7/14:


Front Squat
some WU sets
5x160
3x185
7x205 (1rm 252.8, -.5)

OHP
some WU sets
5x115
3x130
5x145 (1rm 169.2, -6.3)

---
Felt pretty meh overall on the day and decided to end the gym early and go to the beach.


7/17:

Cressey foam roll + lax ball, couch stretch

Squat
5x45
5x135
5x185
5x205
5x235
12x270 (1rm 378.0, +1)

Felt pretty good, last 2 reps were grinders. I will video next week.

Bench
5x45
5x65
5x95
2x135
5x145
5x165
15x185 (1rm 277.5, +4.2)




Dips
10,8,5

Tris were like "Whoa" after the first set.

Pullups
4x3

Ab Rollout
3x10


---

Today was a good day.

But did you have to use your A-K?

An AK would be sweet, but I don't have one unfortunately.

Dude your high rep conditioning is awesome, you should be proud of that.

Thanks. I sometimes worry that I'm not doing enough (read: any) low rep, maximal effort type work and wondering how that will impact my strength gains. Oh well, I've been progressing just fine and at least I'll have these sweet muscles from these high rep sets.

ETA: Finally did a body caliper test this morning, and the chart says I'm at 19.6% BF @203lbs, 163.2lbs LBM.

Looking good man.

It may just be the angle, but it looked like you were bringing the right side of the bar lower down your chest than the left (like the right side was a bit below your pec and the left was about at the bottom of your pec). Also it looked like you had another rep or two in there.

In before you have more LBM than i have LBS

Well, I plan on keeping my bodyweight pretty constant or only dropping a little bit over the next few months. Based on Lyle's model, I could only put on like 1-2lbs/month of LBM. I doubt I'll be able to put on much LBM while maintaining/slight deficit, so you'll have to meet me down here because I won't be adding much LBM for awhile.

Well thats just not gonna happen

7/19:

Cressey foam roll + lax ball on glutes

Cleans:
5x45 hang
5x65
5x95
3x135
5x3x145

ez volume, workin on that form


Deadlift:
5x145
3x185
5x215
5x245
11x275 (1rm 375.8, +2.5)



Hmm, well the first reps are better than in the past imo so I have made some progress. It quickly diminishes though and i'm back to a slightly rounded low back.


Incline Press:
6x45 (noticed shoulder stiffness)
5x140

Left shoulder was giving some issues and I didn't want to injure myself. This gives me something new to fix.

DB Curls:
10x20
2x10x25

Back Extensions:
20,15,13



Not the best accessory day, I guess curlz were alright as 20s just seemed way too light. And imma just put this here so I don't have to keep going back to the second page to check and do maths.

CurrentRepMax
SquatMax	378
BenchMax	277.5
PCMax	185
DLMax	375.8
FSMax	253.3
OHPMax	175.5
RowsMax	214.5

I'll take this from a different angle next time just to confirm/deny. I'm also wondering if what you noticed is a possible contribution to the pain I felt below:

7/21:

Cressey foam roll + lax ball scapula, pecs, bis/tris, and pretty much everywhere that is near my left shoulder

Front Squat
5x45
5x95
5x115
3x135
5x145
5x465
8x190 (1rm 240.7, -12.6)

OHP
5x45
5x65
3x95
5x100
5x115
8x130 (1rm 164.7, -10.8)

Shoulder felt fine after lax ball, but I had no issues with this or the volume from DB OHP. Maybe I already fixed it?... I'll keep up the SMR routine for another week or two just to make sure.

Rows
5x125
5x140
8x160 (1rm 202.7, -11.8)

DB OHP
10x45
10x45
8x45

-----------

Super meh day. Only had 5 hours sleep and didn't eat a solid meal before lifting, just a shake about an hour before.. also no caffeine. I normally would've just waited to go to the gym, but I had to play poker and that's really the only time I could fit it in given tourney start time.

Seems like a pretty solid day imo.

luulz, ya shoulda put a WR next to it, too bad it was spose to be 165.


7/24:


Cressey foam roll + lax ball shoulder area (didn't notice anything really tight or sore, so that was nice)


Squat:
5x45
5x135
3x185
1x205
3x225
3x250
9x285 (1rm 370.5, -7.5)



MMMMMMEHHHHHHHH... I felt like I was losing the grip and I needed to rack it. If it weren't for that it looks like I had a couple more in the tank no doubt.

