8-3
Squats 3x5x285
Pullups 3x5x +45
OH Press 3x5x130
Curls 1x5x90
Deadlifts 1x5x350
Dips 1x5
1-arm kettlebell swings 2x10x35

Congratulations, I've found my limit for double-overhand deadlifts! Technically, I still made it, but I'm not sure why I didn't just switch grip.

Today's squats did not feel easy so I'm leaning towards extra rest being the difference-maker. Just 30 more lbs and the women's track team will stop making fun of me!

Really enjoying OH press warmups with 1-handed dumbells, but up to 50 lbs x 5 was probably too much as the first work set of OH press was the hardest. Left arm is clearly weaker, but I never notice on the barbell.

Holy crap dips felt awful. No idea what's going on there.

8-4

Swim:
4x200m free (butterfly last 25m)
2x200m medley
4x50m windsprints
4x100m medley
2x100m back/breast

No mother****ing hot water in the mother****ing pool, **** you pool! Other than that, today felt great considering it's been a month. I especially noticed my right shoulder did not bother me at all. Frustrating day--just had to get out and work up a sweat...although I'm not sure that even happened in the cold-ass water.

8-6

Squats 3x5x290
Chinups 3x5x +45
Benchpress 3x5x195
Power Clean 5x3x140
1-arm OHP 3x5x50
Finger curls 2x5x185
Back Extensions 1x8x+25
1-arm kettlebell swings emom 6x15x35

Sprints 6x60m, 1x400m

Things def feel better off an extra day's rest. Even got some video today! Finger curls are basically just what they sound like--the fun part is watching people try to figure out what you are doing since it looks like you're just standing up in shrug position without shrugging. Back in rock climbing, I think I pretty quickly got up to around 400 lbs.

'finger curls'?

Oh yeah, it's totally a thing. You basically just stand up holding the barbell double-overhand and...open up your hand allowing the bar to lower as much as possible without falling, then you...curl your fingers back up, lifting the bar. You have to be careful to lower slowly so as to avoid momentum from the spinning. Only your fingers move.

Alternatively, you could do double-underhanded

If you try it, you definitely want to try it last. You can get a pump from it that will just leave your grip shot for an hour or so.

8-9

Squats 3x5x295
Pullups 3x5x +50
OH Press 3x5x135
Curls 3x5x100
Deadlifts 1x5x365
Lateral shoulder raises 1x5x25
Lateral cable shoulder raises 3x5x45 (IDK WTF to make of this; it felt about the same as above)
Finger curls 2x5x225
1-arm kettlebell swings emom 6x15x35

Tried the cable raises today--felt ok, but I'm stumped on translating weights. Deadlift felt pretty easy without struggling to maintain double-OH grip. Working in 1-leg deadlifts for warmup with bigger issue maintaining balance at 135 than the actual movement. Squats were hard, but I was hurrying a bit and resting maybe 3 minutes including supersetting the pullups.

Pullups are so much nicer when I can use the bars ontop of the power rack, which are the only ones in the gym where I don't have to bend my knees 90 degrees to avoid contacting the floor.

8-10

Hot Yoga

Insane scale reading: 243 lbs @ 26.3% bodyfat

Jerk scale.

8-11

Zercker squats 1x5x185
Squats 3x5x300
Chinups 3x5x +50
Benchpress 3x5x200
Power Clean 5x3x145
1-arm OHP 2x5x55, 1x5x50
Underhand finger curls 1x10x145

1-arm kettlebell swings emom 6x15x35

Broke 300--woot, woot!

8-13

Squats 3x5x305
Pullups 3x5x +55
OH Press 3x5x140
Deadlifts 1x5x385

1-arm kettlebell swings emom 4x15x35

Sprints 6x60m, 1x400m

Today's theme was "barely". Every ****ing lift. Really especially happy about the deadlift, since my last warmup was 1 rep of the final weight, and I didn't think I'd be able to do it. Tweaked my elbow on pullups (I think) so skipped curls and lateral raises. It did bother me a bit on OHP, but only in rack position.

