Its seperated into different periods of the year. Cliffs would be twice a week training. Concentrating on the main lists and progress on them. Assistance heavily focused on dips chins etc.

Yeah, I've only read the first 30 pages or so, but Ra_Z_Boy is about right.

Iteration 3, Week 2, Monday 03 January 2011

Press
10x20
6x40
3x50
3x55
6x60

Chinup
3x8
2x6
= 36 reps

Dips
5x10 +8kg

Wasn't feeling it today. Didn't help that I got to the gym at 15:30 and they told me they were closing at 16:00. Kinda impressed I got through that much work in half an hour really.

Haha, yeah for a 30 minute workout that is some pretty solid work being done.

Iteration 3, Week 2, Tuesday 04 January 2011

Deadlift
???x20
6x60
6x100
3x110
3x127.5
10x142.5

Front squat
3x10x70

SLDL
1x10x80
2x10x90

Wow. I was f*cked after this. Actually, I was f*cked after the deadlifts and probably would have cried or passed out if I had tried 5x10 front squats, so I left it at 3x10.

You're obv lifting more than me on the main lift (nice DL brah), but the 5x10 front squats are pretty brutal. Not sure if I love them for the knees for that many reps...

I always thought front squats kinda sucked for higher reps. Basically everything except my legs fails before they do making decent form difficult despite the fact there is plenty left in the tank so to speak.

Well, you obv lift a lot less with 10 reps - I think my 5RM is ~85 kg, while for 10 reps I do 60 kgs. I noticed Rip recommends 3 rep front squat sets due to form breakdown as well. I dunno, I don't think it's harder to maintain form for 10 reps than it is for a hard 5RM set. The only thing is, it feels more like an endurance fail more than a strength fail. Which is kinda what you were saying I guess? Ramble ramble.

I get a pretty sick quad burn doing high rep front squats... Whatever that means. I don't really feel like my form is breaking down in other areas though...

Also, here is my deadlift:

10x142.5: http://www.youtube.com/watch?v=ITi-NVMtW40

Hips rising first by a long way on a lot of reps.... but I don't know what that means.

Its like Power Cleans. My 1RM and 5RM are probably similar. Once you go up a certain weight it just doesn't rack. With front squats I imagine my 1RM and 10RM are vastly different than for other lifts too. In this case making sets of 10 not very good as they won't be heavy enough to cause adaptation.

It's the classic Rip thing: setting up with your ass too low, causing it to rise and tension being lost in the hamstrings. Rep 3 is pretty flawless, and you can see the bar path being straighter than on rep 1 and 2. Theoretically reps should be easier with more hamstring tension, but our fallen hero Thremp and lots of others disagree with Rip on this. Personally I like the Rip-style, ymmv.

Ra_Z,

a 1RM calc estimated 1RM at 80 kgs with a 10RM of 60. Obv lower than the estimated 1RM of 96 kg based on 85 kg 5RM. Which is saying that you may be on to something about the lack of adaption. Wendler doesn't list front squats as a possible assistance exercise fwiw (but does mention that it can be used instead of back squats...).

I started lowering my ass more so I could keep a more vertical back angle because it feels less likely I am going to pwn my back (have hurt my back dl'ing in the past)... Although, I guess if I'm just raising my hips before the pull it kinda defeats the purpose of lowering my ass in the first place...

Watch just about any OLer deadlifting - they set up super-low, then their ass rises before the bar breaks from the floor. On the other hand, I have problems setting my back properly with my ass at the proper Rip height due to my T-rex arms...so compromises might have to be made sometimes. That being said, I think your form on rep 3 was very good with your ass obviously higher than the previous two.

Lot of man ass talk itt.

Iteration 3, Week 2, Tuesday 04 January 2011

lolconditioning
- 1.5km jog
- 20 hill sprints
- 1.5km jog

Yah, maybe I'll try going back to doing it rip styles (which as you say, is basically what I did in rep3 and some of the other later reps) and see what happens. tys.

Dont miss the "hack squats" in the smith machine... You always catch other people doing lol exercises in the background, I like it

Iteration 3, Week 2, Thursday 06 January 2011

Bench
8x20
6x40
5x60
3x70
3x80
11x90

Incline Bench
10x60
8x60
9x60

Dumbell Bench
9x30
6x30
6x30

Dumbell Row
3x10x45

My pects were way blasted after that bench and incline bench, couldn't db bench up in this b*tch for sh*t YEAAAAHHHH BRAAAHHHHHH!

But srsly, I was pretty happy with that bench. F*ck me it just clicked today.

Bro, you need to copy me (who copied someone else) and include +/- reps/kgs so we can track your progress. Incline bench is pretty sick for teh burn.

Ok brah, will do.

MaxReps4Rollz?

fwiw, here is the summary spreadsheet of my main lifts for the last couple of months.

https://spreadsheets.google.com/ccc?...uthkey=CIL29wE

Although, one reason why I haven't really been logging a +/- thing is because:

a) some days I feel it and some days I don't...
b) i don't seem to repeat a weight all that often on 5/3/1...

I was thinking of comparing Iteration X, Week 2 with Iteration Y, Week 2. So progress between iterations for the same week for the last set. So e.g. you did 8x140 on week 2 of the DL, then did 9x145 on Iteration 2. Obv there will be natural variation due to external factors and one shouldn't be too results-oriented on every single day, but still interesting imo.

ETA: looking at your spread sheet, your progress seems pretty

Yah, that's basically why I started the 'summary' sheet on that spreadsheet. It might be interesting somewhere down the track, and I'm hoping it will show a nice upward trend, but for now, wotevs bro.

Iteration 3, Week 2, Friday 07 January 2011

Squat
8x20
6x60
5x100
3x107.5
3x122.5
8x137.5

moar squatz
5x10x90

lolpwnd

Iteration 3, Week 2, Saturday 08 January 2011

A bunch (maybe 10ish sets of 3ish) of cleans, clean high pull, clean pull, clean pulls off pins, etc from about 60-100kg

Iteration 3, Week 3, Monday 10 January 2011

Press
8x20
6x40
5x50
3x57.5
5x65 (WR!)

Chinup
8,8,8,6,6,6 = 42

Dip
5x10 +10kg

I've never really tested my press in the past, but I'm fairly sure I've never done five over 60kg before, so I'm calling that a 5kg 5RM WR.