3-29
Hot Yoga

3-30
Overhead squat 1x5x45, 1x5x95
Front squat w pause 1x3x145, 1x3x205
Front squat 3x3x265 PR
HBB low box squat (wide stance) 1x5x305 RPE 9, 3x5x290 RPE 9, 8, 9
Overhead press 5x3x170 PR
Wide-grip Pullups 2x5, 3x5x+45
Mixed grip Chinups 2x5, 2x5x+25
Dips 3x8
1-leg RDL 2x5x135
Sumo Deadlift 1x5x225, 1x6x315
Bar snatch 3x3

Bench press form practice 2x6x45, 2x5x95, 2x5x135


No video today as I had the wrong case. My back has been just a bit *questionable* for the last couple of days so tried to take it easy on it while still getting in workout, so no pauses on the heavy frontsquats, no frontsquat rack holds, no heavy standard deadlifts, and tried an RPE 5% rollback thingy on box squats to get some volume in. I think it worked--not a single bark.

Tried a different warmup for OHP; just sets of 2 after 95 lbs with smaller weight jumps and repeated some weights until it felt comfortable. On video, it looked like I've sometimes been stopping short on the way down and have been repeating that BP error of coming down too quickly so tried to correct both of those today. I looked and back in September did get up 170x2x2 which seems like my lovable way of saying "Failed twice on 3rd rep."

I can verify I managed to make the bench press feel uncomfortable the whole time. Pretty sure, of all the cues, "pulling my hands apart" is the one I've never tried in any way. I do lots of bridging stuff in yoga, so I do know how that part should feel. We'll see how the form holds on real weight next time.

3-31
Hot Yoga

4-1
Xtra "Arm" day/Form practice day:

Hammer curls 1x25x25, 1x12x40, 2x10x50
OH Tricep extension 1x16x55
Dumbell Skullcrushers 3x8x55
Preacher curls 3x8x100
Tricep extension machine 2x14x"120" (err..each side independent 60, I think)

Bench Press 45, 95, 115, & 135
Hang Snatch 3x3x45, 1x3x95
Hang split snatch 4x3x45
Snatch 3x2x95
Power Clean 3x3x95
C&J 4x1x45, 4x1x95

Missed my pre-yoga arm window yesterday, then peeled the skin off my right big toe in yoga so figured I'd skip running today (I need my big toe for running) for the gym including light work where I need form practice (which wound up meaning Olympic lifts plus bench press). Hopefully I stayed light enough to not affect tomorrow's workout but it was fun anyway. Below are videos of the bench press--was going for 8 reps each, but lost count a couple of times and it looks like I got progressively faster on my descents even though it felt like I was doing ok with that. Totally feels uncomfortable, and I think I'm probably going to reset to 225 tomorrow to try to keep mind on tension.

My three weeks of extra arm work has resulted in some hypertrophy; starting at 17" and 16.5" right/left, this morning pre-workout measured 17.75" and 17.25" (the weird part of that is my left is actually stronger on pulls and equal on pushes) plus I'm pleased with how well I've been adding weight on the same exercises. When I say "skullcrushers" it's what Rippetoe calls "Lying tricep extensions" where the weight drops all the way almost to the floor and then you throw it back up.

BP 45:


BP 95:


BP 115:


BP 135:

4-2

Bench press 3x5x225
OH squat 1x8x45, 1x6x95
Front squat w pause 1x5x135, 1x5x185
HBB ATG pause squat 1x3x245
HBBS 2x5x315, 2x4x315
NG chinups 2x10
1-arm Arnold press 2x3x65

Well, bench press feels terrible! So I got that going for me, which is nice. A little surprising I's gassed after 5 reps, but oh well. Comments appreciated.

Squats I was going for 335 but my back and glutes felt pretty DOMsy from yesterday so decided to stick where I felt I could hold better form. Just miscounted on the third set, so did an extra x4.

