Doh, that would work.

For an advanced lifter at my weight, the ratio is 189:306 (61.8%)

For an elite lifter at my weight (I fully acknowledge I will never get to either of these numbers, btw), the ratio is 255:381 (66.9%).

Doesn't seem like I'm that far off; I'm pretty sure I could do 5x160 on press, considering I did 5x157.5 after bench volume day, and that would put me at a 180 1RM for press. Long term, 225 on press would be pretty sweet, but that is likely years away.

9/21
Lower Intensity

Squat
wu+1x5x245
Felt ok, but it looks like my heels aren't wide enough and my toes are too angled. Just need to work on it more I guess.



DL
wu+1x5x315
Video kind of sucks because my partner is ******ed and wouldn't just film perpendicular to the bar, but I think I'll stay at 315 next week and try to shore up my form (make sure my scapulae stay over the bar and all that).



Pullups
3x6xbw

Back Ext
3x12xbw+35 w 1 second pause

9/24
Upper Volume

Bench
wu+1x5x272.5, 1x5x270, 1x5x267.5

Had in my head during my walk to the gym that I was going to be doing 277.5->272.5, and had 277.5 loaded on the bar before I checked my notebook. This went about as smooth as weights this heavy can go, so maybe I would have gotten it. Oh well, slow and steady.

Press
wu+2x5x150, 1x4x150

Got rep 5 in set 3 above my head, but couldn't lock it out. Slow progress on this, I'm getting it this week. Wish my WIM on this lift was better, but benching takes a ton out of me. Probably going to stop benching 2x/week once I start plateauing on bench (maybe another month?), and that should help the lift I would guess.

Dips
3x6x45
Decided to dial down the weight and go for a little more volume here -- going to work up to 8 across and then slowly build up.

Chins
9/8/6xbw+0

Want to get to 5x10 but it's slow going, pretty gassed at this point in the workout.

Doing OHP after bench for sure makes a difference - although I don't usually do any maxish efforts on OHP after benching anyway, but still.

Do you always do Bench -> OHP? You could try switching it up sometimes to see how your OHP responds.

Getting to 5sets x 10reps is taking me a long time too I'm assuming.

But, maybe I could do it if I rest enough in between and do chinups or neutral grip. Actual pullups are hard work imo.

Yugo --

I'm doing a bench-centric TM workout for the time being, and once I exhaust my gains (4-6 weeks maybe?) I'm planning to move to a more balanced template where I bench and OHP once each per week, with volume and intensity weeks alternating. Pie in the sky is to get to a 225 lb 1RM OHP, but that's going to take a lot of focused work on OHP that I may or may not be willing to do.

I need to start doing sets 4 and 5 of chins at the end of these days, but volume day is so long I just don't have it in me. Just have to man up I guess.

That front angle is way better for evaluating deadlift. I might send this video to my coach this week. I like evaluating form now that I have corrected a lot of issues I had.

I can't really tell how far the bar is in front of you because of the pants. However if you freeze video when bar reaches your knee, bar is almost half a foot away. I think you would have much better form if you dragged the bar up your chins and when it reaches your knees, still have slight contact and finish it off by humping the bar. I would forget rippedonk and look at real powerlifters at work (I posted some on pokerron's blog a couple weeks back). Not saying rippetoe is wrong, just saying maybe try a different perspective. I wish I could post my first deadlift video from a few months back so you can compare it to the last one I posted. However, I am on my phone.

loco --

I think you're right, and it was related to what BPA was saying before. I need to get my knees further out over the bar, which will lower my hips a bit and get my shoulders further out over the bar. It's all connected, and I just need to figure out how to translate the picture in my head of how it should look with reality when I'm standing over the bar. Work in progress for sure.

9/25
Lower Volume

Squat
wu+5x5x210
Felt good, consciously shoved my knees out on the way up and kept my back tight the whole way. I think I'm making progress.

RDL
3x8x185

Pendlays
3x5x190

Stand DB Curl
11/10/9x40

Didn't really feel like going today, but ended up having a pretty good day actually. Looking forward to the end of this week, as I'll be finishing up a project at work that's been killing me lately.

