Good luck, Monte. Maybe one day, I can squat as much as you. Very disheartening to say that.

In other news, I purchased 55# bumpers. $116 after getting a $60 credit from MDUSA, which was pretty nice. 420# in total bumpers now, so unless I get much stronger in the near term, I'll be good with the weights I have for a good long while.

1) Clear construction debris and vaginitis and return to weightlifting
2) ???
3) Profit

Maybe next week. At this point, it's a miracle I even make it to the gym at all.

9/11/14

3s week

Deadlift

245x3
265x3
285x3
305x3
330x8 (PR)
330x3

330 was ugly imo, at least a bunch of the reps were anyway. 305+ was with straps. 330 were the only sets where I used a belt. Did an extra triple just because. Will post vid later.

Front Squat

155x2
155x3
165x3
180x3
190x3
205x5 (nowhere near a PR)
205x2

My front squat sucks. I might have been able to grind out a sixth rep at 205, but it would've been dicey. Estimated 1RM is 240. That's a good 15# off my best. Not surprising I guess since I barely lift anymore. What's surprising though is my deadlift hasn't dropped off a bit it doesn't seem. Might be sequence of exercises or possibly the heavy KBS are helping, dunno.

Was going to do tabata KBS, but tired and lazy.

DL 330x8: http://youtu.be/bW9__X5QPyM

Front Squat 205x5: http://youtu.be/DJkaNwWC2Mg

Front squats seem fine until you get to the 4th rep. >3 reps on front squats are a dumb beat anyway, IMO.

DLs look good. Not perfect, it seems like your mid/low back could be straighter/more neutral since it looks (at least to me) like it's straightening out at the top a bit.

Form didn't decay throughout the set, though, which to me anyway is very encouraging. 330x8 is pretty sweet imo.

Agree that more than 3 makes little sense, but I figured I could 531 them, but amrap didn't really translate super well to front squats I suppose.




Thanks. As long as my deadlifts are looking better than your squats, I'm on the right track though, right?

I'm happy with 330x8. Estimated 1rm is around 418. I hope I can pull 500 one day. That would be nice, especially since I don't think I'll ever squat an appreciable amount of weight because my squat sucks.

Your DL look like the Mona Lisa compared to my recent squats. A better comparison is your DLs vs. my DLs. Thankfully both of us have non awful DLs at the moment but at least for myself I know the dark side of ****ty form is always lurking.

500 should be possible some day although don't you Oly? You may have to, like, actually run a DL powerlifting type program to get there. Who knows though. What is your highest DL weight lifted? I assume you can lift 4 plates right now (who knows what the form would look like though...) but whether it's barely or you can pull 415/420 or more I have absolutely no idea.

Errybody about to run an M/O cycle imo. PoW would probably break 500lbs DL within two cycles given how well he responds to volume*

Oh, you mean I'd actually have to give up on oly and run an actual DL program? No thanks then. Can't let down dt and elreybro and freebird.






How long is an M/O cycle?

12 weeks. Assuming you don't stall/repeat a week. I think I have your email??? I can send you the spreadsheet.

Sent.

I mean, you don't have to stop Oly. I'm just saying at some point you may decide that you aren't getting to 500 while running Oly, that's all. I mean, **, maybe you can have a 600 DL some day, I have no clue.

Having long been subscribed (but not really) to PoW's log, he seems like a normal person. His fitness accelerates according to volume and intensity. When he stfu and focused on heavy squatting, lo and behold, he broke through plateus. And then as soon as he stopped squatting, yikes, he lost 50lbs off his squat. The same could be true for his DL. But he would have to decide if he's going to reduce his oly intake for the sake of increasing his squat and/or DL. Tough decisions. Probably easier for those of us who LOL at WL. No temptation.

just clean pull a ton. then try to dl. i have only deadlifted twice this year and pr'd both times. ez game.

Yeah this is definitely true. DLing on a regular program I plateaued at 465 for a longass time. Never improved. Then I started cleaning and bam, hit 505. And that's with AIDS form after DLing for a year. I think you can hit 500 EASILY POW. Shoot for 300kg instead.

9/13/14

Snatch

I did a lot of snatch pulls + snatches and worked up to 5 singles @ 175#. Made 2, missed 3, all behind. I shouldn't really miss 175, but whatever, been a while since I snatched and a long time since I've gone from the ground with anything over 70%, so...

This is basically my whole session with the exception of a few warm ups and a few others.

https://www.youtube.com/watch?v=y-t4wSA6hDk

https://www.youtube.com/watch?v=yqD40gw43as

https://www.youtube.com/watch?v=oc3ckTmA5zw

https://www.youtube.com/watch?v=9LKMGprfeH0

https://www.youtube.com/watch?v=HcYs38ljRxY

https://www.youtube.com/watch?v=ts9vdTYesC8

My personal favorite:

https://www.youtube.com/watch?v=muQ1LWJ1Pvk

Haven't checked that email yet, but thanks for sending. I don't think I'll run M/O any time soon, but maybe one day.





Yeah, I dunno, not going to stop Oly, but I'll keep 531ing DL at least for a bit and see where that takes me.





Lol, didn't lose 50# on my squat, maybe 10#




I've done this and made some progress on my dl in the past. Maybe if/when I get back to a regular oly program, I'll figure some way to put 90# on my deadlift on top of making progress in the snatch/c&j.




300kg lol. I'm going to shoot for double bw first.

9/14/14

It's a Sunday miracle, I've worked out two days in a row in I don't know how long.

~2.5 mile walk

C&J

135x1 + CGOHS + Hang Clean + Split Jerk
155x1
175x1
190x1
210xf jerk
210x1
220x1
230x f,f

Both fails at 230 were on the jerk.

Push Press

135x5
140x5
150x4
160x3
165x2
170x3
170x4

170 was my rep out. I was very disappointed with 3 and got 4 when I tried again. Ok I suppose.

Conditioning

I wanted to switch up the swings a little so I did 80 Russian kettlebell swings for time w/ my 80# bell.

4:35. This was an ass kicker and my forearms were on fire when I was done. I couldn't even make a fist. I think tabata swings are more taxing though.

http://youtu.be/i6WgiT9dZ-c

http://youtu.be/_5h8-CXCL-k

http://youtu.be/s8jXSTnJ-w8

http://youtu.be/alsoGaiVGrY

http://youtu.be/RWcxFA1-5kM

http://youtu.be/j4b5DABa9HQ

http://youtu.be/DMmVdCiImww

no descriptions? not clicking random porn links at work tyvm.

Lol, all my C&J attempts from 175 through my two misses at 230. I've been recording basically all my sets and I'm terrible at YouTube edit so they get uploaded all individually. Linking all of these vids is tedious and time consuming for a busy and important lawyer like me.

Whatever, I don't owe you anything, BTM, you don't even post pics of your Tinder dates anymore. #banB(sep)T(e)M(ber)

excuse me? You owe me edited videos with descriptions and footers so I know how many lbs you're slinging.

https://www.youtube.com/editor

Literally so easy. Just drag the vids all in a row. Add footers. k

The amount of weight is in the video title. I don't know about that video editor, seems daunting.

Nice, that's nice.

I cannot comment on the WL as the only thing I know about WL is to LOL at it, but you are a friend so that seems rude. Instead I will say I would probably be impressed with your WL if I knew what I was talking about.