Joint pain sucks - hope yours clears up. I find diet makes a big difference - wheat and sugar are particularly bad for causing inflammation.
60lb OHP is good going.
Cal- I never know if I am doing well with my shoulders because there is never any muscle soreness in the days after the workout even though I do as many reps for my last set as I can. I have never had sore shoulder muscles no matter what shoulder exercises I’ve done. High reps, low reps, supersets, nada, I don’t really get this.
Alexus- Okay just do it, don’t ask and if anyone says anything just play dumb. I can do that:D
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No sprints right now but did Chest day today.
5/3/1
Best bench today 85% 85lbs for 10!
I was not expecting this but I was using tips from an article I read on T-Nation about getting a better bench. I griped the bar and tried to rip it apart and spread my legs wider for a more stable bench. The wider legs thing was easy and a good idea but the trying to rip the bar apart was harder to maintain, but still a good idea.
I also tried the dead stop one arm rows instead of the regular ones I was doing and I liked these better. I tried the dead stop dead lifts yesterday, and as I am convinced there is something wrong with my dead lift form I can’t say if I like dead stop deads over the regular ones.
I would like to try pendlay rows next week.
Not a bad workout this time, oh and I had to bench in the squat rack as there was no bench press bench. This is not my gym but a gym I am using while visiting the parents.
Kind of docile tonight so here is Fiona Apple, she can really do these old jazz songs well.
Sorry about your joint pain. Nice benching though.
Charlie - I hope you have your sprints back soon.
About your bench, Maximus told me about griping the bar and pulling it apart and I think it’s helped my bench too. Nice. I’m getting going on my sprints, just doing 50 yards now. I can’t even think about doing 300m like Max up there. I would soo barf. I seem to get some heartburn going as it is!
Nadia- Thanks, I like your new avi, I need to suck it up and try pullups and chins.
PowerPuff- Yeah it worked to flex the back muscles or whatever just maintaining it was the frustrating thing, although it did distract me from the number of reps I was doing:)I know 300m and 400m, at this point I’d have to trip him to win a race, not that I would 0:)I’ll be sprinting monday or tuesday!
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Squats today, I am not happy.
5/3/1
Best squat: 90% 85lbs 3 reps(the last one I got all the way down but lost form, coming up it felt like a cross between a squat and a good morning)
I’m not sure my squat problem is because of bad form or bad knees. I’ll video this one next week too.
This day sucked. I could not get in the squat rack until the end of my workout, 2 people were ahead of me, this was another gym with only one squat rack grrrrrr. They need to have rules for squat racks(if there is only one) like they do for the cardio equipment, no supersets, and less than x sets. I had to wait for one guy at my own gym while he did like 15 sets of partial squats superset with the leg press machine, so nobody had any alternative if they wanted to go heavy. I need a different gym full of squat racks or at least one that is full of cardio bunnies or men who only work the mirror muscles so I can have the rack all to myself.
I’ll try to end this on a positive note. Ani DiFranco, she always sounds like she is smiling when she sings.
sorry to hear about your squat rack troubles. guess i’m lucky to be front squatting with bumpers - means i don’t actually need to use a squat rack.
she sounds like your cheeky smile in your avi 
My gym only has the one squat rack, which is why I train mornings. Makes for a much less frustrating workout.
my gym only has one squat rack too. good thing is very few people us it so I hardly ever have to go godzilla on people.
I love some Ani! Thanks!
Squat-mornings happen. Keep your chin up, literally. LOL.
How can gyms justify only ONE squat rack? That is a travesty. Just plain wrong.
Alexus-Cheeky? That’s good I was worried I looked evil in my avi. lol
Cal- for me at my gym, not the one I was at last week evenings(after 7pm) are the emptiest.
Main- I did have to steal the bench from the partial squat guy one day, another one of his super duper sets >:)
Veggie- I think the thing I was the most bothered by is that the other 3 lifts are progressing fine but the squat is a struggle.
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Gym closed Monday? $%#@@#$$##$%^!!!
Stupid University Gym, stupid Easter Monday, and stupid me for not remembering the gym would be closed early. Blah!
I will do my deads tonight and post the vid.
Sprints
I was going to try to just see how far I could hold a sprint for, instead of measure a distance out and sprint it.
Warm up
Walk to park
Run/jog 200m
Stretch
High knees 60m
Butt kicks 60m (I almost put butt licks in there *giggle)
Side to side runs 60m
Stretch
build ups 70-60m X 4 (It was hard to get a full out up on my toes sprint going, shades of things to come)
Stretch
Sprints
I did 5 sprints all together but it was hard to get a full sprint going. I did manage to get 60m in twice but it was like there was no gas or something. No burst of power.