In my head I read the title of this log, every time, as Montecore takes SS by the dick. I have no idea why. Dicks on the brain I guess!

As far as content, I also battle knee slide every time I squat even a little heavy. I don't have any advice for you, other than to try to make your recovery sets A+ perfect

crunchy - wow, that's pretty impressive, actually.

CB --

Re: my log name, you've apparently got some unresolved issues with tiger penis that you need to work out.

Re: knee cave, I never really had a problem until I switched to a (much) wider stance; now I have to consciously shove them out on each rep and I can definitely feel it afterwards. I've been doing some mobility work and it's helping a little, but I slack on that **** so I'm never going to be a mobilitywod champion or anything.

you guys familiar with the SNL skit that's Sudekis and Pedrad doing the kickspit underground rock festival thing? anyway, there's a fake band name in it called "Mrs. Potato Dick" and that's the voice I read the log title in. CSB. I cant find it on youtube

CB --

You mean this video that's the first hit on google when you search "Mrs. Potato Dick"?

Is that clownin' ICP's yearly event?

Pretty good skit - I got pretty excited once I heard everyone was gettin' pitchforks.

lol thats the one. I think NBC/Universal has beef with the youtoobs

9/27
Upper Intensity

Bench
wu+1x3x295
Needed a touch or two on the bar on the way up around that lockout sticking point I have, so technically I failed it. I feel pretty confident I can get it next week, though. Adding 2.5lbs to my 3RM every 2 weeks or so feels like a pretty good rate to me -- hopefully I can keep it up and get to 3x305 by the end of the year or something like that.

CG Bench
3x5x240

Standing EZ Bar Curl
10/8/7x75

Stand DB Hammer
3x14x25

9/28
Lower Intensity

Squat
wu+1x5x250
Felt harder than it should have. Not really into squatting right now for some reason.

DL
wu+1x5x315

Tried to get my hips a little lower, I think I'm getting there. May do 315 again next week and will try to keep finetuning things. Shot a video but the angle's kind of bad:



Pullups
8/6/6

Facepulls
3x10x35

Back Extensions w/ 1 second hold
3x12xbw+35

10/1
Upper Volume

Bench
wu+1x5x275, 1x5x272.5, 1x5x270

This was really tough; reps 4 and 5 were grinders in pretty much every set. I didn't get a ton of sleep last night because we don't have the night nanny, so maybe that hurt a bit. I think I may try to build up to 275 across for the next few weeks and then reevaluate.

Press
wu+3x5x150 (PR!)

Finally, feels good. Only problem is I have to do 152.5 next week lol.

Dips
7/6/5xbw+45

Chins
10/7/7xbw

Going to try to work up to 10 across on chins then add a fourth set, then work up to 10 across and add a 5th. Hopefully I'm at the point where I can do 5x10 when I start BBB challenge at the end of January or so.

I would do this. Your volume day seems to have gotten really heavy (>90%), so I'd let that volume/intensity discrepancy widen a bit. That is if you're following Lascek's TM theory.

saw --

I am following that theory, but I think with 3 sets instead of 5 it's probably ok to go a little heavier than for a 5x5 set. Those last two sets really make a huge difference -- once I move off benching 2x/wk I'll probably back off the weight and 5x5 bench volume day for a while and see how that feels.

Ah yea that's very true regarding the 3 sets vs 5. I'll be doing the same after my meet - with bench on Mon and OHP on Thurs.

saw --

I know we talked about this earlier and came up with something -- was it:

M-Volume Bench Th-Intensity Press

M - Intensity Bench Th - Volume Press

Or something different?

Yea I think either that or:

M-VB T-VP
M-IB T-IP

I'm not sure what the pros/cons would be.

EDIT: a little less balanced I guess. I like your first configuration better.

Agreed, yours seems a little too heavy on volume in that first week. I think I may try to max out next week, and then if I hit 315 I'll back off the 2x/bench. I'd like to focus a little more on press, and I'd be pretty happy with adding 2.5-5 lbs/month to my 1RM, which I think that program could do.