Nice work. Keep making steady progress, and your meet will go well.
Nice work Jack!
Thanks for the good words, fellas, I appreciate it!
1’s day, press, TM 170.
Press: 45 x20, 65 x5, 85 x5, 105 x5, 125 x5, 145 x3, 160 x4.
Wide Grip Pullups: 12, 8, 6, 5.
Dips: 10, +60 x10, +80 x8, 15.
NG Chins: 6, 6, 6 (55 pullup/chins total)
DB OHP: 40s x10, 50s x10, 60s x8.
Notes: We have a camping trip scheduled in a week or so, so I may extend this cycle a week and go heavier, then deload during the camping trip. Also, I have been loosely following the backloading carbs protocol on lifting days, and so far so good. My morning weight is holding around 203 and I feel like I’m not gaining fat and may still be leaning out a bit. I am going to keep a close eye on the scale and mirror and make adjustments accordingly. And now for some pancakes.
1/2’s day, deads, TM 420
Deads: 45 x10, 135 x5, 225 x5, 315 x5, 365 x3, 425 x5 (full reset).
GMs: 95 x5, 145 x5, 165 x5.
Zerchers (from pin 3, about parallel or just below): 135 x5, 185 x3, 225 x1, 275 x1, 315 x1, 335 x1, 355 x1, 365 x1 (lifetime PR I think).
Notes: Training was fun today. That last Zercher didn’t want to go–but it did–then I saw stars and almost passed out. Then I piled down pancakes, sausages and eggs.
Side notes:
I was sub 200 lbs. this morning after only one ULC day this week (yesterday). I like the backloading so far: I feel stronger in the weight room and I feel like I’m still leaning out. Plus I get to eat breakfast for dinner 4 times or so a week and then have a nice dessert if I want. Good times.
Pulling is looking fantastic and those are big time Zercher numbers. I start backloading in 2 weeks.
Good progress on your squats. Have you tried a front squat/zercher harness. I really like my harness. I purchased it from the Westside (Simmons) site and because I have some wrist limitations the harness helps me move bigger weights than I could just using my hands and chest to balance the bar. The Zercher hooks are great and the transfer over to my deads from the harness are substantial. Some good lifting going on here.
Joe, good luck on the backloading, I’m liking it so far. I piled down have a lemon pudding cake tonight along with some apple pie and ice cream, we’ll see if I’m pushing it but I don’t expect any fat gains. My bodyweight is holding right around 200.
GV, I haven’t tried a harness, but that’s certainly something I am going to look into. Thanks for the tip.
1/2’s day, Bench, TM 245.
Bench: 45s x20, 95 x5, 135 x5, 185 x5, 225 x3, 245 x4, 225 x5, 185 x10.
Krock Rows: 125 x26.
Incline Dumbbell Bench: 60s x10, 75s x10, 90s x9, 70s x 10.
WG BB Rows: 135 x10, 155 x10, 175 x10, 195 x5, 135 x10.
Pex Dec: some x 20, x20.
Notes: Bench isn’t where I want it to be. Krock rows were tough and shredded my hands.
Side notes: I think Oldman Powers is on to something in his 5-3-1 bench assessment. I am going to have to rethink the next cycle, and may go off the reservation and start Sheiko or the squat program named for he who’s name must never be spoken.
Nice freakin Inclines Jack…90s x9 very stout in my opinion…
Those Kroc’s are impressive. Don’t shred the hands, you need those for skiing. BTW what length rope do you use? I’m going skiing in a few weeks over labor day and get this, old-school Taperflex unless I can find a rental board. I can still throw a good wake with it though.
I’m still sorting through the 5/3/1 conundrum on bench, but something is not computing there. I think programs are like trying to find clothes that fit. Nothing off the shelf is going to work, gotta have it tailored to your needs.
Thanks OG, for stopping in. OMP, I open with a 60’ rope (15 off) @ 34.2 mph, then cut to 22 off, 28 off, then 32 off if I run it. I have run 32 off in the past, but not this year. I free ski at 32 or 35 off. Man, I haven’t seen a Taperflex in years.
Off the reservation day, Squats, TM 370.
Squats: 45 x15, 135 x5, 185 x5, 225 x5, 275 x5, 315 x3, 365 x 3, 3, 3.
Front Squats: 135 x5, 185 x3, 225 x1, 275 x1, 305 x fail.
Notes: Back squats felt good today, nice and deep, but I was wiped after 3 triples. I got flat out pinned by 305 on the front squats, I didn’t have much left by the time I got there.
Do you ever switch the Front Squat for the Back Squat as your primary lift? Bet you move more if you do. Still you’re getting quality work in.
I haven’t run front squats as a primary lift yet, but I may try them fresh one day to see how much I can get.
Off the reservation day, Press.
Press: 45 x20, 95 x5, 135 x5, 165 x2, 2, 2, 2, 2, 135 x7.
WG Pullups: 10, 8, 7.
Dips: 10, +50 x10, +90 x6, 15.
NG Pullups: 6, 6, 6.
Klokov Press: 95 x5, 5, 5 (ouch, tweaked something).
Notes: I got this done, but wasn’t feeling it. Klokov Press was hard to get moving and I tweaked something, I need to work on these.
Pressing looks good, hope the tweak passes quickly.
I dont even like to read the word tweaked, hope its nothing.
Joe, Up, thanks for the concern, its just a stinger in my neck. Its more of an annoyance than anything, I don’t think its going to slow me down much, although the pain was very sharp the first night.
I used to get that when I did chins, not sure thats what is hurting your neck. Im sure you have better form than me 
Off the reservation day, Deads.
Deads: 45 x10, 135 x5, 225 x5, 315 x3, 365 x1, 405 x1, 455 x1, 475 x fail, 315 x10.
GMs: 135 x5, 5, 5.
Notes: This pissed me off. 475 broke off the floor a few inches and then I got stuck. I really thought this would go. I think I was too far over the bar. Oh well, onward and upward.
Morning BW: 200.0.
That’s a lot of lifting up to the 475! I bet if you went from the 405 to 475 you would have nailed it and maybe cut out the 365 as well. Ramping will help you bust the bigger weights but if you’re just doing it for training as part of your work sets then who can say. I tend to like the idea of never missing a training lift but when trying for a max it’s okay to miss. Just saying you did some good weight here and you probably have the 475 in you next time.
Thanks GV. I don’t like missing lifts in training either, but I really thought 475 would go, even with the extra. Live and learn.
HIIT: I skied three sets last night, but I lost control over pitch, roll and yaw, so to speak, and smashed my kneecap pretty good with the ski. It really hurts today, but I don’t think its serious or more than a small gash and a big bruise. I’m am going to try and get an ad hoc bench day in today, tomorrow we are heading out for 5 days of camping on the Colombia River in Eastern Wa. I’ll start a new cycle of something when I return.
Off the reservation lifting…nothing better! Nice work Jack…dont worry about the miss I don’t think missing a lift now and again in training is as bad as its made out to be…and Vacay sounds awesome…I love the outdoors…have great time…