Wednesday:
bench 5/3/1
3’s day
120 x 5 (forgot)
150 x 3
165 x 9 (couldn’t quite lockout the 10th with my right arm, oddly)
Thursday:
I’ve been abusing my lower back a bit recently so front squats today.
Ramp to a bunch of hard singles at 200. Then my testicles descended and I did a last set for 5. I wasn’t focused until the last set, where I fixed that problem…
front squat shrugs - 5ish sets of 6 with 160. Interesting. I like them.
front squat holds - 260 for a bunch of 10 seconds holds. Finished with 15.
My upper back’s cramping now. Awesome!
Friday:
boxing with my brother for about half an hour.
PJR pullovers (straight bar) superset with rear delt swings for a few sets to near failure each time. catchin a pump, brah.
a few hours later - about half an hour of basketball
EDIT (saturday): my lower lats and pecs are sore. (along with my triceps, traps, and legs) Weird. I didn’t eat enough yesterday so the soreness is understandable. But why my chest and lats?
also theres been some nasty business in my left SC joint lately (more than just collarbone soreness from holding the bar there. it’s popping and unstable…) I’ll have to say goodbye to front squats til I fix this.
EDIT: just realized that ive been mixed up about the ac joint all this time. I meant the SC joint.
new deadlift 5/3/1 off of 90% of 330 which is 297.
195 x 5, 225 x 5, 250 x 5+
210 x 3, 240 x 3, 265 x 3+
225 x 5, 250 x 3, 280 x 1+
bench 5/3/1 for tonight is 140 x 5, 160 x 3, 175 x 1+
Monday:
ohp - 7 fairly short rest triples at 120. then 3 more push press triples. I love it when I get a pump from low reps. Feels like I’m putting everything into it.
ill bench on Wednesday and deadlift tomorrow
Tuesday:
morning:
high bar ATG - a few short rest sets of high-ish reps leaving a few in the tank
a few light split jerks
afternoon:
Deadlift 5/3/1
5’s day
top set was 250 for 13. WTF! I’ll take it. Chalk and mixed grip. Not a problem for my grip at all.
then I rowed the 100’s for a few easy triples. The 120’s eluded me since my grip was beat from deadlifting and I didn’t have any straps. I did a few easy singles with the 120s though.
wednesday: i was a vagina and didn’t train.
thursday: climbed/swung around in some trees for a while. (If I’m gonna be a skinny fuck, I may as well enjoy it…)
thursday evening: bench 5/3/1. It was the 5, 3, 1 day.
and it sucked. Everything felt like shit and technique was all weird. i had to hang dumbbells off the bar and use my unstable bench and all that. Also I basically had no leg drive for a variety of reasons… and I was having my period.
I got 4 on my top set with 175… Now the 4th rep was pretty easy until the top where i decided to push it way over my face (dumbbells hanging on the bar don’t help) and into some bolts (homemade rack). so i then pulled it back out (my legs came out from under me at this point too) and around the bolts and still got it. But I was pretty tired by then. I felt like I probably could have gotten 6 reps if that hadn’t happened. In my experience, the dumbbells usually take one rep off too. Excuses, excuses. (One good thing - I think I understand the whole use your lats thing a little better. i kinda got it on one of the reps)
then I did a pretty easy double with 175 about half a minute later. I felt like it.
then some light speed squats and a hang snatch or two just for technique.
Can’t wait til I’ve got a good rack and plates again. I can go back to my old ways then… 
Thursday night:
Power hang snatch - ramp to a shitload of singles at 120. Short rests. I caught most of the first ones with very little dip-under. Near the end I got more towards parallel on the dip though.
I’ve decided on a “schedule.”
Heavy squat and heavy press of some sort daily (probably no flat bench). Every Friday (give or take) instead of squats, I’ll deadlift using 5/3/1. I’m gonna work into this over the next few weeks.
Chinups, rows, isolation work, sled, prehab, etc will be as I feel like. Oly lifts, plyo stuff, etc will be part of my warmup for every day. But if I’m feeling good I’ll do a full session then though.
I also need to be fairly consistent with RDL’s and good mornings and such things. My hamstrings could do with more work.
Parallel dips aren’t good enough.
So, things that must be in place for this:
-
Mobility for full dips (with correct shoulder dynamics). I can handle absolutely no sloppy dips with this kind of volume.
-
Assistance work should never cause joint stress. For example, if chinups start bothering my SC joints I’m done with them for the day. (and I fix the problem too)
-
Mobility/soft tissue work EVERY day. Distal triceps is gonna be a big one especially.
-
Food, sleep, fish oil need to go through the roof. Stop skipping breakfast. Stop neglecting filling your bottles. Make it to the main meals, not to the late ones.
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Knee and elbow sleeves might be wise.
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Proper warmup every time. Don’t skip it. It’s top priority now.
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If you’ve got joint pain on a main lift, warm up until it’s gone. (Should be common sense…)
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Deload when you start falling apart. No light days based on how you feel. “How you feel is a lie”
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Ice and contrast showers. Come up with a schedule of some sort for this.
Goals repost:
ATG Squat 1RM ~290 … double at 280 … 315
Hang snatch 1RM 120 … singles at 120 … 140
Bench 1rm ~205 … 5/3/1’s on the case … 240
OHP 1rm ~130 … 1/12/12 - Got it … 145
weight 148 (very little food, lots of water, right after training) … 155 (After dinner. On the home scale.) … 163 (Fuck it, why not try)
By February 1.
today’s deadlift plan: 210 x 3, 240 x 3, 265 x 3+
EDIT: And my top set was 265 for 13. 
