Why do you go to gym thats closed more or less every weekend?

It's a university gym so it has limited hours during spring break. But it is $260/year, 7 full sets of bumper plates, 16 squat racks, 13 benches, 12 rowing machines, pool, indoor track, college girls, etc so I put up with the occasional inconvenience around Christmas and spring break.

I also do have KBs up to 2p, a pullup/dip/leg raise station, and a 45 degree back extension at my house, but they don't get a ton of use because I prefer just program around the gym being closed.

Nice hang snatch. What's the weight at right now? 165?

Thanks. I feel like a lot of the issues I have in the snatch stem from being slow and sloppy in the 3rd pull. I'd do more heavy drop snatches, but they really bother my wrists.

I'm around 165. Over the last 6 months probably 5 lbs of muscle has migrated from my legs/ass to my upper back, chest, and arms. Hopefully as my back gets strong again and I resume squatting heavy I'll get up to 175 or so.

3-26

Speed Pulls- 220 vs orange bands on the minute
High Bar Squats- 88x6x2, 154x4, 198x2, 220x5x3
Ab Wheel Rollouts- +50x6 immediately followed by BWx10, twice
Side Bends- 85x10x2
Swiss Ball Situps- BWx15x2

I like this lift. Nothing too hard but I feel like it will be beneficial. Paused some of the squat reps just to work on staying tight in the hole.

Migrating muscle mass, the more positive version of muscles turning to fat. You must have good genetics.

I was describing the effects of my training and not the mechanism of the results, duh. I do think that I have decent enough genetics, though I seem to get injured a lot despite being pretty consistent with SMR and stuff.

FWIW the advanced volume training is pretty sweet. Especially if your upper body lifts are stagnant on a more SS/TM style template. I hated 5/3/1 for upper body lifts last time I tried it, but I think I would get a lot more out of it now that I've become much more competent at assistance type lifts.

On that note I've "finalized" the template I'm going to be working with going forward:

Lower Body A: Volume high bar squat, shrugs, abs
Lower Body B: Speed Pulls, light high bar squat, abs
Lower Body C: Max effort low bar squats, shrugs, abs
Lower Body D: 5/3/1 deadlifts, speed low bar box squats, abs

Upper Body A: 5/3/1 bench, 8-10 rounds of 5 rep horizontal push/pull superset, 3-5 rounds of 10 rep horizontal push/pull superset
Upper Body B: 10 rounds of 5 rep vertical push/pull superset, 3-5 rounds of 10 rep vertical push/pull superset
Upper Body C: 10 rounds of 8 rep arm superset, 3-5 rounds of 12 rep arm superset

Will be doing a lower body day, then an upper body day, then a rest day. And continuing to eat a lot.

Successful troll...

Do you mean performing assistance type lifts? If so, what do you mean?

You change your programming up quite a bit, sir.

I mean when you spend 6+ months doing SS/TM (or more like 2 years for me) transitioning to 5x10x50%-60% type assistance work is not easy. If you're doing the boring but big template it is tough to force yourself to use competition form in the main assistance lifts given the duration of the sets and the weights used, but I think that's pretty critical. So is taking an appropriate rest interval so that fatigue accumulates but you do not get to failure.

I could bang out sets of 10 at 125 on the bench with a 10X0 tempo, no leg drive or upper back tightness and 5 minute rest intervals all day. And I'd get nothing out of it. But I think now I understand that to some extent 5/3/1 is telling you "50% to 60% is light enough so that you won't get burned out on your assistance work, now lift it in a way to make it challenging". Dunno, maybe that's covered in the book, I never read it.

I would say I make slight variations. The template I posted is the expanded version of the one I discussed with Tha Grind a month ago, and is basically what I've been doing for the last 4 months, just with increased squatting frequency/non-linear programming now that I am starting to trust my back again and my squat is getting back to above 80% of its previous levels.

Haha, love this statement

DF,

How far are you from Everett?

I saw this gym in a log post made on EFS. It sounds pretty awesome for something that could cost <$30/month.

-4 platforms, GHRs, Reverse Hyper, Monolift, Multiple EFS Racks, Heavy Med Balls and Kettlebells, Tires, Kegs, Sleds, Safety Squat Bar, and a whole bunch of Strongman stuff

From my house that gym is 10 minutes in no traffic and 45 minutes in bad traffic.

I've lifted there before. It is undoubtedly a great value. The strongman stuff is not available for everyone, you have to be a part of their club and prove that you're not going to kill yourself.

I've been thinking of going to a Strongman Saturday but will probably wait until I'm really feeling good about my back.

if/when I move to boston, TPS is a place I will certainly check out, but yeah, it's not a very convenient location from anywhere, really.

this will work, obv, but I'm not sure I love it. 3 squat variants? Why?

It's not really 3 squat variants. It's more like 4 because I'll wind up pausing a lot of the light high bar squats. There's a couple of reasons why I don't think this is a bad idea.

1. Realistically I probably shouldn't be doing any true max effort low bar squats for another 3-6 months. I am currently pain free, but coming back too fast just isn't worth the risk at all. So I'm in no rush.
2. I have done a decent amount of high bar squatting, and I still suck at them because I'm bad at staying tight in the hole and keeping my chest up. I think working on this will help both high bar and low bar squats.
3. I'm getting bored with my programming.

This would not be my course of action if I actually cared about making progress as quickly as possible.

3-27

10 Rounds:
Overhead Press- 135x3
Neutral Grip Pullups- +45x3
Rest 1:40

3 Rounds:
Dips- +45x8
Behind Head Pulldowns- 90x15
Rest 1:30

DB Lateral Raises- 15sx15x3

Press was not too hard, still I'll reset to 120 and get better pumpage.

this is all fine. just stick with low bar imo.

BUT BK HIGH BAR SKWATS

i actually meant to say stick with hi bar

f low bar imo

haters gonna hate

I was just trolling.. I know you know what you're doing lol.. and def F low bar.. too complicated imo

This is becoming more debatable every day.

Didn't realize there was all this low bar hate. I find it much more natural than high bar tbh.

I disliked it at first, but once I figured out wtf I was supposed to do, it feels like 10x more stable.