Best part of foam rolling imo

Intensity Day

Finally convinced my gf to go to the gym. We went to the gym on her campus, and as I'm warming up for squats, they come over the loudspeaker and say they are closing in 10 minutes. Awesome. Got my squats out, then drove over to my gym to finish the WO. Only wo my gf got was helping me load the bar. :\

Squat
2x5x45
1x5x135
1x3x225
1x2x275
1x5x315
1x2x315

I would have really liked more warm-up, but the gym was closing. Got it all out, but form was a lil meh. Will continue to 320 next time though.

Press
2x5x45
1x5x65
1x3x95
1x2x125
1x5x140
1x3x140

"Jerked" the last rep, after it got stuck right above my head. The extra set was push-presses. Considering repeating this weight, or even dropping back to 135.

Romanian Deadlift
2x5x45
1x5x95
5x5x135

Could have gone heavier. My grip started weakening on the 4th and 5th set. Double overhand with no chalk. Will increase by 10lbs next time.

September 14, 2010

Can't really call these workouts volume or intensity anymore, so I'll just put the date as the title.

Speed Deadlift
1x5x45
1x5x135
1x3x185
15x1x205

Pretty easy. Did not need to take a full 30 seconds in between reps. Grip held up pretty well and was able to go fast til the end. Might increase 10lbs next time.

Power Clean
2x3x45
2x3x65
2x3x85
1x3x45

This was supposed to be volume bench, but my shoulder is still injured, so I am not gonna do any pressing movements for a while. Cleans went OK. I quickly realized that teaching myself cleans while wearing a V-neck t-shirt and using a bar with center knurling is a bad idea. My clavicles looked like I had taken a cheese grater to them pretty quickly. I am having a problem where I don't shrug my shoulders up enough when I go to catch, so the bar is coming in contact with my clavicles first. I also think I don't let go of the bar fast enough, so it's not very fluid. Pretty bad.

Squat
2x5x45
1x5x135
1x4x185
1x3x225
1x2x255
2x5x275

Felt like a good weight. Did not grind any reps.

September 16, 2010

First time ever doing a workout where I didn't squat. Pretty weird.

Deadlift
1x5x45
1x5x135
1x3x185
1x3x225
1x2x275
1x1x295
1x5x315
1x2x315

Wore my do-wins. Reps felt very good. Def made a difference to pull fresh at the beginning of the workout. Should probably only add 5 lbs next time though, might add 10 though. Did not get a video, but will try to get one next time.

Hang Clean
3x??x45
??x??x65

Still trying to get the form down. Did a ton of reps. Got a video of a few sets. Saw some obvious mistakes in a few. Here is a video of one of the sets.

Pendlay Row
1x5x65
1x5x95
1x5x115
3x8x140

Easy.

September 18, 2010

Squat
1x10x45
1x5x135
1x4x185
1x3x225
1x2x255
2x5x280

Pretty easy. This feels like a good weight for "recovery".

DB Bench
1x10x40
1x8x60
1x6x80
2x5x100

Weights are combined for both hands (ldo). Did not feel like doing BB bench and risk aggravating my shoulder. This felt ok, as the weight was pretty light and I was able to keep my elbows tucked.

Pull-Ups
1x4x0
3x5x25

Hit my chin while coming down on one of the reps lol. Using a belt with a plate dangling kind of messes me up, because it starts swinging during my reps. Oh well.

Shoulder still had mild pain yesterday (one day after the DB bench) will take 1 more week off from pressing movements.

September 21, 2010

Squat
1x10x45
1x5x135
1x3x225
1x2x255
5x5x275

Not Bad.

Hang Clean
1x8x45
1x5x65
5x5x85

Slowly getting better. Had some reps that felt really good, some that were obv worse.

September 23, 2010

Squat
1x10x45
1x5x135
1x3x225
1x3x255
2x5x275

**** if I know what weight I should be doing, but this felt easy. So w/e.

Pendlay Row
1x8x45
1x5x95
3x8x145

Wore my belt for the second 2 sets. Felt pretty good. Will probably continue to do this, and also maybe try using the belt for deadlifting again.

Power Clean
1x8x45
2x3x65
8x1x85

Did a bunch of singles. Form is still pretty bad.

September 25, 2010

Did not get much sleep last night. Had a weird cramp in my right quad before/during the workout. Last workout without pressing movements, will try to do volume bench next time. Should probably repeat my previous weight though.

Squat
1x10x45
1x5x135
1x4x185
1x3x225
1x2x265
1x1x285
1x5x320
1x3x320

Depth is bad on the set of 5. Depth looks passable on the set of 3. First rep of the 5 was weird, weight kind of shifted laterally. Will continue to 325 next time, unless anyone has a good reason why I shouldn't.

Romanian Deadlift
1x10x45
1x5x95
5x5x145

Easy. Increase by 10lbs for next time.

Form looks solid imo. Difference in camera perspective also skews perception of depth, although I agree that the fives still look sketchy. Did you feel the difference as well?

Not particularly, but I have had issue with hitting appropriate depth before. So I guess I will just have to go a bit farther than I think I should.

September 29, 2010

Bad workout. I suck at eating and I suck worse at sleeping.

Speed Deadlift
1x8x135
1x3x185
15x1x215

Pretty easy. Tried using a belt, but i suck at using a belt for deadlifts. It gaps in the back. Took it off after 5 reps.

Bench Press
2x5x45
2x3x95
1x4x135
2x5x155
1x5x135

Shoulder still hurts and I hate this lift. >:|

Squat
1x8x45
1x5x135
1x3x225
1x2x265
2x5x280

Not bad. Was a bit fatigued when I got to these. Might do them first in this WO.

October 1, 2010

Took a 1.5 hour nap before going to the gym. Didn't get there until 40 mins before it closed.

Deadlift
1x5x135
1x3x225
1x1x275
1x5x325

Felt ok. My low back is a little sore right now. More like just tired, but w/e. I feel like my back is a little too rounded on reps 4&5. Feedback appreciated.

Hang Clean
1x5x45
1x5x65

Gym was closing. I plan on doing a lot more cleans this month, since I won't be benching or pressing.

looks like bar moves forward most reps. with that horizontal of a back your shoulders are too far in front of the bar, scapula etc. whatever. what you won't have with that setup is hips rising first, but you will have more trouble keeping your back extended. i'd try letting your knees bend more to get shins to the bar. hips should end up lower, scaps in line with bar.

then if you want, try flexing your hamstrings tight (think leg curl) before you lift the weight. i think i like this cue and wonder if other people feel good about it.

Yeah I did notice the bar moving forward, while watching the video. I was trying to start with the bar as close to my shins as I could, and focusing on not lowering my hips when trying to get my "chest up". I will lower them a bit more next time.

Also, I am pulling with my oly shoes, which is weird, but I like it so far.