finally, a day where i outsnatched freddbird

Glad your wrist allowed some work, but I am still gonna need you to test out those Risto leather wrist wraps for me.

Thanks, I think it's finally mending.
That won't last for long.
Too late. I'm using a set of Rogue cloth wrist wraps until my MDUSA ones are processed and arrive. I also ordered a MDUSA Recovery Band +, which seems similar to a regular voodoo band.

5/7
89.8 kg, 7.5 hours sleep

LBS

Front Squat
5x135,3x185,3x225,3x275,2x295
5x3x315

These looked deeper than most of squats.

Clean
5x45,3x135,3x185,2x205,2x225
245,255,265,275,285xo
2x2x255

New 2RM? idk, but probably. Some video for 255-275, but then a WOD started and I didn't feel like resetting my camera. Received the bar on my heels up through 265, then went toesy on 275. Failed 285 out front, then made 285 up on my toes and walking forward to balance. Since they were **** I just did some decent reps at 255.

http://youtu.be/zfrtqXDWSzc

Snatch High Pull
3x135,3x185,3x205,3x235
3x2x255

Pullups
10x3xBW

Did 2 sets of 3 while resting between Snatch High Pull sets.

5/8
89.3 kg, 7 hours sleep

LBS

HBBS
10x45,5x135,5x225,4x275,3x315,3x315,2x335
365,385,405,425

Got told that 425 looked easy, but I had stars after completing it.

Snatch
10x45,2x95,2x115,2x135,2x145
155,165,175
6x1x145

175 was sloppppppy

OHP
7x45,3x95,3x135,2x155
175,190,195xo,205x
3x10x95

Shoulders feeling a little smoked today.

do you squat first?

Ya, I do the exercises in the order I log them.


5/9
89.7 kg, 7 hours sleep

LBS

Power Clean
5x45,2x3x135,3x185,2x1x245
235,245,255,265,275,285 (ended up full cleaning it but caught it high)
2x2x245

DL
5x155,3x164,2x352
402,445,492,532x
2x2x412

Barely broke the floor with 532 and back was immediately rounding. Going to start DL more imo

Bench Press
10x45,5x135,5x185,3x225
242,262,272,282x
3x10x155

Pullup
10x3xBW

Sick numbers. A shame you couldn't get 532

Thanks and you right, but I gotta realize I can't PR on **** when I don't do it regularly.

5/10
90.3 kg, 8 hours sleep

LBS

Power Snatch w/ 2 Second Pause at Knee + Hang Power Snatch w/ 2 Second Pause at Knee
2x5x45,2x3x95,2x115,2x135,2x145,2x155
3x2x155

Power Snatch
165,175,185,195,205xx

Front Squat
2x3x135,3x185,2x225,2x275
315,335,365x

Back still a little smoked from DLs, probably should've just done some **** for reps but it seemed like a decent time to go for a daily max.

5/11
90.8 kg, 5 hours sleep

Very little sleep, so I decided to not even lift. I think it was a smart decision but I should've at least done a home workout of some type. Instead I went to the pool with friends and relaxed. At least it was a solid day of recovery and hopefully I got a little more tan since I'm getting fat.

5/12
91.3 kg, 9 hours sleep

(fat as ****, starting to count calories and limit myself to one beer per night #sadderday)

LBS

Warmup
Foam Roll,Joint Warmup,Wrist(Forearm smash, banded whatever) see: Supple Leopard
Ankles(Mobilize ankles, Banded Ankles)

Oly Warmup
3x5x45# SOTTS press, 2x30sec snatch bottom hold, 3x5 narrow grip OH squat (progressively narrower each day until I can get this: http://instagram.com/p/n54kjPjqns/)


Snatch
10x45,2x95,2x2x135
145oo,155oo,165o,175o
5x1x185

Tried to practice on sitting in the hole with weight overhead on the lighter sets, but it didn't really carryover to 185. All reps were pretty damn easy and only had a little wrist pain on the single at 175.

Power Clean
5x45,2x2x135,2x185,2x205
225oo,235o,245xx

I was feeling really weak here as I wasn't getting much rest as I did most of the pullups between reps here. I was told that I just looked super tired and that might be the case. Also thinking I need to drink more water.

Pullups
accumulate 33 during rest of snatch and clean
11x3xBW


HBBS
5x135,5x185,5x225
10x5x265, 60s rest between sets

Holy ****ing ****balls. It's only 60%, but 50 reps on such short rest is taxing. Pretty sure my body went into fight or flight mode after this. I'm redoing the Big Texas Method squat programming and I did this exact same squat workout on January 6th and remember it being tough, but not this bad. Probably a combination of the previously mentioned dehydration/tiredness + 85-90F heat index which I'm not used to yet.

Video of snatches at 185#:
http://youtu.be/BSoTObaoQsI

Some are powers :\

More water definitely will help.

Your ig says you're a 85kg weightlifter. Time to get on that.

That video of CG hang shoulder stuff was insane. Definitely will try and do what you did and slowly move my hands in when stretching. Seems like a good idea.

5/12
90.6 kg, 7 hours sleep

Sore as ****.

LBS

AM

Warmup
Foam Roll

RKC Plank
10x10sec w/ 5sec rest

PM

Warmup
Foam Roll,Joint Warmup,Wrist(double lax ball forearm smash, banded distraction, voodoo band distraction)
Ankles(Mobilize ankles, Banded Ankles)

Oly Warmup
3x5x45 SOTTS press, 30sec snatch bottom hold, 3x5 narrow grip OH squat (progressively narrower)


C&J
10x45,2x135,2x185,2x1x205
225,235,245,255,265xx

Feeling slow and rather tired still.