(With a pretty shitty rounded low back on the last few reps. I even hitched the last rep a little bit. I was very careful not to bounce them off the ground though.)
Mixed grip. Was no issue at all for le grip strength.
Sunday: Fucked up day. I got nowhere near enough sleep last night. I think that caught up to me.
I sucked at incline press
then i sucked at power cleans
And I finished up by sucking at clean and press (some strict, some push, some push jerk).
Then i weighed myself and found that I sucked and hadn’t gained any all week.
I didn’t push the volume that hard on anything today. If I’m gonna be using deload weights then I may as well actually deload…
(Unsurprisingly, my low back aches a bit from giving good form the finger last night)
Gonna OHP heavy every day this week. We’ll see how that goes.
Monday:
OHP 10 short rest singles at 125. Every once in a while I’d fuck up the form and miss it. When this happened I push pressed it. Took me a while to get the focus and aggression. (that was happening yesterday too. I didn’t get enough sleep last night either so I think that’s the reason.) Then (with the same short rest) I hit a double at 125. I missed the second rep on the next try at a double. It was a technique issue though.
(I use the stretch reflex pretty heavily when I press. Also get a nice bounce off of my flared lats.)
A few sets of heavy barbell curls with plenty of cheating.
A few lighter sets of strict bar curls.
A bunch of pinwheel curls with the 40’s. Not to failure cause I got bored. Curls are dumb. (but healthy elbows aren’t…)
Holy shit. I haven’t squatted good and heavy for three weeks! Been bullshitting around too much. I’ll probably squat later tonight.
Monday night: Ramp up (with more work sets than the usual ramp) to a hard double at 280. Deep, high bar, narrow stance. I’m not sure but maybe just a tiny bit from being ATG. I was bouncing out of the bottom too fast to tell. Whatever. That’s not my weak point anyway. I stopped there as I wanted to be nice to my low back. Just being careful.
http://www.mobilitywod.com/2011/02/episode-176365-ring-shoulders-and.html dip stretch, biceps w/ distraction, anterior delt roll
http://www.mobilitywod.com/2011/09/episode-315365-great-new-shoulder-fix-internal-rotation-tack-and-stretch.html anterior delt tack and stretch, pec minor roll
http://www.mobilitywod.com/2011/09/episode-310365-load-ordering-the-chesticles.html load ordering, more on dip stretch, bully position with distraction
http://www.mobilitywod.com/2011/09/episode-311365-head-position-fault-and-the-dip.html dip head position
http://www.mobilitywod.com/2011/12/episode-356365-improving-your-dip-or-bench.html thoracic spine and internal rotation - mob lower ribs (for dips, upper for overhead)
Externally rotate overhead, break the bar.
Make sure you’re warming up sufficiently before your OHP work sets. High frequency pressing will mess you up if you let your guard down.
thanks for the advice. I’m doing everything I can to stay healthy with this craziness. High risk, high reward…
I generally stretch my lats and pec minor til I feel good going overhead. (no grinding, nothing nasty going on) After that a bunch of arm circles in front and to the sides til everything feels nice and fluid. Then ~10 reps with just the bar relatively slowly. Next a slightly heavier weight for ~5, full force/speed. And then I consider myself warmed up and start ramping to my work sets.
Tuesday: (swung around in trees for a while in the morning. Also some boxing. Neither of which are too nice on the shoulders…)
OHP - ramp to a motherfucking double at 135. YES. It sounds pathetic but strict pressing 135 has been a big goal since day 1. On to 225! And I’m also not too far from my goal of 145 by February 1. Then I pressed it for 10 more medium rest singles. I got my craziness dialed in toward the end and shortened the rests down a bit. (focus has been a little hit or miss lately. I don’t like that at all.) Every once in a while I’d fuck up the technique and take a push press instead.
Pendlay row - 185 for a bunch of singles. I tried 225 but it didn’t work out so good. So I did ~6 reps of awful yates rows with it.
Then I walked around with 185 for ~30 seconds. Had way more in me but got bored.
My traps have been sore all through this. My left elbow feels a little touchy starting today. Maybe the curls did it? Does this mean I don’t have to do curls? hehe
wednesday: OHP - ramp up to 130 for 3. (Just barely missed the fourth) then a few doubles with short rests. finished with a single.
my traps and elbow feel better. My focus was back on track too. Got alot of sleep last night and more food than usual too.
Thursday: I JUST PRESSED 145. Fuck yeah.
Ramped up to it and missed it twice before i got it. Long rests and I had to use my magic PR song (along with going slightly insane and biting the bar, haha) after that I push pressed 145 and pressed 125. Nice quick PR setting session.
Keep up the good work.
Thanks man. Feels good to get my OHP moving.
Friday -
OHP - a few pretty short rest doubles with 135
Deadlift (the 5, 3, 1 day) - top set was 280 for fucking 2. TWO! Bastard. I was feeling completely and utterly off (probably cause I was in a gym that felt like a sauna. I’ve been training outside at home for the last month, so I may have been deconditioned to the heat. I think I was dehydrated too.) But at least I got more than the required reps… Also I didn’t have any chalk and the bar had really smooth knurling. My grip is shit. More farmer’s walks.
EDIT: Fuck the excuses. I did the whole 5, 3, 1 day again rather late this night. I hit 280 for 8. Felt my low back rounding badly on the 9th so I dropped it. I could probably have gotten two or three more with nasty rounding and hitching. (this was on my bar at home, so no grip problems.) I guess my low back is my weak point then.