IzzyT - Starting Strength

Training Training Logs
21

Starting Strength:
Workout A: 10/2/11

Squat:
325x5

Eh, these were sort of high and I was letting my knees come forward at the bottom. I never focus enough on form during squats when it gets “heavy” and I need to fix that. I have to shove my knees out more to make sure my depth breaks parallel by an inch or so.

Press:
125x5
125x5
125x5

I was experimenting with the groove the entire time. These felt weird and harder than usual as a result. I need to get more hip drive. Also, for the first time I noticed some kind of weird asymmetry. IDK WTF that is, but maybe someone else does.

P.Cleans:
120x3
120x3
120x3
120x3
120x3

I somehow didn’t record the third set. Whatever. These were okay. I felt like I did better with my back position. I didn’t rest enough between sets and on a few reps I was tired. This resulted in some bad form. I had a couple of sets where I was splitting a bit too much to catch it. I also caught or two with my elbows down a bit. All in all, these are starting to go out of warmup weight territory so I’ll have to actually start trying to jump harder and higher.

Pullups:
198x5
198x5
198x5

Easy. Didn’t have to try.

Tuesday’s Weights:
Squat: 325 (back to normal)
Bench: 197.5 (I’m going to be so damn tempted to just go for 200)
Deadlift: 375, SO excited for these
Chinups: 212

22

Starting Strength:
Workout A: 10/4/11
I will edit and put the video here when youtube stops site maintenance. The video is currently “processing”.

Squats:
325x5
325x5
325x5

I’m still loose at the very bottom of these. I have a bad habit of dropping into the hole in a misguided attempt to get a better bounce. I experimented with looking straight ahead and I thought my bar path looked LOADS better. Compare sets 1 and 3 to set 2. I definitely like the look of 1 and 3 more. That said, set 2 might only look worse with head down because of my other form issues. In any case, I need to slow these down and force myself to stay as tight as possible in the hole. Overall, these felt WAY, WAY harder than they should’ve. On the video, they went up sort of fast though.

Bench:
197.5x5
197.5x5
197.5x5

I think I’m good for 200 on Saturday. My forearms finally look vertical. I am 100% sure I was sabotaging myself on bench by using too wide of a grip for too long. I think something similar is happening on press, but I’ll have to get someone else to check that for me.

Deadlift:
375x1

FUCK. I made my best effort to set up correctly. However, I noticed that when the bar comes off the ground, my whole body moves forward, my hips go up slightly, and my back fails to hold extension. Yay. I suck at deadlifting.

Anyways, I can’t keep ignoring these deadlift failures and blaming various things. I don’t think I’m recovering from deadlift well enough. This may be due to things I’ll discuss below, but, for now, I’m going to move to a format where I power clean twice for each deadlift workout.

Chinups:
213x5 (BW+10)
212x5 (BW+10)
212x5 (BW+10)

I took off my shirt after the first set because it was bunching up and pissing me off. By doing so, I actually got back to the weight that was programmed anyway. These were pretty damn hard, but I attribute that to being sick and feeling like shit from not having any carbs.

Overall:
First thing is first. I had a fever yesterday over 100 degrees. Yesterday, all I did was work, eat, and sleep. I’m being quite literal. I felt much better today and I decided to go ahead and lift.

I have been practicing my own version of Martin Berkhan’s intermittent fasting for 10 days. During this period, I’ve cut back on milk consumption significantly. I’ve traded in the whole milk for skim milk. Conclusions thus far? Fuck dieting is my conclusion. Despite eating what seems like a shit ton, and I really haven’t even measured, I’ve been eating ad libitum, I’m actually losing weight since making this switch. This is kind of incomprehensible to me. Yesterday alone I ate a 12oz steak, 3 eggs, 8oz of salmon, 6oz of turkey, 12oz of chicken, and 8oz beef. This doesn’t count the shit I put on the meat. I also had 5-6 cups of skim milk. Anyway, today I decided to try a fasted workout because this protocol is perfect with my schedule and amazingly convenient. I was dead and my muscles were literally aching by the third set of squat. Fuck working out without carbs.

Anyways, I’m giving up IF. I’m just going to resign myself to being a complete fatass until I finish LP and maybe even a few cycles of the Texas Method as well. Whenever I break the fast with carbs, I get sleepy. When I workout with only one preworkout meal, I get tired and feel shitty by my third lift. When I workout fasted, I feel shitty the entire workout. Am I attributing things to IF that are probably happening because I was sick and don’t drink as much milk? Ya, I might be. I also don’t care. Since I started caring more about my weight, I’ve stalled on every single lift minus bench and power clean. Not okay.