Clean Off Blocks at Knee
2x135,2x155,2x185,2x205,2x225,2x1x245

Just 2 45s stacked on each side. Really need to start working these a lot for snatch and Cleans since I'm so terrible at getting in the hole. giggity

Pullups
accumulate 33 during rest of Bench/Row
11x3xBW

Bench
10x45,5x135
5x165,5x190,6x220

Pendlay Row
5x135,5x155
3x5x185

Offset Farmer Walk
10 20 meter walks with 55 kettlebell in hand and alternating sides

Nutrition:
2640 cals, 178p, 80f, 219c

oops, obviously supposed to be 5/13


5/14
90.1 kg, 7 hours sleep

LBS

PM

Warmup
Foam Roll,Joint Warmup,Wrist(double lax ball forearm smash, banded distraction)
Ankles(Mobilize ankles, Banded Ankles)

Oly Warmup
3x5x45 SOTTS press, 30sec snatch bottom hold, 3x5 narrow grip OH squat (progressively narrower)

Snatch Off Blocks at Knee
2x95,2x115,2x135,2x155,2x185
195,205,215xo,225xx

195-225 attempts on video below. I think I could've got the first attempt at 225 but I just wasn't feeling that quick. 2nd attempt at 225 I was out of position the entire time since I didn't sweep the bar into my hips.

http://youtu.be/T9RFm_HBZQM

Front Squat
5x135,5x185
5x225,5x245,5x265,5x275,5x305

Felt slow, but I was getting deep. 5 rep front squats are dumb btw.

Pullups
accumulate 33 during RDL
11x3xBW

RDL
5x135,5x155
3x5x185

Nutrition:
4359 cals, 219p, 162f, 473c

I ate a pizza. Hopefully it will help me recover.

5/15
90.3 kg, 8 hours sleep

LBS

AM

Warmup
Foam Roll, Lax Ball

Pullup
accumulate 33 pullups in AM
11x3xBW

RKC Plank
10x10sec, 5 sec rest

PM

Warmup
Foam Roll,Joint Warmup,Wrist(double lax ball forearm smash, banded distraction)
Ankles(Mobilize ankles, Banded Ankles)

OHP
5x45,5x95
5x120,5x140,10x155

http://youtu.be/m86MpZjHPDc

Kroc Rows
10x55 L/R
15x75 L/R

Nutrition:
2609 cals, 155p, 67f, 166c

5/16
90.3 kg, 8 hours sleep

AM

Warmup
Foam Roll, Lax Ball

Pullup
accumulate 33 pullups in AM
11x3xBW

Nutrition:
4168 cals, 132p, 176f, 359c

Holler. Post work dinner with friends + beers.

5/17
90.5 kg, 7 hours sleep

LBS

AM

Warmup
Foam Roll, Lax Ball
Ankles(Mobilize ankles, Banded Ankles)

HBBS
10x45,5x135,3x225,2x275,315,335
10x355

http://youtu.be/B9vxnOBbA9M

Pullup
accumulate 33 pullups in AM
11x3xBW

Oly Warmup
3x5x45 SOTTS press, 2x30sec snatch bottom hold, 3x5 narrow grip OH squat (progressively narrower)

10x355 lol. Niiiiiiiice.

My knees hurt when I look at that guy next to you. Do yours never hurt squatting like you do? Also noticed you still come off the floor with your heels on some reps, you've had that for a long time now. Just sayin.

Thanks.
Why do your knees hurt watching the other guy?

My knees feel great. I know and that's why I work on my ankle mobility. Hip mobility work never seemed to do anything for me.

When I squat like that my knees feel totally messed up for a few days.

And, oh, anke mobility, I thought it was because of some leak with the bar path or smt. And then I started thinking about constant reinforcement of bad movement patterns and injuries and postural problems. And then I wanted to point it out, because that's what people do on forums. And because I care for you bro.

But you probably know what's up, so carry on.

When you squat like what? I'm missing something.

It's possible there is a leak with the bar path, but I believe that is simply my mobility issues being put on display.


5/17

Nutrition:
1951 cals, 111p, 96f, 132c


5/18
8 hours sleep

Did not even lift. Sat on the beach for 5 hours and consumed many beers.

Nutrition:
3633 cals, 149p, 142f, 266c


5/19
90.3 kg, 7 hours sleep

LBS

PM

Warmup
Foam Roll, Lax Ball, Joint Warmup, Wrist(Forearm smash, banded whatever), Ankles(Mobilize ankles, Banded Ankles)

HBBS
5x45,5x135,5x225,3x245,3x275
10x4x295

So hot but didn't feel as exhausting as last week's volume.

Oly Warmup
3x5x45 SOTTS press, 2x30sec snatch bottom hold, 3x5 narrow grip OH squat (progressively narrower)

C&J
5x45,2x135,2x155,2x185,2x205

I have no idea what Syndrom is talking about either. I am positive he is confusing highbars with lowbars.

The Fbird has a picture perfect highbar. Yeah he goes on his toes a little bit but that's probably because he is a quadmonster. They just take over and tell the rest of his body to the fack out of the way, they got this.

I'm talking about his forward knees. Look at that angle. Cha would not approve. Neither would Kelly Starrett. Byebye soft tissue. The last time I heard Cha go crazy about this was when a Milko Tokola squat video was posted, and even he didn't have it as bad as your buddy there. His right heel is also caving in.

Maybe I'm becoming a nit, I'm seeing injuries everywhere. I really don't think you want to keep squatting like this year after year.

I don't know bro, my HBBS is at least 50% complete chit imo.

The problem with cha and the Supple Leopard camp is believing that there can be only one way. I also don't really care what other people are doing.