Thursday

Squat
Bar x5
95x3 two
135x3
185x1 two
225x1 three (all paused)
245x1 two
275x1
285x1
245x1 paused
275x1
245x1 four sets paused

Pressssssss
Bar x5
95x5
115x2
135x2
155x1 two
190x2 (failed 3rd rep... fffffffff)

dumbell press (one arm, standing)
75x1
80x5 (I'm calling this a PR, had one/two in the tank)
80x2

Close grip bench paused
115x16 (messing around)

Alternate ghr and pressdown

Ghr
1x5
+25lbs = 5 , drop weight and 5 more...
=3, drop, 7 more


Tricep pressdown lol
60 x15
75 x10
90x10 (tough set for me)

Chins
2x3 neutral
+10lbs= 1x5
+20lbs = 3x3

Squat- I'm obviously doing stupid things right now. Hopefully back to a regular program next week. It sucks because I can only get in the gym M-Thursday so I can't do a legit texas method.

Press - supposed to lolbench but fff bench imo. Plus everyone was (push) pressing so I got jealous. Got the 190 over my head on third rep but bar stopped moving

One arm dumbell press- haven't done them this heavy in a while. Its weird how I can do the 80x5 (left a couple in the tank).but I really feel like I can't do 90 for a single. Mind games prob

Chins- doing heavier ones for Friday so didn't do much tonight

I havent looked through the whole log but it looks like you stopped doing 5/3/1, for how long time did you do it? thoughts about it?

Why are you pausing your squats?

Zinna- it was the most fun program I ever did and I'll get back to it, eventually. I wouldn't do it until I finished or was closed to finishing something like SS tho.

DT- messing around, really. I like to think it will help with heavier weights on the bottom of the squat (like for bench), though I'm weakest at or a little after parallel for the squat. But yea, just messing around cuz I'm bored.

Friday

Chins
2x3 (neutral)
2x2
+10lbs = 2 singles
+45lbs = 1x10 (barely because of lolgrip) PR
Bodyweight repout = 13.. gg

I need to work on my damn grip.. almost missed the last one at +45 because of it. First 6 reps were fast then slowed a lot.. had to do some dead hang ones for the last 2.

Saturday

Chins
2x3 neutral
2x3
+10lbs = 1x2
+45lbs = 3x5
+20lbs = 2x5
Bw 1x5


Sunday
Chins
1x5 (neutral)
3x2
+45lbs = 3x5
+20lbs = 1x5
Bw 2x10

The dallas cowboys suck


Press vid from thursday I think it was.. 190x2
http://www.youtube.com/watch?v=5M48BIAkCoY

A double for bw + 20? Jesus man...

Soul- not quite, weighed 177 today. Soooon, though. Finally gonna give this 'cut' a legit try and stop eating so stupidly half the week.

Just did

Chins
3x3 neutral
1x3
+20lbs = 1x3
+45lbs = 5 sets of 3 (felt like I couldn't do 3x5)

Pressssss and squats tonight and more chins.

Monday (bodyweight 177)

Pressssss (volume)
Bar x6
95x5
115x2
135x1 two
165x5x5 (surprisingly easy)

Squat
Bar x5
95x5
135x5
185x3
225x3 two
255x3 two
275x3
290x2 (failed 3rd.. woulda been +5lb pr)
255x2 three (first set paused)

GHR
+25lbs = 1x8...4x5r

Chins (lower volume/intensity til friday)
3x3 neutral
2x5
+20lbs = 3x3

Squat- the 290 I got on vid. Looks like I quit way too early on the 3rd rep lol.. what a bitch. Soon as I hit the sticking point I gave up.

Press- 165 was easier than what I remember 160 being. Only 5th rep on 4th set and last two reps of 5th set were hard.

Tempted to try 175x5 x3 soon, which is a few lbs away from bodyweight. Should prob hit a 180x5 pr first lol. My all time 10rm is 155... feel like I can beat that and may try on Thursday.

What can/should I do for squats if I can only train at the gym from Monday through Thursday? Suggestions?

Only being able to squat 2x a week may be a blessing in disguise for you, lol. Seriously, with the squat, less can be more.

How long will you be restricted to those days? If you just did a warmup and then 3 sets of 5 twice a week I really think you could make some decent gains. I got from 3x5x265 to 3x5x309 in around a month (lifting 2x a week) while losing 2 lbs.

Doug- yea I'm sure you're right. Just can't help myself sometimes. I'm just used to not progressing and doing lots of volume lol. I got ~2hrs. Most of my sessions are that long anyway. I'll prob do 3x5 twice a week as you suggest or something else that I'll post later when I get on my laptop.


Tuesday

Lotttsss of cleans and power snatches with 95lbs.. 3 cleans (singles) with 135, 145, 155..

Clean pull (people using bumpers for stupid sht)
225x2 three

Frontsquat
185x2
225x2 two
225x1 three

Lolbench
Bar x10
135x8 wide
155x3
185x2 paused
205x2
225x1 paused
255x1 paused
280x4 (fail 5th midway)
225x12

Pushups repout
37

Chins (back is dead.. I'm sure pushups affected my upperback too)
5x3r

Cleans- shoulda just worked on my form today but I was irritated because I knew it was bad as usual so stopped.

My triceps are weak, right? Fail press midway and bench midway... more floor press for me, but what else???? I am disappoint. This wasn't a problem when I was fatter and bench monkey-ing it up. If anything I would fail right off the chest.

BANDZ AND CHAINZ!!!!!

KPC- I might have to make an investment and get some lol.

If I don't do the 3x5 squat twice a week, then I may do something like this instead: http://www.fortified-iron.com/forum/...opic=235212398

Basically the program is snatch to max (3 attempts) then squat to max triple on day 1, then C&j to max (3 attempts) then max triple again. I won't be doing the snatch to max. Idk

bench vid-http://www.youtube.com/watch?v=ioUExDMqacI

eta- Sleep is inconsistent because I have to get up after 4ish hours of sleep on tuesdays and thursdays, but I just got 9. Feels good

I'm really skeptical of a 300 sinclair score training 2 sessions 2 exercises per week. Also why not snatch? If you're going to do a program like that, you probably have some goals in olympic lifting and there are two lifts, not one.

LOL

Just brozz.

Evo- I could snatch. I kinda want to just suck at the clean instead of both tho. I need to watch Pendlay's vids on his site again

8rysh- lol, I guess. I don't even want to say what the kids were using the bumpes for.

Thremp- I only have M-Thursday in the gym, tho. Maaaybe Sunday starting in a few weeks.


Wednesday

Squat
Bar x5
95x5
135x5
185x2 two
225x2 two
245x2
265x1 two (2nd paused)
285x1
305x1
295x1
275x2 (paused first)
275x1 paused two sets

Press
Bar x5
95x4
135x1...3
155x3 (didn't use bounce this set)
135x3

Machine chest supported row (friend was using it, just messing around)
90 on each side x15

Chins (back is soooar)
3x5r

Squat- first time going over 300 in forever.. prob shoulda attempted 320 for a +5lb pr but was having doubts id hit it and basically set myself up to fail if I tried. The paused 275 is a PR tho I guess.

Press- messing around. Prob shoulda just saved it for Thursday. I need to learn how to use the bounce for X # of reps then when I feel I got one left, rest on the shoulders a bit and possibly get an extra rep that way.

More squats today and my chest is sore via pushups and triceps from pressing everyday so far this week, but might floor/bench press anyway. And some dumbell rows

Think my chinups everyday experiment will end soon.

Bistro in Hawaii,
Re: oly instructional vids

In addition to the Pendlay vids, there are also some (not very many) on this site. I haven't watched most of them, but they seem ok.
http://olyathlete.com/videos

There's also this, from Dan John.
A one-hour video teaching the O lifts

Are you going to test your chinups? I think it'd be nice to see where it took you after taking a break to deload.

DT- thanks for the links. Gonna watch when I wake up.

Blackkeys- did you want me to test max reps at bodyweight or weighted ones? Or both? I'm sure I'll do both, dumb question.


Thursday

Floor press (close grip)
Bar x5
95x5
135x4 two
185x3
225x3
250x1
285x1
305x1 pr (idk what my old one was tho, 275?)
250x3

Squat
Bar x5
95x3
135x4
185x3
225x3
245x2
265x2
285x1 (heavy today)
245x2 (paused 2nds) two

GHR
2x8
+35lbs = 3, drop weight then 8 bodyweight

Chins
2x3 neutral
1x4
10lbs.. 1x3
20lbs.. 1x3

Floor press- PR but I never did try and go this heavy before. Not bad. 285 was fast (enough) and there weren't any 5s within a few feet from me lol, so just put on 10s.

Squat- 285 felt heavy, nothing much to say here. Gonna try the 3x5 thing on mondays and thursdays (at least for a week but I like doing lower rep squats). I'm prob doing cleans on tuesdays.

Chins- gonna do work with +45lbs for Friday session so took it easy again.

Friday

Chins
2x3 (neutral)
1x3
+30lbs = 1x2
+45lbs = 1 single
+ ~80lbs = 1x5... 1x3
+45 = 1x5

I have a lolhomemade dip belt and used that to hold the 45lb dumbell, then the 30 behind my knee. The belt is basically just chain and it was a hassle loading the weight.

Second set I wrapped both dumbbells with the chain and the chain was sore on my hips, had at least one rep left. Should use plates next time.

Eta: the last set I did with +45 was fast. Kinda wished I repped it out

If this was the test I think you should have waited a few more days imo.

Blackkeys- this wasn't the test.. just decided to man up and go heavier today. idk when I'll test because I'm liking what's going on with the chinups. I like to think id get +100 for a single, tho.

if it's working don't **** with it imo, especially on my account.

btw +100 is disgusting. good luck.

Blackkeys- I was gonna stop because I was feeling burnt out but been feeling better, so gonna continue. Might try +100 after football games are done

Saturday noon
Chins
2x3 neutral
1x5
+10lbs = 1x5
+20lbs = 2x5... 2x3

Night
1x5 neutral
+10lbs = 2x3
+30lbs = 4x2

Might try for bodyweight +100 after the Sunday night game.

Sunday

chins
5 singles neutral
1x2
+50lbs = 1 single

*at this point I loaded up 100 pounds (2 45lb plates and a 10) onto the chain (which I am guessing is around 5lbs) and when I stood up with it, the pain was ridiculous on my back and hips because of the chain. I ended up leaving the park and finished at home with:

+30lbs = 6x3
a few doubles of bodyweight pullups

So I guess I am gonna have to load 100 doing the same thing I did with the +80lbs. Gonna wrap the 45 and 30lb dumbbells with the chain and hold a 20lb behind my knee or something like that. Idk when I will be doing it, but most likely this upcoming friday.


vid of my 305 floor press
http://www.youtube.com/watch?v=amiMAxj4xyI

eta: didn't realize I got so close to touching my chest.