9/3 intensity

squat

5x320

FFFFFUUUUUUUU

nailed that ****. Sup.

Bonus 340x1(pr, first time testing a 1rm)

bench

5x3x245

dl

2x335

WTF

9/6 volume

squat

6x5x290

Had to do 6 cause I own volume day.

Bench

3x5x225
3x5x235

225 wasn't tough and my bench fell behind so I kicked it up.

Pc

4x3x175
5x175

other than it took 90 minutes, a solid day.

Nice numbers... making me look bad. :P

Thanks man. Gotta figure out how to dl now. Here is last Fridays 335x2. I'm really wondering why the dl is just not happenin. Im not pleased at all that I can practically outsquat my dl.

http://www.youtube.com/watch?v=S59asY28M1w&sns=em

I think that's called a stiff legged deadlift.

Clearly I'm a relative noob and DL nearly 90lb less than you, so disregard this if you want.

It seems you're assuming your starting position then trying to yank the bar up from the floor, and in the process ruining the good position you've gotten yourself in to. This is probably what Prophet means when he says it's a stiff legged deadlift ... it almost is by the time you've finished changing your start position, and more and more towards the final reps.

Does the cue "squeeze the bar up" usually do much for you?

I'm no expert, but from 0:19 to 0:23 there is some faffing around with back almost horizontal, then at 0:24 hero starts to lift the bar, but the bar moves about a millimetre while his hips rise a few inches so back is at horizontal again. Nice descent though. 2nd rep is definitely a SLDL.

Feel free to rip apart my form when I post some.

I don't know why I cant get the bar off the ground without raising my ass. Are
there any tricks? Is the starting position supposed to be uncomfortable? Like I'm using the bar to keep myself from falling back?

Yeah uncomfortable is probably a good word if you don't have favorable anthropometry. Rip has described it like that before.

Like I'm using the bar to keep myself from falling back?

a little, i think. i recently tried to start lowering my hips and i found that i had to basically keep my hamstrings flexed before i tried to lift the weight, otherwise my hips went up. so focus on "pulling" your ass down with your hamstrings and then tightening the glutes, and it should stay down much better than this.

9/8 recovery

squat

3x3x275

press

3x5x135

ghr

5x10x95

these were tough. Not fun. Mightve failed a set or 2.

Pullups

12,8,6,5,4

not a lot of time betwen sets

tri ext

15x95
6x145

why are you doing 5x3 bench on intensity days?

Template 2 on tm wiki page.

Also did

12x2 dips today

it's weird to jump to that template without trying the more basic method. also, do you have PPST 2nd edition and is that template in there or is it just something someone made up to post on that page? because 5 triples is a hell of a lot more load than one set of 5.

I didn't think there was any particular order to do them, so I picked the one I wanted.

I do not have PPST.

5 triples is definately more load, and since I havent met any resistance or felt overworked im gonna keep the triples till they get tough, then maybe drop down to doubles.

Did 40, and 55 minutes of cardio on the bike/stairclimber today and tuesday. Felt nice to get the accelerated hr.

9/10 Intensity

squat

4x325

Went for the 5th rep after taking 5-10 seconds holding the weight and got it up maybe 6 inches.

bench

5x3x250

Not that tough. Short breaks inbetween. 2-3 min.

At this point I decided to try for another 1rm pr 350. Nope. New understanding for 'soul crushing weight' achieved. Massive body rush. Need to find a better time to test my 1rm than this.

DL

3x335

improvement. did not vid, mistake for sure. Some lady was working on the bench and decided on my second rep to move her fat ass directly in my face to unrack or rack a plate. Literally 6 inches from my face a fat spandex 50+ year old ass. I wasn't 100% sure what to do, so I pretended like that was a normal thing to be happening, and tried to continue.

Failed deadlift day led to me doing cleans.

PC

195x2
x1
x2
x2
x3

Pretty intense. Gonna need to either vid or work with someone who knows how to clean if I'm gonna add more weight. Wasn't too tough but a 3 rep set was.

Good day overall.

VOLUME DAY BITCHES

Squat

5x295
3x295
8x225

Solid.

Bench

3x5x235
2x5x240

short 2/3 minute breaks.

Pc

2x2x185
2x3x185
3x1x185
2x3x175

Not in that order.

Really happy that I didn't get pwned by 295. Next week will
be fun.

9/15. Recovery

Squat

3x3x275

press

3x3x135

ghr

5x10x95

finally ghr wasn't tough..

Chins

12,11,7,6,5

Dips

2x12xbw

very small 1 some 2 minute rest between all sets.

Thursday - woteva cardio n sheet

front squat

warmups..

3x135
3x165
2x3x185
2x185

only second time doing front squats. Fingers and hand got stressed. Tried to put all the weight on my clavs/shoulders and I did but my fingers got extended. Bar rolled off before I completed the last rep.

30 min

Stairclimber

I find my right hand/arm get super stressed out during FSs. I can usually mess with it for long enough to find a spot that doesn't make it scream in pain after 2 reps but it's extremely hard to find.

I do like the motion of FSs a lot though. I find them to be more natural for my body.

**** front squats man bars were meant to go on the back imo.

9/17 Intensity

Squat

5x325

Yea. YEA, F YEA

I took less time between reps than last week. Genuinely surprised when I got the 4th rep done and I knew I was gonna hit 5. Slight knee cave and form breakdown. 95% sure depth was legiton all 5. I promise to vid next weeks 330x5 attempt though. Approaching beast status.

Bench

5x3x255

Had a decent but not great spot. so I got a bit of help on a few reps but actually did 4 the last set. Might move to doubles next week.

DL

335x4

Overall I'll take the improvement here. Got 1 more rep this week.
Thanks for the advice last week guys. I think my form is finally going the right direction. The part miles threw in definitely made a difference for me this week.

9/20 VOLUME

Bench

5x245
4x5x240

Needed help with the last rep on 3 sets. Did bench before squat and it was really tough for some reason.

Squat

5x5x300
8x225

Failed the last rep of my 5x5. Did 8x225 to make up for it. Stayed under 5 minutes between sets. Made some noise today.

Thats all.

Pretty disgusting volume day. I don't think I could do 92% 5rm 5x5 and live to tell about it

I was not looking forward to doing the squats after I failed reps on bench. I don't know that I ate enough carbs pre workout and I was sure
that I was gonna fail after my first set.

Post workout has been interesting. Slight headache and a small blind spot for 30
minutes.

Happened once or twice before after real heavy days but not for a while.