BP 3x5x225:

4-3
Hot Yoga

4-4
Overhead squat 1x8x45, 2x5x95
Front squat w pause 1x5x135, 1x5x205
Front squat 3x3x270 PR
HBBS with pause 1x5x315
HBBS 1x4x325, 1x3x335
Overhead press 1x3x175 PR, 1x2x175 (F3), 1x1x175 (F2), 2x3x167.5
Pullups 2x5, 3x5x+45
Dips 3x5x+45
Front Squat rack hold 2x315x20 seconds
HBBS walkout/hold 2x405x20 seconds

Also did some drills for OHP; in general I've only just started to do this with my proper snatch grip so some weights I'd gotten used to are now more challenging.

Front squats; did my first set of 270 with a pause but that made my form deteriorate by the last rep so did the rest without pause.

Squats; Gym was packed so no bench available for box squats. I felt like doing a little more weight but was already a bit fatigued so compromised by dropping reps while adding weight. No idea what any of that RPEs to. I read the heavy holds used to be standard and I believe the frontsquat racks has been helping so going to work that in to HBBS. In the meantime, I think my bar path is running forward a bit out of the hole and I'm reverting to LBBS form when things get heavy.

OHP; meh, all day I was thinking my triceps felt shot. Barely finished my first set like how I usually finish my fifth set. Still pleased to get a new PR and 3 complete reps, plus managing to finish with 2 full sets at 4% less weight.

Front squat 3x270:


HBBS pause 5x315 (side view):


HBBS 4x325:


HBBS 3x335:


OHP 3x175:


OHP 3x167.5:

4-6

Bench press 1x4x230, 1x5x230, 1x3x230
OH squat 1x8x45, 1x6x95
Front squat w 3 second pause 1x5x135, 1x3x225
HBB ATG pause squat 1x3x295
HBBS 1x3x325 rpe 8, 1x3x335 rpe 9.5, 5x3x315
wu 1-arm Arnold press 2x3x35, 2x3x45
wu OHP 1x3x135
Power Clean 3x3x165
Rows 3x10x165
Behind-the-Neck Push Press 5x45, 5x65, 5x95, 5x115, 3x3x135
Snatch wu + 2x2x75

I found my new gym, complete with *STRONGMAN* stuff, chains, bumper plates, and a dude incline pressing 335 for reps while waiting on my bench! First time I've ever used an actual power rack with j-hooks and ****! It's even tall enough I can press inside it. Pretty psyched, and all at the staggering Alabama price of $20 per month--no contract.

Bench press; I appear to be continuing my stunning downward arc. My improved form now has my struggling with a full 35 pounds less than my December peak, and 20 pounds less than my crap form 2 weaks ago. Fantastic! With the new form, I have no idea how much I have in the tank--the 5th rep on the 2nd set was max effort, but I though it'd be easy after the 4th. Also, felt so gassed from BP that heavy regular push press seemed a bit much, so tried out the behind-the-neck version after seeing it in that freak, fredd-bird's, log. Starting slowly, but I like the movement.

Squats; continuing to do some OHS drills and those lifts are now with 5 second descents. FS I'm gaining some flexibility in my arms and have shortened grip by an inch each side over the last month, without particularly trying. HBBS I'm trying a bit of an RPE program which will call for varying reps and no (back) squats on deadlift days, but still fits in a 3 day week.

Power cleans felt great today, and snatches are becoming less foreign. Think I'll try to make tomorrow an arm+form practice day, although this place doesn't quite have the bro-out equipment of the last place.

Some serious weight being moved in here

What are the chances that there is someone at the new gym can take a look at your BP in real time and help out?

Any interest in getting into strongman? Seems like it might be right up your alley.

Good chance, I'd say; small place, not crowded, mainly 2 powerlifter types run it. We'll see.

Been thinking about some of the strongman stuff like carries and the stone lifting, and of course I like the overhead stuff. Probably work some of it in, even if just as accessory or change of pace. They even have a deadlift car.

