Monday july 26th

Squats
95x3 two
135x2 two
165x2
185x1
215x1
235x1
225x1 (felt like I needed another easy single)
255x1
275x1
290 fail
290 PR- with lifting shoes imo
260x2
260x1 (dead.. was gonna do a few doubles)

PC
135x2
165x2
185x1
195x1 two
225x1 pr
235 fail... two.. racked the first and literally squatted up 80% before I lost the bar.. fffff

Cleanpulls
255x2 three
225x2 two

RDL
135x10 three

clean vid..

http://www.youtube.com/watch?v=Dqy5oKxNces

There's this HIGH I feel when I set a personal record. I get all tingly and sht. I'm always chasing that feeling. #WIM (tweeted that last night.. people always ask what WIM is lol)

awesome, congrats

****ing love the energy. keep up the hard work

Eagle- thanks

Jaw- was a PR that has eluded me for a while so I was hyped lol.


Tuesday 27th

Bench (press grip)
Bar x 7
95x5 three
135x3 two
165x3
190x3
225x2
255x5 (way too heavy)
245x5 two sets (1st set was a lot harder.. didn't rest long enough)

Press
95x3 three (planned on doing some light singles but felt too dead during warmup)

Dumbell rows
50x5
60x5
90x13 (grip again)

Seated rows
100 (on each side) x5....8
110x8

Shoulda stopped before seated rows. Felt really dead. Was running on 5hrs sleep and I'm not eating enough to be training like this. Weight this afternoon was 183 so I gotta be around 180 in the mornings.

Gotta do something else. Lifting hard 4x a week won't work when cutting but all/most of u already know that lol.

Goals right now are to drop fats, keep bench max >275, press >185 and it may be extra ambitious, but I think I can make slow improvements in the squat/frontsquat, clean, and maybe deadlift since I don't ever do that.

If you saw the vid I posted, I pull the 235 to PC height but I guess I wasn't tight enough. Looks exactly like 225 video from a few weeks ago. I feel like I can learn to be more efficient and end up doing 235 'soon' and maybe 240-245ish. That is based on how I missed 235 and also how I squatted a PR prior to doing cleans.

cleans entering the realm of manhood, good job my friend

Yeah if you tone it back a bit I would expect you could still improve on some of your more novice lifts for a little bit longer.

Nice progress, keep trucking!

Sweet job on the cleans, 235 was really close.

Kpc- thanks man.. means a lot coming from u since u gave me such a hard time before! Lol just playin.. how'd u choose your screenname btw.. lupe fan?

Hero- yea I'm lookin into doing 3x a week lifting possibly starting next week. Update your log, man.

Evoken- thanks.. depending on how I feel after volume squats tomorrow, I may try cleans again.

Thursday (sorry for format.. as always, I just copy paste what I got on my phone then add in random comments)

PC + fs + press
95x3

Random cleans (mostly squat cleans/ drop cleans)
135 for 20 singles ( hit a few presses too)

Only had 20 min in the gym lol.. prob a good thing.. hopefully this helps me recover for fridays session since my hammies were kinda sore...

Pullups at the park
10 singles in 8 minutes (didn't count these for my 100)
Rest 2min then:

100 reps for time
4....3...3 = 10 under 2min
3....2..2...3... 20 5min
2....3...3...2... 30 under 10min
2..2 (lol.. felt like throwing up)...2...2....2 40 under 13min
2...2....2...2..2....50 under 16min
2....2...2...2...2... 60 under 19
2...2...2...2....2 70 22min
Chins
2...2...2...2...2.. 10 25min (3min)
2....3...2...2..1 20 under 28 (3)
3..2...1..2..2... 30 under 30min

Sooo 70pullups + 30chins under 29.xx minutes

Inverted row (neutral grip)
10....8....4...5.... under 4minutes

In hindsight, I shoulda just did pullups. The chins are harder for me (weak biceptz) and my hands are all messed up now and may affect what I do for friday.

Friday

Some sick DOMs in my upper back from all the pulling on Thursday. Feels kinda good.

Cleans (all singles)
95pc + fs + press three sets
135pc two
135 squat cleans.. four
165 sq cleans.. three...one fail
165pc three
185pc three (sloppy, stopped doing them. Hands messed up too)

Frontsquat
135x3
185x1 three (last set paused)
185x2 paused
205x1 paused
225x1 paused
235x1 paused
245x1 pr (never tried a heavy pause before)
250 fail.. shoulda made another attempt

Highbar
135x3
185x3
225x1
225x5x5 (volume)

Press
135x2 two sets
155x1 two sets
175x1
190x1
195 fail (got to eye level lol.. weak tris?)
175x1
155x2

Back extension (idk why I did these)
Bodyweight x8 three sets


Pretty long session.. really shouldn't max out then do volume but I like doing too much. heaviest press I've done in forever.

