MJ
I wish it was a millitary!!!
I cant press much at all, probably 155 would give me fits.
I walked it out, and jerked it hit the 3 shaky ass squats , and re-racked.
so oh great pusher of 531 I Might be program shopping in a week or so,
is there a skinny kid version of 531 for people with a penchant for snatches, and cleans?
but I might go on my own for a while.
kmc
There are some things in the q/a portion of the book for adding that stuff. You can either do singles/etc of your olympic lifts prior to DL and Squats, or you can probably actually do those lifts 5/3/1 style as substitutes for squat and DL. I can’t remember for sure. But Jim is certainly not anti-oly lifts. But the rule is, you do the oly lifts first while you are fresh, so your form won’t suffer.
When I start my complexes, i will have to start doing cleans and snatches. I tried to snatch once in HS and dropped it right on the top of my head. I haven’t tried since. I can clean, but i have trouble getting my elbows up into the rack position, so I tend to look like I am about to do a military, rather than the top of a clean.
My snatch form was never great, I will quote Carl Darby… and say you have to drop a few on your head to
get them right.
I think having a S&C guy in college helped me with both clean and snatch ,but my form is nothing to be proud of. I believe I asked how I did and he said once the weight went up.
I will take a look at the 531 thread I see avocado asked a similar question in the part two thread.
thanks
kmc
9.4.09
upper
foam, pushups, mobility, ply pushups, scap pushups scap junk lyti dislocates thousands.
A speed bench 10x3 @ 60% so 175 x 10x3
B1 CG BB Floor Press 4x5 1x7
205 x2x5 185x2x5 185x7
B2 pull up BW +45 4x5
C1 DB row 100x 3x10
C2 CG pushup BW+45 3x10
notes
felt ok, bench has gotten much more stable with somthing approaching decent form
speed work still felt fast.
CG anything hurts. floor press a little less so.
felt like my elbows exploded
other junk felt fine.
did some tiny little calbe shit for arms. to get some blood into the elbow.
this is the last training session for Max Strength
next week a deload, then test Maxes wooo
every one have a great weekend.
kmc
Nice session KMC
KMC, I have to confess I haven’t looked over in this section in a bit. Where are you at with MS? Did you finish 16 weeks? What kind of gains did you get?
I’m kind of drifting a bit myself and don’t know what I’m doing. Tonight I went to a crossfit place and we did snatches for an hour. I had a blast and it was a pure tonic after last nights train wreck.
Please let me know how MS ended up working out for you.
Nice training buddy! Wish I could do overhead squats… don’t ave the shoulder flexibility anymore
Thanks People!!!
OB_s this is the last week, a deload and retest maxes… I am close to a 400 pound box squat
Pulling- I have no Idea Im good for something in the mid to low fours.
bench is stalling- my shoulder is bothering me…
Bunny- I LOVE the OH squats but they seem like a “show” exercise but they seem to help me with some mobility stuff, and they force me to use good form.
kmc
I can’t believe you can OH squat more then you can military press. That’s just damn impressive. From what I’ve read they may be the best exercise for total strength/fitness/mobility.
Eco I Jerk the weight up with plenty of jump/foot stomp.
all my pressing sucks- OH the most.
I want to start doing OH squat from pins- maybe Im high.
9.9 deload
have a crazy week, work the holiday weekend etc this is a deload
mobility lyti dislocates foam etc
speed bench barx10,95x10,135x10
A1 bench 185 x3x8
A2 chest supported row 115 x3x8
B OH squat 95x10,135 x 3x10
C pallof press
D face pulls
E db power cleans
thats it. nothing exciting
bench felt like ass, something in my mid back is unhappy, working in a cold , studio with to much AC killed my back.
kmc
I love the deloads. I cannot praise the positive effects they have in overall programing.
What I really like about the overhead press is what you said. It does wonders for mobility. I find it really helps to reduce shoulder pain with benching. A lot of people prescribe dislocate stretching, but OH squat gets your shoulders back there and really works on the stability. I do them on my squat day, but it precedes my bench day so I do them with that in mind.
i should try to do some OH squats next time I do complexes. i think it would help my my lower back/hip flexibilty
Hey buddy… you mentioned in MJ’s thread that foam rolling lower back is not recommended… why is this? I do occasionally, feels good and seems to work out any minor quirks I have goin’ on down there…
What do you mean your overhead press sucks?? You weigh 180lbs and press 155lbs. That doesn’t suck in my book.
SSSHHIITT… I forgot he was topping out at 180 lbs… that puts ALL his lifts in perspective. Strong as an F’ing ox!!
Hey KMC, the deload is supposed to be unexciting. Enjoy it you strong f’ing ox! 
Bunny’s avatar scares me. Reminds of the the killer rabbit with pointy teeth from Monty Python and the Holy Grail.
I christen thee…“Moose.”
Ox is nice, I’m not quite big or strong enough for it.
Moose- I will not answer too, what wrong with Kmac?
that is how you say it - its what everyone at work calls me
thanks for all the E-support, ball busting, stalking you know who you are OB_s
and thank You Eric Fugging Cressey.
Wrapped up the Maxium Strength Program Today with some retesting.
here is what happened
Body weight in adidas nylon pants shirt, chucks 176, I should have held the log book and water bottle
Bench 255
Boxx squat to 14" box 405
Deadlift 435
Standing broad Jump 9 foot 1 inch.
where I started
Bench 255 so no progress, no suprise hehehe
Box Squat to 14" box 345 +60
Deadlift 415 +20???
Standing broad jump 6 foot 7 inches so Plus 2’6"
Here is how I got there
foam , mobility blah blah blah
Bench
speed work barx10,95x10,135x8,225x2, 245x1, 265x0, 255x1,260x0 fuck it.
Box squat to 14" box
OH 95x10,95x10
box 135x10,185 5x3, 2253x3, 275x2, 315x2, 335x2, 365x1, 405 miss, 375x1, 385x1, 390x1,400x1,405x1
micro loaded after the 405 miss.
did the broad jumps between squatting an pulling.
Deadlift.
135x5,225x5,315x3,365x1,405x1,425x1 450x0, 435x1
I felt dead after the squats.
I skipped the 3 rep pullups Im sure Im good for at least 115 more likely 125.
well thats it. for now I heart Eric fugging Ccressey.
now I am going to eat. ALlot.
kmc
Good work Kmac. You got some sweet horsepower-to-weight ratio goin’ on.
That’s all-around strong, K-mac.
I think Eric Cressey hearts you, too.