14 hour work day...awesome...

volume day 5x5

Front Squat
205 across

OHP
150 across

Hang Clean (5x3)
155 across

DB curls
40x2x10

must sleeeeeep...

from wed (14 hr work day)

3x3 day

Back Squat
260, 260, 260

Bench - couldn't get a triple, was tired and losing energy - did these as a double + 10-20s rest + single
227.5 across

Chin up (10-20s rest)
65x5, 65x4+1, 65x4+1

Super set
Standing cable crunch 3x10x70
3x5 explosive chin up


just worked a 15 hour day...sleeping about 4/5 hours a night this week, yay recovery...

please tell me spotter doesn't know you.

ice cube's put your ass into it is a great squat song.

They look pretty good. wider stance than I like but we've gone over that. I don't like the elbows way up like that either but whatever if it's not causing you pain.

awesome chins. I hate you.

heh, actually spotter is a gymbuddy i sometimes work with at the gym...i figured if anyone commented on my vids it would be about that...

he has a similar routine...bench/dl/squat and he is quite strong (400 squat/bench 550 dl)...i dont like that he moved behind me during the squats and you can see my shake my head during the second video...i asked him not to, i would rather drop it...

my elbows high has never really bothered me and the bar feels very locked in place when i raise them up...i wonder if its just preference but i feel strong and more stable with a wider squat stance and wider grip for bench/ohp...maybe ill experiment with narrower positioning...

looking forward to a short day at work (only 12 hours or so) so that i can try sumo dls again...

also, for music...if its not yelling and screaming at my me then im not at the gym...i wont lift w/o my own music...

recent musical selections...good heavy ****...

resist the thought
breakdown of sanity

**** YEAH!!!

intensity day

Front Squat
1x5x230 - back lost extension and too much forward lean on the last two reps

tried a single at 255 but had to dump it when i got stuck at the bottom...probably shouldn't have even tried it...oh well, this is my first dump on a squat, like breaking my fail cherry...

OHP
1x3x157.5 and 4x1x157.5 - didn't feel centered at all, this was my first time pressing with the belt, not sure if that led to my leaning or if i was just off during that set...did a triple and then some singles...

Sumo DL
1x5x375 - PR BABY!!!!...i love sumo dls...my previous dl PR was 375@180 (ish)...other than one lame rep these were all very doable...i need to work on getting a bit more vertical when i start my pull, but i can feel four plates coming this year...very nice to actually make some progress on dls...

DB windmill
2x10x20...

did it to this awesome song

Lamb of God - Contractor

volume day 5x5

Front Squat
210 across - felt very good...

OHP
152.5, 152.5, 152.5, 152.5 (4 + 1), 152.5 (4 + 1) - messing around with different grips...still prefer a wider grip, but it doesn't feel as weird to go standard (narrow)...

Hang Clean (5x3)
157.5, 157.5, 157.5, 157.5, 157.5 - used a hook grip for the first time ever, kind of awkward. thats why i'm resetting every rep rather than doing all three reps straight...i can see why people use the grip, it will just take some getting used to...

pretty good day...work is still crazy and i'm not sleeping/eating right and i haven't foam rolled in a while, at least progress is still being made...looking forward to getting back on a regular schedule in a few weeks...

left wrist still bothering me, gonna start icing it every night for a little bit and see what happens...

3x3 day

Back Squat
265 across

Bench
227.5 across - on the last rep of the last set i was grinding it pretty hard and some dude ran over just as i crossed my sticking point and grabbed the bar to help me up...as he was going to grab it i yelled "DONT TOUCH IT!!", but it was too late...im counting it anyways...i felt like a jerk because the guy was just trying to help, so i apologized, whether it was necessary or not...i felt bad for yelling even though there were only like six people in the gym...shrug...

