Jerk 3s 235, 225, 215
Squat 3s 322, 305, 285
Pp 3s 205, 195, 185
Bench 215x3, 205x3, 195x6?
Jerk drives 305x1x5
Press 150x3, 145x3, 140x5

Last heavy push day of the training cycle. Everything is a pr so that's cool.

My wrists were not happy benching

Pc 215x1x3, 205x1x3, 195x1x3
Clean pull 3s 265, 255, 245
Clean dl 3s 295, 285, 275
Hang clean pull 3s 245, 235, 225
Row 180x5, 175x5, 170x12
Chins +35x5x3


Everything but pcs were hard

your workouts always look as if they would take me 3hrs

Jerk 215x3x3
Squat 290x3x3
Pp 195x3x3
Bench 205x3x4, 5
Jerk drive 305x1x5
Press 145x3x4, 6

Snatch 195x1x3, 185xoo, 175x1x3
Snatch pull 3s 225, 215, 205
Snatch dl 3s 265, 255, 245
Hang snatch pulls 195x3, 185x3x2
Row 170x5x3, 8
Pullups 10,8,8

hey bro

I just realized my shoulder strength is waaaaaay behind everything else. Any tips for how I best program/progress?

Push press for sure. Then add some strict accessory work.

As you can see I've been doing 2x a week pp plus Bench and ohp. You could do the same or incorporate db or incline work. I personally have had some issues with klokov press but obv people like that too.

Thanks

Cj up to 245, 256x, 236x1x2, 225x1x2
Squat 326x2, 306x2, 295x2
Pj 216x2, 205x2, 196x2
Jerk drive up to 315
Press 155x2, 146x2, 135x2

Weights getting heavy. I had a very degenerate weekend so im happy enough to hit some slight increases in weight.

Ps to 185, 190x, 175oo, 165oo
Clean pull 3s 275, 260, 245
Hang clean pull 3s 255, 245, 235
Pullups 3x10
Back ext 3x10

Managed to get myself sick. k.

So how do you feel about working up to a top set then dropping weight and hitting the same rep range reverse pyramid style? Good way to train? Faster gains than other methods? More or less efficient?

I'm doing this now for main lifts and had pretty good success with it for upper body before. I feel like this is kind of uncommon and most people do one of 3 approaches most of the time: 1.) straight pyramid up to a top set doing fairly challenging sets before the top set, 2.) sets across, 3.) warmup with very easy sets and go straight to a top set then drop more substantially and get in volume with submaximal sets.

Up the glutamine dose (not sure if science)

Syndrom my glutamine dose is currently 0. I'll start taking it, then up the dose a$ap.

@evo, lots of excellent questions. Honestly don't think I can say whether the method gives better or more efficient gains. I can just give my own opinion on how much I like this style.

I think it makes complete sense to put your most important set first when you are fresh. There's also a nice mental benefit of only needing to be locked in for one set as opposed to sets across . Once you hit your top set for the day nothing will be that hard again. 3x5 or 5x5 can suck if set 1 is difficult and all you can think about is how you have to do it 2/4 more times.

The only problem I see is that it may be harder to get as much volume this way. Every set being closer to failure means you fatigue faster. If you wanted to do 5x10 or 5x5 this way it would be 100, 95, 90, 85, 80% or something. Whereas you could hit sets across at 90.

My specific program has a strength day of 3 sets reverse pyramid 100, 95, 90 and a volume day of 5 sets across @90. Kinda like Texas method but realizing you don't have to completely stop after 1 top set.

tldr I like it a lot

Pc + Pj 225, 235, 240
Fs 275x2, 260x2, 245x2
Pp 205x2x3
Jerk drives 295x1x5
Press 145x2,2,6

Super happy with the first 2 lifts, both prs. However it's super lol bad that my Pc+Pj is 95% of my cj. And there was some unsightly upper back rounding on the front squats.

I usually have upper back rounding as well but I tried a more Liao Hui - style front squat grip (where you hold the barbell more as if you were going to do a push press, with elbows more down and shoulders a bit shrugged) and it helped a ton with keeping my lats tight. I frontsquatted 290 yesterday which is near max and I had 0 rounding and was also more vertical.

Ps 175, 165oo, 155oo
Snatch pull 235x3, 225x3, 215x3
Hang snatch pull 205x3, 195x3, 185x3
Pullups 3x10
Back ext 3x10

Light-ish bc I was sore from yesterday and need to max tomorrow

Syndr0m I can't see that pic but I'm not sure grip or elbow position is the issue. I think I just am super weak at whatever muscles are involved, and I need to fix it. Kinda at a loss for how, other than doing front squats which I hate.

Ya, sure, may be. I'm just presenting you with the opportunity to find out whether using this kind of grip might help fix it or not. For me, it brought along much more efficient use of my lats, which allowed me to stay much more upright. So it wasn't a strength issue, but a muscle activation or form issue.

Best case scenario it magically solves your problem and you'll be frontsquatting a lot more a lot faster. Worst case scenario, you try it and it didn't help. But hey, it's your life! haha

Snatch up to 90x, 93o, 97o pr, 100 xxxx
Cj to 110xo, 115xx
Fs to 128 pr
Curls, lateral raises

Really want that 100kg. I was tired after all those attempts.

I tried that fs grip but didn't notice much difference either way.

nice PRs! where are you missing the 100s?

I'm pulling it into decent position but not being active enough on the catch, both in pulling myself under and aggressively locking the elbows.

Cj 225, 235, 245, 255xo pr, 260 pr, 265 clean
Squat 315x1, 305x2, 290x2
Pj 230x4, 245x2
Jerk drive up to 325
Press 160x2, 150x2, 145 x2

Drink for 12 hrs, set prs the next day. Need to consult downtown, kc, weasel, saw etc. to see if this is sustainable.

I was supposed to hit 330+ for 2 on the squat but after 315x1 was slop as fack I decided not to even try

Next time drink for 13 hours and don't miss the 265 jerk imo. Congrats on PRs anyway.

Elite advice, will try.

Lol at that celebration. I'd get laughed out of the gym for anything more than a fist pump after a pr cj at weight that everyone else snatches.

Ps to 185, 195xx, forgot backdown sets
Clean pull 3s 285, 270, 255
Hang clean pull 3s 265, 250, 235
Pullups 10,10,8
Back ext 3x10

I'm bad at power snatching