The kettlebell swings seem like a nice warmdown/assistance exercise and the sprinting really helps when I don't feel like I've suffered enough.

School starts back this week so the gym will be extra crowded for the first couple of weeks. I'll be trying to get more hot yoga in and maybe the pool, so 2 lifting sessions per week will probably be the norm for a while.

What did you men above by translating the weights? The plates are just numbered? They almost always 10lbs each.

With regard to feeling the same - cable systems create leverage making the real feel any where from 50 to 75% stated weight.

Yeah, thanks--I guess these are like 50%.

For example my gym has one of those big multi-stations with the cable cross-over, lat pull down, row, etc.

The cable crossover is slightly more than 50% from stated weight - I used a kettlebell once to judge.

The LifeFitness single cable system is around 75-80% - its increments are odd, but for example doing a face pull on the crossover at "80lbs" feels about the same as the 52.5 on the LifeFitness.

And then theres the tricep pushdown cable on the multi, it is also around 80%. I had to fill someone in once when they said "oh its harder over here" and tell them the leverages. He didn't want to hear it cause it blunted his ego lol

8-15, 17
Hot Yoga

8-18

Squats 3x5x310
Benchpress 3x5x205
Power Clean 5x3x155


I could get addicted to this extra rest thing! Have never seen the gym this crowded--no supersetting, and honestly there wasn't even a pullup slot available. My shoulders felt inordinately limber--usually, I have to push into low bar squat position, but today that left the bar like in the middle of my arm. Weird, and made my warmups awkward.

8-19
Hot yoga

8-21

Squats 3x5x315
Pullups 2x12
OH Press 5x3x145
OH half-press 3x3x175
Curls 1x5x100
Deadlifts 1x5x395
Dips 2x10
Finger curls 2x5x225

1-arm kettlebell swings emom 4x15x45

Today I worked out with a rugby player. That was more than a little humbling, as he was doing clean & jerks (or..power clean & jerks?) of 275 before moving on to squats of 405. Not a particularly big guy--when I asked to work in I assumed he was deadlifting. On the bright side, I did make it to 3 plates!

Trying something different with OHP; 5 sets of 3 reps plus some heavy "start" practice and adding dips for tricep lockout assistance. My form was getting spazzy on the later reps and I read about this on the SS site (calls for weighted dips once I can get to 30 reps and could add push-presses as well). I guess I could start micro-loading instead but it seems awful early for that. Dips felt slightly better this time.

Deadlifts felt great. Worked in some RDLs as warmups (1x5x245).

Note to self: avoid finger curls right before a new higher weight for 1-arm kettlebell swings. Ya dumbass!

8-22
Hot Yoga

8-24

Benchpress 3x5x210
Zercker Squats 2x5x205
Squats 3x5x320
1-arm Arnold press 3x5x55
Power Clean 6x3x165
Pullups 2x12
Back extensions 1x10x25

Today I realized my elbow hurts from my low bar squat position. Usually I'm supersetting pullups or chinups and thought that was the trigger. Not sure what to do about that. Switch to something else? Stretch? Idk.

Tried benchpress first to see if more rest affected 1-arm OHP, and I think that works better. Probably works worse for power clean though, lol. I lost count of my sets but pretty sure it was 6 instead of 5.

No sprints or kettlebells today due to rush and...tweaked my toe in hot yoga.

8-26
Hot yoga

8-28
Squats 3x5x325
Pullups 1x5x +50, 1x3x +25, 1x3
OH Press 5x3x150
Curls 3x5x105
RDLs 1x6x275
Deadlifts 1x5x405
1-leg Deadlifts 4x5x155 (twice on each leg)
Dips 3x10
OH half-press 1x3x175

1-arm kettlebell swings emom 2x15x50

Squat - Well, this looks hideous. Changing my grip & arm angle, and everything goes to ****. My hands are out two inches wider and I'm trying to lower my arms to more like the same angle as my spine. Think this was the worst set but didn't record any others. If you look closely, you can see me put the bar down on my finger. So elbow felt a lot better after today's squats. Do your worst.

