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Old 07-06-2017, 01:38 PM   #226
COCKBOAT
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Re: So it begins .... UDC does SS

Quote:
Originally Posted by UpsideDownChuck View Post
I'm not, I had a hard time getting the rack position down due to my combination of long forearms and poor flexibility. As such I'd catch the PC's too much on my wrists, and this caused a lot of wrist and forearm pain. At some point if I can find/make the time I might try to do some flexibility work toward doing a proper rack position (this would also help my front squat) but I haven't done that yet and don't want to reintroduce PC's until I do.
How about power snatches?
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Old 07-11-2017, 03:17 AM   #227
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Re: So it begins .... UDC does SS

That's a good idea. I'd considered those earlier but forgot about them. Maybe I'll add them on light day.

7/9/2017

Squat
1x5x335

WS: https://www.youtube.com/watch?v=cYTeUdoGX_Q

Felt heavyish. I set the hooks a little too high and it messed up my unrack.

7/10

I got back from my camping trip late Sunday and only had time to squat before the gym cloed. Did rest of ID this evening.

Press:

1x5x125

WS: https://www.youtube.com/watch?v=0EK1gezIc9k

Not too hard, but I forgot to do the backoff sets

DL

1x5x370

WS: https://www.youtube.com/watch?v=dDDKeX25LXc

Felt fineish
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Old 07-14-2017, 11:22 PM   #228
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Re: So it begins .... UDC does SS

07/12 VD

Squat
5x5x300

Bleh

Bench
5x5x185

Not too bad

Rows
5x5x182.5

Heavy

7/14

FS
3x5x195

Felt pretty light actually. Big issue is that I always want to look down at myself in the mirror which causes my chest to cave.

Chin-Ups
6x4 @ bw

OHP
3x5x100
Easyish

Back Extensions
3x15 @bw+20

Ran out of time for power snatches, may do them tomorrow
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Old 08-09-2017, 02:05 AM   #229
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Re: So it begins .... UDC does SS

Been lifting some, just not logging much

Did 1x5x207.5 on 7/30

and

8/7
Squat
1x5x350

https://www.youtube.com/watch?v=wqBY4m4zZBw

Felt moderately heavy

8/8
DL
1x5x380

https://www.youtube.com/watch?v=SFlxdQwA5ag

Felt lightish

Press
1x5x130
2x5x117.5

Felt heavyish

https://www.youtube.com/watch?v=Jm32jSVpNl0

I also did some power snatches on the 4th

Here's one:

PS 6x2x95lbs

https://www.youtube.com/watch?v=vFnpwdvZ_S0 (front view)

I'll either edit or add another post to show the others if/when my phone stops preventing me from doing that. It's been acting real ****ty. Gonna try and log more regularly
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Old 08-09-2017, 05:23 AM   #230
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Re: So it begins .... UDC does SS

God, your back is strong. Those are literally 350-pound good mornings.
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Old 08-09-2017, 12:19 PM   #231
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Re: So it begins .... UDC does SS

First rep of that deadlift set looked much better than usual imo.

Here's a useful video:
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Old 08-09-2017, 09:32 PM   #232
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Re: So it begins .... UDC does SS

Thanks guys, I've watched that video and am going to try and incorporate that stuff.

8/9

Squat
5x5x315

Bench
5x5x187.5

Guy next to me, who was probably in his late 60's, was doing sets of 8 at 345

BB Row
3x5x190
2x4fx190

These fails are more ones where I had to use more lower body English than I'd like to finish them.
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Old 08-12-2017, 03:43 PM   #233
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Re: So it begins .... UDC does SS

8/12 Light Day

Squat
2x5x280

Chins
6x4@bw

OHP
3x5x105

Back Extensions
3x15@bw+25

ran out of time for power snatches sadly
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Old 08-17-2017, 05:40 PM   #234
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Re: So it begins .... UDC does SS

8/16 Was busy and missed intensity day. I'll be lifting with one of my bros on Sunday, so I want to be sure to make my lifts. So I don't necessarily mind that I'll be repeating stuff this week as it gives me a chance to make sure I get those.

