4/11

5:45PM

Front Squat
3x2x315, 5x275

Pendlay Row
3x5x205

Pullups
12, 11, 10, 9, 9

Wait is the gf you are flying to Seattle with still that same one you ended up with because of that collage I made a few years back?

Different lady. I had completely forgotten about that

damn the bird is a pimp!

4/12

5:45PM

DL
405, 425, 455
3x405, 5x365

Bench Press
5x185, 5x195, 7x205

Still suck at bench, but making progress.

Pullups
12, 11, 10, 10, 9

4/13

5:45PM

HBBS
2x365, 2x385, 2x405



OHP
175, 185, 195, 205f
2x10x135

205 was right at my eyes. 195 felt like it got above my head quickly, so I went for the crazy jump.

Taking the day off from pullups.

4/14

2:00PM

OHS
3x155, 3x175, 3x185, 3x200

Last rep on each was paused for 3 seconds in the hole. Planned on doing 3 sets at 200, but I got a stress headache on the first set. Decided I shouldn't do that anymore.

BTN Push Press
5x135, 5x185

Pinched my finger between bar and j-hook on that 185 set and it started to bleed. WTF. Had to get a band-aid for my ouchey. Decided I probably shouldn't do any more of that too.

SOTTS Press
3x3x95

These felt like ****.

WOAT training day. Lifting weights is hard. Planning to do pullups at home today and go on a walk later.

4/15

After the terrible session on Friday, I took Saturday off.


4/16

Bought an Airdyne for $40. Rode it for about 10 minutes, and then went on a 5 mile hike. Saw some waterfalls and ****.






4/17

9AM

Airdyne
5 min warmup
10 rounds: 30 seconds on, 30 seconds off

Pullups
12,11,10,10,9


11AM

HBBS
5x250, 5x290, 10x325



OHP
5x115, 5x135, 8x150

Think I could've got another rep based on video.



Dips 1a
3x8xBW

Ab Wheel Rollout 1b
3x8

I have finally created some programming that is mostly based off of 5/3/1 for strength progressions. Also included in programming is cardio, bodyweight exercises, and mobility drills. WIM folks.

Sweet hiking views!

When you do BTN pushpress, is it snatch grip or closer in? I could see setting it down on my finger in a snatch grip--happens to me in OH squat all the time.

Yup those were snatch grip. I usually remember to adjust my hands before racking, but I just wasn't being mindful on Friday.

4/18

7AM

Airdyne
10 minutes, slow pace

Pullups
12,11,11,10,9


6PM

Bench Press
5x135, 5x160, 10x180

Pendlay Row
5x135, 5x160, 11x180

KB Swing 1a
3x10x70

Back Extension 1b
3x10xBW

I was looking at your snatch form. Why do you lean so violently back and lead with your head?

Is Pyrros your inspiration?

(I model my body after Vardayan. But love PD neck swing.)

It's one of those things that just always felt natural to me, I suppose. I remember someone else bringing that up some time ago and I tried to fix it by finding a focal point on the horizon, but obviously that fix didn't stick. Maybe I saw some Pyrros video way back in the day and it just happened, but it's not something I have consciously done.

Not sure if I ever picked an inspirational weightlifter. Pyrros is cool, Zlatan Vanev has one of the greatest training videos of all time (https://www.youtube.com/watch?v=N4fcZHwCVKw), Ilya obviously great, and any number of other lifters.

4/19

7AM

Airdyne
10 minutes, slow pace

Pullups
12,12,11,10,9


5:30PM

Front Squat
5x225, 5x250, 5x280

I forgot how much I loathe front squirts with reps >3... I'll probably change up my scheme to 3,3,3+, 2,2,2+, 1,1,1+ and modify percentages.

SOTTS Press
3x5x65

Form terrible and I can feel the barbell being pushed out in front of me. Luckily it's light enough that I can hold it there, but I'll be stuck at this weight or slightly heavier for awhile.

Push Press
3x3x185

Starting super light on these so I can work on form and easily make progress week-to-week.

SOTTS is btn snatch grip press in squat position or something else? 3x5x65 seems like too much weight for that. Would be sick.

Edit: oh sorry it's pounds. In that case completely standard. What's the most you ever did?

I guess I was doing Sots Press according to this, so standard OHP in the hole of a front squat: https://barbend.com/sots-press/

Didn't realize there were two variations here. And I remember doing 185 at one point, http://forumserver.twoplustwo.com/sh...postcount=1394

Oh yeah I think the OHP one is the original one Victor Sots did, but then over time people just started calling the snatch version SOTS too I guess.

That's impressive, I didn't expect your flexibility to be that good (even if you're falling forward). I don't even think I can do them, never really tried. But 185 is crazy. Make a video some time.

4/20

5:30PM

Deadlift
5x255, 5x290, 8x335

Dips
5x8xBW

Cable Pull
5x8x85

4/21

6PM

Snatch
220, 225, 230, 235, 240xx


C&J
265, 276, 285, 295, 305x

Back felt a little fatigued after deadlifting the day before. If I switch up my programming a bit to add in a rest day before weightlifting day or move DL to earlier in the week, that may provide for a better performance.

Chinups
BWx15

I have been doing mostly neutral-grip pullups and I wanted to go for a a high rep. I know everyone says supinated > pronated for max reps, so I went for chins. Well, my lats felt some strange stretching here. It just didn't feel like my normal pullups to me. Also, I think I strained my left trap on this set and now I can't turn my neck very well. So, that's fun. Basically I need to mix up the grips used on pullups more often.

what do you think of your bar speed during the first pull?

Don't forget turning your back foot in on the jerk, you're off on all reps.

That it's probably a similar pace to what I used to pull. What do you think?

Still waiting on you to elaborate on the good gyms in Seattle.

Looks like it is pointing a bit out on those reps. I'll be getting more reps in at lower weight over the coming weeks, so I'll work on it.

Neutral grip pull ups are the best. I feel like I can knock out 20% more on a max set vs supine and 35% more than pronated.

How can you be bad at bench with T rex arms?

I've just never been that good at them. And since I was never good at them, I didn't train them as much. Unlike squat where I've always been pretty strong, so I trained it more frequently.

I believe PR was either 275 or 285 back in like ~2014.


4/22

9:30AM

Airdyne
30 mins LISS

Also did some pullups but didn't track them.


4/23

12:30PM

HBBS
3x275, 3x315, 7x345

https://www.instagram.com/p/BTPTtxEj6-B/

Had 1 or 2 more in the tank. Ankles caving slightly and going onto midfoot.

OHP
3x125, 3x140, 7x160

Dips
4x8xBW

Ab Wheel Rollout
4x8

Pullups (Neutral Grip)
13,12,11,10,9

Pretty solid day overall

4/24

6PM

Bench Press
3x145, 3x170, 10x190

Pendlay Row
3x145, 3x170, 10x190

Pullups
10x5xBW