[quote]phlegms wrote:
Solid lifts all round, particularly mirin’ the push press. How much body english are you using in the push presses out of curiosity? [/quote]
Nothing to be mirin there, but thanks. I use enough that my heels come off of the ground initially, if that tells you anything. I don’t think that I dip stupid low when I do them.
June 23, 2012
W/U - Hip Mobility Work
Low Box Squat
(BW x some)x2
45 x some
135x8
225x5
255x5
295x5
320x5
345x5 (PR)
Felt pretty good. Still plenty of room to get stronger in these.
Zercher From Pins
225x3
275x3
315x3
365x3
385x1 (no good; too far forward)
385x3 (PR)
410x1 (PR)
Managed to clean up the four pies while adding some change. Can’t complain about that.
Barbell Row
135x8
185x8
205x8
Decent session; hit some PRs. I just noticed something. I got the low box squats in there which contribute heavily to strength off of the floor in sumo pulling (I think they do/will anyway) combined with the zerchers which are a bitch to lockout, and me thinks that they would contribute to strength towards the lockout of a sumo pull. So I have what appears to be both bottom-end and top-end work in there for my sumo pull. Sounds like a plan.
Solid prs. Are you following any particular programming or just doing what evs you feel like on the day?
[quote]phlegms wrote:
Solid prs. Are you following any particular programming or just doing what evs you feel like on the day?[/quote]
On my squat day I just work up to something heavy and PR if I can, followed by sumo pulls from the floor and whatever assistance I have time for.
Oh my upper day, I’ve been doing cleans and push presses with the same protocol as the squat (or lack thereof lolz, and lately I’ve just been treating the cleans as a pseudo-warmup most likely due to me being a pussy and not going for PRs…may switch them out soon, who knows), followed by a bench variation and some type of upper back work.
My “deadlift” days are where it gets different. I’ve been trying this new method of rotating the core lift. Basically it consists of a four week cycle:
Week 1: Work up to a 5RM on the low box squat followed by a 6RM on RDLs. Next time I think that I’m going to do some touch and go conventional deadlifts instead of the RDLs for the hell of it.
Week 2: Work up to a 1RM on the conventional deficit deadlift followed usually by front squats up to whatever I can handle for that day.
Week 3: Work up to a 5RM on the low box squat again followed by heavy zerchers from the pins.
Week 4: Sumo pulls from the floor. I had this intended as me doing 4-6 near-maximal doubles from the floor to sort of “gauge” where I’m at, but I’d PR if I feel that I could. Again, usually followed by something such as front squats.
Then I start over and try to beat my numbers. I also fit whatever assistance work I can into the DL days (youdontsay.jpg). Obvi the lifts that I’m using will probably be subject to change sooner or later, but I’ve been able to consistently break records in them, and so far I’m liking this new method; I get to lift heavier more often and I don’t really feel burnt out like I used to.
[quote]xjusticex2013x wrote:
[quote]phlegms wrote:
Solid prs. Are you following any particular programming or just doing what evs you feel like on the day?[/quote]
On my squat day I just work up to something heavy and PR if I can, followed by sumo pulls from the floor and whatever assistance I have time for.
Oh my upper day, I’ve been doing cleans and push presses with the same protocol as the squat (or lack thereof lolz, and lately I’ve just been treating the cleans as a pseudo-warmup most likely due to me being a pussy and not going for PRs…may switch them out soon, who knows), followed by a bench variation and some type of upper back work.
My “deadlift” days are where it gets different. I’ve been trying this new method of rotating the core lift. Basically it consists of a four week cycle:
Week 1: Work up to a 5RM on the low box squat followed by a 6RM on RDLs. Next time I think that I’m going to do some touch and go conventional deadlifts instead of the RDLs for the hell of it.
Week 2: Work up to a 1RM on the conventional deficit deadlift followed usually by front squats up to whatever I can handle for that day.
Week 3: Work up to a 5RM on the low box squat again followed by heavy zerchers from the pins.
Week 4: Sumo pulls from the floor. I had this intended as me doing 4-6 near-maximal doubles from the floor to sort of “gauge” where I’m at, but I’d PR if I feel that I could. Again, usually followed by something such as front squats.