Back to GOMAD. I’ll be using a gallon of skim milk on workout days and a gallon of whole milk on non-workout days.

Thursday’s Lifts:
Squat: 330
Press: 127.5
Clean: 130
Pullups: 203

23

Anyways, I’ve been persuaded. I’m going to try one more thing on IF to see if I can get my workout intensity back to where it was.

Because of my schedule, my desire to use stimulants, and my desire to have a reasonable ending time for my feeding period (for social reasons), I am going to try a 14/10 split on workout days where I end the fast at 11am, workout by 12pm and stop eating at 9pm. On nonworkout days, I will end the fast at 1pm and stop at 9pm. More importantly, I am going to try an intraworkout carb drink to see if I can maintain my energy levels and performance throughout the workout. I have a bunch of UltraFuel from TwinLabs in my cupboard and I think it serves the purpose well enough. It is 100g of some blend of simple and complex carbs.

I’m going to stick with my idea of going back to GOMAD. I’m going to try eating ad libitum, but only eating enough to fully satisfy hunger. I’ll see how far this approach takes me in the next two weeks or so.

I’m also going to put up the video of my last workout in just a few:

24

So I got a chance to actually ask Rip himself what he thought I should do diet wise and he suggested ~4000kcal and paleo.

I think I’ll give that a shot. I hate being one of those people who gets a program and then “makes it better” if you know what I mean.

25

I’ve thought about the diet thing a lot and I’ve got a first draft:

800×360 47.4 KB

4,200kcal on workout days
3,800kcal on off days

I have a carb drink called UltraFuel that I’m going to drink during workouts. It is about 100g of carbs and a mix of simple/complex carbs. I know these type of carbs aren’t exactly “paleo”, but they increase my performance in the weight room so they get to stay. I also plan to “cheat” whenever I eat socially. This usually happens 2-6 times a month. The supplements are just fiber and BCAAs.

I just had blood work done recently so it should be interesting to see if this type of diet has any affect on my general health. I’m already doing just fine, but it couldn’t hurt to be doing better.

26

Starting Strength:
Workout B: 10/6/11

Squats:
330x5
330x5
330x5

Form has gotten worse and worse on these lately. I think I need to move my stance back out. I have been working on flexibility and I’ve narrowed my stance as it has improved. So far, it seems to make things feel heavier. I’ll give my old stance a shot on Monday.

Press:
127.5x5
127.5x5
127.5x5

Need to figure these out. Form sucks on these too.

Clean:
130x3
130x3
130x3
130x3
130x3

I’m jumping backwards on most of these. Looks like my shoulders are starting behind the bar on many of the reps. I need to put more space between my shin and the bar when I set up. Should be an easy fix. I’m starting to like cleans a lot.

Pullups:
203x5
203x5
203x5

These were rather easy besides the very last rep. I think I got 208 no problem.

I skipped Saturday’s workout because I was completely fucking shit tanked on Friday night. There was no way I could have done my morning workout as planned. I went to the Sounders game at 5, drank there, and didn’t get home till midnight. So, I said fuck it and missed my first workout. I’m going to switch up a few things in my schedule to avoid this in the future.

Monday’s Workout:
Squat: 335
Bench: 200 (big one, sort of)
Deadlift: 315 <— going for perfect form on these, I’ll be using 5lbs jumps from now on
Chins: 218, I got these no doubt

Starting my new diet tomorrow as well!

27

Starting Strength:
Workout A: 10/10/11

Squat:
335x5
335x5
335x5

I thought these were awful while doing them, but I’m not terribly disappointed by the video. They felt so damn heavy. I need to workout with a partner to get some more adrenaline going. I also need a partner to get my better belt on; I swear I get more pounds out of my thicker belt. Knees are shooting forward in the hole. This is just laziness. I do this all the time because, subjectively, it feels easier with a harder bounce. My knees will pay if I don’t fix it. So I will.

Bench:
200x3

Dips:
BWx5
BWx5

I psyched myself out for these because I didn’t have a spotter. Warmups felt heavier than usual and I couldn’t set up perfectly without a spotter. Kinda sucks. I’ll try these again on Friday with a spotter and see if it helps. I tacked on the dips as I was cleaning up. I didn’t weigh in for them and I didn’t film them. They were pretty damn easy, but holy hell I got a crazy tricep “pump” afterwards. I figured today was a good day to throw in some dips considering I failed for bench and I didn’t want to fuck around without a spotter much more.

