form has come a long way, looks pretty good. hard to tell how good your extension is watching a YT vid which are like 12 fps or something

Thanks for the feedback on the squat clean, guys. Gonna have to keep working on getting full knee/hip extension and my speed under the bar when I do them.


Wednesday (recovery)

Press (to switch things up..no bounce on bottom today)

Bar x4 two
75x3
95x2 three
145x3x3
150x3x2 (only triples so upped it)
135x3x2 (close grip for fun.. I don't like it )

Back extensions
6x7r

GHR
4x6r

Chins
+10lbs 3x6r
bodyweight loladder.. 1/2/3/4/5/4/3/2/1

Re: my upper back pain.. don't think I mentioned earlier that I had to roll off of my bed because my back was that sore. Felt a lot better after a hot shower and icing it down. I used my bag of mixed berries lol and they turned into mash. Feels 90% now after lifting. Still gonna ice it tonight and thursday, though.

Press- didn't use the bounce just to see how it felt. I guess not much of a difference because the weight isn't heavy for triples.

Chins- as I lose fats, it is easier to see just how small my bicepTs are compared to my triceps (in my mind, anyway). Basically just doing lots of chins now so they will be easier to add bigger weight to when I start working on my gunz.

I don't want to fail my squats soon, but when I do I will do the russian squat routine Downtown did.

This routine? http://www.timinvermont.com/fitness/...htm?weight=160

I was going to do this next week, except with a deload week in between weeks 3 and 4 because it's hard to do in a one-er.

I am the king of upper/middle back pain, but most of my problems were caused by being sedentary, which is obviously not what your issue is. Where exactly is your pain and what do you think caused it?

PP- yes, that one. Didn't have that calculator saved, so thanks for that.

Cha- positive it was from being fatigued and doing those clean complexes. I couldn't twst without pain and basically had to keep my upper back straight. In the morning it was stiff but loosened up a few hrs later. There's still some minor pain but id say I'm 95%ish now. If I still can't move/twist my back without pain tomorrow then I may not do my intensity squat or bench.

Thursday ("off day")

Lolbench (paused, press grip)
Bar x5 three
95x5 three
135x3 paused from here
165x2
195x2
225x1
255x5

Closegrip lolbench
185x15 (no pause first 10.. paused last 5)
185x6 (paused only first rep.. died out, had a few left only)

Lots of shoulder dislocations with broomstick

Pullups
6...3

Chins
3/4/5/4/3
+10lbs = 5/4/3/2/1 then 3x4r

Friday

Skwat (intensity)
Bar x5 two
95x3 two
135x2
185x2
215x1 three
245x1
285x2 (disappointed in myself.. pussied out)
285x3 (3rd was slowwwww.. 98% sure I fail a 4th rep attempt)

Front Squat
135x2 three
165x1 two
185x1 two
225x1
245x1
265 fail
265x1 PR.. (redemption imo)

Backsquats
225x1 (paused)
255x1 two (paused)
255x2 (paused)

Front squat
185x5 three

GHR
3x6r

Pendlay back ext
3x10r

Skwat- idk what I'm gonna do next week. Either repeat 285 or find a max single so I can do the russian squat program soon. Idk, I hate failing. Suggestions if anyone has any.

Front squat- felt really good hitting a PR here especially after failing my backsquat..


lolbench vid from thursday
http://www.youtube.com/watch?v=B_WBLF1JI3U

Definitely much better. Hips are open, pull seems pretty good. I see some super minute tiny things that look the slightest bit off but they are so small that I am not even remotely qualified to comment on them. Overall, this looks pretty good to me -- except it looks too easy, bump the weight up

That bench set looked easy. Nice job.

Nat- thanks. The movement felt different for sure. Since I failed my texas method squats the other day, I have a feeling my training is gonna be all over the place with more cleans

Cha- yea it wasn't a problem. I noticed my elbows flare at different times for most reps though. Probably not a good thing

Saturday I did 50 chins with +10lbs (mostly doubles/trips). Off today.

there wasnt bad elbow flare imo, as long as it didnt give you shoulder pain

Monday

Squat
Bar x5
95x5
135x3 two
185x1 three
225x1 two
255x1
225x1 (went back down.. felt heavy)
255x1
275x1 (fff heavy.. wtf)

Front squat
135x2
185x1
215x1
225x1
245 fail lol

Press (volume)
Bar x5
75x5
95x2
135x1 two
150x5x5
170x3 (not bad..woulda had to grind a 4th)
170x1 (tough)

Squats (again)
135x4
165x2
195x2
225x2
255x2
285x1
305x1 pr (lol #WIM)

Was gonna do GHR but gym closed early on me.. chins at home

Chins
10x5r

Squat- ate a ton of chinese food before going. Very discouraging squats in the beginning of the session. Decided to call it a day then do my presses.. then I was feeling angry for failing so I went at it again.. my calculated max is always higher than what I can really do, wtf is that about?

