Plan:
db OHP, sumo-ish deadlift, rear delts, and back tomorrow (and grip - towel pullups.)
oly lifts, high bar squat, incline AND dips on tues (incline first)
Doubles at 285 for the squat would be 10 lb progress from last time.
Take your time on the dips and do em right.
ah, i press wide so the bar starts on my chest - triceps resting on lats at the beginning
That’s a lot like what I’m switching too, though I think I’ll still keep my hands fairly close. We’ll see.
Monday:
Db OHP - 9 mid/long rest triples with the 58’s. Motherfucking hell yes. Wednesday, I’ll see how many I can hit with short rests. (the first rep get’s a little kick from the clean. i’ve been doing them like that since the start so the progression is the same. I just want to mention it for future reference.)
Sumo deadlift (not super wide, my elbows are nearly touching my knees.) - 315 easy, missed goddamn 335 again twice. then ~7 doubles with 295.
Shove your knees out, spread the floor. And mob your right leg and hip. that’s gonna be an issue very soon if you don’t.
Two sets of LYTP’s. Then a bunch of scapular retractions on the bar, these challenged my grip too.
My lats went by the wayside. but at least I hit the prehab stuff.
I also worked on the low bar rack a bit. looking forward to high bar tomorrow.
Tuesday:
Pin incline - 180 for ~5 short rest singles, then I hit a wall and couldn’t do anymore. Not even with long rests. Weird.
Full dips - 2 short rest triples at 2 plates. Good and deep. These were odd, I felt uncoordinated. (I didn’t want to do much volume at all to keep my triceps fresh for tomorrow. Dips aren’t one of my specified goals, so they take second place.)
Incline flies (instead of DB incline press for the same triceps reason) - a few sets with the 28’s I think? doesn’t matter, I got a pump. (my right pec felt a bit strained if I let my shoulder get out of good position) Next incline day, I need to put some focus on db incline press. It feels like it’s time to put in some bodybuilding kinda stuff there and I haven’t recently.
Face pull - stack for a few high rep sets. many of them I held the last rep for a while.
narrow grip pulldown - up to 160 I think, but my right collarbone suddenly decided to stab me as I dismounted. So I stretched my pec and pec minor in the usual way and moved onto:
One arm cable low row feeling the stretch and contraction in my lower lat (silly bodybuilding nonsense…) - up to 130. Got a good pump.
Pretty good. My goal movement for the day progressed at the same speed. And all my assistance work went nicely. So it was a good session.
I gotta remember to bring some carb-filled PWO thing with me.
Speaking of which, here’s the lifts/movements/capabilities that matter for me at the moment. Everything else is assistance work. The first 5 (after the BW) are for throwing, and the deadlift is there cause deadlifting is cool. And I’d like to do some raw PL meets at some point in the future…
** BW - 160 lbs naked, evening, post-piss by March 17
** OHP - 225 by the Fourth of July. I WILL get this.
** Pin Incline - I have no mid/long term goal at the moment, but getting over 225 would be nice to get within the next month.
** Olympic Squat (though I may switch this to PL style at some point.) I’d like to get 315 within the next few weeks. I’m quite close.
** Upper body explosion (I don’t really know how to quantify and measure this yet)
** Lower body explosion (box jumps, broad jumps, and power snatches)
** Deadlift - I want 350 on February 27 (EDIT: i switched my Dl day to tuesday, so this’ll be the 28th). I want 405 soon, but since I’m switching my technique back to conventional, I’m not sure yet when a good goal date would be for that. Some time in April probably.
Wednesday: I didn’t eat or sleep (mostly sleep) anywhere near enough last night to recover from Tuesday, pathetic session though it was. I’ve got cold symptoms out of nowhere too.
i tried to DB OHP anyway. I got two fairly short rest triples. Then I tried again and only got 2. And tried yet again and still only got two. So I pulled out. No squats either since I want to give my knees and adductors some more time to recover.
So, I’m taking a rest day. In the middle of the week. Wow. 
I’m not sure whether I’ll just move today’s sesssion to tomorrow or just pretend it never happened.
I mobbed my shoulder complex and elbows pretty well before the session. I guess I’ll just work on the rest of myself while I study for this bullshit distributional course. Then sleep my humanity off tomorrow.
Thursday:
ATG high bar squat (just gonna call this an olympic squat from now on)- I missed 275. Ridiculous. It’s been a bit since I’ve squatted like this and I wasn’t falling into the groove at all. So I backed off and did a whole shitload of short rest triples with 225. ~20 sets, I’d guess. As I went on I started to get the groove back. So I finished with two sets of 5. I got a weird painful-in-the-wrong-way pump in my quads doing these. Just at a guess, my quad tissue quality is not so great at the moment.
Then a few sets of reverse grip cable curls to win the hypertrophy.
No shrugs, cause I want to be fresh for the DB OHP tomorrow.
I haven’t done any olympic lifts in a WHILE. Do some.