Deadlift:
315x5

My warmups looked so much better than these! Damn. I am still having trouble holding my back in extension off the floor! I have more experimentation to do with the starting position.

Chinups:
217x5
217x5
217x5

Very last rep was tough. The rest weren’t.

Wednesday’s Weights:
Squat: 340x5
Press: 130x5
Cleans: 140x3
Pullups: 208x5

28

Starting Strength:
Workout B: 10/12/11

Squat:
340x5
340x5
340x5

What in the fuck happened to my beautiful squats? These are shit. I will be repeating the weight. I don’t even know where to start with these. Fuck. It looks like I’m carrying the bar in a high bar position, maintaining zero upper back tightness, losing lumbar extension on a few reps, bar is so far in front of the midfoot I’m surprised I have balance, and a host of others problems all completely related to form and overall tightness.

Did I mention the part where every rep of set 2 and 3 were high? Time to start evaluating my technique during warmups on Squats. This is depressing.

Press:
130x5
130x5
130x5

These also suck. They don’t suck as bad as my squats, but they suck. It’s nothing I can’t fix next time with a little more effort.

Power Cleans:
140x3
140x3
140x3
140x3
140x3

I don’t mind the first rep of almost every set. The second rep of my first three sets is cool. Then, I start having some super shitty issues during my last reps and last sets. I have a strong lateral split catch on my last rep in the 4th and 5th set. I’ll have to read SS on how to fix that because I completely forget. I caught many of these with my elbows slightly down. My bar is pretty beat up and is actually cracking. I need a new one that spins well. I’m not terribly disappointed by anything I did during cleans except maybe my energy and intensity. Both of which have been embarrassingly pathetic for at least two weeks now.

Pullups:
207x5
207x5
207x5

Who cares? It’s pullups.

Friday’s Weights:
Squats: 340, must repeat and reattain good form for my sanity
Bench: 200, hopefully I’ll have a spotter and it goes better than last time
Deadlift: 320, still haven’t found the perfect starting position
Chinups: 222, who knows how far my LP will take me on these considering I just added them

Overall, I need to figure out a way to introduce stims back into my preworkout cocktail. I have such a low tolerance for them because I already have a tendency towards insomnia. Fuck, somehow I’ll have to figure it out because my intensity and adrenaline have been way down since stopping them. Also, I feel weak (and fat) lately and this is absolutely related to my haphazard diet which should be under control here soon.

I think I’m going to move away from paleo and go back to my old dieting style where I actually measure things and have plenty of delicious carbs. I simply can’t fucking stand eating that much meat in one day because I suck at cooking. Such is life.

29

Starting Strength:
Workout A: 10/14/11

Squats:
345x5
345x5
345x5

Well, some of these aren’t bad. Others are. A few are high and the rest just barely break parallel. As much as my ego doesn’t want it, I may need to reset these squats. Na, going for 350 on Sunday with better form. Hopefully I don’t get stapled.

Bench:
200x5
200x5
200x5

Really not even that hard. Who knew that having a spotter would help so much? Oh, wait, I did. Hopefully I don’t have to lift alone on Tuesday, but it is likely that I will.

Deadlift:
320x5

I think this is the prettiest set of deadlifts I’ve ever done. My shoulders are a little behind the bar on some of these, but, hey, no real rounding that I can see. Sweet. Also, I wore my belt like KK and used his stance. It worked. Winning.

Chinups:
222x5
222x5
222x4

fuuuuuuuuuuuuuuu. An otherwise near perfect workout was blemished by these. I will repeat these next time and easily get them. Not going to smaller increments… yet.

My lifting buddy brought over his tub of JACK3D. I used two scoops. I won’t be able to sleep tonight, but, damn it, this was the best workout I’ve had in ages. Stimulants make a huge difference for me and I have to find a way to use them.

Sunday’s Lifts:
Squat: 350x5
Press: 132.5x5
Clean: 150x3 (maybe 145x3, my form kinda sucked balls on 140x3)
Pullups: 212x5, I doubt I’ll get these, but maybe I’ll surprise myself

30

Starting Strength:
Workout B: 10/17/11

Squats:
350x5
350x5
350x5

Atrocious form here, but this was heavy enough that I was really doing everything I could just to get the bar up. I will repeat this weight Wednesday and see if I can do a set approximating good form. My squats have really gone to hell lately. I think I’m going to experiment (again) with keeping my eyes up. I need to do anything and everything to keep my chest up. When it caves, I can’t bounce and and it just fucks up everything in the hole and makes the weight way harder. I can almost always recover with retard strength (see rep#1 of set#3), but I really don’t want to rely on that.

