what do you CGBP?
135 for 8ish, keeping the elbows tucked. :\
ooohhh gotta bring that up
^ Yup, it’s pathetic. not for long though…
Friday:
Didn’t have much time but I did what I could.
warmup - BW squats, pec/lat stretch, arm circles, very light OHP/BN press
some clean and jerks cause I felt like it though I didn’t push it that far. (for future reference, 155 for high hang clean is a piece of cake.)
OHP - up to 135 for 1. then 105 for 3 x 5.
No pins, so push press instead. Up to 145 for 2 singles (off my flared lats, not the front squat rack. And no dip under at all.) Held the last one for a while.
Saturday:
snatch from blocks (bar an inch or two below my knees) - lots
high hang snatch - lots. Much stronger than from blocks. missed 125 a few times, very fast and quite high but I couldn’t OHS it. i think the problem was that my shoulders are too tight to get it right over my center of gravity, considering that I caught them way above parallel and should have been able to handle that kind of OHS weight easily.
Oly squat - up to a fast single at 285, but I ran out of time before I could go higher.
Sunday (cuz i cant train monday)
an hour after i woke up, which is hardly optimal but it was the best i could do.
OHP - threw 135 up but got stuck a few inches from lockout. lol
105 for 5x5, fast.
close grip bench - 115 x 7, 145 x 6, drop set
no time!
Strong ohp! I think frequency works well for it. I finally got mine up to 140x3, almost @ a bw ohp. Honestly i dont think you need tricep work for it, just train it more often.
Out of curiosity, how do you ohp if you dont start from the rack position like in a front squat or how you catch a clean, wouldnt it shorten the ROM any other way? :s
[quote]XArena wrote:
Strong ohp! I think frequency works well for it. I finally got mine up to 140x3, almost @ a bw ohp. Honestly i dont think you need tricep work for it, just train it more often.
Out of curiosity, how do you ohp if you dont start from the rack position like in a front squat or how you catch a clean, wouldnt it shorten the ROM any other way? :s[/quote]
way to go, dude! youre doing awesome. I’m gonna get past your squat again ASAP though. Just thought you should know 
nah, my OHP is hardly strong… all my pressing movements are pathetic and I’m hoping that hitting the huge weakness that is my triceps should get them up a bit faster. I’d love to OHP every freakin day, but I promised myself to stick to this basic schedule at least til the summer. i have consistency problems haha
I can’t apply much force to the bar from the front rack with the elbows way forward like that. I strict press from my flared lats with my elbows directly under the bar. Wendler mentions that here: http://asp.elitefts.net/qa/training-logs.asp?qid=138391&tid=
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add neck work Tuesday and Saturday,
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see if some triceps focused dips fit in well somewhere
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dont skip shrugs
[quote]hastalles wrote:
[quote]XArena wrote:
Strong ohp! I think frequency works well for it. I finally got mine up to 140x3, almost @ a bw ohp. Honestly i dont think you need tricep work for it, just train it more often.
Out of curiosity, how do you ohp if you dont start from the rack position like in a front squat or how you catch a clean, wouldnt it shorten the ROM any other way? :s[/quote]
way to go, dude! youre doing awesome. I’m gonna get past your squat again ASAP though. Just thought you should know
nah, my OHP is hardly strong… all my pressing movements are pathetic and I’m hoping that hitting the huge weakness that is my triceps should get them up a bit faster. I’d love to OHP every freakin day, but I promised myself to stick to this basic schedule at least til the summer. i have consistency problems haha
I can’t apply much force to the bar from the front rack with the elbows way forward like that. I strict press from my flared lats with my elbows directly under the bar. Wendler mentions that here: http://asp.elitefts.net/qa/training-logs.asp?qid=138391&tid=[/quote]
haha thank you! well just so you know… I’m going to hit a 335x1 squat on thursday so not any time soon buddy 
I think it’s strong haha, anyone who can standing ohp 1 plate for 1 rep is strong to me 
and i see, if wendlers things its a good idea, then it must be, cause hes a tankkkkk
^ I wish you luck! …but we’ll see what I hit by saturday
strong is 4 plates OHP
Tuesday:
some broad jumps mixed in
Deadlift up to a really fast single at 315. easily the fastest its ever been. then fail 335, fail 325. Hmmm. then 275 for 3x5.
screwed around for a while trying to find a shrug variation that works for me until my quads get big enough to protect my balls. Shrugs in the smith machine leaning back with the bar out in front of me worked pretty well.
Neck holds in each direction, only did two sets to near failure. More on Saturrday.
I have a lot of work to do, but I may go back and do some hamstring assistance work. now that my erectors are no longer holding me back, I think I should move to RDL’s or some kinda GHR. we’ll see. EDIT: turns out 275 3x5 isn’t progress, so I’ll definitely be back in tonight
Stop failing and just lift
what’s wrong with just pushing your hips back/leaning forward on the shrug descent
4 plate OHP is disgusting… aha
Nice DL! my 315 is slow…
Tuesday session 2:
RDL - 225 for 8 sets of mid reps. each one near or to failure
assisted GHR in the pulldown - 5 sets of mid reps.
leg curl - 3 drop sets (I’ll just do leg curls, the pulldown GHR doesn’t seem to have any advantages)
and now my hamstrings dont work anymore haha. Good erector pump too.
[quote]spar4tee wrote:
Stop failing and just lift[/quote]
Doing my best.
[quote]fr0IVIan wrote:
what’s wrong with just pushing your hips back/leaning forward on the shrug descent[/quote]
actually, your wording there just made something click. I’ll shrug again on my OHP day and try this out. thanks.
[quote]hastalles wrote:
[quote]spar4tee wrote:
Stop failing and just lift[/quote]
Doing my best.[/quote]
No harshness intended brah
[quote]XArena wrote:
4 plate OHP is disgusting… aha
Nice DL! my 315 is slow…[/quote]
How fast your deadlift is doesnt matter, your 1RM does… you could quite possibly grind up more than me
[quote]spar4tee wrote:
[quote]hastalles wrote:
[quote]spar4tee wrote:
Stop failing and just lift[/quote]
Doing my best.[/quote]
No harshness intended brah[/quote]
none taken, I do get psyched out by deadlifts and “just lift” is actually good advice for me