Will be tracking weight loss too for a little while (2 months?)

Started @ 185lbs on May 24th

Last Night: 182lbs

Recovery day... weeeeeee

Front Squat
1x10x45
1x5x75
3x5x95

Didn't want to do any more weight than this because it hurt my shoulders...
A: I'm a pussy
B: I'm doing it wrong
C: Its supposed to hurt
D: All of the above

Bench
1x10x45
1x5x95
3x5x115

Chin-Ups
3x5

Hang Power Snatch Practice
?x?x45

So my arms got more tired than my legs... but it was my first time ever doing it.

Hang Cleans
?x?x45

blarg. I can not get into the rack position
my upper arm will not go parallel to the ground. Even if the bar is sitting on the hooks of the rack, and I am trying to get up under it, I can not get into position. wtf. Tried various widths of grips, various numbers of fingers under the bar.

Watched the SS video on cleans before I went to the gym today... they make it look so easy :x

Felt dead this morning when I woke up. Not sure if I am sick or its just the lack of calories, but I fell asleep yesterday at 6:30 -> 9:30 then slept again from 12- 8am then again from 9am-> 10:45. Body just felt totally drained. Weird. Sacked up and made it to the gym for intensity day tho

Squat
1x10x45
1x5x135
1x3x225
1x2x255
1x5x285

Felt like the weight was going to dig a hole and bury my ass right there in the squat rack. My 5th rep was even slower than in my previous video. I did keep my stance closer and I am confident that I went to parallel this time. I don't know if 290 is possible while eating this light.

Press
1x10x45
1x5x95
1x3x115
1x5x130

Not bad at all. Pressing plates next time

Deadlift
1x6x135
1x2x225
1x5x265

Felt a lot easier than I thought it was going to. Bar was resting very low in my grip, entirely in my fingers. Hurt a little but, but was able to hold it no prob using double overhand w/ no chalk.

Felt good today, despite some weird intestinal discomfort prior to getting to the gym. At 1900 calories today (including PWO shake), which is a bit more than I have been getting. Going to keep trying to get around this much so I don't get head aches or lose too much muscle.

Squats
1x10x45
1x5x135
5x5x235

Pretty Easy. Felt like my lower back was rounding. I really doubt it actually was, but it just felt "weird". 240 next week should be no sweat.

Bench
1x10x45
1x5x95
5x5x140

Felt pretty good. My form is improving with regard to reproducing a good arch and bar path on every rep.

Row
1x10x45
1x5x95
5x5x130

Easy. Form is not 100% yet, but I can feel the difference between a good rep and a bad one. Mostly in how I pull my shoulders back to start the rep, as opposed to just pulling it with my biceps.

Power Snatch
1x10x45
2x5x55
2x5x65

Fun stuff. Still had some gas in the tank after my normal wo, so I figured I could practice. Just started from the hang / 2nd pull position. Using hook grip. Felt much better than last time. Focused on keeping arms straight and letting my jump move the bar. Will continue to do this when I have energy and on recovery days. Will eventually get a video, but I am probably so laughably bad right now its not worth it.

Recovery Day..... yawn. I might have to come up with something to entertain myself on these days... barbell complexes or something.

Squat
a bunch w/ light weight

Front Squat
Trying out a bunch of different grips. The clean rack position is still very uncomfortable on my wrists, and I can not get my elbows to point forward, they point like 15-20 degrees down
1x10x45
1x5x65
1x5x85
2x5x105

Press
1x10x45
1x5x65
2x5x85

Pull ups
3x5x0

Power Snatch
1x?x45
1x5x65
1x2x75

Cool stuff, form sucks. Getting better and I am enjoying it. Would be awesome if I could use these instead of cleans eventually.

Had a BBQ chicken sandwich and a double order of fries for lunch today.... god I love cheat meals. Felt like I ate too much all afternoon, but by the time I made it to the gym apparently all the calories gave me some extra energy.

Squat
1x10x45
1x5x135
1x3x225
1x2x265
1x5x290
1x1x295

Before I got to the gym and during the warm up reps I was not sure at all that I was going to be able to pull it off. Got it out pretty easy though. Felt good. Depth could be like a few more inches I guess.

Video: http://www.youtube.com/watch?v=GG5pIAl5JL8

Bench
1x10x45
1x5x95
1x3x135
1x2x155
1x5x175

Not bad, went up alright. Could have done another set after this, probably for 4 reps though.

