Thanks guys. I think I will try what you suggested Aidan and see how it goes. When I reset, I'll try your suggestion AG2. I can't imagine doing a single or two at a weight greater than 255, but I definitely see your point.

2/22/14

CGBP: 125x12x2
Standing BB Curl: 75x12x2
Face Pulls
:30 Handstand hold x 2
Hyperextensions: 55x15x3
RKC Plank: :40x2, :30

100 wall balls for time: 8:34

I think I am done doing metcons for the near future. If I start getting fat, I'll go back to doing them. Also, the bro accessory exercises will be added on to the end of my workouts.

2/24/14

Bench Press: 182.5x5x2, 182.5x7 (-1 from last cycle)
Kroc Rows: 90x21
HBBS: 255x5x2, 255x4
Skullcrushers: 70x12, 70x9

I forgot to charge my iPod so no tunes for the workout. I tried widening my grip for bench. After the first set, my form felt terrible. I am pretty sure I was not keeping the BB straight. I do my best to pretend that I am stretching the bar apart, but then I feel like my elbow flares out on the descent. I'm not sure what to do about that.

I told myself that if I failed at a given weight, I would try it again as long as I get five reps the first two sets, and almost get the fifth rep on the last set. Today, I almost fell on my ass on the fifth rep. After the fourth rep, I mentally checked out. Back to two plates on Friday.

2/26/14

OHP: 137.5x4x2, 137.5x3
Weighted Chins: 25x6x2
Deadlift: 315x6
EZ Bar Curls: 80x14, 80x11
Face Pulls: 60x15x2, 50x15

I got soft and distracted during the first OHP set. Otherwise, I think I would have had a shot at five reps. My good run was bound to come to an end.

Deadlifts were also a disappointment based on recent deadlifting. I thought I would get at least seven reps. Next Wednesday will my second attempt at getting 320x5; shouldn't be a problem.

2/28/14

Bench Press: 185x5x2, 185x7 (+1 from last cycle)
Kroc Rows: 90x21
HBBS w/no belt: 225x5x2, 225x7 (same)

I think I finally figured out how to simultaneously maintaining stretching the bar while not flaring my elbows. I almost went for an 8th rep on the AMRAP set, but I took too much time after the 7th rep.

As was the case on Wednesday, my hips were mega tight. I could barely finish the first set of squats without failing. I have been a little lazy with rolling my glutes and TFL on off days, but still surprised with how tough squats were. The tightness was especially surprising since I finally completed the K-Starr 10 minute squat challenge yesterday.

I am debating whether to squat with the belt on Monday. Based on the 1rm calculate website, my 1rm is apparently 285. Eighty percent of that is 228, so using a belt wouldn't be terrible. Going beltless today showed how much of a crutch the belt has become, especially when coming out of the hole.

3/3/14

OHP: 122.5x5x2, 122.5x6 (same as last cycle)
Weighted Chins: 25x6x2
HBBS (used belt last two sets): 230x5x2, 230x8 (+1)
Alternating DB Curls: 35x15x2
RKC Planks: :40x3

Yet another snow day! The streets were deserted on the way to the gym. The snow hadn't turned to ice yet, so the walk to the gym wasn't as harrowing as it has been on previous snow days.

I did some extra hip mobility using some exercises from the Agile Eight. My squats felt much better than Friday, thanks to the loosened up hips. I decided to see how much my belt helps when squatting. I definitely lean forward more out of the hole without a belt, probably because my abs are weak. I will make sure to be more diligent about doing abs, maybe upping ab work to three times a week.

Def this!! IRT belts, I used to wear one all the time and it thinks its -EV as it does become a crutch. I'll bust it out when I'm either super tired, or barely making it on a particular squat set ( or going for a 1rm), but overall I think its much better to do no belt, (even less weight if necessary) I am a fan of wearing it 24/7 for shoulder press/push press because I think it helps me to not lean back.

nice work on the SP's by the way!!

Thanks! I will use the belt next time I OHP.

Good to know that adding more ab exercises is a must. Although abs are my weak spot, I don't really have a problem wearing a belt was a crutch. If it helps keep my torso more upright when the weight gets heavy, that's okay. I hope the ab exercises will get me to the point where I don't need to use a belt on my working sets for GSLP. I would still use the belt if I am doing sets of less than five reps (i.e. post-GSLP squatting).

3/5/14

Bench Press: 187.5x5x2, 187.5x6 (same as last cycle)
Kroc Rows: 90x21
Deadlifts: 320x5 (PR!)
Skullcrushers: 70x12, 70x8
Face Pulls: 60x15x2, 50x15
Ab Wheel w/3 sec. pause: 7, 7, 6

First working set of bench press was fluid and the weight seemed almost easy. The next two sets were terrible. Felt like a lot of elbow flaring in the second set. Last set started off promising, but went downhill after I had to take another deep breath.

