5/19

Nutrition:
3236 cals, 213p, 195f, 146c



5/20
90.3 kg, 7 hours sleep

LBS

AM

Warmup
Foam Roll

Pullup
6x4,3x3

RKC Plank
10x10sec w/ 5 sec rest

PM

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

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

I can almost do the OHS with my hands touching now.

Power Snatch
5x45,3x95,3x115,2x135,2x155
175xxx

These were supposed to be snatches, but for some reason I couldn't get into the hole with weight. I felt like **** and was frustrated at my failed attempts to get under the bar at 175 so I quit like a bitch. My hamstrings and adductors are super tight despite (maybe in spite of?) my extensive warmup and mobility session.

Bench Press
10x45
5x10x135

Pendlay Row
5x10x135

Gettin swoled up.

Nutrition:
3103 cals, 207p, 191f, 130c

5/21
forgot to weigh, 6.5 hours sleep

Woke up and just felt tired and terrible all day long.

Nutrition:
2971 cals, 137p, 117f, 216c


5/22
89.9 kg, 7.5 hours sleep

LBS

PM

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

Pullup
11x3xBW

Accumulated during rest of Front Squat sets.

Front Squat
5x135,3x185,2x225
3x235,3x255,3x280,3x295,3x315

Fairly easy. Really focused on sitting into my heels and think there was only one rep at 295 that I actually came up a little bit.

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

Clean Off Blocks at Knee
3x135,2x155,2x185,2x205
225ooo,235ooo,245xooo

Focused on hitting rock bottom with each lift here. On all the singles I paused in the hole for a quick two count then finished the lift.

Nutrition:
3802 cals, 218p, 186f, 237c

Wheels fell off regarding nutrition and sleep due to the final week of hanging out with GF before she left for the Summer.

Don't really feel like making a formatted update of yesterday's session.

Yesterday's squat programming called for a front squat 1+ x 335# and I hit 3 reps. I think this is a new 3RM, but tracking rep maxes for every lift is pretty yawntastic. I'm happier with depth and getting slightly better at staying in my heels, but still not perfect. I think I could've hit a 4th rep, but I've been pausing a bit on front squats to make sure I'm deep in the hole.

I also snatched a little bit and worked up to 6 singles at 195# (only got 4 on video). Wrist is starting to feel "normal" and I might start maxing out once a week.

http://youtu.be/dSh9wqk8GTM

Nice reps but jesus you waste a lot of time at the beginning! Go faster and those reps will definitely feel easier

I see a (new?) hitch in your snatch reps that I don't really see in your 245 pr video.

On the front squats? You'll typically see me approach the bar and then adjust it on my shoulders before I unrack. This time I didn't and it wasn't in stable position when I unracked, so I had to adjust things slightly so it felt OK.

Good catch. If I'm seeing the same thing you are, the bar is slowing down after it passes my knees and right before it gets to hips? No clue what's causing it though. Will take some front/oblique angle video today.

I see the hitch too, was going to say something but dt beat me to it. A buddy at my gym does the same thing, just pauses at the hips for some odd reason.

I mean, you unrack, walk back and fiddle around for an hour before squatting. It's just wasted time. I think you should practice two steps, breath and down. Less wasted time could add a rep to your sets.

I do the same thing. Super small rock ime. ETA: just looked at the vid I took of my squats today. 12 seconds from unrack to squat!! Ok, that seems too long and it makes Freibird look downright speedy.

le sigh, almost got that 5 repper. Heels looking better except for that 4th rep

Thought for a second that weight was going to roll forward and crush your neck nice reps!

Jesus. I'd give you a thumb.jpg but that wouldn't even do it service. Awesome work!

strong sock game

I thought the same as it happened. It was actually the only split second I was ever worried while I was under the bar.
Thanks. I'm not happy obviously. I've hit 2x405 and 3x405, so I 4x405 is still progress and I shouldn't be mad.
There were no socks harmed in the filming of this set.

Update: Still fat, still squat like ****e. Last rep was a little tough and I strained my left lat or something. Also going to a Don McCauley seminar on Saturday. That is all.

Nice squats, you should take up weightlifting.

Nice bar path imo.

My monthly foray into fredd's log to lower my self esteem has now been successful.

Extra salt in the wound when he says he is fat and squats like poo. Thanks non-friendlybird.

I will give this weightlifting thing a try. I think I'm going to start doing an actual weightlifting program soon.
It goes down and comes back up?

I'm over 200# and my comment about the squats is mostly talking about staying in my heels, which I've been trying to fix. I think I'm getting more hip mobility which is allowing me to squat deeper, but the heels is still an issue.

I am doing this too! I've never actually followed a (wl) program for longer than like 4 (8?) weeks, so presumably I will suck less if I dick around and change things less. Oh and don't injure myself.

Maybe I'm misremembering, I think you've tended to let the weight come onto your toes in previous videos.

Maybe I'm being nitty because I still see caving of ankles and movement onto the midfoot, though I do agree this is certainly progress compared so some of my recent front squats.

dont laugh at me for suggesting things to you lord freddbird, but have you considered widening your stance a bit? maybe angle the feet out a bit more? Doing that has helped me a ton (i also widened my feet on both the clean and snatch, also a huge help)

Also, pretty jelly of going to a McCauley seminar. Take notes and forward them to me kthx.

1 day ban for making a reasonable suggestion.

I will try it out.