Page 4 update:

Weight: 275. This is the highest I've ever been, but I feel good. Estimate bf% about 20% or so. May think about cutting or just maintenance after squat program or may just not care.

Injury: Unfortunately the same (left elbow medial epicondylitis), still taking time off of snatching + maybe jerking until my elbow feels better. Violent extension is accompanied by extreme pain. Have tried to add extensor exercises as possible throughout the day, which basically means me playing with a rubber band. Very exciting.

Plan: Finish up Russian Squat Program (front squats)
Maybe switch to some sort of strength/oly hybrid with more focus on strength if my elbow doesn't improve. If I really needed to just take time off, I could see myself doing some sort of 3-6 month pure strength routine w/ no oly lifts, though I would prefer to keep doing oly as much as possible. I'm moving sometime soon, so I'll leave the cf gym I'm at now and start programming for myself.

Height: Same

Plan/Goals: Loving this front squat program and will get to a 200 front squat within 12 months (current estimate 160, and hopefully 165+ after this program). This may depend somewhat on my bodyweight plans. Would like to high bar 227+ (500lbs) within a year, too.

Holding off on short term oly goals until I can see how soon I heal.

WU:
Light fake boat rowing
Drom
Stretching
Light front squats

Oly programming:
Was supposed to do some light snatches, did power cleans instead bc of elbow. Tried to jerk. Hurt too much.
Power clean
65%x3x1 - 195
65%x2x2 - 195
70%x2x2 - 215

Week 3/6 day 3/3 of Russian Squat Program
80%x2x6 - 285
Pretty sore today, but 6x2 was still easy. Ate like a Viking for the rest of the day.

Forgot to add

Kb press
3x5x32kg ea arm

try adding a few sets of wrist curls and reverse wrist curls, going to failure, cheating on the concentric, emphasizing the negative. Start with just the bar and see how it feels.

I get really bad tennis elbow from golf (go figure) and the reverse wrist curls help quite a bit.

Thanks, will try this.

WU:
jump rope, dive bombers, drom, stretching, air squats, jumping air squats, pushups

Oly Programming:
Week 4/6 Day 1/3 of Russian Squat Program
First 3 weeks were volume, today and next 3 weeks are intensity

Front Squat
85%x5x5 - 300#
Reps 4 and 5 in sets 4 and 5 were tough. Pretty draining. Thursday is back to 285x2x6, Saturday will be 320x4x4.

Snatch pull
80%x3x3 - 195# (straps)

Added DB bicep curls
45#x15x1 ea arm
45#x13x1 ea arm

WU:
jump rope, drom, stretch, inchworm + pushups, pvc ohs, dive bombers

Oly Programming:
Week 4/6 Day 2/3 of Russian Squat Program
Front Squat
80%x2x6 - 285#
Easy reps, though I was a little sore from Tuesday. 320#x4x4 is next on Saturday.

Skipped snatching off blocks b/c of elbow

For the elbow, I added wrist curls, 3x15x25# ea wrist, focusing on negative.

WU:
stretch, drom, light front squats

Oly Programming:
Week 4/6 Day 3/3 of Russian Squat Routine
Front Squat
90%x4x4 - 320#
Easier than I thought it would be.

Jerk
75%x2x3 -215#

Medial epicondylitis in left elbow has been the same, except for about 1-2 hours after I wake up in the morning when it's fine with no pain. A good sign, I hope.

Oly Programming
Snatch Shrug
80%x2x3 - 195#

Clean (focus on 3rd pull speed)
40%x6x3 - 120#
Dumb imo.

Week 5/6 Day 1/3 of Russian Squat Program
Front Squat
80%x2x6 - 285#
Felt very tired for these. Again it was about a million degrees in the gym.

Oly programming:
Week 5/6 Day 2/3 of Russian Squat Program
Front Squat
95%x3x3 - 335#
I thought it'd be really tough, but I got through it with no problem.

Jerk
80%x2x3 - 235#
Elbow felt ok, form was ok/good.

LIGHTWEIGHT YEAH BUDDY

Oly programming

Elbow felt ok so snatched light for the first time in a while.