Bench:
5x45
5x95
5x135
3x155
3x75
10x200 (1rm 266.7, -10.8)

MMMMMMEHHHHHHHH

Dips:
10,8,7

MMMMMMEHHHHHHHH

Pullups:
4,4,4

Last time I did 4 sets of 3, so this is an improvement.

Ab Rollout:
3x10

7/26:

Cressey foam roll + lax ball glutes + pec and left scapula area

Power Clean:
5x45
5x45
5x65
3x95
3x135
3x155
3x155

DL:
5x155
3x225
3x255
9x295 (1rm 383.5, +7.7)

All double overhand. These felt much better than last week and I would've taken video but it was just too busy in the area. PTs with two clients both doing random ass circuits.

DB Curls:
3x10x25

Incline Bench:
7x45
10x135
7x135

Left shoulder was feeling very fatigued and this an accessory, so **** getting injured on some bull****.

Back Extensions:
3x20

7/29:

BW: 200.2

foam roll quads, it bands, inside of legs, and upper back, + couch stretch, and those pistol squats where you're pressing the knees out with elbows

Front Squat:
5x45
5x95
5x135
3x155
3x175
10x200 (1rm 266.7, +13.4)

OHP:
5x45
5x65
3x95
3x110
3x125
9x140 (1rm 182.0, +6.5)



Need to keep my elbows in front of the bar more on the later reps. First time doing this with wrist wraps.

Pendlay Rows:
5x65
5x95
5x115
3x135
3x150
8x170 (1rm 215.3, +.8)

DB OHP:
2x10x45
8x45

I'll get there.

----
Skipped planks because I had to get home. I can do them any time here...

Overall good day. It was nice to eat an actual meal before training on Saturday. I'm also starting to wear some gym swag. Got the TK knee bands and a bag, should have the Wei Rui Contenders here sometime this week. Hopefully by Tuesday for squats.

think I'd choke myself to death front squatting 10 reps

mf'ing strong press yo

What's DB OHP?

That may become a limitation w/ front squats and I might need to up my training max so I do final sets with fewer reps.
dumbbell over head press, 1 45lb dumbbell in each hand and pressing them up at the same time.

are you still doing 5/3/1? are you using the 1rms youre tracking every day for progression or are you following the program moving it up 5lbs/10lbs a cycle?

Yup, still following 5/3/1 (this version to be specific http://www.t-nation.com/free_online_...y_younger_self). I track the 1rms so I can accurately set rep goals to achieve a greater 1rm. I've just been going up the standard 5/10lbs as outlined in the book, nothing special yet.

7/31:

foam roll + some lacrosse ball on my left shoulder

Squat:
5x45
5x95
5x135
3x185
5x235
3x275
9x300 (1rm 390.0, +12)



My conditioning sucks and I know I have more reps in me. The last two looked easy, but felt differently in person.

First time in new shoes and knee sleeves and they both felt pretty good.

Bench:
8x45
5x95
4x135
5x165
3x185
8x210 (1rm 266.0, -11.5)

Meh, whatever..Squat went up so it was a good day.

Dips:
3x10

Chinups:
4x4

8/2:

Weight: 198.8

Cressey foam roll minus pecs, lax ball glutes (forgot shoulders), and couch stretch

Cleans:
some practice work from the hang,
3x45
3x45
3x45

Full
3x65
3x95
2x135
155,165,175,185,190oxx +5lbs

My form is so terrible. I'm actually going to go in this Sunday after watching the Pendlay clean and snatch vids. The gym will be empty and I can just do those to lifts at light weights to get better. I plan on editing together a vid of all my attempts.

Deadlift:
5x185
3x225
5x245
3x275
8x310 (1rm 392.6, +9.1)

Felt good, was tough and I basically reset after every rep.... so it was a longgg set.

Incline Bench:
5x45 (noticed some shoulder stuff)
1x135

Well my left shoulder HATES this lift, so I'm doing something wrong. Time

DB Curls
3x10x25


Back Extensions
3x20

Might try loading these next time?

---------------

Cool video I'm addicted to right now.

That robot guy is a ****ing animal, pumped up kicks dubstep if you aint seen it yet

Wow, sick. Where the **** have I been?

Also, just had a nice carb backload I think and I'm pretty sure this caloric total under my BMR if you account for the exercise.