Snitch is a total squat bro

Arent you missing doing low reps? months of 5-10 reps would bore me to death

Yeah, I'm pretty happy with it.

que tldr drunk rant

tbh I think it's a combo of a few things. I mean, I probably wasn't quite at the end of my linear gains when I started. Like, I was kinda stalling, but hand't really tried resetting much or trying to eat heaps to get through it.

That said, I think for some reason the program sits well with my head... I just got back from a hed(pe) gig and I'm a little drunk, but hear me out...

I found reading Wendler's book kinda motivating, I just like his philosophy/attitude of "just sack up and do it". It made me feel like I'm not going to the gym to work out, or even really with any specific goal in mind, not really trying to hit any specific number. I just go to the gym to lift weights cause that will make me stronger. There's no time frame, no (short term, or even medium term) cycles (like, I know there are 'cycles', but not as in 'right, in X months, I will have finished program Y and move on to program Z'). Just go to the gym every week and lift hard. Do it forever.

I also personally find the fact that I'm just doing each lift once per week motivating because I don't want to waste any training time. I don't want to f*ck up my squat or bench or whatever one week, because I know I have to wait a whole week until I can do it again. It really helps with the focus prior to getting to the gym and between sets and before your big sets. You really want to go put it all in.

end drunken rant

Nah, not missing low reps, or finding it boring at all. You feel like a total bad ass when you pump out 6 or 8 or 10 reps at what not too long ago was around your 5RM. Then follow it up with 3-5 sets of 10 that make you want to spew.

i.e. making progress is sweet

I'll admit, I bumped it.

ditto 'holds back bro tear'

Iteration 4, Week 1, Saturday 29 January 2011

Random

Bunch of sets of 3-5 of hang snatch high pulls(?) and hang power snatches.

http://www.youtube.com/watch?v=aTx7XwT0340

Iteration 4, Week 2, Monday 31 January 2011

Press
8x20
5x30
5x40
3x50
3x55
6x62.5

Chinup
2x9
2x7
1x5
=37

Dip
2x10 +12.5kg
3x9 +12.5kg

Might get a weight belt. Holding db between feet for dips, while badass, is quite impractical.

You can hold them behind your knee.. I used to do that but ended up getting a belt... Nice presss

ty. only like 80lbs to hit my goal press.

My problem with the dbs is how do I actually set it in position... Like, at the moment I balance it on it's end under the bars, lower myself fully, and pick it up with my feet... but it's pretty hard to get a good grip on it...

I'm not sure that I would be able to grab it between my knees then climb up onto the bars...

Iteration 4, Week 2, Tuesday 01 February 2011

Hang clean
2x3x20
5x3x40

Deadlift
5x60
5x100
3x115
3x130
8x147.5

Frontsquat
5x10x70

SLDL
3x10x100
2x8x100

Waaaaaaaaaaaaaaaaa. I'm broken. So hard. I think I need to eat more or this sh*t will burn me out. Also been sleeping crap lately.

Going to learn cleans from "scratch" per Pendlay's vids on California Strength.

Did my first regular deadlift in my work set with double overhand, then mixed grip after that. Tried to go back to double overhand on my 3rd rep, but it wouldn't happen.

I was nearly crying at the end of the SLDLs... I just couldn't lift the bar anymore. Must have looked pretty pathetic.

Also, I'm doing straps wrong. I tried strapping for the 4th and 5th set of my SLDLs, but I was still slipping towards the end of the sets... Need to work that sh*t out.

edit:
Just did a quick tally... Not counting the cleans (because they're whatever), I moved 10,815kg or 23,793lbs that work out.

The strap goes around and under the side of the bar that is closest to you, or whatever the opposite side your knuckles are on.

Is that the nature of your problem?

Hrmm. Yep, that could be it.

ty, I'll give that a try next time lol.

I did the same thing not even realizing that there were two ways to do it.

Your assistance work might be a bit too tough? There's a reason Wendler puts **** like leg presses and leg curls there instead of RDLs, front squats and SLDs...

Because he's a little bitch obv

Yeah he's def south of vag.

Iteration 4, Week 2, Thursday 03 January 2011

Bench press
5x20
5x60
3x72.5
3x82.5
7x92.5

I ain't doin' jack sh*t.

Yesterday my schedule wen't like this:

8am: shake
9-11am: Work
12pm: Two sausage rolls and a jam donut
1pm-3pm: Load house into a truck in 30deg/ 80% humidity (that's 86 for you ameritards) weather
3pm-6pm: Unload house from truck in 30deg weather
7pm: Gym
8pm: Demolished many beer and pizza

So I'm fairly happy that I got 7 reps out tbh and thought I would leave the accessory work on the shelf this time.

Also happy that I even got to the gym... It's so far away (relatively ) from my new house. :-(

Still bowling a perfect game after 3.5 iterations. /thrust

Holy crap snitch numbers look awesome!

Who would have thought I'd disappear for 3 months & everyone would magically become stronger?!?

Yup, 5/3/1 works!

Except he still can't clean or chin for **** :P.

Rip demonstrates how to use straps here. Starts at about 3:30.

Im gonna start doing 5/3/1 for my bench. I have downloaded a .xls file where I enter 1RM and then it says what I should lift, after I have finished the first cycle should I reenter 1RM+2.5kg or should I just add 2.5kg to all lifts?

It's just like magic! I WENDLER 4EVA!

It's true

ty. will check it out.

Add 2.5kg to your 90% max from the previous iteration imo. It basically means in the 3rd week of the next iteration, you will be doing your 1+ set at 2.5kg above what you did the month before.

The only thing I would keep in mind, is that I wouldn't start 5/3/1 unless you are pretty sure you have really stalled. Because of the way you estimate your rep max, then take 90% of it, then start with less weight that that, it will basically be like 6-8 weeks or something until you are lifting higher numbers than your current max.

That didn't bother me too much because while I probably wasn't quite stalled out, I was getting a bit over my random "progress" on SS where I would do something like bench 3x5 at 90kg, then like 4,3,3 at 92.5kg, 3x5 at 87.5kg, then 5,4,3 at 90kg, and random sh*t like that. I'm sure I was gradually getting stronger, but it was just getting a bit frustrating hovering around the same weight.

Iteration 4, Week 2, Friday 4 February 2011

Squat
5x20
5x60
5x100
3x110
3x127.5
6x142.5

Been a very 'south of vag' last two workouts. Moving house, being a pussy, etc.

Also, dude was deadlifting while I was waiting for a squat rack. He was wearing one of those loltastic nylon, velcro belts. While I was standing there he's like 'Sweet belt dude (my inzer obv) I gotta get one like that, you mind if I try it out?' and I'm like 'Sure, go nuts'.

He worked up to triple at 220kg / 484lbs then finished with a single at 230kg / 506lbs. fml.

I'm sick of getting trolled by fairly strong guys.

Iteration 4, Week 3, Monday 07 February 2011

Press
5x20
5x40
5x52.5
3x62.5
3x67.5

Chinup
8,8,7,5,6

Dip
(+12.5kg)
9,10,10,8,10

Don't know if I'm happy or not with that press.

Thoughts are:
- I knew it was going to get pretty hard soon. :-|
- That's the first time I haven't got 5+ reps on a final set I think. :-(
- It's well above where I started. :-D
- I'm making much bigger relative jumps on press than my other lifts. :-|

I think those belts are actually meant to be fairly good for deadlifting?

I know a few guys at my gym use them, im sick of getting brutal bruises on my mufffffffffin tops squatting but ive been deadlifting raw recently. I think its more annoying that I feel my ROM restricted somewhat at the bottom of my squat.

Think im just fat though.