Tuesday:
This was quite the clusterfuck. I was really weak and unfocused.
Overhead press ramp up to 115 for 1. 125 just wasn’t happening. I could hardly push press it either. So I did a few push jerks and went home. I’ll probably come back later today and do some good mornings or something. Maybe my body’ll be done acting like a little bitch by then.
At least my shoulders felt great. I warmed up with some dislocations and such.
Tuesday session 2:
This was ridiculously awesome. The exact opposite of this afternoon’s session.
Good morning from pins - ramp to 285 (WTF!?) for ~20 singles. 1-2 minute rests.
Form/height almost exactly like this: EliteFTS.com - High Suspended Goodmorning - YouTube
Dumbbell holds (no room for farmers walks) - ramp to 103’s (heaviest) for ~30 seconds, then a few more sets (pretty much to failure) with 1-2 minute rests. Then a one arm hold for each arm. I tried not to let the dumbbells just “hang” off my shoulders. In other words, I kept my traps ever so slightly shrugged.
Shoulder protocol - last day. Worked like a charm as always.
I had my chocolate milk after, so this was fueled by water only.
My sternum aches a bit. Not sure when it started.
Wednesday: No training today. I’ve been really tired all day. I’ll get a good night’s sleep tonight and kill some weighted pullups and dips tomorrow. That’s the plan. I ate as if it was a full training day, though. I missed dinner last night like a douche.
Thursday:
It was in the low 40’s and lightly raining so I walked around in the woods for about an hour shirtless. It was awesome.
Weighted dips - ramp to 2 plates for ~15 singles. 1-2 minute rests. I kept good shoulder and neck positioning except I sometimes let my shoulders shrug up.
Weighted pullups - ramp to an attempt at 70 lb and couldn’t quite get it all the way up. So I did about 5 doubles with 1 plate and short rests. My shoulders started aching a bit in the place they usually hurt on pullups (and dips) so I stopped. Then I stretched my pecs, lats, and pec minors which pretty much fixed the problem.
Face-pulls (external rotation) - ramp up to 150 (stack) for 3 sets of mid range reps and quite short rests
Good day.
My neck hurts a bit on its sides near the base of my skull (right at whatever process that is).
Remember to breathe to your belly not your chest. I think the shrugging movement from breathing to your chest can lead to shoulder issues.
Friday:
Studying for a midterm last night so I’m pretty tired. Quite sore. We’ll see but I’ll probably take a rest day.
Saturday:
I had very little time til the gym closed.
warmup: pec, lat, pec minor stretches, dislocates, a few dumbbell snatches
BTN Push press -(kinda skimped on ramping up) singles up to 185 with a slight dip under. really short rests. The gym closed then so I had to go. I hate that fucking place.
Spent about 2 hours barefoot in the woods.
Did ~8 triples of knees to feet jumps.
Deadlift - With a whole new setup (the traditional one that I started with. I lost it somewhere down the line. I’d managed to get myself WAY off the mark recently.) which fixes all my deadlift problems (other than my short arms of course haha). ramp to 275, then three attempts at 295. All of them got about two inches off the floor then I couldn’t keep my low back tight so they dropped. So I waited about two minutes (impatience!) and did a single at 275 (strapless! with mixed grip) which was hard as hell. So I’m still pretty weak but once I adapt to the new form I’ll be slinging up some better weights I do believe.
Reverse grip bench from pins set so that my triceps were at about the same level as the bench - ramp to at least one single at 195 (I dont remember how many singles). fail at 205 once, then fail again with regular grip (with about 15 seconds of rest), back down to reverse grip fail at 185 (lol), then 135 for 5 or so. This fucked with my left shoulder a bit on the attempt at 205. I think my scapula stabilizers on that side aren’t quite strong enough.
Dumbbell snatch (interesting with hip drive and triceps in the state that they were at this point. but hey, what the hell) - ramp up to some attempts at 83. Got it about half the times with both my left and my right. Tried 88 and couldn’t quite get it. Then a few reps with 63 with good technique.
Face pulls - a set at 100, then a set with the stack for high-ish reps ending with a ten second hold.
Kind of a crappy day. I didn’t have much food in me and I was all tired out. But still, I’m making good progress, my snatches would have pr’ed if I hadn’t done them last like an idiot, and most important of all, my deadlift is all set to take off.
Tuesday: My schedule was odd today so I only had dinner today. I made it count though. And cause I’d rather not throw up all over the gym, I’m gonna have to take a rest day.
Wednesday:
ATG Squat - ramp to 255 for ~5 doubles with 3-4 minute rests. Then a single to finish off. My low back was still kinda fatigued from deadlifting two days ago (since I changed the form up) so that was a bit more of a limiting factor than I’m used to, I tended towards good-morninging it out of the hole a bit more than I usually do.
Pullups - ramp to 45 for ~4 doubles until my shoulder started aching a bit, then a few bottom position holds in proper scaps retracted position. Each set until my lower traps or grip gave out. (EDIT: apparently there’s no progress here from last week. What the hell.)
Face pulls - 90 for high-ish reps, then the stack for pretty high reps, held a bunch of them near the end. Not really to failure.
Cable reverse curls with 30 lb for ~8 reps and ~4 sets per arm.