Anyway

Partial VD

DL
1x3x385

Felt heavyish

Squat
1x3x355
Did not feel very heavy

5x5x315
Felt pretty tired by the end of these

Going to do bench and bb row this afternoon. Followed by light day Friday afternoon. Am trying to watch videos about power snatching so I can attempt that again on Friday.
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Old 08-20-2017, 06:02 PM   #235
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Re: So it begins .... UDC does SS

8/17

Bench
1x3x210
5x5x190

BB Row
5x5x190

8/18
Squat
2x5x280

Chin 6x4@bw

OHP
3x5x105

Back Extensions
3x15@bw+25

No time for power snatching unfortunately

8/20

My bro had to cancel which was sad

Squat
1x5x355

Bench
1x5x210

DL
1x4fx385
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Old 08-22-2017, 01:25 AM   #236
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Re: So it begins .... UDC does SS

8/21

Power Snatch
6x2x100

Phone issues have interrurpted a bunch of my videos. But these two came out clean

WS2: https://www.youtube.com/watch?v=LRnoiomYf-E

WS4: https://www.youtube.com/watch?v=MOMklJLKugQ

In watching them my perception is that I'm jumping a little too early and that I should land with my feet a little closer in and knees more bent.
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Old 08-24-2017, 02:30 PM   #237
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Re: So it begins .... UDC does SS

8/23

Squat
5x5x320

Felt easy except the bar kept sliding left to right as the set went on

OHP
5x5x117.5

felt hard

Chins
6x3 @bw

platforms were taken so i did chins and will do rows on light day. Seeing as I row less than my bodyweight maybe that's a better configuration? I also felt really tired in my back I think from taking deadlifts to failure on Sunday
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Old 08-26-2017, 01:16 AM   #238
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Re: So it begins .... UDC does SS

Rows
1x4fx195
4x5x185

Bench
3x5x167.5

Back Extensions
3x15@bw+35

Had a pretty good lower back pump after these
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Old 08-27-2017, 09:26 PM   #239
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Re: So it begins .... UDC does SS

Squat
3x5x360

Video: https://www.youtube.com/watch?v=ly8gB8u_67M

Felt fineish

OHP
1x4fx132.5
2x5x120

Felt really heavy. I think I could have been more aggressive with getting big hip bounce earlier in the set

Deadlift
1x5x385*

Video: https://www.youtube.com/watch?v=wGoU9SNBQgo

Took a bit of a reset between reps 3 and 4 because the bar had moved away from my feet asymmetrically.
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Old 08-31-2017, 12:06 AM   #240
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Re: So it begins .... UDC does SS

Above should say 1x5 for squat, not 3x5

8/30

Squat
5x5x325

Bench
5x5x190

Both felt fineish
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Old 08-31-2017, 11:18 PM   #241
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Re: So it begins .... UDC does SS

BB Row
4x8x165

Back Extensions
3x15@bw+35

Power Snatch
6x2x110

A gym employee asked me not to 'throw' the weights in reaction to my dropping a snatch from the top. Which is weird since I know I've seen other people do it but maybe because the weight was light and it bounced more it looked bad or maybe she just didn't know or maybe that is the rule and other employess just don't enforce it. Anyway, I lowered the rest of them which always feels awkward.

Power snatches themselves were ok. Some of the early sets I definitely pressed it out a little, but by the end I was getting it right. Couldn't film due to camera problems but hopefully that'll be fixed by the next time I power snatch.
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Old 09-02-2017, 12:00 AM   #242
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Re: So it begins .... UDC does SS

Squat
2x5x290

OHP
3x5x100

Chins
6x3 @bw

It's officially been one year since I started lifting, so that's exciting. Dulled a little by the fact that I took about a month off and was doing things half assed the month before that, but I'm still largely happy with my progress and glad I got into this hobby when I did. Long term plans are to continue slowly bulking and adding weight to my lifts through the new year (or however long it takes to get to 405x5 on my squat and 225x5 on my bench), then do a 6 week 20 rep squat program, then cut.

Short term I am planning to switch to a 4 day Texas Method after my next intensity day (Sunday). Will be doing both upper body's each week to try and bring those lifts up. I was struggling to complete volume day in a single sitting so I think this will be more manageable. Also I'm skeptical of the value of light squats/upper body presses in the 3 day template. Finally, since I've been lifting for over a year I think it's about time I allow myself some direct arm work

Current plan:

Tue:
Volume Squat
Volume Row

Wed:
Intensity Press
Volume Bench
Back Extensions + Chin-Ups SuperSetted
Bicep Curls

Sat:
Intensity Squat
Intensity Deadlift
Power Snatch

Sun:
Intensity Bench
Volume Press
(Weighted) Dips + Chins Supersetted
Bicep Curls

