Any advice? I am attempting these again Tues or Wed.

3/19 Food Log

SC Oats w/ Walnuts/bananas/map syrup/chia seeds - 400 calories
Protein Shake - 175
Tacos - 600
Protein Shake - 175
Ravioli - 800
Protein Shake - 175
3 Eggs w/ Tortilla/Avocado - 500
Smoothie w/ banana/berries/avocado/ff yogurt/whey - 500

Total - 3325

The first pull (from the floor to a bit above the knees) should be relatively slow and controlled. Really it's just to get you into position for your second pull.

For the first pull you're supposed to stay over the bar, this pretty much means that you're not laying back and pulling the bar backwards, but that the bar has a relatively vertical path.

The second pull should go hip extension and knee extension happening around the same time as shrugging hard with the traps and as the bar is going up the elbows are ripped through as quickly as possible.

Since the second pull is the real engine of the movement, a good way to train it/figure out wtf you're supposed to be doing is to get rid of the first pull via placing the bar on blocks. This means you're in a perfect position and don't have to worry about getting into it.

http://www.youtube.com/watch?v=9IuO5VCTkQA has some clean pulls off blocks strewn throughout, pause them at different points and look at what their bodies are doing, and try to think what it might feel like to be in those positions.

You'll note that they're not jumping, but that they're fully extending. As in they're fully shrugged and on tiptoes before ripping under the weight.

I dunno I'm just rambling, but I found it's pretty necessary to have a clue what you're trying to do and feel like throughout the movement before you can have any hope doing it. As part of developing that feeling you can use different exercises. Blocks are good for second pull, pulls are good for getting the feeling of extension without having to worry about what happens once the bar passes the pelvis, stuff like that.

Re: Chalk -> If you're careful to clean up when you're done and not make a big mess to start with, I think there is a good chance no one will care even if they notice. Plus, although I've never used it, there is liquid chalk or something that is a lot less messy.

Metolius eco ball is a chalk alternative that is pretty invisible, bit more expensive than chalk but helps fly under the radar if chalk isnt allowed.

wl,

Did you check out any of those gymes in nyc?

I've only once had a staff member tell me I can't use it, I told him I would clean up after myself and if they really had a problem with it I'd like to speak to a manager and cancel my membership - haven't been bothered about it since.
If you chalk your hands over a waste basket (or your own tub if you bring a big enough one) and just don't leave a big mess I don't think most gyms will care.

Looks like a pretty upscale place your working out..pillars and all

I plan to but they're both just on the cusp of how far I'm willing to walk.

You seem to have a decent program with all the main lifts involved. As for weight gain, even though you're extremely thin there's not much use to gain more than 1 pound/week (http://www.bodyrecomposition.com/mus...mass-gain.html) so I'd aim for that (the day-to-day variance in weight can be pretty big so graph it in excel over longer periods or w/e to see your true rate of gain). If you stall in your lifts for a longer period while getting enough rest and brotein then sure, start eating more.

Good luck.

3/20

Power Clean - No video but main focus was getting hips extended. Felt a bit better than last week. Didn't feel like I was jumping at all. Will video next week hopefully

2x5x65
1x3x75
4x3x85

Front Squat - Felt stronger than last week even w/ the extra weight

5x5x105

Bench - last couple of reps the last two sets were a grind but wasn't too close to failing. will probably try 110 next week

4x8x105

Booked a bet with a friend. Got 3:1 on a 275 lb squat by EOY, and 2.75:1 on a 265 lb squat. Going to do heavy doubles/singles Thursday to see where this is at.

For RDLs, just get some straps. There's no need to worry about grip while doing RDLs - they're hard enough to do properly without having to think about holding onto the bar.

Do other stuff for grip work.

Phatony made a good post. The first phase of the lift is just about getting yourself into a position to really explode once the bar gets into your thighs and hips. Try doing some hang cleans.

a single 275lb squat? if you care about winning this at all you're a huge huge favorite.
I think I went from 3 x 5 x 85lbs to 3 x 5 x 270ish in like 4-5months on SS which seems normal.

3/20 food log

3 eggs + tortilla + protein - 425 cal
protein shake - 175 cal
lots of pizza + beer/wine - 2000 cal
smoothie - 600 cal

total - 3200

Hey good to see you starting this. Also, really liked the show you guys made - stuff like that is *really* good for poker IMO.

3/21

Deadlift - 5x3x175 - Going up next week
DB Press - 4x8x45's - Last 2 reps were a multisecond grind
Dips - 1x9xBW - Felt really difficult, going to hit these again Thurs or Fri

dude he weighs 119 lbs. He's not getting fat and he's not getting stretch marks.

someone who has been 120lbs their whole adult life is ripe to get stretch marks if they put on a decent amount of weight in a short period of time

stretch marks aren't just for fat people, I have a few and I weigh 165lbs

3/21 food

sc oats, walnuts, bananas, protein shake - 600
protein shake, apple - 275
salmon, rice, hummus, pita - 550
ravioli - 800
smoothie - 750

total - 2975

Can we see a video of your OHP? I am pretty suspicious that you are leaning back and turning it into a standing incline bench.

You might consider switching to BB OHP. I am really happy that I made that change.

i doubt you weighed in at winona ryder status.

275 lbs squat would be a 2.03 BW single. He's not much of a favorite unless hey gains a lot more BW imo. 275 is just short of "advanced" for 132 lbs on the (much-maligned) charts from PPST 1.0.

You meant 2.3 not 2.03. Still not too tough though, if hes motivated enough to actually get it.

edit: nvm, didn't see he plans on being 135 at the time, I was still using 119. In that case... 2x bw should be no sweat