My lower back has felt tighter than normal since Monday. I felt a tinge of discomfort on my last warmup rep at 275. When I tried a sixth rep on the AMRAP set, I could feel myself starting to pull with my back, so I stopped. I think I realized that on the descent, I loosen my t-spine and lats. As a result, I think that puts extra strain on my back. Based on how my back has been feeling, and my subpar form, I may not go up to 325 next week.

3/7/14

OHP: 125x5x2, 125x6 (same as last cycle)
Weighted Chins: 25x6x2
HBBS: 165x10, 175x10, 185x10
BB Curls: 65x15x2
RKC Plank: :40x2, :30

Took it easy on squats b/c of my lower back. Will ease my way back up in weight.

3/10/14

Bench Press: 190x5x2, 190x6 (same)
Kroc Rows: 90x22
HBBS: 185x10x3
CGBP: 135x12, 135x10

3/12/14

OHP: 127.5x5x2, 127.5x6 (same)
Weighted Chins: 25x6, 25x5
Deadlift: 255x10
Face Pulls: 60x15x2, 60x12
RKC Plank: :40x3

Given that I have thrown out my back twice in a couple of months, I think I am finished trying to deadlift my getting taking a deep breath at the top and doing the lift. I think I am going to back to doing it the Rippetoe way.

3/14/14

Bench Press: 192.5x5x2, 192.5x6 (+1)
Kroc Rows: 90x23
HBBS: 195x8x2, 195x11
DB Skullcrushers: 25x12, 25x11

Superset:
Hyperextensions w/1 sec pause at top: 30x15x3
RKC Plank: :30x3

Gainz are back! I was worried that I was headed to the same fate as last bench cycle.

I have doing a lot of research on when to push your hips back when squatting. I have been having a lot of trouble leaning forward in the hole. For the past 5-6 months, I have been breaking at the knee and then sitting back around halfway through the descent. I have decided that I am going to experiment my pushing my hips back before the descent and then break at the knees.

On Monday I squatted in my regular, flat-soled shoes. Yesterday and for the past few months, I have been squatting in oly lifting shoes. This is something else I may tinker with. My squats on Monday felt a lot more stable than it has recently.

3/17/14

OHP: 130x5x3 (same)
Weighted Chins: 25x6x2
HBBS: 205x7x2, 205x9
Seated Alternating DB Curls: 35x15, 35x13
RKC Plank: :40x3

In an effort to try to fix my leaning forward out of the hole, probably as a result of getting off-balance on the way down, I tried initiating the squat with my hips. It felt great and I felt stable. I also squatted in Chuck's, which may have helped. Once I told my PT about it, he said it was a bad idea b/c you hyperextend the lower back and you screw up having a neutral spine. I guess I will tinker more with my squat technique and keep the weight low while I figure everything out.

3/19/14

Bench Press: 195x5, 195x4x2 (-1)
Kroc Rows: 90x25 (damn!)
Deadlift: 225x5x3
CGBP: 135x12, 135x11
Face Pulls: 60x15x2, 60x14
Ab Wheel w/3 sec pause at extension: 7x3

Bench press is still inconsistent. No problem with resetting this time.

I kept the deadlift weight low to try and work on my form. I think I generally have my hips to high, which makes my back flat. It looks more like a RDL than a conventional deadlift. I then tried bending my knees more and getting my hips lower. I also stopped trying to keep my chest as high as possible. I'm pretty sure that caused me to hyperextend my back a few weeks ago. Once my deadlift looks and feels better, I will post vids to get some opinions.

Off to sunny and warm South Florida the next few days for a wedding. I could try lifting next Tuesday, Thursday, and Saturday, but I think I will keep it to two days. It should help my lower back and get me out of my funk.

3/26/14

OHP: 130x5, 125x4, 115x6
Weighted Chins: 15x8, 15x7
Deadlift: 225x5, 245x5, 265x5
EZ Bar Curls: 65x12, 75x12
Face Pulls: 50x15x3
RKC Planks: :40x3

A drop off in weight was expected for OHP, but not that much. I guess I will do 117.5 next time. It shouldn't take long to get my stamina back.

Deadlifts are still a work in progress. I think I will post some vids in the form check thread soon to get some feedback.

3/28/14

Bench Press: 175x5x2, 175x9
Kroc Rows: 90x22
HBBS: 195x5x2, 195x11
Dumbbell Skullcrushers: 25x12x2
Hyperextensions: 35x15x2, 35x13
Ab Wheel w/3 sec. pause: 7x3

I need to work on getting tight on my warm up sets. I think because I don't, my work sets suffer.