I haven’t been eating quite enough recently.
hey man, i’m going to have to conceed to you in our little competion - my left trap hasnt agreed with BTNPP and i dont want to fuck up the rest of my training
Aw, that sucks man. Good decision though, strained traps are no fun. Keep killing it!
Thursday:
Dumbbell push press (a la the circus dumbbell in strongman comps, except a few orders of magnitude weaker…) alternating arms, ramp to ~10 singles (per arm) at 88. I don’t really know how to rack it on my shoulder. It was fairly intuitive for my right but my left struggled with it.
Cleans (I caught the first one at parallel, the second was lower) - ramp to 165 for two singles, then I pussied out. I was pretty weak and slow at these for some reason, but the technique felt solid (considering I’m completely self taught…). The front squat portion was real strong and fast. I actually used straps on these cause I’m using iron plates and I have to set them down on the floor.
I found out there’s a punching bag hidden deep in the building! yay!
Did 5 or 10 minutes of that. I’ve had about two months off, so my technique is pretty shitty. But given that, I’m way more powerful than last time. My wind was a good deal better than I expected it would be. And my shoulders didn’t fatigue anywhere near as fast as they used to from holding my hands up. So, yay!
My legs (mostly quads, but some hamstrings too) have been sorer than I’d expect all day.
Friday: no training. spent most of it in the car, my legs are still rather sore. I’m eating right again, so that should clear it up fast.
Saturday: some clusterfuckish low rep overhead pressing, light farmers walks, mid range rep db overhead press, kroc rows, and some dumbbell snatches. Not really any PR’s, but at least I’ve got great excuses.
Since I’m on a new page I’ll copy/paste my goals here:
Overall (some of these goals are translated to lifts that serve as benchmarks to ensure that I can make the goal):
Military press 315
Dip plus 405 (Come at me bro!)
585 deadlift
Pullup plus 225 (or bodyweight)
One arm row 200
Muscleup
log clean 300
ATG squat 405
Box jump five feet
Awesome boxing speed, shit like that, rotational speed, I don’t know too much about it or how to quantify it.
Super awesome reactive strength/speed (think shuttle/cone drills)
Even more super awesome dead start - spring/broad jump kind of thing. Don’t forget backwards and lateral.
Unbelievably super awesome grip, neck, and forearm strength.
12 second 100m
5 second 40m
5 minute mile
pushups/pullups/swimming/etc in pft high range
ruck march - I don’t even know. Something good.
There’s my crazy goals. I’m going to hit them all in 4 years, by the end of college. 
Here’s my slightly nearer goals:
Start (October 5) — current ---- by December 5.
Dips - doubles at 70 — long rest singles at 100 on 11/15/11, so I prob have this one now — 1RM: 110
BTN push press - singles at 165 — single at 185 (slight dip) — 1RM: 200
Military press - triples at 120 (possibly actually 110) — single at 130 (from pins) — 1RM: 160
ATG squat - 3RM: 245 — doubles at 265 — 1RM: 315
Deadlift - estimated 1RM 308 (straps) — single at 305 — 1RM: 350 (without straps would be kick ass)
One arm row - 103 x a whole freakin bunch (straps) — triples at 143 (straps) — 3RM: 160 (without straps would also be kick ass)
weighted pullups - unknown — doubles at 55 — 1RM: 105
Dumbbell power snatch - 73 — 85 — 103
Power clean - 165 — x — 205
Holy shit, I haven’t trained since Saturday. No wonder I’ve been feeling weird.
BTN Push press - ramp up, 175, fail at 185 (wtf), fail at 175 (WTF!), 175 with a slight dip, 3 good reps at 135. Not cool.
Deadlift - ramp to 305 (with straps). yay! 315 was glued to the floor. I tried it three or four times. The last few with about 10 seconds rest hahah.
Very high rack pull holds with 335 til grip failure (about 3 seconds at best). Without letting my shoulders collapse. Grip’s getting better fast!
Hammer curls - 33 for a few, 48 for 2 or 3. I felt like it.
Thursday:
Dumbbell row (straps) ramp to ~8 triples at 133 (heavier collars)
PJR pullovers ramp to triples at 83. this fucked with my right wrist. I actually had to stop cause of it. Then i did some light cable reverse wrist curls which seemed to help it.
I’m oddly sore. Mostly my upper back, and forearms. No surprises there.
I need to do some curls sometime soon, sadly.
todays plan is some combination of squats (front squats maybe), face pulls, maybe muscle snatches after some internal rotation mobility. If I can pull it off I’d like to do some regular snatches too.
do the reactive drills sometime too.
EDIT: actually I feel a bit run into the ground. I shouldn’t be sore from triples. My shoulders are a little rusty too. I think today would do better as a recovery day.
Saturday
only part of the gym was open. So I did muscle snatches (forced to use a narrower grip than I would have liked) up to a few singles and doubles at 112.5 (don’t ask…) Not upright rows, I didn’t let my shoulders come forward so these were very cuban press-ish. Also very upper body dominant. So maybe I should call them cuban presses.
two sets of highish rep preacher curls with a 60 lb EZ bar.
pullups (with a very haphazard unstable arrangement) up to a few singles with 45, then 50 lb for a single, then a single at 40, then a few with BW.
~5 short (by necessity haha) farmers walks with 103’s.
11/5/11
Tried to use same “poses” as last time. Normal relaxed posture in each. Front:
!
Back:
Quads: