Thursday afternoon

Lol off days/deload week

Military press and front squats.. basically alternating
Warmups
1x155
5 x 1 x 175 (bar was moving fast)
5 x 1 x 135 (just trying to keep warm for PCs)

Power cleans.. I really like my improvements
1x95
1x135
1x165
1x185 tied PR
1x195
1x205
Three fails at 225 lol

Hindsight but I shoulda did 210 or 215.. what can I say? Was feeling gooood after the easy 205

Might go back tonight for some squats

Thursday night.. two sessions in one day on a deload week. Smart

Power cleans again lol
5 x 2 x 95
5 x 2 x 135
3 x 1 x 165 ( front skwats every rep all up to here )

185 for 6 singles.. this was going up easy

Clean pulls
3 x 2 x 225 (109% of PC max) not sure if I'm supposed to do them that heavy

Back to PCs
145 doubles... 10 sets

Ride stationary bike for 6min LOL

Title for this log is misleading :P

Your presses look so effortless compared to mine

I was a noob here. I can't change the title lol.

And thanks. Worked very on presses at the expense of benching for a while.

Wrists are sore but might do more PCs today or just good ol squats

Friday night

PCs
Worked up to a single at 165 which is about 80% and the speed just wasn't there. Guess the two sessions yesterday + no caffeine + sore wrists = terrible session

Clean pulls
5 x 2 x 185

Low bar squats
3 x 2 x 185

Woulda did more volume but feeling dead. Bout to eat some Popeye's chicken and red beans lol

Monda night - PCs

Warmups
3 x 165
1 x 175
1x 185
F x 195 (three fails lol)
1 x 195
1 x 195
F x 195
F x 185 ( prob shouldn't be failing too much huh lol)
1 x 135
3 x 165
2 x 3 x 175

Clean pulls
3 x 3 x 175

Front squats
3 x 5 x 135 (within 1 min.. just wanted to get a lolpump goin)

Still deciding what to do as far as programming.. I like 5/3/1 but hate doing high rep squats so might switch to some texas method template. I also love doing power cleans now but they are killing my wrists.

I also want to give it a shot at cutting up.. too many conflicting goals lol fffff

Off Tuesday and gonna do high bar squats Wednesday and perhaps some lolbench

wednesday

moar PCs

3 x 3 x 95
3 x 2 x 135
2 x 1 x 155
-- all of those with a front squat added

1x165
1x175
1x185
1x195 (felt vvverry fast.. so fast i thought i was gonna PR today lol )
THREE fails at 205 lol
1x205 (100%... i'll take a tie at thsi point)
fail 210 obv
fail 195 lol
hit 165 for a easy set of 8 (was just gonna do 3 but was angry)

front squat
2x5x135

snatch pulls
3 x 2 x 135 (just messing around.. prob doing them wrong)

deadlifts
1x185
1x225
1x275
1x285 (felt pretty tough lol.. hit 315 with 2inch deficit just 2-3 weeks ago.. sick )
2x275

dead after all of that... im addicted to power cleans and kinda wish i wasnt.. i really feel like if i wasnt such a pussy i could full clean (or is it called squat clean?) 225.. idk how to learn to drop into a squat position to catch. with light weight the bar just flies up and when its heavy im clueless/scared

planning on hitting some high bar squats for some volume for thursday afternoon. i havent benched/military pressed in forever it feels like.

actually might end up doing more PCs if i go.. lol im an idiot

Thursdaay aftrnoon
Good news = didn't power clean
Bad news= going back in 3hrs to power clean

Presssssss
Warmups
155x1
175x1
185x2 (boooo failed 3rd rep)
185x1 two sets (paused for 10sec at top)
175x1 (paused again)

155x8 (WIM if u ask me.. damn I wish I decided to rep this out earlier)

Front skwats
Warmups
175x1
185x1
205x
225x1 four sets

Drop set lol.. 225x1..205x2...185x3... low bar 185x3

Called it a session.. going back after I eat twice and nap

powercleaning a lot lately, and getting pretty damn good at it.

Thanks sir

Went back again last night

Buncha power cleans last night but none higher than 165..

I tried doing squat cleans lol.. hit 165 for two singles

Snatch deadlifts (realllly tough)
warmups
225 for 3 singles.. ridiculously tough

Conventional
275 for a single
275 for double


So dead this morning.. might take Friday afternoon off but we'll see.. I got 5-6hrs to make my mind up

leading H&F in WIM imo

Grind- thanks for the compliment. I do train pretty hard lol but idk bout that one.. honestly I was gonna take Friday off but I read what u put and felt obligated.