Then I start over and try to beat my numbers. I also fit whatever assistance work I can into the DL days (youdontsay.jpg). Obvi the lifts that I’m using will probably be subject to change sooner or later, but I’ve been able to consistently break records in them, and so far I’m liking this new method; I get to lift heavier more often and I don’t really feel burnt out like I used to.[/quote]
Intradesting. I usually just lift things up then put them down, followed by the occasional failed run of smolov. It works okay…
June 26, 2012
W/U
Hip Mobility Work a little bit of prying
Squat
45 x some
135x8
225x5
265x5
300x3
325x3
350x3
365x3 (PR)
Yea.
Speed DL (Sumo)
(225x3)x3
(275x2)x2
(315x2)x3
(365x2)x2
These were all lightning speed. Surprised by how stupid fast these were. Happy about that, although the 365 doubles didn’t have quite as much acceleration behind them as I would have liked, but nevertheless still good.
Seated DB Press
40’s x 15
60’s x 10
75’s x 7
45’s x 8 (lol AMRAP)
Haven’t done these in a very long time. PRs are definitely in there.
Deadstop DB Row
(115x15)x2
(125x15)x2
Randomly added sets on to both weights…guess you could say I was…puts on sunglasses…hungry for more. YYYEEEEEAAAAAAAHHHHHHH!!! /whateverthatwas These felt good. First time trying out my new Ironmind straps. Solid as one could expect out of something as mundane as a strap.
Lying Leg Curl - (BW x some)x3
a few pullup/leg raise hybrids a little later
Pretty great day. Things went well on pretty much all fronts.
June 28, 2012
Clean and Press
135x3
165x3
185x3
Bench
45 x some
135x10
175x5
205x3
(230x2)x4 (paused)
(245x2)x2 (paused…technical PR?)
CGBP
(210x3)x2
235x3 (PR I think)
225x3
Neutral grip pullups staggered with each set of close grips.
Not a bad day; got some work in even though I still can’t bench for shit. Had to keep it short; in and out in one hour flat.
June 30, 2012
Sumo DL
135 x some
225x5
275x3
315x3
365x3
410x2
445x1
475x1
500x1 (tied PR…missed 2nd rep)
520 x miss (not sure why I even put this on the bar…never broke from the floor)
Everything was flying today. The 500 was much, much easier than the last time I did that weight, which is why I don’t get how I could barely break the second rep. Wanted a triple with that weight. Seriously frustrated with my deadlift right now. It has basically gone nowhere for the last six fucking months. FWIW my back wasn’t exactly feeling great today, and I found myself getting pretty dizzy most likely due to insufficient food intake lately, but fuck those bullshit excuses. My pull could and should be bigger by now. Not ready to go back to the drawing board yet though; this is still a hell of a lot better than where I was at a couple of months ago…just going to have to push onward from here.
Front Squat
45 x some
135x8
185x5
225x3
255x3 (PR)
(135 x some)x3 (technique work)
Yay. PR. Not a single fuck was given that day. Afterwards a dude suggested taking my hands out wider and keeping more upright to help get rid of the horrible rounding in my upper back. Felt pretty good. Gonna work on it.
Back Raise
(BW x some)x2
BW 60x15
(BW 110x10)x2 (weight volume PR)
July 3, 2012
W/U - blahblahblah
Squat
45 x some
135x10
225x5
270x5
305x3
330x3
355x3
375x1 (technical PR, missed 2nd rep, Video)
This didn’t look as ugly as I thought it might of. Although I was shooting for a triple, I really wasn’t that disappointed by this because I wasn’t expecting to be fresh today by any means, and I was still able to work up to something heavy. I don’t think I ever failed a squat like I did on the video, too (ie halfway through while still grinding). But yeah, no big deal; I’ll just hit the triple next week.
Sumo DL
(225x3)x2
275x3
315x2
385x2
(425x2)x3
I took a video of the 425 sets, but Windows Movie Maker evidently wants to consume camel genitalia, so fuck it. Not surprisingly these didn’t have much power behind them but were still fast.
That’s all I had time for. Wee bit of an off day. aintevenmad.jpg
Already 'mired in BOI, but yes, good squatting. Wish I would have been anywhere near your strength lvls at your age. (Hadn’t even started training, but point remains)
[quote]jake_j_m wrote:
Already 'mired in BOI, but yes, good squatting. Wish I would have been anywhere near your strength lvls at your age. (Hadn’t even started training, but point remains)[/quote]
Meh, it’s nothing special.