Snatch
60%x2x3 - 150
70%x1x3 - 175

Clean and Jerk
65%x1x5 - 195

Week 5/6 Day 3/3 of Russian Squat Program
Front squat
80%x2x6 - 285

Oly programming

Last week (week 6/6), Day 1/3 of Russian Squat Program
Front squat
100%x2x2 - 355 lbs (161kg) - PR

345 was my previous 1RM, but chose 355 when I started this cycle because I thought it was closer to my true 1RM. So got a 2x2 at a 1RM PR weight; felt pretty good and makes me feel good for trying a new 1RM on Saturday.

Jerk
85% x 2 x 2 - 255 lbs (115kg)
This looked good and I locked out well, so decided to try heavier as well. Previous PR was 125kg (~275#) (w/ no pressout).

275#x1 (~125kg)
295#x1 (~134kg, PR)
305#x1 (~138kg, PR)
310#xF (Pressout)

Pretty happy with that, but I still need lots of work on the jerk. With better form, I think I can jerk 150+ relatively soon.

I weighted 281 this morning. I'm getting kinda fat, probably 20-22% BF based on visual estimation, maybe as high as 25%, but I don't think so.

On the other hand I am pretty awesomely large, which is fun. Nevertheless, I will probably plan to diet down to 250 or so sometime soon while keeping strength levels as constant as possible.

Bought some of these Chinese bumpers. They look pretty good. Machined inserts, so they should fit on the bar well without needing collars. I didn't weight them (I probably will) but they also claim weight tolerance of +/-10g, so that's nice too.

The plates moved around a ton when I used them with collars. Granted it was during a metcon but collars still might be needed.

It was your bar then, as these are snug.

those weights could make me give up kettletarding

It could have been the rouge bar or just the fact that I was throwing them down with no regard after each rep (it was at the sectional). The weights did seem really nice though. Nice purchase.

How much were the plates?

And the bar, while I'm at it?

Prices are per plate.

================================================== ================
Ordered: 2 Shipped: 2 RF0020 10KG ROGUE Color Training Plate $58.30
Ordered: 2 Shipped: 2 RF0021 15KG ROGUE Color Training Plate $80.85
Ordered: 2 Shipped: 2 RF0022 20KG ROGUE Color Training Plate $103.40
Ordered: 6 Shipped: 6 RF0023 25KG ROGUE Color Training Plate $129.25
Ordered: 1 Shipped: 1 YK32006 B&R Bar by York Barbell $285.00
================================================== ================

Pretty good pricing, and great when you compare to the cost of Eleiko, Uesaka, Werksan, etc. training sets (and these plates are calibrated, so technically you should compare to comp sets).

Got the above York barbell for squats, presses, deadlifts and stuff from the rack, as I won't put my Eleiko bar on the rack. The York bar is very nice, I'm thinking I could have made do with a crappier bar or something off of craigslist. Oh well.

Also got an Eleiko Competition Barbell (20kg) for oly lifts ($949). Totally unnecessary, but ****ing awesome.

I recommend Rogue as a vendor - very prompt replies, super fast shipping, friendly, etc.

Wow, simultaneously very cheap and stupid expensive. If +/- 10g is true, that's really cheap.

I bought my Do-Wins from Rogue and had a very good experience. I have been afraid of buying anything else because I know if I get even like one kettlebell from them I'll wake up 2 weeks later with a $5K+ home gym.

your plates are very sexy.

i have also had great luck ordering from rogue for various things.

very nice! almost makes me want to start doing olympic lifts, but not quite

That's pretty much what has happened to me, lol.

I ordered a 15 lbs olympic bar, a couple pairs of shoes, a few cattleballs and a dumbell rack from them. Mostly, everything has gone well, but a couple things have not.

The dumbell rack was not the same one as in the picture, which was quite disappointing. My shoes were good, but the ones they sent to my wife took ~2-3 months to get here and then they were two sizes too small. We decided just to return the shoes for our money back, and they didnt give us any hassle, but I think we got charged a restock fee or something.