4-7
Hot Yoga

4-9
Overhead squat 1x8x45, 1x6x95
Front squat w pause 1x3x145, 1x3x225
Front squat 1x3x275 PR, 1x3x275 (F3), 1x3x255
Overhead press 175F, 1x2x165, 1x4x155, 1x5x155, 1x6x155
Wide-grip side-to-side (Archer) Pullups 2x6
Pullups 1x4x+50*, 2x5x+50*
1-leg RDL 2x6x135
Sumo Deadlift 1x5x225, 1x5x315
Deadlift 1x6x365

Today I had some sort of general shoulder tightness/weakness issue that seemed to affect all the lifts. When I'd unrack frontsquats, it felt like the shoulders were unwinding or cramped up or something plus I couldn't grip the bar as tightly as usual. This was my first full-on dump out ofa FS and I must say much less balletic than the time I practiced it with 95 pounds! I didn't try the 175 OHP a second time after the fail, but based on the 155 getting progressively easier, I may have needed to spend more time warming up (which would've meant a lot more warmup than usual). Even the pullups got easier--and in terms of the added weight, the new gym appears to have broken their dip belt and repaired it using a spare "heavy" chain. I think today's "+50" is roughly equivalent to the +70 I was planning on today but will just be referring to the actual weights I add to it moving forward. Shoulders have "felt" tight and sore for a couple of days and may be from some of Thursday's lifts like rows or BTN pushpresses or even the last yoga which was kind of shoulder-heavy.

Ran out of time on deadlifts where I had been planning on 2 more sets of 5 adding 10 pounds each time then dropping down for some dropsets. Fails take longer. Ah well, better than skipping DL entirely, I guess. Since I was the only person in the gym for the last hour, I wanted to make a good impression by leaving on time with all my weight racked, especially since I was supersetting in the 3 squat racks.

Assistance work skipped in order of priority:
*weighted dips
*heavy frontsquat rack holds
*shrugs
*dumbell push press
*OH walking lunges

4-10
Hot yoga

4-11

Bench press 4x210, 4x220, 4x230 RPE 8.5 5x4x215
OH squat w 5 second descent 1x8x45, 2x5x100
Front squat w 5 sec descent, 3 sec pause 4x135, 2x225
HBB ATG pause squat 2x275, 2x285, 2x295 RPE 7?, 5x2x275
Mixed grip pullups 2x4, 2x6x+25, 3x5x+50, 1x3x+50
Mixed grip frenchies 2x2
Behind-the-Neck Push Press 5x45, 4x135, 3x155, 2x2x165
Back extensions 1x8, 2x8x+25

BP and squats are on the program like this. BP was actually supposed to be to RPE 10 but I didn't want to push the weight beyond my last fail. Felt better today and I tried to get in 2 reps per breath instead of my usual 1. Squats were...weird, but I guess I'm working on form. Short on time so omitted power cleans and rows.

4-12
Hot Yoga (w 1:00 handstand, no wall)

4-13

1-leg RDL 2x5x135
Sumo Deadlift 5x205, 5x255
Deadlift 3x325, 3x395, 3x405, 3x415 RPE 9, 3x3x375
Overhead Press 3x155, 3x165, 3x175 (F3), 2x175, 3x165
Frenchies 1x2
Scapular pullups 1x8

Whelp, haven't done a deadlift workout like that in...ever. I like the deadlift socks. Turns out I can do 3x395 double-overhand, but didn't try after that. Think I'll go pass out now. Mildly disappointed in the OHP, but it wasn't that bad, I guess. Really pressed for time.

4-17
Hot yoga

4-18

Bench press 2x185, 2x195, 2x205 RPE 7? 7x2x205
OH squat w 5 second descent 1x8x45, 1x5x105
Front squat w 5 sec descent, 3 sec pause 5x155, 2x3x225
HBB ATG pause squat 3x275
HBBS 3x320, 3x330, 3x340 RPE 9.5, 2x3x325
Mixed grip pullups 2x4, 2x5x+35, 2x3x+70
Side-to-side (archer) pullups 2x4

Another rush session. Not listing some bar snatch drills.