Press- first and last sets were hardest, but not too bad. Also tried out my intensity weight for this Friday because I was bothered from not hitting the squat (which I hit later). Felt pretty good and need to hit for 5 on Friday, which should be a battle.

How does jaysick hit 5x380 @ 165 lbs?
How can I only do 1 rep of 320 at 190lbs and then do 5 at 180?
I dunno but if you keep workin your numbers go up.

In addition 1RMs as expressed by % of 5RM are pretty individual.

Khalyn- Yea, I saw. I meant to post that your 340 (I think) was a lot lower than what you can really do imo. good sht. Eventually I'd like to be Jaysick type strong but that will take years, or maybe never.

Soul- True. And possibly for different lifts too. I think only in the press is when the calculated maxes are really close to what I do. For lolbench, squat, DL, my calculated max is/was always higher than what I have done. I read that Jim Wendler says it is just mid games but Idk. Late (I think) last year when I was fatter, my calculated lolbench was 335 and I barely got 320.

-------------------

http://www.youtube.com/watch?v=2pdwH4IFf9w

Here's the vid. I will probably just max out my front squat and/or clean sometime this week and get back on texas method or get on the russian squat program next week. Most likely TM since I am still killing the upper body lifts (frustrating being able to progress on these and not the squats, even though its only been one failed intensity day so far lol.)

Actually, I think I am gonna go in tuesday for a max clean session. I'll get a few vids hopefully.

eta: I'm not even sure if I can say I am in the SKWAT more than I bench club anymore. I may max out my bench this week took just to see.

This is my excuse. Not sure if I have much evidence for it Jaysick seems to have really good conditioning with his metcons and history of running, so maybe his 5rm's are closer to his 1rm's. I blame my ****ty fitness on the fact (?) that every muscle in my body is designed for 1rm's.

You're talking about % of 5 RM right? Cause obviously the absolutely lb difference between 5RM and 1RM for the press will be smaller than any other lift.

PoP- my conditioning in general is straight garbage. That may be it

Soul- I was talking in general for when I do repouts for random reps, but usually >6+.

i knew i posted something like this earlier in the thread.

Tuesday

Front squat
95x2 four

Power snatch
95x1 two

Squat clean
95x1 three
135x1 three
165x1 two
185x1 two
205 fail... three of em
185 pc... two
185x2 + jerk
185x1
205x1 (looks like I went back to old form)
205x1
235 three fails... racked fourth and squatted it up >85% and lost it.... fail fifth.. fff me

RDL
135x8 (snatch grip)
138x8

GHR
3x6r

Penday back ext
3x11r

I'm devastated, feel soul crushed for not getting 235.. serious lol.. five attempts with one very near successful one. Sick

vid of 185x2 clean from yesterday

http://www.youtube.com/watch?v=K2bgqDzZfKM

Recovery session for bench today and probably some pendlay rows /chins. Not sure if I'm gonna do what I'm supposed to or hit a heavy/max single for the lolbench.

Looks pretty good although it's so easy you kinda abort the pull early. That'll probably self-resolve when you go heavier.

One question: do you use a hook grip? It doesn't look like it but I can't really tell from a low quality youtube vid.

Nat- it doesn't fix itself. I have vid of 235 that I am ashamed of lol.. super early arm bend and stopping of second pull =( .. and yes, I hook grip with my burger king sized hands.


Wednesday "recovery"

Bench (press grip)

Bar x5 two
95x5
135x5
165x3 two
195x1
225x1 paused
255x1
275x1
290x1
300x1


Bench- I can still squat more than I bench for the time being. Was lifting alone until the 300 and I don't usually go over 245ish without a liftoff. Triceps were tired so there's a good chance I can still bench more than I squat if I'm at 100% ... what a joke

If it doesn't self-resolve I would take downtown's advice and remember to keep pulling (and to pull yourself under the bar). When I see you abort early it seems like you know that you've got enough momentum from your half-assed second pull so you just don't bother and you let it ride up. Just do whatever you have to do to keep pulling.

Doing some high pulls might not be a bad idea. Even something as simple as doing a clean and pulling it as high as your flexibility allows before just pushing the bar away and releasing might work. Once you are pulling it to your high chest/neck area routinely, do the same thing and just get your elbows around. You won't pull as high as you did before but overcorrecting might help you to get some of the muscle memory to keep pulling, even as you're getting under the bar.

How come you did 315 x 1 for Bench when you started the log and are now doing 300 x 1? You should be labeled 'Bench Monkey' until squat>bench.