Press:
132.5x5
132.5x5
132.5x5

I popped a blood vessel in my hand on the third set. Felt weird as fuck. My palm felt like it was pulsing and vibrating at the same time. I got the reps though.

Clean:
145x3
145x3
145x3
145x3
145x3

I don’t know why I jump back so much, but these felt pretty good. I guess I can’t complain about a PR.

Pullups:
212x5
212x5
212x5

Easy! Feelsgoodman.

So… I’m going on a cut. I’m going back down to 165, which is where I started. Anyways, this is in light of the fact that I recently got blood work done and, for the first time in my life, my results weren’t excellent. Everything was well within normal ranges, but that isn’t good enough for me. My test was 350 and normal range was 250-800 for me. Cholesterol was barely in safe ranges. Also, to be blunt, I don’t enjoy being ~25% body fat and it isn’t healthy. I know my body well and I’ve gained strength on a cut before. Last time I cut too hard and too fast, but slowed down towards the end and was able to make progress again. This time, I’ll go slow from the very beginning. I’m going back to working out three days a week and I’m going to refeed on all my workout days. I know how to program and will make the necessary adjustments when I need to. I’m introducing walking on my off-days. I’ll start at 20m and add 1m per walk. I’ve been flip-flopping in my mind for weeks as to what to do with my diet and I’ve finally made up my mind and I won’t change it. In the future, I probably won’t allow myself to go above 15% body fat again. I’ll probably bulk to 15% and cut back to around 10% or so. I will be happier, healthier, and more competitive in the future PL meets that I want to do at these BF% levels.

Here are the measurements I took today:
Weight: 193.6
Est. Body Fat (navy method): 24.5%
Neck: 16.25"
Shoulders: 50"
Chest: 40.75"
Arm: 15"
Forearm: 11"
Waist: 38.25"
Hips: 42.5"
Thigh: 28"
Calves: 14.5"

Starting Pictures:

736×322 23.7 KB

Goals:
Compete: 165lbs @ 10-15% bf
Squat: 405 (Wa. State Record for Juniors is 360)
Bench: 275 (Wa. State Record for Juniors is 320)
Deadlift: 425 (Wa. State Record for Juniors is 414)
Total: 1105 (Wa. State Record for Juniors is 1090)

I think I am actually fairly close to my squat and deadlift #s already, but I am quite a ways away from bench and it will be challenging to really improve my bench while cutting, but I’m going to do my best.

Here is what my diet will look like:

799×559 74.3 KB

Anyways, feel free to berate me (come at me bro).

Wednesday’s Lifts:
Squat: 350x5x3
Bench: 202.5x5x3
Deadlift: 325x5x1
Chinups: 222x5x3

31

Starting Strength:
Workout A: 10/19/11

Squats:
355x0
295x5
295x5

Well, I went to the YMCA today to workout with a few of my buddies. It did not go well. The fuck? I could NOT find my balance. Something about the rubber floor and my floor at home fucked me up. Or something else. I don’t know. Anyways, I got WAY off balance in the hole in the first rep, panicked, and decided to dump it. But as you can fucking see, the safeties weren’t in. Shit was intense but I came out unscathed. Anyways, my legs felt like shit in the first place, but I certainly could have done this weight if I was at home. Instead, I took a recovery day.

Just to be smart, I’m going to add in some more recovery by introducing Front Squats 3x3 on Wednesdays from now on. I won’t be resetting and I’ll get 355x5 easily on Friday. At home. With familiar equipment.

Bench:
202.5x4
202.5x4
202.5x4

Well, fuck. Who knows what the actual weight was? I loaded up 200 and put on clips. However, the bar could be different from mine and the plates were hex plates (lmfao) so who knows? My buddy usually can bench less at the Y they he can when he lifts at my place. So, I’m rather sure I’ll get these on Monday.

Deadlift:
325x5

Form was shit. The hex plates kept doing weird shit. Eh, what a fucking shitty workout.

Chinups:
222x5
222x5
222x5

Yay! At least one PR, right? Harder than expected though.