Got some help on my bench press today; hands way too narrow (even after I had moved them out) and my elbows were getting out in front of the bar. Fingers crossed.

When you got some better form was it easier lifting?

Is your wife still going to Yoga? If she is how is it all going along?

For me, better bench press form has resulted in a strep backward; more difficulty lifting, and new weakness. I believe I had essentially plateaued with the old form (which probably went way downhill during the pneumonia layoff) so as long as I catch and pass it eventually.

Yeah, wife's yoga lessons are a real highlight lately. She's been hitting some *boom--headshot* moments where she can suddenly do poses that had seemed impossible before like I'd been holding her up for Warrior I then poof, no hands, then tried Warrior II and stuck it in the second session. Her original teacher came down with a severe case of pregnancy, but the new one is very nice and wife likes her too. She told us in our last session that her mother had a stroke in November, and she was going on a beach vacation with her this week and is dying to get her doing some yoga having watched the progress wife's made. The habitual steadying breath and body awareness are really nice to have in her tool chest.

That is awesome news your wife is showing so much improvement doing the yoga. You both must be stoked! Regaining some balance, strengthening up, increased body awareness and the huge impact controlled breathing can have all just adds up to a huge win. I feel really excited for you both. I'm so pleased it is going well. I did some yoga this morning but I'm inspired now to go do another 30 minutes plus will do kettlebells!

Thanks so much for the update.

Zercher.

I can't even imagine how to carry those all.

Yeah, I don't know why I started slipping a k in there. My new gym has a fat bar and I've been meaning to use it for some Zerchers. Plus, one of the strongmen there swears he can press a lot more with it than a regular bar. I may as well check.

If you mean carrying or foisting the sandbags, I recall it taking several tries to find something workable; you take a bag and fold it in half then point the middle upwards, hug the closer half and clean/sling the other half over your shoulder. Then you do the other bag. Go with the heavier bag first so you can use both hands. Also, a table helps.

Thanks, it has been a really good change of pace for her as she was feeling a little "too pushed" on therapy work. She doesn't mind the yoga or a little bit of pose practicing with just the two of us, and has also become agreeable to a pre-yoga round of E-stim on her arm that gets her more loosened up than usual. It's also kind of nice that the actual yoga sessions are now much less work...for me

4-20

Bench Press wu 2x9x45, 2x9x95, 2x6x135
1-leg RDL 2x5x135
Sumo Deadlift 5x225, 5x275
Deadlift 2x315, 5x365, 5x375, 5x385 RPE 9?, 10x1x355
Fat Bar Overhead Press 3x140, 3x160, 4x175 RPE 9, 5x3x175
Wide grip pullups 2x5, 2x5x+35, 4x+70, 2x3x+70
Scapular pullups 3x8
Dips 3x5 with some sort of large chain
Front Squats w pause 3x2x255
Shrugs 3x5x225

Just trying to groove the new bench press and let it be my warmup for OHP. Deadlift I became a little worried in my warmup rdls and sumos that I was bending my elbow so tried to attend to that throughout the session. Decided to start a little light for my first round of 3+ worksets of 5, and also tweaked the program by trying "SSPT" format of just ten 355 singles with step-out and enough break for no stretch reflex (typically between 10 seconds to a minute) in place of the drop sets. It was not exactly easy, more like grueling, but I kinda liked it.

Tried the fat bar for the first time on OHP and...I believe it is noticeably easier to press as I do think I had a fifth rep in the tank for my previous 3 rep struggle-weight 175. I don't have an explanation, and for full disclosure I did feel significantly better in my shoulders and traps today than recent (I noticed in my usual warmups). The Strongmen guys say it's easier to bench with as well. Video below, and the bar is 90 lbs.

