I'm comfortable w/ front squat, but don't think I'd fare well getting into that position in a split second w/ a heavy weight mid air.

Wednesday 17 Mar
Peak Phase W4D2

TNG Bench Press: 135x4, 155x2, 175 @7.5, 170x4 @9, 155x4 x3 sets

DB Row: 60s x8 x3 sets

Treadmill: 20 min

T = 0:50 RPE 6

***

Was short on time and phoned this one in pretty much. This is basically as heavy as I can go on bench with the equipment limitations and never having a spotter. It is what it is but science says I should be able to make gains without going to RPE 10 so I guess I shouldn't worry about it.

Wednesday 17 Mar
Peak Phase W4D3

Deadlift: 255, 295, 315, 335 @10 [ties record], 295x4 @8, 295x2 x3 sets, LS @8

Pin Press (eye level): 75x4, 95x4, 105x4 x4 sets, LS @9

Facepulls: x15 x5 sets

CG Bench Press: 135x5, 145x5, 155x5


T = 1:15, RPE 8

***

I got off an hour early so decided to get Thursday out of the way. Grip was effortless on DL so given I'm heading into deload week I decided to pull something heavy. I actually thought it was a 10lb PR when I pulled it, but was mistaken. At any rate it's my heaviest deadlift in 15 months. Pin presses were also much improved.

nice lift!

Nice grind on that lift!

Solid DL man looking good.

Nice Renton!

Good job, man

Thanks, peeps!

Friday 19 Mar
Peak Phase W4D5

Front Squat: 135x3, 175x3, 195x3 @7, 215x3 [PR] @9.5, 185x3 x2 sets

BTN Press: 45x5, 65x5, 75x5 x4 sets, LS @8

Low Row: x10 x5 sets

Machine Pecc: x10 x5 sets
Machine Bicept: x10 x5 sets

T = 1:10, RPE 7

***

Another decent day. Front squat PR was a bit forced, but I didn't want to do 205x3 since I've done that for 4 reps. Again next week I'm deloading so not a big cost. Seems like my ideal cycle length for squat is 4 weeks so I'll probably keep that going.

Sunday 21 Mar
Peak Phase W4D5

Clean Drills: 30 minutes
tng cleans
Clean from floor

Treadmill: 30 minutes

T = 1:05, RPE 6

***


Monday 22 Mar
Peak Phase W5D1 Deload

Press (no bounce): 105 @7.5, 95x2 x4 sets

Squat w/belt: 275, 305 @8, 275x2 x3 sets

Pullups: x4 x5 sets

Hammer Strength Incline Press: 65s x4 x5 sets

T = 1:10, RPE 6

***

Squats were pretty heavy. Cool that I'm moving weight like this during deload week though.

Those cleans are pretty great for a month in.

The biggest mistake I can see is your starting position. You seem to be using your deadlift starting position, but your hips need to be a lot lower. I could be way off here, so you should probably wait for someone else to agree with me before trying it.

Nice cleans, you're already much better than arjun.

hi Renton

tbh, they're pretty good for someone who has recently learned to clean. The bar is tracking correctly and your drop under the bar...while a little jerky still, is way better than most. Thumb

Arjun is correct that hips need to be lower. at the beginning of the lift. Your torso needs to be way more upright than it currently is to clean properly this is will help fix the other issue which is that you're finishing the pull and beginning your drop under the bar too soon and not getting close to maximising the power output which is created by fully extending the hips and completing the shrug.

This might well be because the weight is very easy for you and you don't 'need' to and so it might start happening out of necessity as you go up in weight but it's the thing I notice.

I would focus on warming up with hang high pulls for the next month and potentially do some hang power cleans with a heavy ish weight to get into the practice of really ripping the pull and completing the shrug and hip explosion

but pretty good progress for someone who has just started the movement

Thanks guys. re: higher hips, I feel like if I go any lower than my knees will be in the way when I pull. I have a short torso and pretty long shanks relative to femur (i think?). That said I'll try to get lower next time.

yeah, I can't talk to body shape etc but that butt needs to drop way lower and your body needs to be a lot more upright. on the clock face your torso is pointing to about 9.15/9.30pm right now but needs to be closer to 11pm

Hip position is fine/perfect imo, but it's not really important.

This is (although you can debate the timing of the shrug). Good to get into the habit of extending correctly even though the weight is light.

Also it looks like you've got some arm pull in there, that's wise to get rid of early. Shoot a video diagonally from the front next time.