Friday’s Lifts:
Squats: 355x5
Press: 135x5
Cleans: 150x3 (most excited about these)
Pullups: 217x5 (no chance in hell I get these)

32

Starting Strength:
Workout B: 10/21/11

Squats:
355x5
355x5
355x0

I have no idea why this one happened. It wasn’t rest; trust me. Maybe my body was just looking for a way out or something. I think if I was more focused I would have got this. In any case, I’m not going to ignore reality. I’m having trouble with my squats so I’m going to move to a little bit more advanced programming: Madcow 5x5. This is still linear progress, but I’m only ramping up to a single top set and I get more sets of 5 at submaximal weights. I’m glad. I need to work on keeping my chest from collapsing in the hole. I’m now convinced this is why I had tendinitis in the past. I’m not resetting. I’m going for a top set of 360 on Monday using Madcow 5x5 programming. I’m also going to add GHR on Wednesdays when I Front Squat. I’ll do two runs of Madcow. Once I stall, I’ll do the typical month long ramp up and go for one more cycle. When I fail again, I’ll move to the TM. Cutting is a bitch.

Press:
135x5
135x5
135x5

Not too bad. I need to work on tightness a bit. I also need to learn how to use hip drive on every rep instead of just the first.

Cleans:
150x3
150x3
150x3
150x3
150x3

I was teaching a buddy of mine a bunch of lifts today and it almost made me late for work. I rushed through these, but it still isn’t heavy enough to really matter. It looks like I am bending my arms before I jump. I’ll have to focus on that.

Pullups:
217x4
202x5
202x5

Again, I was super rushed. I went straight from cleans to this and did the second and third sets on maybe 30s of rest each. Next time, I will go for 214-215 for 3x5. I may start moving up by 2.5 as well. I suppose I’ll try one more 5lbs jump just to make sure.

Monday’s Lifts:
Squat: 360x5
Bench: 202.5x5
Deadlift: 330x5 (debating whether or not to just go up by 10).
Chins: 227x5

33

Starting Strength:
Workout A: 10/24/2011

Squats:
360x5

These weren’t even hard. Seriously. This was really light. I tightened my belt as tight as it would fuckin’ go and it helped. So did not having to do 3 sets across.

Bench:
202.5x5
202.5x5
202.5x5

Screwy shit at the Y. I knew it. As you can see, these fucking shot up. I am so good for 205x5 as long my diet doesn’t fuck recovery up.

Deadlift:
335x5

These are too light and it is pissing me off. I decided to go back to 10lbs increases. As soon as I fail once, I’ll move to deadlifting 1x/wk. On Front Squat day.

Chins:
225x5
225x5
225x3

I knew I had no chance at 227. I’ll be going up by 2-3lbs from now on. It is hard to get it exact with Chins. I’ll just repeat this next time and probably get it with ease.

Overall:
The only problem with this entire workout is that I actually gained weight last week because I went to my older brother’s Halloween extravaganza. I was there from Friday evening to Sunday afternoon. I couldn’t make any of my own food. I’d say I ate close to 2500 calories in real food on Saturday with amazing amounts of alcohol (strong black out). On Sunday, I probably had 3000 calories of real food spread across two meals.

I weighed in at 193.6 last Monday dehydrated as fuck at about 11am. Today, I weighed in at 196.4 at 8:30am. I was extremely hydrated because I woke up at about 2am-3am thirsty as fuck and chugged half a gallon of water before I went back to sleep. So, who knows how much was water weight. I certainly won’t be repeating weeks like last week. I don’t go on “vacations” like that very often. I’m usually 100% in control of my food.

Wednesday’s Lifts:
Front Squat: ??? 3x3, who fuckin’ knows but I’m excited!
Press: 137.5x5, ties a pr, yeah buddy
Power Clean: 155x3, when will it be my turn for respectable clean #s?
Pullups: 215x5, I think I got this
GHR: ??? 3xX, who fuckin’ knows but I’m almost as excited to add these back in as I am to finally learn Front Squats.

34

Back down to 195.2 AFTER a carb-refeed, lol. Just some weird water retention stuff going on from the weekend that caused me to “gain” weight.

Lately, I’ve got this idea that I’m going to have to get down to ~150-155 to hit 10-12% body fat. If that ends up happening, I think I’m going to go back to my water cutting ways and do a competition at 148.

Washington State Junior Records at 148 / Washington State Open Records at 148:
Squat: 325, 358
Bench: 226, 259
Deadlift: 408, 435
Total: 959, 1036

I may be delusional, but I think I can break every single one of those. I don’t believe I’m very far off. I already REP more than the Squat records. And I don’t even use wraps. Those lifts were done in wraps. I figure I can get at least 20-30lbs out of the wraps. For bench, I’m probably right at ~230 or so. I’d need some work there, but I don’t think it is impossible to add a good 40-50lbs to my bench while cutting (I’m going slow). My deadlift is approximately 400 or so (365x5 after squatting 355x5x3).