So recap: Hit the 60m but the sprint did not feel there. Blah.
Oh and I visited the field that has the oval and I don’t think I will be running on that, rubber over asphalt (ouch). I’ll stick to grass for now, but they did have big open fields that I could use when my field gets to short(100m). So not a total loss.
Some Canadian music again. Big Sugar, Diggin a Hole.
The lead singer Gordie is so stylin’ and I dig that he was doing his rock and roll/blues thing rockin’ the quality suits while grunge was the thing. He’s also a “Nice Ukrainian Boy” 
Looking forward to your DL video!
[quote]Nadia Comeandeat wrote:
Looking forward to your DL video![/quote]
x2
WOOOT!!! for you lifting 
who cares what weight you start with, you have to start somewhere! For me, I think the squat/dl are DEFINITELY helping my row sprints… A LOT! I recommend 5/3/1 since it’s really helped me focus in the gym + make significant gains without injuring myself.
<3 ani difranco
“I said, look at you this morning
You are, by far, the cutest
But be careful getting coffee
I think these people wanna shoot us…” 
I got lots of vids today:)
Bre- I have been doing 5/3/1 since Jan the sprints are the new addition to my workout, that’s why the squat is annoying me they are a struggle when I increase the weight but not with any of my other big lifts.
This is my 5/3/1.
I was using a beginner version of it I found on this site but after I added sprints in I found it was too much lower body work.
It used to be this
Monday
Squat: 5/3/1 sets/reps
Bench: 55%x5, 65x5%, 75%x5
Assistance work
Wednesday
Deadlift: 5/3/1 sets/reps
Press: 5/3/1 sets/reps
Assistance work
Friday
Bench: 5/3/1 sets/reps
Squat: 55%x5, 65%x5, 75%x5
Assistance work
Now it’s
Monday
Deadlift: 5/3/1 sets/reps
Press: 5/3/1 sets/reps
Assistance work
Wednesday
Bench: 5/3/1 sets/reps
Assistance work
Friday
Squat: 5/3/1 sets/reps
Assistance work
Sprints Monday or Tues and possibly Sat or Sun
Oh and Canucks just won Woo hoo!!!
What was I doing lol.
Oh yeah.
Best Dead was 145 for 3 (this was 95% for 5/3/1)
Best Press was 65 for 3 (this was 95% for 5/3/1)
I think I need to get vid of my good mornings. I’m not sure of them.
Oh Luongo grinning. Stop distracting me!
So this is vid for 75%(110lbs for 5 reps) The game is playing in the background at the gym.
This is for 145lbs for 3 reps (95%)
I think maybe I need to get my ass lower?? I don’t know.
And just because; my press. I apologize in advance for wearing the wrong underwear, don’t worry I used the sanitizer after so no one gets my cooties from the bar. 65lbs (95%) for 3 reps.
They don’t look it but they are 10lbs plates, they’re fat. Oh well.
yay vids!!!
i could loan you my 2.5kg training plates that look kinda sorta like 10kg bumper plates from a distance. thats some nice pressing!!
i reckon you have a mona lisa smile in your avi… sometimes it looks cheeky… sometimes it looks evil… mwah haha. i like your smile very much indeed.
sounds like i’m not the only one who suffered with the gym being closed for a bit over easter. damn them.
i’ll let others comment on your deadlift since i don’t do 'em. looked to me like you were holding your lumbar arch pretty good, though
Hey Charlie!
great vids, you’re killing it!
[quote]Edgy wrote:
Hey Charlie!
great vids, you’re killing it![/quote]
Are there pom poms when you do the cheers?
[quote]Charlie Horse wrote:
[quote]Edgy wrote:
Hey Charlie!
great vids, you’re killing it![/quote]
Are there pom poms when you do the cheers?[/quote]
you can choose between pom poms or clothes…you can’t have bofe.
Nice vids!
I would say on your DLs, that you need to sit back on your heels. I was reprimanded last session for this. Looks to me like you are lifting off you toes. Heres what you need to do: remove annoying underwear, get your lats back, lift your chest, rock your weight back over the heels, DL, post new video
Also, LOL about the plates on the press. I was like whaaaat, she can do way more. and then you said they’re actually heavier than they look. Nice work!!!
I think of this everytime I read your avi name
I must of watched this 100 times. at least. it seems to tap into my funny bone something feirce.
ps. love the smile too