Deadlift

Overhead Press - This is a bad angle, sorry. I got a lot more wobbly on the second rep than...ever, actually.

The pullup sequence is a rapid weight drop so I've got 25 on a belt and 25 held between my feet--aiming for speed with those last two "sets". The RDL's are basically just part of the deadlift warmup, and the 1-leg deadlifts are basically the backoffs. Dips felt sooooo much better today.

8-30
Hot Yoga

8-31

Benchpress 3x5x215
Zercker Squats 1x5x215
Squats 3x5x330
1-arm Arnold press 3x5x57.5
Chinups 1x5x +50, 1x3x +25, 1x3
Chinups 3x8
Power Clean 5x3x175
Push press 1x2x175, 1x3x175
Back extensions 1x8x35

1-arm kettlebell swings emom 4x15x50

Had to use clips today as the weight was sliding around on the bar in the squat rack. Everything felt better with the new squat grip today, including elbow. Today's arnold press felt easy, as did the bench press. First time doing push press; I like it. Failed my first try on the 3rd rep but was trying to figure out how *little* I could push from the legs to get it up. I was going to try lying tricep extensions today, but good god the whole dumbell area was mobbed with college bros in various shades of bicep thingees. I even took the kettlebell over to the deadlift mat.

Is this hot yoga naked?

This vid might help with elbow pain in the low bar squat

Thanks Aidan, someone posted that in the beginner thread as well and it was helpful. It felt terrible at first mainly because "the bar is sliding around" but the second time I was more confident with it. I guess I had been bearing weight through my hands without realizing.

Uh, no. I mean, I'm shirtless but there's no sultry saxophone playing and the chicks are just in the usual yoga outfits.

8-28

Squats 3x5x335
Pullups 3x12
OH Press 5x3x155
Curls 1x5x105

1-arm kettlebell swings emom 2x15x50

Went in during the 2nd half of today's football games and it turned into a great game for the home team (South Alabama) so a lot of extra rest watching between sets. I ran out of time for deadlifts, and was already thinking of doing just assist work today (but one college kid was showing another college kid how to Romanian Deadlift and it was...well it was one of those spots where I'm not sure if I should speak up or not--"Always reverse-grip even for empty bar, lock your knees completely, try to keep the bar a couple of inches away from your legs, etc."

9-6

Chinups 3x12
Dips 1x16
Zercker Squats 1x5x225
Squats 1x5x340, 1x2x340--BONK
Benchpress 3x5x220

Power Clean 5x3x165

Tried a different sequence starting out, and may have paid the price. I think I got a bit too pumped from the chinups/dips/zerckers for squats, but at any rate the first set was really hard (and I mean every rep) and the second felt even worse--I didn't actually have to bail out so much as decided something just didn't feel right. We'll see how it goes next time. It was a rough weekend at home so stress and sleep could have been a factor. Bench press was also really hard today--I asked for a spot for the first time.

Power clean I was debating on whether to try 180 today as planned, but warming up 165 felt like enough. Still felt like good work.

Looks like you could use more hip movement in your OHP. At least that is how I do mine after watching Rip here

I mention it b/c my lifts are pretty similar to yours and I am newb as well - almost 37 similar height etc...I'm way fatter; (except DL...fu) and OHP is by far the swongiest in terms of difficulty for me. When my technique is on I am busting out 3 x 5 x 165 and I can see visions of 25's in my future. But when I am off I am struggling like a little bitch with 145-150.

To be fair it's hard to tell from the angle and I pretty much have no idea what I am talking about. Whatevs...just fwiw.