3/31/14

OHP: 117.5x5x2, 117.5x8
Weighted Chins: 20x7, 20x6
HBBS: 205x5x2, 205x10
Seated Alternating DB Curls: 35x15, 35x13
RKC Plank: :45x2, :36

I have been experimenting with how fast of a deep breath I take before lifting the weight. It used to be slow, but I thought I would try taking a faster deep breath. It seems like it psyche you up more; I just seem to get dizzy and disoriented. Maybe it just takes time for it to become normal?

4/2/14

Bench Press: 177.5x5x2, 177.5x8
Kroc Rows: 90x23
Deadlifts: 275x8
CGBP: 140x12, 135x12
Farmer's Carry: 28kg x ~60 feet, 180 feet, 120 feet

I watched a great MWOD about how to not hyperextend while deadlifting. I took some video, but it would be worthless to post. The platform on which I deadlifted today was atilt and is a massive PITA. I was on the incline side of the bar today; next week I will try the decline side.

4/4/14

OHP: 120x5x2, 120x8 (PR!)
Weighted Chins: 20x7, 20x6
HBBS: 215x5x2, 215x10 (PR!)
EZ Bar Curl: 75x12, 80x10
Face Pulls: 60x15, 50x15x2
Hyperextensions: 45x12x3
RKC Plank: :45x3

Best workout in a long time. Squats felt much easier today than Monday, even though it was 10 lbs. heavier. OHP felt a little strange since I had to do it in a back room that had no mirrors. I liked it better since I could focus solely on lifting the weight, not on any patent form issues.

4/7/14

Bench Press: 180x5x2, 180x9 (+1)
Kroc Rows: 90x23
HBBS: 225x5x2, 225x8 (+1)
Dumbbell Tricep Extension: 50x15, 50x12
RKC Plank: :45x3

Thanks to whoever posted the benchipedia link to Dave Tate's guide. There was a helpful video there regarding how to grip the bar that helped greatly.

I would have reached 25 reps for the rows but my earphone cord got in the way twice. It broke my rhythm. Time to move up to 95#.

Squats are feeling so much better since I went back to lifting in my chucks. For whatever reason, I come out of the hole with a more upright torso. Or maybe my core has gotten stronger. Who cares, all that matters is gainz.

Nice job progressing on squats and bench! Interesting that you find lifting in chucks better on high bar, but hey whatever works...

Yeah, I was surprised. When the weight gets heavy, my feet get wedged to the front when wearing oly shoes. It's not nearly as bad with chucks.

4/9/14

OHP: 122.5x5x2, 122.5x7 (+1)
Weighted Chins: 20x7, 20x6
Deadlifts: 280x9
Seated DB Curls: 35x15, 35x14
KB Farmer's Carry: 36 kg x 3 x ~ 150-200 feet
Face Pulls: 60x15x2, 50x15

4/11/14

Bench: 182.5x5x2, 182.5x7 (same)
Kroc Rows: 95x19
HBBS: 230x5x2, 230x7 (same)
CGBP: 140x12, 140x9
RKC Plank: :45x2, :38

For the first time, I had to use a woman to spot on the AMRAP bench set. There was no one else around. She looked like a dear in headlights when I asked for a spot. I may have been able to do one more, but I didn't want to risk it. Sexism ITT.

I must be doing deadlifts with better form since I still have major DOMS in my hamstrings. Too bad the amount of reps has gone down.

4/14/14

OHP: 125x5x2, 125x6 (same)
Weighted chins: 20x7, 20x6
HBBS (belted): 235x5x2, 235x7 (same)
EZ Bar Curls: 75x12, 80x11
Ab Wheel w/3 sec pause: 7x3

OHP felt much heavier today. I barely got to five in the first two sets. I was determined to get to six reps on the AMRAP set, but I bet my form was terrible on the last two reps.

I have developed a pain in the outer part of my quad (or IT band?) when I squat. Oddly enough, it really only bothers me on the warmup sets. I might have to take it easy, again.

4/16/14

Bench Press: 185x5x2, 185x7 (same)
Pendlay Rows: 145x10, 145x9
Deadlifts: 285x10
DB Skullcrushers: 25x15x2
Face Pulls: 60x15x3
RKC Plank: :45x3

I am going to try and work pendlay rows back into the rotation. I stopped doing them before because I could feel it in my lower back. In order to fix that, I am turning my knees out during the lift. It's pretty much the same thing as I am doing when I deadlift. Through one day, no problems.

Barbell rowing rules. Throw on some straps and a belt and just crank em out.

Pendlay rows >>> kroc rows fo sho. You actually feel like you are doing a row when you are using a barbell.