I guess it all depends on if I gain muscle while losing weight. I doubt my genetics are that good, but, realistically, I’ve only added 40-80lbs to all my 5 rep sets from when I was about 15% body fat at ~150-155. I don’t think that is enough to make me significantly more than ~150-155 @10-12% this time around.

35

Starting Strength:
Workout B: 10/26/11

Front Squats:
145x3
155x3
165x3

Kind of ran out of time to fuck with these, but this was warmup weight. As you can see, this is going to be a great movement for me because I’m actually going to have to learn to keep my chest up. If I do that, I’m sure it will have great carry over to my actual squat via form improvement alone, lol.

Press:
137.5x5
137.5x5
137.5x5

PR. Feels good man. Forgot my belt on the first set and it helped a lot on subsequent sets.

Cleans:
155x3
155x3
155x3
155x3
155x2

Have been contemplating suicide for about an hour now (not srs). Fuck. What the fuck. How do I deadlift 365x5 (more now probably) and fail at this weight. What is this? I don’t even… My form is absolutely god awful and I need to get it fixed ASAP. I also ran out of energy by the end of this workout and probably didn’t rest adequately for each of these sets. I hate lifting in the morning and I only do it when I absolutely must. Like today.

Pullups:
215x5
215x5
215x5

Not that bad. Not that bad at all. This saved me from committing suicide… for now.

Overall, I didn’t eat before this workout. I didn’t have any music because I didn’t want to piss anyone off. It was the morning and I was in a shitty training mood. I have lots of excuses, but this wasn’t exactly my best workout. So fuckin’ disappointed with my cleans. Seriously, I’m fairly pissed off about it. I will get 155 or 160 next time with ease. I need help with my form though. Badly.

Friday’s Lifts:
Squats: 367.5x3, 270x8
Bench: 205x5, yeah buddy
Deadlift: 345x5, just fucking embarrassed of my pulling at this point. It’s terribly pathetic. Must improve.
Chinups: 225-227x5, it depends how awesome I feel that day

36

Just subbed. Great log thus far. Keep at it!

37

[quote]mr179 wrote:
Just subbed. Great log thus far. Keep at it![/quote]

Thanks man. Do you have a log as well?

38

Yea man, just started couple of months ago, getting into it now! Been the best 1.5 months of training since i got into this. Hoping to improve big style now.

39

[quote]mr179 wrote:
Yea man, just started couple of months ago, getting into it now! Been the best 1.5 months of training since i got into this. Hoping to improve big style now.[/quote]

Awesome, man. I will have to check it out then.

40

Starting Strength:
Workout A: 10/28/11

Squats:
367.5x3
275x8

The first set might be a tad high. I was trying a new filming angle and it is hardish to tell. I kind of like the new angle. These were pretty hard and pretty slow. Questioning my decision to jump by 7.5lbs per week, but we’ll see what happens on Monday. PRs are cool.

Bench:
205x5
205x4
205x4

I really have to work on fixing my butt leaving the bench. I was thinking about it more during these sets and it threw me off a bit. I may do a minor reset (~5lbs) and try to fix that problem for good. Eh, who am I kidding, I’m going to go for 205x5x3 next time.

Deadlift:
345x5

Well, these were way harder than expected. I never should have taken my belt off. I felt like it was interfering with me, but I’m just retarded. I will no longer be deadlifting on days when I squat heavy. I’m moving to deadlifting once a week on Front Squat days. I think it will make a huge difference. I will not forget to do GHRs next Wednesday!

Chinups:
227x5
225x2

Basically, I ran out of energy and time. I had to be at work in like 30 minutes and I was ready to stop. I’m going to change my programming on these regardless. Too much stalling. I’m going to do pullups 3x5 on Monday and Friday and chinups @ 80% of my 5rm chinup weight. I’m doing it this way because I’m too heavy to use my body weight as a proper light day and this is as close as I can get. 220x5x3 pullups on Monday and then ~200x5x2 chinups on Wednesday.

Overall, I don’t have too much to complain about. I did okay. Youtube keeps telling me that I’m violating copyrights for having background music so I’m going to have to silence all new videos from now on. Pretty shitty. Whatever.

Monday’s Lifts:
Squats: 367.5x5
Press: 140x5
Clean: 160x3 (I can easily get these)
Pullups: 220x5