Gonna follow some program starting next week but not sure of what to do. TM most likely.

lol I've never failed a press I got to eye level. I think you gave up.

blackkeys- I kept pushing for a full second at eye level and bar didn't move so I stopped lol.. I tried adding it to this video but it messed up the audio even more and cut out my 190 press.

http://www.youtube.com/watch?v=5xz3Orl-bCQ

I'm definitely doing TM starting tomorrow. Going to continue to try and drop weight slowly (was 182 today). Hoping to be closer to 175 when august is over.

eh, fwiw, i could probably get 40-50 more pounds to eye level than i could fully press.

I was just ****ing with you.

lol. you had me questioning how much I really wanted that rep. "maybe if I pushed it a little longer it woulda went up, who knows"

So I'm doing TM starting this afternoon. Gonna look like this:

starting volume day weights
squat volume = 230 (did 225 last friday)
press volume = ~150 (+/- 5lbs.. we'll see)
bench volume = 205 (planning on doing volume days paused.. starting light)
deadlift = 275 (these should be very easy)

current/recent PRs
highbar- 290x1... 255x4
front squat- 255x1..240x3.. 245x1 paused
bench (press grip)- 275x3 .... 255x5
press- 190x1.. (mid june 175x5.. I should be good for 3-4reps as of now)
deadlift = ??
clean = 225


Monday- volume
squat 5x5
alternate press / bench 5x5
deadlift 1x5 or a few heavy cleans
dumbell rows (ONE meaningful set)

wednesday- recovery
VERY light cleans.. (less than 20 total reps at 135-155lbs)
alternate pushpress 4x3/ floor press 3x5 ( both light)
pullups/chins/rows- 3-5 sets (easy stuff)
back extensions 3-5 sets of 5-10 reps

Friday- intensity
back squats (5rm)
alternate press / bench (5rm for as long as possible)
clean (max attempt til I fail 2-3 times) OR front squat (triple)
dumbell rows (ONE meaningful set)

Probably doing all my benching paused now that I look at this. I think replacing 2x5 (80%) squats with light cleans is fine (won't do more than 3 reps per set and 20 total reps).

Anyone got suggestions? Especially on possibly maxing out both back and front squats on intensity day. I figured as long as I recover by monday then I am good go to. Let me know.

Seems like a lot of volume to me. Is that what the program says to do?

Here's what I'm thinking about on page 6 of this:

http://www.mikedemeter.com/articles/RobertsonSquat.pdf

5x5 one lift per cycle sounds like a good idea imo.

edit - see page 6, not 8

Cha- minus the dumbell rows on monday/Friday, possibly maxing out both back and front squats on fridays, and my light cleans on wednesdays, that's what a TM would look like. From what I've read its not a set program and can be set according to goals.

I put DL on mondays because I take forever to recover from them and def would still be sore on Monday if I do them on intensity day. I'll give that a read, though. Also, I did some of the medicine ball rolling off chest/shoulders and they felt pretty good. Will be doing that more and I'm incorporating rolling them with a softball against a wall at home.


Monday (volume)

Bench (press grip)
Bar x 10
95x5 three (wide)
135x5
160x3
185x3
205x5x5 paused

Bench- not bad.. happy I started at this weight.. first two sets were ezpz then it got harder.. last rep was kinda challenging. Gonna start the press next week at 145 to be safe.

Squat
95x3 two
135x3 two
165x3
185x2
215x1 two
230x5x5 (3rd set was lolhard.. didn't rest enough)

DL
225x3
255x1 two
275x5 (lol wow.. these were way too hard)

Squat clean (for fun.. was putting bumpers away)
135x3 + press after all

I suck at DLs and hate them. Considering doing some RDLs instead (lol.. where's the WIM?)

I did bench before the squats because squats kill me. Maybe I should do them first so I have some recovery time for the DLs or cleans if I choose to do them.

Looking forward to recovery day so I can work some light cleans.

This.


If I'm deadlifting, squats need to come first - the break you get while pressing is so necessary.

Wednesday (recovery)

3pc then 3fs then 3 press
95lbs three sets

(Did a lot of squat cleans with 95, didn't count how many)

Squat cleans
135 for 12 singles (+ 4 presses thrown in via singles)

Power snatch (friend was doing hang versions so figured I try)
95x1 three
135x1 three

Back extensions
3x10

Pullups
6...6

Chins
6...5...5

Surprised I didn't fff the snatches up too much. Idk if I should incorporate them more. I probably already messed up my cleans pretty bad so I shouldn't do any snatches incase I can get coaching in the future, right?