Chin Up
70x4+1, 65x5+1, 65x4+1

Standing Cable Crunch (3x10)
75

superset with

Explosive Chin Up (3x5)
+10

I do this too, for me it's the only way I can tighten up the back muscles on which the bar rests.

intensity day

Front Squat 1x5
235 - too much forward lean on th elast two reps

OHP 1x5
157.5

Push Press (for fun)
2x1x175

Sumo DL
385x5x1 PR!!!

DB Windmill
3x10x25

405 DL coming soon, i can feel it

so, my ****ty month has finally caught up to me...crazy stressed out...working 75 hour weeks on little sleep, terrible diet, no consistency, broke up with girlfriend of year and a half...life is very stressful...

terrible day at the gym

volume day - everything felt heavy, not much energy, im surprised i was able to hit any of my numbers for the day

5x5 (supposed to be)

Front Squat
215x5
215x5
215x5
215x4
215x3

OHP
155x4
155x3+2
155x3+2
155x3+2

HC
135x2 - felt terrible, wrist hurts still haven't been icing it...this is normally my warmup...didn't even bother trying any work sets...

bleh...might take the rest of the week off depending on work and sleep blah blah...life is crappy right now...

hopefully the crazy work schedule will be done soon...

15m bike ride last sunday...7m hike yesterday...legs sore...

started off with some back squats but didn't feel good, got up to some doubles at 225, did some paused front squats at 135, quads and calf felt crappy, shrug...tried some presses but wrist was really bothering me (seems like it bothers me during pressing and not pulling)

decided to do some DLs and call it a day...worked conventional up to 275 and then added some sumo in...tried 365 and it felt good...

decided, **** it, im going to try 405 for my june goal and PR by +20...

BAM! 405X2X1
how it felt...
so i did this 415x1

the song
The Beauty of Falling by Feed Her to the Sharks'

PR by +30, YEAH BUDDY!!!!

volume day 5x5

Front Squat
220 across

OHP - these were really tough
155 across

PC - felt pretty easy, focusing on the bar being in contact with leg through the entire first pull - will video next time - using hook grip now, getting used to it
160 across

ez curl
85 x 2 x 10

3x3 day

back squat
270 across - going back to my chucks next week, too much forward lean in my dynamos

bench
230 across - meh, wrist feeling better

chin up
70 x 5
65 x 4 + 1
65 x 4 + 1 + 1

standing crunch
80 x 3 x 10

superset with

explosive chin ups
15 x 3 x 5

intensity day

front squat
235 x 3 (belt unvelcroed, guess i need to buy a proper belt finally)
245 x 2
255 x 1

Press
160 x 4
165 x 2
170 x 2 x 1

DL
415 x 5 x 1

DB Windmill
35 x 3 x 10

volume day 5x5

replaced my cleap velcro belt with a sturdy pin belt...velcro popped off last friday during a front squat single, no bueno...this belt feels much better...

Front Squat
225 x 5 x 5

OHP
157.5 x 5 x 5

PC
162.5 x 5 x 3

ez curl
85 x 3 x 10

Power Clean 3x162.5 set 2/5 from yesterday

first rep was good, second i went forward, third i went back...wtf...

lifted last wed but felt crappy, didn't meet any of my program numbers, lame...

lifted last friday

highlights -

front squat 260 x 1

Press 170 x 1

sumo DL 425 PR!, but it was probably really dirty

hopefully get back on track tonight...

another crap day...felt like i was moving in slow motion

volume day

Front Squat
230 x 2 x 5
225 x 2 x 5
225 x 1 x 4 - dumped the last rep forward

Press
160 x 1 x 5
155 x 2 x 5
157.5 x 1 x 4 - failed last rep
155 x 1 x 4

Power Clean
155 x 5 x 3

missed wednesday because i went to a comedy show...

went for a bit last night, but felt crappy, legs very tight...

did some light benching up to 215 x 3

did some feet very close together back squatting just to try it...did sets of 3 pyramiding up to 215 when back down...

lots of pullups and chin ups, mostly sets of 5 making sure to keep my body as straight as possible

some cable crunches and tricep extensions since i was bored and its summer WAT!