Strong cleans dude!
[quote]Dave-P wrote:
Awesome, your’e finally squatting now! No more Zerchers haha. Hope it goes well. We could race to 160kg / 355lbs lol[/quote]
I’ll see your bet and raise you 405 lbs broski.
[quote]Jab1 wrote:
Strong cleans dude![/quote]
LOLYARITE.JPG
Gotta clean to the hills amirite (not clean the hills…that would be terrible)?
But srs thanks dood.
You are so right you sneaky creeper you lol
[quote]Jab1 wrote:
You are so right you sneaky creeper you lol[/quote]
twirls evil mustache
May 5, 2012
Warmup - Hip Mobility Work
Squat
45 x some
135x10
185x5
225x5
265x3
280x3
Didn’t feel strong today.
Snatch-Grip Deadlift
135 x some
225x5
275x3
315x3
370x2
400x1
430x1 (technical PR)
455 x nevermind
(405x1)x3 (conventional)
So these were also sub-par today…the weight seemed to move significantly slower than it usually does. Pulled up on the 455 and decided not to go for it.
Pin GM’s
45 x some
135x8
(225x8)x3
First time ever trying these. Probably should have recorded them, but per usual, my dad can’t keep track of anything. Tried setting the pins one notch lower but couldn’t get under the bar to save my life.
T-bar Row
45x15
90x15
135x15
180x6 lol
Only counting plates.
Ideally I would have liked to get 470 on the snatch-grip deadlift, but today just wasn’t my day.
[quote]xjusticex2013x wrote:
[quote]Dave-P wrote:
Awesome, your’e finally squatting now! No more Zerchers haha. Hope it goes well. We could race to 160kg / 355lbs lol[/quote]
I’ll see your bet and raise you 405 lbs broski.[/quote]
Bring it motherfucker.
[quote]Dave-P wrote:
[quote]xjusticex2013x wrote:
[quote]Dave-P wrote:
Awesome, your’e finally squatting now! No more Zerchers haha. Hope it goes well. We could race to 160kg / 355lbs lol[/quote]
I’ll see your bet and raise you 405 lbs broski.[/quote]
Bring it motherfucker.[/quote]
May 8, 2012
Warmup - Hip Mobility Work
Squat
45 x some
135x10
185x5
225x5
265x5
285x5
(325x3)x2 (weight and volume PR)
(280x3)x3
I was irritated coming into it and had little patience. Wasn’t feeling great but wanted a PR anyway. Had to work for the 325 triples, but I got them. Form wasn’t the prettiest, but I still did it. I feel that maybe using more back just works out for me. Kind of early to tell. Keeping my elbows under the bar seems to help, too.
Clean
(135x3)x3
165x1
185x1
200x1
(215x1)x2
Squat cleaned 215. Landed awkwardly on both and almost lost them. Maybe I should actually practice squat cleaning if I want to get better at it.
CSR
90x15
(135x10)x2
Only counting plates.
Standing Cable Abs - 2 x a lot
Fairly good day overall. Can’t complain. Once again, Ultimate Frisbee is uh deh behst.
May 10, 2012
First off, I tested out box squats. Aside from an awkward walkout and re-racking, they felt pretty good…just worked up to 225 for a few reps, took a wide stance and really tried to sit back. I can see these helping my sumo pull.
Anyway…
Push Press
45 x some
(135x3)x2
(160x3)x2
(175x3)x2
180x3
195x3 (PR)
205x1 (Tied PR)
215 x miss
These are tricky…strength is there, but technique comes into play a lot I think.
Bench
Messed around with different setups up to 175, then went back to my standard setup and did this:
225x1
235x1
245x1
255x1
(265x1)x2
All paused. I think 265 might be a PR. 2nd single was the slowest bench rep ever; took around 20 seconds, no joke. My back locked up afterwards lulz.
Neutral Grip Pullup
BWx8
BW 60x3 (sloppy)
BW x some x some
Used straps on one of the BW sets for no reason, and one of them snapped when I jumped down. Straps are now officially for doucherzzz.
That’s all I could do. The push presses were hit and miss since I PR’d and missed. I need to figure out some kind of template for bench; I kind of just do whatever because I fell off of doing any type of structure due to it sucking ass ever since coming here. But either way, I think that bench is going to be taking a backseat to my push press for now.
May 12, 2012
Beforehand I felt quite groggy…I really haven’t been eating enough at all lately.
Warmup
Hip Stretch Stuff
Low Box Squat
45 x some
135x8
185x5
225x5
255x5
275x5
290x5
First time giving these a fair go. I used seven 45’s stacked on top of one another as a box. Had to play around with the box position and pin height, but I think that I managed to work out a fairly decent setup. I feel that I need to remember to keep my chest up. Also, I don’t really know whether or not I’m using too much quad, but I do take a wide stance and try to sit back as much as I can. Practice I suppose.
RDL
135x8
225x6
275x6
320x6 (PR)
355x6 (PR)
Haven’t attempted these in forever. Never worked up over 295 with them either. Busted my straps as mentioned, so I made sure to use lots of chalk. I think that I need to remember to push my hips back as much as possible and go down far enough, while making sure to keep tight. That way I think that I’ll be able to give my hamstrings hell and not make it all back, even though I did feel my hamstrings working.
DB Row - (115 x some)x2
Lying Leg Curl - 3x10
I like working up to a heavy topset on one or two main lifts…seems to help me focus on it.