Poker stuffs: I played 8k hands of rush poker so far this week. Gotta say that its prob the best option for me when school starts and I cant or don't want to play for X amount of hours for tourneys.

Can't wait til Friday. Going for 260x5 highbar or might play it safe and do 255 but I think that's a lock. Not sure what to do for paused bench but I'll most likely play that safe and do 230ish for 5reps. When I was a lot fatter (pushing 200lbs) sometime late last year I did 275x5 all paused. Don't think I'll ever be able to do that again.

Dieting down the last few months has made it pretty clear how much it costs in terms of lifting progress. Like...I would probably be lifting well in excess of 3x5x300 lbs on the squat now if I didn't care about body composition. As it stands I recently struggled like hell with 3x5x250 and will probably be down a bit more at the end of my cut...I'd wager there's about a 80-100 lbs difference :/

That's the price of vanity, my friend. As of now I'm willing to pay it also. I'm hoping I can make progress with TM for a few weeks before I think about resetting. The volume days feel exactly how the hard squat days of SS used to feel already so I'm hoping I don't fail soon.

I did 30 or so pullups in the 4 hours I've been awake so far. Inspired by kyleb/mrclean to grease the groove with these basically so I can satisfy my off day urges for training. So from now on MWF is texas method and on every other day except sunday I'll do pullups/chins (maybe 50 a day for now)

TM looks like a lot of volume, but you seem to have been doing a lot of volume already, so hopefully it works well for you. I wouldnt try it at my age.

Cha- I think its easier than SS with Monday being a very hard day and other two days not as much. Also my deficit is prob not what I think it is but I have dropped some lbs already. If it gets tough I can always reset weights.

Thursday (off day)

Inverted rows
4x6

Bench (intensity)
Bar x10
95x8
95x6
135x5
155x3
175x3
210x1 paused..wide
225x1 paused press grip
245x5 paused press grip (ez)

Pullups (total ~60 or so all day)
1/2/3/4/5/4/3/2/1 (ladder imo..used +10lbs on way down)

I was fiending to lift wayts today. I also needed a reason not to play poker so I went for a quick session and did my bench intensity which was supposed to be done friday.

210 paused was way too easy so I decided to do 245 instead of the safe weight I posted earlier. Felt like I coulda did 8 reps with it. Since I benched today, I'll do some type of rows in place of it tomorrow.

Friday august 6th

Bodyweight has been a consistent 180-181lbs in the mornings recently. Hope to break the 170s sooooon. This has been my lowest bodyweight in years (maybe since 2005 lol).

Highbar Squat (intensity)
95x3 two
135x3 two
165x1 three
185x1 two
215x1
235x1
255x1 (ez, was supposed to be my 5rm today)
265x5 PR...(5th was kinda hard)

Squat was a +10lb and +1rep PR

Rest 10min then...

Front squat
135x2
165x1
185x1
205x1
225x1 (heavy.. stopped here)

Supersetted the GHR with 95press then extensions with 135press

GHR
3x6
Back extension
3x8

Press (not supposed to do these but oh well)
95x3 three
135x3 three

Pullups
6 at bodyweight
+10lbs... 5/4/3/2/1/2/3

backsquat was great.. in hindsight I shouldn't have done front squats because my right wrist is sore and I wasn't even close to PRing.

I really hate the DL but gonna do squats first on Monday and it should make a difference. If not I'll replace them with GHRs/RDLs and worry about my DL when I stop being fat.

Not sure where to start my volume press at. I'm thinking 5x5x145 (maybe even 140) just to be safe and have a few weeks before it gets hard even though the 135 was really light.

I wish my whole summer went like this. Played >8k hands of poker (6k at nl10 lol, but a lotta hands for me.. ran great too at >5BB/100) this week , hit a PR, drop bodyfats. Got two more weeks before classes start again. My WIM will increase... it HAS to

Bodyweight = 179lbs today.. hoping to get to 175-176 by end of the month. Lightest bodyweight since 2005 imo

Satuday aug 14th

Pullups
1/2/3/2/1 (around noon)
+10lbs 1/2/3/2/1 (4pm)
+10lbs 2/2/2/2/2 (730pm)
1/2/3/4/5 (130am Sunday I guess)


Today so far

Pullups
1/2/3/4

Will repeat that two more times today. Not quite getting the 50 daily I said id do.