Dips are back to feeling like I've never done them before. Finally got some shrugs in, Rippetoe not-sure-it-makes-any-sense style.

Front squats are somewhat harder after deadlifts, it turns out.

Deadlift 5x365:


Deadlift 5x375:


Deadlift 5x385:


Fat Bar OHP 4x175:

4-22

Running (hills) 3.6 miles in 44:41

Rough couple of days for the wife. Haven't been able to make it to the gym or yoga but managed to slip out for a run before cooking dinner. First time for a while where I've tried to keep up any kind of decent pace on a lengthy run, and felt pretty good after I warmed up. Hope I can get to the gym tomorrow for the "real" bench press day.

4-23

Bench press 4x205, 4x215, 4x225 RPE 8.5 3x4x225 to RPE 9.5
HBB ATG pause squat 2x285, 2x295, 2x305 RPE 7?, 3x2x285
Anderson Squat (from the pins at 3" sticking point) 2x285 (f2...3 times), 2x275
Mixed grip pullups 2x4, 2x6, 2x8
Side-to-side (archer) pullups 2x6
Dumbell Lying tricep extensions (skullcrushers) 10x45, 6x50
Snatch 3x2x75
Rows 12x135

Crabby Holliday goes to the gym. Well, great, another step backward in weight on the bench press. Seems totally compatible with my interests and goals. Had to run through this session on a blistering pace, so just happy to get the work in and not have to call it off again. Or, that's what I'm trying to tell myself while really being annoyed that I can't even get to the gym with a reasonable workout time possible.

Squats I've decided I don't think I'm guaging RPE 7 correctly and may need to go lower. First time trying Anderson squats and Ho.Ly. Sheeeeeert. It felt like I was going to die.

Skullcrushers I managed to actually "tap" myself on the back of the head, which is I suppose why that exercise is typically done with a barbell or at least a padded dumbell, ****!

Had to run before I could get in cleans or rows, really.

Hope your wife is feeling better soon.

The tap on the head sounds painful! Skullcrushers appropraitely named from the looks.

Thanks, it's nothing terrible but she's been having trouble staying asleep and deprivation leads to being a bit off leads to frustration and she winds up needing closer attention than normal and occasional walkbacks from the brink of flipping out. I may actually be the least suited-for-the-job of cheering someone up person on earth, but try to get through it.

4-24
Hot yoga

4-25

Overhead Squats 2x6x95
Front Squats w pause 5x155, 4x225
Front Squats 3x3x275
Fat Bar Overhead Press 5x140, 3x160, 3x170, 4x180 PR RPE 9.5, 2x3x180
Overhead press 5x135, 2x3x165
1-leg RDL 2x6x135
Sumo Deadlift 5x225, 4x315
Deadlift 4x315, 4x385, 4x395, 4x405 RPE 8.5?, 8x1x365
Pullups 2x5, 2x8
One-sided Archer pullups 4x4

Another session in a rush. Works better doing front squats before deadlifts, and the fat bar continues to kick ass!

Front squats; managed to complete the 3 sets of 275 this time, and the last set felt totally, completely gangbusters until the last rep, which was an RPE 10. Thinking of swapping out Zercher squats for these every other deadlift session, but not sure.

OHP; left shoulder has been acting up for a couple of days but seemed to warm up ok. Decided to switch over to regular bar for some back-off sets just to see how it compares...and was slightly more uncomfortable on the shoulder. And, it's like holding a toothpick!

Deadlift was supposed to go to RPE 10 today but wasn't sure how to target that weight given this was already 20 pounds over last session and I didn't want to keep adding heavier work sets. Tried straps today for the first time and couldn't really get them to work except for lighter weights. Focused on setup 1" away from bar with vertical shins and keep bar in contact with shin. Back feels fine.

Beastly **** in here, man. I have no idea how you handle this much volume, especially when you're not ant sized like loco et al.

Nice!