Deadlift
1x8x135
1x3x225
1x5x275
1x1x315

Felt pretty good. Double overhand w/ chalk on the 5rm. Grip got worse on each rep. I bought straps but not sure if/when I want to start using them. The 1rm after my work set was just for the hell of it. Tried to pull it overhand and it didn't budge. Pulled it with a mixed grip pretty easy. Felt a twinge of pain for 1-2 mins after standing up in/near my infraspinatus on the supine side of the grip.

Video: http://www.youtube.com/watch?v=0vvsE-0SYxA

Curlz
1x8x30
7/6/5x60

Why not?

PWO weight 180.6lbs

FU volume day.

Squat
1x10x45
1x5x135
1x2x225
5x5x240

Heavy. Energy low... tried to eat "a lot" today. Lack of sleep maybe??

Press
1x10x45
1x5x65
1x3x95
5x5x110

Slow.

Row
1x10x45
1x5x95
1x3x115
5x5x135

Pretty worn out from the other 2 lifts, but this was not bad.

Was supposed to WO yesterday, but got woken up very early and was too tired. Went today, and will go for volume day on Tuesday. I hope that's enough time to recover.

Post WO weight: 178.8

Squat
1x10x45
1x5x135
1x3x225
1x2x275
1x5x295

Came up on my toes on at least one rep. Plus my depth is questionable. Did not feel as good as 290 did last week. Oh well... 300 next week

Video: Youtube

Press
1x10x45
1x3x95
1x2x115
1x3x135

Ugh. Got a video for the first time, and of course its the day where I fail miserably. I push pressed up my first rep, so I don't count it as a strict press rep. I do this pretty often. Is that ok/standard? I pause at the top normally and have a hard time starting from a dead stop at the bottom.

Video: Youtube

Deadlift
1x8x135
1x2x225
1x5x285
1x3x285

All double overhand. Used chalk for my work set, and used straps for the 3 bonus reps. First time ever using straps, felt kind of weird. Will have to work on getting them into a good position. No Video.

Barbell Curls
1x7x45
7/6/5 x 55
Did them in the squat rack

hmm. i'd probably redo 295 because of the depth and the fact that it was still hard.

can't tell for sure but your press grip looks too wide, elbows aren't forward enough so the bar sits somewhat low on your chest. i don't really like the thought of push pressing the first rep because you'll never train the bottom portion without the stretch reflex. although that's exactly like the bench press so i have no real basis for saying it. if you continue doing it like this you should at least try to perfect your push press form. rack the bar on your shoulders, drive through your heels.

When I press, I have been holding the bar on my sternum like right below my clavicles with my elbows down. I tried doing it from the "rack" position and it felt awkward. I will work on that though. I will watch the SS video on press again.

I think doing 295 again and focusing on hitting a good depth is not a bad idea. Thanks for the comments.

no i'm not saying to press from that position, but to push press from there if you're going to continue push pressing the first rep anyway. but when you get to pressing, your elbows should be more forward which would raise the bar up a little.

Volume day weeeee

Bench Press
1x10x45
1x5x95
5x5x145

Shoulder was hurting a bit w/e

Squat
1x10x45
1x5x135
1x2x225
5x5x245

Not bad. Not easy, but I guess that's the point...

Pendlay Row
1x10x45
1x5x115
5x5x140

Easy.

Dips
3x5

Recovery day.

Squat
1x10x45
1x10x135
1x5x185
1x3x235
1x5x135

Incline Bench
1x10x45
1x10x95
2x5x135

Chin-Ups
3x5x+0

Back Hypers
3x10x+25

Ok so tried a little experiment today. Let me be the first to say it failed. Trying to lift intensity day the day after recovery day is fueled by false hopes. I got 9.5 hours of sleep last night. Ate a big breakfast and a big lunch. Was feeling great, figured I would go lift the world. The bar thought otherwise...

Squat
1x10x45
1x5x135
1x3x225
1x2x275
1x3x300
1x1x300

Bench
1x10x45
1x5x95
1x3x135
1x2x155
1x2x180

Deadlift
1x8x135
1x3x225
1x3x295
1x1x295

BB Curls
1x10x45
3x5x65

Now I see why bro's do these. Can bang out 3 sets even when my body feels like ****.

BB Shrugs
1x5x135
2x5x225

First time ever doing them, just wanted to see what it felt like. Probably won't do them again.




So, of course I was rather demoralized after this WO. Not sure how much of the failure is due to not taking a day in between recovery and intensity, and how much of it is due to the fact that I just can't keep progressing while eating 1k cals under maintenance.

Post WO weight 175.8