May 15, 2012
Running off of a paltry ~4.5 hours of sleep…also felt like shit this morning at school; probably could have puked my guts out. Was feeling fairly decent by the afternoon though. Adductors and hamstrings still feeling a bit tight/toasty. /notes
W/U - Hip Mobility Work, some prying and pullups
Squat
45 x some
135x8
185x5
225x5
270x3
315x3
(335x3)x2 (volume weight PR)
(225x3)x3 (paused)
Up a full 10 lbs from last week’s topsets. Form felt better on the second set. Overall can’t complain much at all. First time trying pauses, too. Might keep them in.
Speed DL
(225x2)x4 (first two conventional, last two sumo)
(275x2)x2 (sumo)
(315x2)x3 (first two sumo, last one conventional)
Focused on spreading the floor more. Didn’t feel too bad overall.
Back Raise
BWx15
BW 50x15
(BW 90x15)x2
Took a little nugget from the FB BOI and used one of those preset EZ-curl bars on my back to add weight. Worked very well. These were pretty killer.
HS High Row
2 PPS x 10
3 PPS 25 x 10
2 PPS 25 x 10 (both hands at once stricter)
Good day. I told myself that I just wanted to get the main stuff in, leave, and not spend a lot of time there, but it seems like I really don’t care about the actual duration of the session if there’s a smaller number of exercises involved; enjoyed the squats and pulls as any rational human would. 
May 17, 2012
some pullups
Clean
(45x3)x2 (hang)
(135x3)x2 (hang)
165x1
180x1
200x1
215x1
230x1 (PR)
245x1 (PR)
230 onward was a squat clean. Felt pretty good. These are awesome once you get fairly used to them.
Push Press
(45x5)x2
(135x3)x2
160x3
175x3
185x3
(200x3)x2 (PR)
First time tripling 200, let alone for two sets. These also went well.
Paused Bench
45 x some
135x8
175x5
205x3
230x1
250x1
Worked up to something heavy for the day and moved on. You can tell that I’m not highly concerned with my bench ATM.
Neutral-Grip Pullup - 50 reps total
Face Pull - 3x15 (tried keeping it stricter)
Pretty happy with today. Cleans and push presses went well.
May 19, 2012
some pullups
Deficit Deadlift (conv)
135 x some (from floor)
225x5 (from floor)
275x3
315x3
365x1
395x1
425x1 (PR?)
455x1 (PR)
(470 x miss)x2
Squat
135x8
185x5
225x3
265x3 (tweaked something at the midpoint between my hips and my leg on the front of my left leg)
290x1
325x1
Standing Cable Abs - (heavy x a lot)x3
CSR - 4 sets
Flop of a day. Not happy with the pulling at all; 470 should have been in the bag for sure. It’ll be ez muney soon enough though, and at least I managed to get a fairly accurate picture of where I stand in that lift right now.
May 22, 2012
Hip Mobility Work and prying
Squat
45 x some
135x8
185x5
225x5
265x3
290x3
320x3
345 x lulz
Target was 345 for two triples. Started feeling like shit and 320 was ridiculously slow. Said “fuck it” and threw on 345 anyway…never got out of the hole lolol.
Front Squat
45 x some
135x8
185x5
225x3
Called it. Just as bad as the back squats.
Speed Pull
(225x2)x2
(275x1)x2
(295x1)x4
All sumo. Focused on sitting back.
Back Raise
BW x a lot
(BW 60x15)x3
Seated Cable Row - 3x15
A shittastic attempt at squatting today aside, I need to make sure that I don’t fall back into the habit of missing reps.
May 24, 2012
couple pullupz
Clean
(45x3)x2 (hang)
(135x3)x2 (hang)
(170x1)x3
(190x1)x2
205x1
215x1
(225x1)x2 (would have liked these to be power cleans, but ez muney either way)
240x1
250x1 (PR, easier than 240)
265 is there with some courage me thinks. Probably will shoot for it next time.
Push Press
(135x3)x3
(165x3)x2
175x3
190x5 (PR?)
195x5 (PR)
Felt sucky until 195…was easier than the 190. Target was originally 205x5 and the last set makes me think that I could have done it, but I had to leave. Still happy to leave on two good notes.
P.S. Fuck benching (not srs).
Awesome cleans and push presses. You are still missing to many squats tho dood!!!
[quote]Jab1 wrote:
Awesome cleans and push presses. You are still missing to many squats tho dood!!![/quote]
Thanks brah. You ever get annoyed by your weakness on a particular day and go for a weight that you know you probably won’t be able to do but challengeaccepted.jpg it anyway? That’s basically what happened lulz. Not very productive I know.
[quote]xjusticex2013x wrote:
[quote]Jab1 wrote:
Awesome cleans and push presses. You are still missing to many squats tho dood!!![/quote]
Thanks brah. You ever get annoyed by your weakness on a particular day and go for a weight that you know you probably won’t be able to do but challengeaccepted.jpg it anyway? That’s basically what happened lulz. Not very productive I know. :P[/quote]
no
[quote]spar4tee wrote:
[quote]xjusticex2013x wrote:
[quote]Jab1 wrote:
Awesome cleans and push presses. You are still missing to many squats tho dood!!![/quote]
Thanks brah. You ever get annoyed by your weakness on a particular day and go for a weight that you know you probably won’t be able to do but challengeaccepted.jpg it anyway? That’s basically what happened lulz. Not very productive I know. :P[/quote]
no[/quote]
What can I say? I’m a stubborn bastard.