Last edited by UpsideDownChuck; 09-02-2017 at 12:24 AM.
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Old 09-02-2017, 10:08 AM   #243
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Re: So it begins .... UDC does SS

Dropping 50kg seems unnecessary.
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Old 09-02-2017, 01:43 PM   #244
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Re: So it begins .... UDC does SS

Probably but I like dropping things
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Old 09-03-2017, 08:38 PM   #245
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Re: So it begins .... UDC does SS

09/03

Squat
1x5x365

https://www.youtube.com/watch?v=aYjWRgd6KBE

Bench
1x5x212.5
2x5x190

https://www.youtube.com/watch?v=XKxuFmeMbCQ

DL
3x3x390

This is my DL programming now, alternating 3x3 with 1x5 and trying to set a new 5rm every other week
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Old 09-12-2017, 02:38 AM   #246
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Re: So it begins .... UDC does SS

Been travelling a lot and partially complying. PRed both my upper body lifts last week, and actually got 6 reps on my bench top set. Lower body did Volume day except I went down on weight for late sets on volume day because i felt super weak. This weekend the gym I visited did not have belt nor chalk, and they wanted one to be super careful about dropping weights, so I didn't do lower intensity

Anyway
9/11/2017

BB Row
5x5x185

Squat
5x5x330

These felt really hard, although I forgot to bring creatine on my trip so maybe that's why.

Shifted schedule up a day since I'll be super busy all day Saturday
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Old 09-13-2017, 10:32 PM   #247
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Re: So it begins .... UDC does SS

9/13

Press
1x5x135
2x5x115

Felt good, not as heavy as I expected

Bench
5x5x195

Felt heavyish

Chins 3x4@bw
Back Extensions 3x15@bw+37.5

Bicep Curls 3x12x27.5
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Old 09-16-2017, 06:43 PM   #248
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Re: So it begins .... UDC does SS

grunching. Pretty solid numbers.

Have you read SS? Your press is a bit of a form disaster. Your DL is pretty OK but I think you're likely setting up too far from the bar and it's causing issues throughout the lift.

And your 4th and 5th rep on your last squat vid are pretty bad. I can handle a little good morning action as the sets get tough but good lord. I'd suggest buying some lifting shoes with a heel, let your knees get a little more forward, and make sure they stay there throughout the lift.
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Old 09-16-2017, 07:41 PM   #249
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Re: So it begins .... UDC does SS

Thanks man.

Yeah, the plan was to try and tough out some of these squat form issues until I hit certain strength benchmarks (405x5 squat is what I specifically was shooting for) and then work on form when I start cutting and go down in weight a little, but in looking at my vids and going off how I feel I may do so earlier. I've also contemplated starting my cut earlier since I'd like to look skinnier around the belly. So yeah, lifting shoes are an interesting recommendation and that might help me a little if I coupled it with taking some weight off the bar.

I have read SS although not recently. Attention to detail is not really my strong suit but I'll review the Press chapter. I agree with your observation on deadlift and I think at least some of it is an issue with lowering the bar and not having it land as close to my shins as it is on the first rep, at least on the sets that go well.

9/15

Had limited cell phone battery so only filmed some of my power snatch attempts

Squat
1x5x370

The slowest 5th rep I've ever completed, I'm a little annoyed that I didn't film it. I thought both after the fourth rep and halfway through the fifth that I was definitely going to collapse, but didn't.

Deadlift
1x5x390

Felt pretty easy

Power Snatch
6x2x110

WS1: https://www.youtube.com/watch?v=hukRDsIfhzk
WS2: https://www.youtube.com/watch?v=_ZpCwTmL47E
WS3: https://www.youtube.com/watch?v=xqhTF8D2kVI

Repeated this weight since it had been a while and I was still struggling just to get this up. I feel like these got better as I went along. Will xpost to form check thread since I'm not sure how regularly COCKBOAT checks this log.
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Old 09-17-2017, 06:33 PM   #250
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Re: So it begins .... UDC does SS

9/17

Bench
1x5x217.5
1x4fx225

WS1: https://www.youtube.com/watch?v=nVmuC_uMw6g
WS2: https://www.youtube.com/watch?v=scp1MR6Gpk8

First set felt easy and the guy who spotted me suggest I try 225x5, so I did. Didn't quite get it but glad I tried

OHP
5x5x120

Trying to do more of a bounce back, but it is difficult. These felt hard after benching.

Chins
3x3@bw

Biceps
3x12x27.5

Cut out the dips because triceps felt pretty tired.
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