Also, i was asleep about half an hour before this session. Possibly, that could have something to do with being off.
just realized that ive fallen off the waqon of balancing pressing 1:1. Probably why my shoulders are a bit pissed off recently.
Do some kind of pulling/prehab everyday.
I had the best sleep of the last few months last night. My delts and triceps are fresh and have that feeling they get when they’ve been rested and really want to move some weight now. like they’re about to burst if I don’t go lift things over my head soon. but I still have to sit through two more classes…
so,
Friday:
DB OHP - 58’s for ~10 short rest triples. these were freakin awesome. (though i cut the rest period a little short and only got a double on the 9th set.)
Bar OHP for speed and technique (break the bar) 2 sets of 3 with just the bar, 2 sets of 3 with 65. I really like the new technique.
started warming up for PJR pullovers (with the EZ bar this time) but the gym closed on me so ill slot them in tomorrow.
band pullaparts throughout the evening, mobility work.
tomorrow’s plan was:
reactive plyos
ATG squat
dips
face pulls, band pullaparts
but i think ill add some triceps work and some grip
This was starting yesterday evening, but along with the cold symptoms I’ve had for the last few days, I’ve got some slight pressure and pain in my right ear. I don’t want to mess with a possible ear infection, so I turned today’s session into some bullshit isolation work.
Saturday:
cable overhead extensions - 2 sets of 5 at 120, 4 sets of 7 at 120 (good and hard)
ez-bar pjr pullovers - 2 or 3 sets of 6 or 7 at 80 (preset bar)
rear delt flies - 12 (not to failure), 15 (few reps left), 20, 20-15-12 (drop set)
i think i can sleep and eat this ear thing off. Hopefully.
Almost not worth logging today’s session…
Monday:
My triceps are still good and sore from saturday. I tried dumbbell OHP anyway. Only got 4 reps on my first set with the 58’s. The whole set was very uncoordinated. I tried another set and only got 2. TWO. Fuck. so I called that.
Sumo-ish deadlift - up to 315. I couldn’t get it off the floor my first attempt which fucking infuriated me. (I honestly don’t think I’ve ever been so pissed off in my life. it was an interesting experience) So I stopped for about 2 seconds, realized what had just happened, and then freakin snapped and pulled the motherfucker up (i think i lost my arch just a tad at the high lumbar). And made myself look like a huge douchebag for snarling at the top of my lungs while pulling 3 pathetic plates with straps. Based on the trouble I had with 315, I called the deadlift too, so that I wouldn’t run myself into the ground.
If I feel good, I’m gonna just try the deadlift and OHP again tomorrow. I’m gonna stuff myself and sleep as long as I possibly can tonight to ensure that that’ll work out.
Power snatch - I had the bright idea of doing a few reps at 55 (using the practice plates) and then jumping straight up to 105. Which seemed to be fine until I got to the “negative” (no bumper plates at my gym) Hello stabbing pain in my left delt. So I stopped those too
Pullups using one of the rope cable attachments (missing the stoppers at the ends) looped over the bar. For le pathetique grip. I did a bunch of low rep very short rest sets. The most I could do before I slipped off was 4.
Then I did a high rep set (not very near failure at all) on the neutral handles. I have no idea how many reps. probably over 15. (I’ve successfully converted my lats into fast twitch muscles haha. the bar was loose in my hand at the top of these - if i’d let go I would have gotten some hang time lol.) The usual right collarbone pain was very manageable happily. I just need to get that pec minor to release its death grip…
So basically, I accomplished absolutely NOTHING in this session. At least it won’t hurt tomorrow’s session cause i was a good boy and pulled out early. You can’t win em all.
I didn’t sleep well last night. I had to study late, couldn’t get to sleep, and woke up too early. (I need blackout curtains) My ears are still nicely congested though they don’t hurt all that much anymore. Plenty of coughing and phlegm though. At least it’s mostly out of my chest now.
Last night my basically naked evening weight after pissing was 154. That’s an increase of “however much my clothes weigh” in about a month. Not very good… I’ve gotta stop fucking around with the food. I want 160 naked evening post-piss by March 17. I’ll add that to my goals post.
another fucked up session, (my ears are still clogged and slightly painful.) i chose to repeat yesterday. I was still good and off but I just drove through it this time. can’t put it off twice.
Tuesday:
DB OHP - goddamn 58’s wouldn’t budge for the 5th rep. I did ~6 mid-length rest 4’s instead. Which is NOT fucking progression. also ~two more with the 58’s one arm bent press style right after my last set then to failure with the 48’s right after that.
Sumo deadlift - 315 was much faster off the floor than last week. (yesterday doesnt count) I missed 340 and spit in the face of good sense by attempting it a LOT more times usually with short rests. Probably ended up making 6 or 7 attempts. I HAD to get 340 if I’m gonna get 350 by February 27. And i fucking failed.
band adduction for a few high rep sets
band neck holds - 2 sets in each direction
Face pulls - (warm up of course) then stack for mid length set, 175 mid length, 200 for ~7 reps, drop to 175 and hold last rep a few seconds, drop to 150 (stack) and hold, drop to 100, 90, 80, 70, 60, 50 and hold ~20 seconds.
