?v=Ag9ZVl8CBww

Looks like I dont get good extension here. Idk, maybe I need to do cleans more often because I am having the hardest time opening my hips and extending my knees fully. All the bad habits are hard to break. Very irritating. According to old vids, I haven't done a 'good' squat clean since the first of the month.

I also realized that when my head snaps back like that, that I always cut the pull short. Def gotta fix that somehow.

eta: vid of the first 205 fail
http://www.youtube.com/watch?v=PiFX0KScjE4

There's something I don't understand about cleans vs. power cleans.

In your squat cleans, you almost always pull it high enough to power clean, rack it, and then squat it up. This is what I've done when trying to learn the full clean, as well. I'm not sure it's correct, though.

You're clearly strong enough to power clean that 205. If you had just not squatted down, you could've racked it. Yet, the opposite should be true. You should be able to clean more than you can power clean. So, as far as I can figure, either there's an extremely steep learning curve for the clean or you're learning them incorrectly.

A good way to learn a full clean (and develop one that actually allows you to move more weight than in a powerclean) is to practice drop cleans. Basically DL the weight up to waist height and using a slight shoulder shrug practice pulling yourself under the bar and catching it at the bottom of a full front squat.

If you can pull a weight to your waist, and front squat it, then you should be able to full clean it as long as you can get under the bar fast enough.

This is good advice, with the caveat that starting from a "DL at waist height + shrug" is bad advice since it's not really the same bar path as a clean. This "drop clean" drill is best started from blocks with the bar at mid-thigh or hang at mid-thigh.

so basically a hang squat clean without the pull?

Re: drop cleans. I have done them a few times and liked them. I will do them more often starting with my Thursday session. When I did them in the past, they were from a very high hang position but I'll experiment.


Wednesday

Pendlay rows
95x5 two
135x5
165x5 x2 (surprisingly kinda heavy)

Seated cable rows (underhand grip)
135x6
165x6
180x6
195x6

Dumbell rows
50x10
75x10

Chins
2x3r
+10lb = 1x10r


Felt like sht tonight. Took the headache with me to the gym. Kinda slacked with the chins but I did what I had to do (horizontal pulling).

You still pull (& keep same bar path as a full clean), but start higher than you would in the hang. Halfway up the thigh instead of above the knee.

Hm interesting. I've never tried them that way and our coach was pretty adamant about starting from the fully extended hip position at the top of a DL. His logic was that the bar should not be moving at all from the top of the 2nd pull to when you've finished pulling yourself under the bar, so adding an element of the 2nd pull into the drop clean drill just muddies it.

something is probably lost on me but it sounds like an impossible feat. like the bar is actually going to go from moving up after the second pull to moving down when you catch it in real life.

Thursday (no time for drop cleans because I wanted to bench monkey it up)

Lolbench (intensity)

Bar x8
95x6
135x5
165x3
185x3
215x2
255x1 two (paused first set)
280x3 (first two reps paused)
255x3 (paused... close grip)


Front squat (volume)

Bar x5
95x3
135x3
165x3
185x2
215x1 paused
225x3 x5 (failed last rep 4th set)

Pullups
2x7r

Chins
+10lbs = 3x4

Lolbench- huge samoan friend's sweat dripped on my fffff eyelid on the 4th rep of 280 lol wtf. May have been able to grind the rep up, not sure.

Front squat- sick.. failed 3rd rep of 4th set and went for xtra on 5th set and failed the 4th rep there. Prob repeat weight whenever I frontskwat again. May alternate back/front weekly

Pullups- raged 7 reps and stopped first set. Verrrry easy tho

Chins- hang at bottom for a full second then pull as fast as possible. Took it easy with pull/chinups because I'm doing 'heavy' weighted ones for Friday.

Friday

Chins
3x3 (neutral grip)
3x2
+30lbs = 8x5r

Dumbell press (one arm, standing)
20 x6
30 x6
45x10 x4

Tate press
30s x10 + 30x25r (standing ext)
+ Pushups repout (17 reps)


Chins- happy I used the 30lb instead of 45. Doubt I woulda got even 5x5 with it today. Body is feeling beat up.. the tate press + ext + pushups was just for xtra tricepTs work.

Saturday

Morning
Chins
3x3 (neutral)
2x3
2x5

Night (repeated morning numbers )
Then added +10lbs = 2x4r


Sunday Morning
Chins
3x3 (neutral)
3x8r


After the bears lost...
3x3 (neutral)
2x2
+10lbs = 2x2
+20lb = 5x5


Most likely getting more reps in later.

Monday

Front squat (loltensity)
Bar x5 two
95x5 two
135x3
165x2 three
195x1 two
225x1
250x1 (failed 2nd.. supposed to be triple.. wat?)
225x2

Press (volume)
Bar x5
95x3 two
125x1
135x1
160x5x5

GHR
2x5

Dumbell rows
70x10
80x10
85x10

Chins
2x3r
+10lbs = 2x3
+20lbs = 2x3


Frontsquat- idk, tried for a +5lb pr in my 3rm. Hope its just a bad night. I did 222x3 x5 last Thursday.

Press- bittersweet pressing. Rather progress on squats. Pretty tough tho. After first set I was like wow its a bad night for sure, gonna fail presses.

Everything else- took it easy with the rest since I'm doing them again tomorrow. Was studying for abnormal psych exam in between sets lol.

I hate the method of learning complete Oly variants by some arbitrary chopped and mutated variant.

Time to add in rack pulls, hang power cleans, snatch grip deadlifts and snatch balances then.

Tuesday

Random front/backsquats with 95lbs

Clean + power jerk + btn jerk
95x1 four
135x1 two

Squat cleans
135x2 three
165x1 four
165x1 (+ powerjerk) three..
185x1 (+ failed jerk.. bar went forward)
205x1 two fails obv... one rage PC which was pretty easy

Chest supported rows
45x5
90x5
115x5
135x2

Dumbell rows
65x10
85x6
100x7

Chins
Bw x3
+10lbs x3
+20lbs =12

I hate doing cleans/PCs now. I fff suck at them. Have a vid later

Chins- I prob had one/ maaaaybe two more but dumbell was slipping down my calf

wednesday

morning
chins
3x3 neutral
1x4
+10lbs = 1x5

afternoon
chins
4x3


cleans from last night.. 165...185.... 205 fail
http://www.youtube.com/watch?v=ZhRL0-aDAyM

Stop all that grabassery before you pull.

are you a bears fan?

Thremp- huh?

Kpc- cowboys fan...


Wednesday

Squat
Bar x5
95x3 three
135x5
165x3
185x2
205x2
225x1
245x1
265x1 two... 265x2
275x1
225x2 (paused) four

Superset ghr/cable rows

GHR
3x5

Seated cable rows
165x10 x3

Chins
6 x4r

Legs are dead and so are my lats.

Left school early so I can eat/sleep some. I just did 6x3r