Bar path was definitely forward. Might have been able to make it if I didn't jump backwards a couple inches during the third pull.

Also in trying to keep the bar closer during the second pull, I had some early arm bend, which I think made my third pull slower. Based on what I've seen from other beginner Oly lifters, I can overhead squat much deeper and heavier than most. By having a ****ty third pull I'm not even giving myself a chance to use those strengths to my advantage. So basically, bar path in my second pull and my overall third pull are what prevents me from having a good snatch, and not the height of my second pull or my ability to recover once I catch the weight overhead.

Anyway that snatch video is a couple months old and I don't see myself Oly lifting again anytime soon, just thought some might like to see it.

I use to squat out in the open on a stand and not in a rack, and I would look straight forward. In trying to generate more hip drive I returned to the "look down" cue that Rip teaches a couple months ago. I'm not very proficient at it yet and once I get better at engaging my hamstrings sooner the good morning action will probably decrease, but in the meantime I'm still stronger this way. I have a really short torso, so as long as my upper back can keep the bar locked down and secure I don't miss reps because of excessive good morning.

Alright, no biggie anyway - squats looked more than solid.

Yeah they definitely feel better than the last time I was at 315x5, due mostly to knee sleeves, better warming up, and increased soft tissue work. My PR is 325x5 and I'm hoping that despite being on a small deficit I can get to 340x5 or so this go around.

5-10

Squat- 45x5x2, 135x5, 185x4, 225x3, 265x2, 285x1, 295x5x5
Bench- 45x10x2, 135x5, 155x3, 175x2, 192x5x5
DB Row- 100x15 each arm, 10 each arm

No WIM today. Took everything I had just to get through squat and bench. Will try to force myself to so some form of abs tomorrow, and eat and sleep better.

Also forgot to add that I took a 30 minute ice bath when I got home. We'll see if it does anything.

Doug, why didn't you respond to my PM?

Bruiser,

Why don't you start a log so you can just post all your questions there?

+1 for a bruiser log, would be very interested in that.

I'll get back to you today Bruiser. I was gonna respond on the weekend, but then I was really busy and forgot.

Also +1 to a log. There's pretty much no downside.

Lastly, my legs feel like crap today despite the ice bath. Heavy, stiff, tired, achey, etc. I'm sure some of it has to do with the fact that I forced myself to actually do a heavy 5x5 when I was already pretty tired.

http://ericcressey.com/ice-baths-for...d-cute-puppies

Cressey basically says there's no great evidence on it and he doesn't think it's worth it unless you have found it works for you. I know there are runners who swear by it, but I never really got much out of it.

Interesting. I may give it a few more tries, but it certainly felt like a waste to me, although I didn't find it to be uncomfortable. Basically just sat there and watched some netflix and drank a protein shake for 30 mins. Contrast showers always made me feel better, but I think that has more to do with the shock to your system than any actual constriction/ dilation of blood vessels.

5-12

Hang Power Cleans- 45x5x2, 88x3x2, 110x2x2, 120x1x2, 132x1x2, 142x1x2, 154, 159, 164, 169, 174, 179, 184, 174x3
Lat Pulldowns- 15x3
Dynamic Bench- 95x3, 135x3x5
Cable Row- 20x3
Curls- 15, 12

Again felt pretty dead. Grip felt weak, which is a good indication of when I'm not fully recovered. Lots of sleep plus a refeed Friday night and Saturday morning and some amphetamines will hopefully be enough to get me to squat 320x5.

5-14

Squats- 45x5x2, 135x5, 185x4, 225x3, 275x2, 305x1, 320x5
Close Grip Bench- 45x10x2, 135x5, 155x3, 175x2, 188x5x2, 188x8 (1xf)
Deficit Deadlifts- 154x5, 220x3, 274x5, 291x5, 309x8

Again, didn't feel good but put up some decent numbers. Squats were heavy but not soul-crushingly so. Started a 5/3/1 cycle for deficit deadlifts.

Nice job on both imo.

Why so many deficit DLs as opposed to pulling from a normal height? Sorry if you already answered that - I missed it.

Do you know how cold the ice bath was? Some people are really good at taking them and will never feel uncomfortable.

My instant read thermometer said the water was ~55 when I got in. Prolly up to 60 by the time I got out. The bit of googling I did said that was prolly a good range? I dunno, it seemed warm to me.

Cha I'm super weak off the floor. I did rack pulls from just below the knee awhile back and I think I could do 500+, but recently I've hard a hard time breaking anything over 420 from the floor.

5-17

Squat- 45x5x2, 135x5, 185x4, 225x3, 265x2, 285x1, 295x5, 300x5, 305x5, 310x5
Bench- 45x10x2, 135x5, 155x3, 180x2, 195x5x5

Only had 1.5 hrs to lift so just got the basics in. Was supposed to do 300x5x3-5 on squats, but decided I'd try to pyramid up and down at 295-->305-->295. After getting to 305 I realized that pyramiding down is for bitches. 325x5 is gonna be cake on Saturday.

T spine/ lower traps were really sore and my hip flexor felt like crap so I foam rolled both pretty extensively after finishing. If everything feels aight tomorrow I'll do some core work and horizontal pulling at home.

Woke up sick yesterday. Trying to eat and sleep a lot and will hopefully just push everything back 2 days.

Feeling pretty good. Will lift tomorrow.

5-19

Did some ab stuff. Held a 1p kettlebell at arm's length overhead and did 15 situps on a swiss ball. Then switched arms and repeated. Then did 15 with both arms holding the KB. Then moved up to 1.5p for 2 sets of 10. Then did 2 sets of 20 unweighted. I'm a little sore this morning.

5-21

Hang Powercleans- 88x3x2, 110x2x3, 120x2x2, 132x1x3, 142x1x2, 152x1x2, 162x1, 167x1, 172x1, 176x1, 181x1, 186xf, 176x1, 186x1, 191x1, 198x1, 198xf
Reactive Box Jumps (12 inch box to 40 inch box) 5 sets of 3 every minute
Dynamic Effort Bench- 95x3, 135x2x5 on the minute
Wide Neutral Grip Cable Row- 5 sets of 10

Here's the failed hang powerclean at 198. Didn't quite pull it high enough so I had to squat it. http://www.youtube.com/watch?v=ZuZbDBolgyc

still looks pretty good though! what do you mean by reactive box jumps?

Yeah I'm still not crazy about the amount of hip extension I get, but only working on it once a week makes it hard to improve much.

For the reactive box jumps, I step off of a 12-18 inch box, land as athletically as I can, then jump onto a 40-44 inch box. I think the initial drop adds a couple inches to how high you can jump.

5-23

Squat- 45x5x3, 135x5, 185x4, 225x3, 275x2, 315x1, 330x5 (pr)
Close Grip Bench- 45x10x2, 135x5, 155x3, 175x2, 190x5x2, 190x8
Deficit Deadlifts- 220x3, 291x3, 309x3, 329x6

Sick + bad sleep + diet = new squat PR. Was supposed to do 325x5, but given the frequency that I'm going to get to lift over the next 10 days I decided to bump it up to >2xBodyweight for the first time ever. Really pleased with my close grip bench progress. Shoulders are holding up great, and I'm definitely getting stronger. Deadlifts were pretty near a max. Since I have nothing extra on my gut right now I don't get much out of my belt.