A few extremely light OHP for technique.
Gonna olympic squat tomorrow, and do either incline or back depending on my how my delts and triceps (they should be fine, i hardly did anything ffs…)
i still need 2500 more calories today. eatin time
screw sumo, I’ll stick with it til I get 350, but conventional stance has so much more going for it. Conventional doesn’t fit my body and I can’t get any power off the floor with it, but that’s just too bad. Not gonna push it into lumbar flexion territory this time. My freakin erectors’ll be strong enough eventually…
Once I get 350 sumo, I’m gonna spend some time with snatch grip.
also i think im gonna do the unthinkable and start deadlifting more than once a week… 
Today, in case i forget the plan, im gonna olympic squat and do incline. working the squat back up gradually - 255 triples, and im gonna do some dumbbell incline press after the pins. last time i did the 58’s x 5. i suspect i can beat that… 
and how bout some conventional deadlifts tomorrow. and dumbbell OHP. I’m just gonna jump up to the 63 lb dumbbells, keep pushing them until I get to short rest triples with them, then I’ll move on back to le barbell and see what I can do. I’m gunning for the short rest triples by Monday, the 27th.
EDIT: sumo’s out NOW. 350’s going up conventional.
Stop flitting around like a moth in a light bulb shop. Pick your movements, stick with them, get strong with them.
You’re right. My adventure in sumo land was a bad idea and I’m staying with conventional at least for the next few years.
Olympic squat - 5 triples at 255. adductors started feeling… strange at this point. they’ve been hurting all day including a little sharp pain off and on in the right. Also my knees felt like hammered dogshit.
at this point, I started feeling like absolute shit. hot (in the wrong way), headache, nauseous.
Incline pin press - up to a much-too-hard single at 175. I figured I oughtta let it go and GTFO.
Incline dumbbell press - 63’s 3x5.
LYTP - one round.
This session was INSANE, volume THROUGH THE ROOF. I was breathing goddamn FIRE.
i gotta get to bed
you call that volume?
sarcasm, ct…
thursday session 1:
snatch grip deadlift up to a not too hard single at 295. then my adductors started freaking the fuck out. i tried 295 again and missed it, backed off to 275 and did 3 more singles, mashing the hell out of my groin area with a collar in between each set to manage the adductor pain/cramping. (always good to establish yourself as the creepy masochistic guy in the gym…)
since whatever the hell’s wrong with me was heavily affecting my strength and quickly getting worse i pulled out of that and hobbled home (i realized id forgotten my keys and shit right as i got back to my dorm and had to make the trip AGAIN to go get them. that kinda sucked).
I forgot to bring my dumbbell handle so I’ll be back later tonight to row. also OHP.
Yet another insane volume-heavy session. This is how its done rock, you pussy.
mwods:
http://www.mobilitywod.com/2011/05/episode-241365-sumo-and-medial-chain-business.html
http://www.mobilitywod.com/2010/10/episode-71-overhead-squatsnatch-prep.html
http://www.mobilitywod.com/2010/09/episode-35-spinal-mobility-box-squat.html
http://www.mobilitywod.com/2010/11/episode-82365-protect-your-scrotch-or.html
thursday session 2:
well congratulations to me, my dumbbell OHP experiment has apparently done nothing but condition me to db pressing AND get me weirdly imbalanced. I’ll just stick to the bar and swallow my ego.
OHP (no bounce, and using the wider, close to the neck technique. which i like very much): miss 135… 120 for 5 singles. all of them grinders FFS. 115 for a few more singles. They started to get faster at this point, (??) so I started doing doubles. Did ~8. Then a few more singles until I couldn’t anymore. then some stupid light weight for high reps. all short rests.
These all go up REALLY fast to around the top of my head and then just stall. also, my left arm wants to do some weird shit and is weaker than the right.
chest supported row (wide handles) - a few low rep sets at 2 plates, a few at 2 plates and a 10.
dumbbell row - 130 for a bunch of low rep sets - just enough rest to switch and get set.
Saw some kid doing “cleans” where he deadlifted the bar, then slammed it down, and jerked it up with the bounce. his idea of racking it made me cry for his elbows.
high frequency was fun (while it lasted) but I think I could get faster progress without it. how bout an actual schedule. one main lift each day so i can hammer it. everything else (except the jumps) is solely to assist that lift in one way or another.
monday
OHP, shoulder prehab
tuesday (weigh yourself)
broad jump - Deadlift (back raises), (shrugs)
wednesday
Bench press, curls
thursday
box jump - Olympic squat, row, rear delts
friday
OHP (close grip bench)
Saturday
box jump - Olympic squat, row, curls
100 total band pullaparts every day