[quote]xjusticex2013x wrote:
[quote]jake_j_m wrote:
Already 'mired in BOI, but yes, good squatting. Wish I would have been anywhere near your strength lvls at your age. (Hadn’t even started training, but point remains)[/quote]
Meh, it’s nothing special. [/quote]
Have you actually checked PL records for your age class? I’m sure there would be some records to take in a few different feds, even if they are just regional or w/e.
[quote]jake_j_m wrote:
[quote]xjusticex2013x wrote:
[quote]jake_j_m wrote:
Already 'mired in BOI, but yes, good squatting. Wish I would have been anywhere near your strength lvls at your age. (Hadn’t even started training, but point remains)[/quote]
Meh, it’s nothing special. [/quote]
Have you actually checked PL records for your age class? I’m sure there would be some records to take in a few different feds, even if they are just regional or w/e. [/quote]
A few. Might be able to snatch something obscure at this point, but that’s probably it.
Plus, dis bear’s better: Max Day (455 squat, 265 bench) - YouTube
So once again, nothing special. lulz
[quote]xjusticex2013x wrote:
[/quote]
so ghey
[quote]spar4tee wrote:
[quote]xjusticex2013x wrote:
[/quote]
so ghey[/quote]
Dr. Pepper > Coca-Cola
July 5, 2012
Front Squat
45 x some
(135x8)x2
(185x3)x4
(225x3)x2 (first set on video)
Tried working on technique. Focused on keeping my chest up, but I don’t know if it went very well.
Bench
45 x some
135x10
185x5
210x3 (paused)
235x1 (paused)
255x1 (paused, video)
270x1 (paused PR, video)
(240x3)x2
Pause might have been iffy on the 270. Can’t really complain about finally hitting another bench PR though.
Seated DB Press
50’s x 10
65’s x 8
80’s x 5 (PR)
40’s x 8 (standing)
After this I did a few sets of pullups and stretchers. Wanted to record the stretchers since it was my first time doing them and IDK if I’m doing them right, but the camera died. Tried jumping some rope but I got lazy with it and ended it lol. Not a bad day overall.
Technique looks very good- have you been coached or just from reading lifting tutorials online ? nice prs
[quote]jake_j_m wrote:
Technique looks very good- have you been coached or just from reading lifting tutorials online ? nice prs[/quote]
How many of us ever get coaching? lulz
I think I’m still caving a bit too much. Eh, I’ll work on it. Thanks for checkin’ in brozasephicalia.
[quote]xjusticex2013x wrote:
[quote]jake_j_m wrote:
Technique looks very good- have you been coached or just from reading lifting tutorials online ? nice prs[/quote]
How many of us ever get coaching? lulz
I think I’m still caving a bit too much. Eh, I’ll work on it. Thanks for checkin’ in brozasephicalia.[/quote]
CS isn’t too much older then yourself and has Coan training him 
Definitely a compliment though. I mostly mean that to have discipline to stick to good form or even learn it in the first place puts you way ahead of most people your age. Definitely foresee big things potentially. Are your goals PL?
[quote]jake_j_m wrote:
[quote]xjusticex2013x wrote:
[quote]jake_j_m wrote:
Technique looks very good- have you been coached or just from reading lifting tutorials online ? nice prs[/quote]
How many of us ever get coaching? lulz
I think I’m still caving a bit too much. Eh, I’ll work on it. Thanks for checkin’ in brozasephicalia.[/quote]
CS isn’t too much older then yourself and has Coan training him
Definitely a compliment though. I mostly mean that to have discipline to stick to good form or even learn it in the first place puts you way ahead of most people your age. Definitely foresee big things potentially. Are your goals PL?[/quote]
Lol touche.
Well the main reason why I’m trying to drill FS is because this dude at the gym (who’s actually a legit lifter) told me that I’m gonna snap mah shit up front squatting the way I was. I think he may have a point with how shitty they look with all of my upper back rounding, and he was vehement about what he was telling me, so I felt compelled to oblige. He suggested moving my hands out, so I’m practicing that along with keeping better alignment. I think that getting that down will definitely help strengthen my upper back muscles a lot (along with my quads and front squat itself of course haha).
My goal: elite raw lifter. Simple amirite? lulz