[quote]PeteS wrote:
bulk you are just ugly woman weight right now[/quote]
Go ugly early is a viable strategy in some circles.
Training 7.25.12
BW 179 in squat shoes shorts shirt uglee woman territory here I am
PVC and lx ball at home
Jump rope mobility etc
Activation: back raises x reverse hypers x addiction x abduction 3 rounds of lots and lots
A OH squat 95 3x10
B squat. 135 2x5, 185x5, 225 2x5, 275 x5, 315x5, 275x5 335x2 365x2
C dead. 135x5 225x5 315x5 405 3x1
D1 zpress. 95x6 115 2x5 1352x5
D2 pull up 5x8
E1 bb rollouts 3x10
E2 face pulls. 3x many
Notes
Feeling Beat up
Testing the low back pain waters with some pulls after squats
Few sets of upper body shit to make it feel Ike I did something
training 7.29.12
more of the same
bw 180 in squat shoes shorts shirt and iphone.
pvc lx ball stretching at home
jump rope mobility etc at gym
Lying ham curl x good girl x bad girl x tke 3 x10-12 for activation
A OH squat 95 2x5,1352x5,155x5
B Squat 135 2x5,185x5,225 2x5, 275x5, 315 2x5, 335x3
then 245x20
C1 polska press- 95 4x8 ( snatch width BHN OH press)
C2 pullup 4x8
D1 meadows swings 30 3 x lots
D2 facepulls 3 xlots
E pull down abs.
Notes-
I need to get my rep volume up - get a base level 5x5 or 3x8 at 315 then start moving up
20 rep squats feel good- they seem to help with hypertrophy-
and finding a good combo of bar and feet position
these OH presses are hard- but suit my shoulders somehow
saw a polish O-lifter team doing them - super strict
feel it in the rear and medial delts
thats it.
That seems like a lot of volume, how much more do you wanna do? I wanna start that polska press to, kinda like a Klokov press.
I want more volume at 315 and above
polsak press- or polish press and kolkov ae the same thing-
I just saw some polish types doing it first
8.1.12 squat fest
bw 180 in squat shoes, adidas shorts and pants-
pvc at home
tons of mobility
jump rope- mobility stuffs
activation
HLR x back raise x reverse hyper x good girl x bad girl 4 x10-12
A1 OH squat in bare socks 95 3x10
A2 ankle mobility drills lots
B squat- 135 2x5, 225 2x5, 275x5, 315x5, 335 2x2, 355x1,375x1
405x to high 275x5, 315x3,335x2, 365x1,1,1 245x5
C1 pullups 4x8
C2 HLR 4x10
D BB complex 135 5x3 BO row, RDL, power clean + jerk
notes-
need to get to the gym more then 2x a week.
need more traps.
need stronger low back
squats are moving along- 375 - super easy, 405 was too high but not that far off
did some ramping up and down to see how I felt- felt good.
I have figured out that some of the single work I love- has been hurting my knee-
Wow, nice squattin’ compadre. Closing in on a 2.25x BW squat.
[quote]jjackkrash wrote:
Wow, nice squattin’ compadre. Closing in on a 2.25x BW squat. [/quote]
Indeed. I know I’d have to be wheeled outta the gym after that.
Nice work K-man.
Which single leg movements do you think were hurting your knee? Was it the movement itself, or just overuse?
Good squatting. I just learned today from Mo Greene (former 100m world record holder) himself that the full depth squats are what’s hurting you, so I’m counting that 405 as more than good! 
geez- thanks peeps.
the tree growing out of my knee- I think is a combo of a lot of things-
over use- I was front squatting 2x or 3x a week
kneeling at work
kneeling while doing some things like GHR and ab wheel or BB rollouts
not doing enough pre-re-hab type crap just for knees
I love BSS - while in the rear leg position- my right knee would hurt after
kneeling for things like GHR- really seemed to bother it
Full depth might not damage the knee- but certainly ATG wears you the fuck out
I think my back - low mid and upper lacks the strength to push squats into heavier territory
I plan to do a few days of no squats- and do some unilateral days to deload the low back.
8.8.12.
Bw 179 in shorts squat shoes shirt
Not much sleep not much food red
Bull and sour patch kids perri work out
Angry as fuck today black tshirts and scowls FTW
Mobility yes activton as many rounds of GG BG lying ham curl back raise HLR
Til guy curling 55 lbs in the squat rack was done so 4 rounds of 10+
A oh squat 95 2x10 135 2x10
B squat 135x5, 225 2x5 315x5, 3152x3 335x2 365x1 385x1 315 3x5 225 x20
C dimmel dead 135 x20, 185x18
D db bench 60,70,70. X 10-12
E d b row 100 3x10
Notes
Felt good - all of it
Hard to do much after squats
I think if I can pull back the volume a bit I can go on like this for a while
What else leaning forward a bit too much
OH squats at 135 felt great think they set me up mentally for a good day
Still angry as fuck tonight
8.10.12
bw 180 in squat shoes shorts tshirt
pvc at home moblity - jump rope more mobility stuffs
lytp etc scap work scap pushups dislocates blah blah blah
A OH squat 95 2x10 135 x10
B squat 135x5, 225 3x8 ATG high bar
C1bench 95 2x5,135 2x5, 185 3x3 shit. 135 2x8 paused
C2 face pulls 10x15-20
D low pulley row- 4x 12
E1 JM press 95 4x8
E2 preacher curls 4x8
notes-
squats- just thought I had too just some high bar stuff
bench- I guess not so bad or good for not doing this like ever.
JM press- maybe could have gone heavier- curls need to do these for elbow health.
can I ask again is if really sad that in a few weeks I can probably squat a respectable 405 but BW bench 3x nearly kills me.