Friday night

Power cleans
Warmups
165x1
165x1
Two fails
165x1
165x1
Fail
165x1 (rough night, obv lol)

High bar
Warmups
185x3
225x1 (don't think I've done more than this.. too scared, need to get vids)

Then a circuit consisting of
3x135 PCs
3x185 high bar
20 reps of 30lb rope pushdowns
15 reps of 20lb hammer curls

Did 4 rounds of that... on 5th I failed 135 PCs twice lol so I put on 185 instead and did a set of clean pulls and completed circuit

185x3 for two sets of clean pulls

Felt bad about not benching all week so tried doin pushups.. hit 33 for a repout lol

I didn't expect the rope pushdowns to be that hard..on third go around, was hurting after 15 reps and just rested a few seconds to complee last five. Got idea from krs but should drop to lowest weight next time. Measured arms after for fun and they were at 17.25" lolpumps...

Your cleans are pretty nice (and your press and bench are sick) but you need to squat and deadlift more.

heh...


So why the focus on front squats/pcs/high bar squats? Are you planning on doing olympic lifting?

kitaristi0- yea I'm working on it. Gonna "Broz" it up for a while after schools out I'm sure. I really like doing cleans tho and he seems against DLs from the bb.com thread I'm reading

evoken- I'm mainly interested in cleans and not so much the snatch. And I just find front skwats more fun that back squats lol

but apparently tommy kono and others are always at some YMCA in town. I love bout 40min away but might try and get in touch with them one of these days. And coach jim moser is on another island. Broz told me to hit up moser but moser didn't message me back lol

I was all set to skwat everyday til I saw that this Broz style of training can be done with the lolbench too

It can technically. I remember broz saying in the Q&A thread that he recommended powerlifters don't bench more than 3x/week, so not nearly as often as you can squat/clean/snatch.

He's not "against" dls exactly, just doing max effort dls frequently has a high opportunity cost of being unable to do the sick amount of volume in the other lifts. You could certainly still keep them in your program if you want to. Definitely looking forward to you logging the broz-style training. It didn't appear to go too well for SmileyEH because of lots of different injuries.

busto: your presses and bench s**t is sickness personified, everything else is on a noob level of suckitude, and lol at sub 200 pound power cleans impressing anyone here, it just shows how horrible anyone is at cleans that they would be impressed by 165x3, etc. lol. i have no doubt you will eventually ball out and clean like 275 and dl and squat 4+ imo, my main disappointment in your log is lack of hot hawaiian and hapa haole chicks, if you can correct this, anything is possible. more WIM pls kthx

yes, im such a hater, foh

I think DL'ing once a week would work just fine with everything else. I think you need to DL.

evoken- i havent bench pressed heavy in forever. i was just intrigued after seeing there are people maxing out 3x a week. thats probably why theres a few 140lb kids hitting 225lbs for a few reps where i train at lol. none of them could squat 225 to proper dept tho. and im sure kpc isnt hating.

kpc- where are u from? lol.. maybe i'll post some facebook pics but id prob get in trouble somehow. and if it matters, i did hit 205 pc lol.. probably get 225 before may is over. and trust me, im def not happy about my squats and DLs. once I hit 315 low bar i havent really been doing them heavy and DL just takes too much out of me, but i did 315 with deficit

blackkeys- i'll prob man up and do them more than once a week, but not max effort type stuff

all- i just hate how DLs make me sore (yea yea, man up) but i can pretty much squat 5x a week without any doms whatsoever. if anything, i will deadlift at the end of my sessions


starting on the 17th of this month. currently looking at

*if lifting twice that day then going to squat for sure first session

front squats 3-4x a week
high bar squat 2-3x a week (id rather front skwat)

*night sessions

DL- 2-3x a week (sticking around the 70-80% range )
bench press 2-3x a week (probably alternating with floor presses)
military press 1-3x (wont go too heavy.. if i do, then low volume)
cleans.. every session

NOT going to work up to a max in he bench or military unless I feel great and definitely no huge amounts of volume for anything other than squats and cleans for me.

Sick man. Please tell me you're roids.

It's probably because you need to Broz up the DL's. How does he know it doesn't work, he's never tried it!

Yea, broz it up on the dl. Be dling now. Be perpetually dling. Dark times will pass.

I do find it a little odd that you can pc nearly 2/3rds your 1rm deadlift. I tested 1rm powerclean a few weeks ago and it was less than 2/3rds of my 5rm deadlift.

http://startingstrength.com/resource...&postcount=105
http://startingstrength.com/resource...&postcount=106