Thanks dudes will keep grinding and try to do weekly videos from here. Also need to get back on the overhead squat train, my mobility still needs a ton of work.

Wednesday 24 Mar
Peak Phase W5D2 Deload

Deadlift: 275, 295, 315 @8, 295x2 x3 sets

TNG Bench: 155, 170, 180 @8, 165x2 x3 sets

Total phoned in PM workout. Just couldn't get up this morning. I think its now becoming pretty clear that I'm stronger on DL later in the day. That's my easiest 3 plate pull probably. Bench is extremely weak.

Friday 26 Mar
Peak Phase W5D4 Deload

Front Squat: 135x3, 185x2, 195x2 x3 sets, LS @7

BTN Press: 45x5, 65x5, 75x5 x3 sets, LS @7

Low Row: x10 x4 sets

Machine Pecc: x12 x4 sets
Machine Bicept: x12 x4 sets

T = 0:55, RPE 6

***

Sunday 27 Mar
Peak Phase W5D5

Clean Drills: some warmups, then 1+1 clean pull + clean, 65, 75, 85, 85, 95, 95, 95, 95, 105f

Treadmill: 30 minutes

T = 1:05, RPE 6

***

Don't feel like cutting the video but may upload later. I seem to have trouble dropping after pulling and I think it's just pure fear of the weight that gets worse the less trivial the weight is. I'm getting the bar to power clean height basically even with 105, just having some trouble getting under it.

yep...I had/have a psychological block with all the front rack squatting exercises tbh - hated thrusters with a passion when crossfitting and also hated squat cleaning ...just so sapping and I was always scared of tweaking my lower back. got to the point where I just started power clean & jerking instead and cut out trying to do heavy squat cleans

Not entirely sure this is addressing the right problem, but if you struggle getting under the clean you could try some power clean -> squat clean progressions. Start with power (or even muscle) clean, then 1/8th squat clean, 1/4 squat clean etc, catching progressively lower

Will try next week, thanks.

I don't think it's a lower back fear thing as much as being afraid that I'll hit myself in the face or whatever if I drop too far. Not a wholly unfounded fear considering it's happened several times!

Monday 29 Mar
Peak Phase W6D1

Press (no bounce): 85x3, 95, 110 @8, 95x3 x5 sets

Squat w/belt: 275, 305 @8, 275x3 x5 sets, LS @7

Lat Pulldown x10 x5 sets

OH Tri Ext: x12 x5 sets

T = 1:15, RPE 8

***

Feels like I slightly overshot everything today but I'll chalk it up to the persistent trend of press and squat feeling heavy regardless of RPE.

Wednesday 31 Mar
Peak Phase W6D2

TNG Bench: 155x3, 170, 180 @7.5, 165x3 x5 sets RPEs from 7-8 (2 min strict rest between sets)

Hammer Strength Incline: 65s x6 x5 sets

Treadmill: 20 minutes

T = 1:00, RPE 7

***

Bench is more or less tracking where it should. I could probably have done 165 for 6 reps which would either be a tiny PR or at least would tie one.

Gonna do another twofer and deadlift after work. I feel like the 4 day split with one day being a double day works better for my schedule than 5 days.

Wednesday 31 Mar
Peak Phase W6D3

Deadlift: 225x3, 275, 315 @7, 345 @10 [10lb PR]



Gonna just give some quick thoughts on this before the rest of the post. This is my first deadlift PR in like 16 months. I know you're not supposed to go for random PRs but it's fairly rare that I get a deadlift day where a PR is almost a lock like this so I took it. Also, a minor note. I previously was using a 3rd party camera app on my phone that doesn't interrupt music during recording. A few weeks ago it stopped working so now I have to use the onboard app and as a result, all my PRs are low-hype. It's pretty hard to produce PR effort without loud music for me.

Anyways,

315x1f (snappage on 2nd rep as bar was breaking off the floor)

So I was gonna hit this for 3 which was probably a little ambitious, but in general I'm bad at singles so I think ~90% for a triple should have been RPE 9 at most. And it was shaping up to be that based on the effort of the first rep.

did some very uncomfortable RDL and good mornings with 20lb training bar and moved on

Pin Press: 45x4, 65x4, 85x4, 95x4, 105x4 @7.5, 105x4 @10

Treadmill: 20min 3.5 mph

Walking helped.

Is anyone at the gym when you go? Seems very private.

Good job on the lift. Deadlifts suit you.