Press
5x45, 5x95, 3x135
4x180 @ 9
4x180 @ 9
4x180 @ 9
4x180 @ 9
4x180 @ 9+
4x180 @ 10-
Pullup: 4x8 @ 45
Close-Grip Bench: 7, 7, 7, 6 @ 225
JM Press: 7, 5 @ 115
Tricep Pushdown: 2x10 @ 65
Monday, May 7, 2012
BIg PAPI
so wassup, where we at, right workouts: a little on the squats today i have been working on my shoulder and general body flexibility a lot with warming up, dynamic shit, static shit, i mean i just dont want to have something as dumb as that affect my progress. So good thing is that i've been bringing in my elbows on the squat and it's pretty darn close to where my massive biceps allow them to come in. Keeping elbows down has been key too. It just helps me not worry too much on my upperbody. before i let the weight hang up there and hit the hips and upper body was like whoa. Now since it's so tight to start with, my upper body has no option but to pushing the load up, as keeping the elbows tight and down has kept whole upperback and arms supa tights. Anywho, I had been doing wide stance parallel ish squats for 3/4 weeks, so i wasl ike that's good enough, let's bring them legs back in. It felt sexy as fuck. Had a lot of warm up sets, but the sets just kept getting easier it seemed:
45X5
95X5
135X5
190X5
240X5( felt the toughest)
290X5(belt, felt as easy as 190, and then i knew i had the strength)
335X5 ( easy peasy, 2inch+below parallel, as i'm pretty much just dropping and popping olympic style, while still maintaining a low bar position, actually i just place the bar wherever the fuck i have the most muscle in my upper lats and whever it feels comfortable, fuck it, it's usually the low option though, paused the last one just for kicks)
380X5 felt smooth and sexy especially the first 3, but i was talking and fucking around with max the whole time, i actually paused the second one. There's a real orgasmic feeling that my quads send to my brain to my penis when you go low as fuck with big weight and bring it up. My quads were heavily involved, but so were my adductors, glutes, hams and everything. But i had been neglecting quads for the last 3 weeks and i'm happy to see that they're ready when i need them. 4th and 5th rep were a little separated hip to back which i'm trying to minimize and keep it one swift movement, but that's easily better than the form i was doing with 345 a month back, which caused back pain, none today. anyway, i'm so pumped for 405 for 5 in 3 weeks. yay for intermediate gains
I feel like squats is where it's at for me for some time. I have long ass limbs and my deadlift will be there and will continue to increase with my squat. Although i have been lacking the grip, need to work on that. And bench is just a gay porn movie waiting to happen:
45x5eaz
95x5eaz
115x5eaz
140x5eaz
180x5eaz
200x5eaz
230x5bitches. I actually had to bite my lip and suck my own tits to get the last rep. I got it and it was all good, but i still have fresh memories of doing 3 sets of 260 for 5 last summer. those were pure beginner gains all the way and suddenly they swiftly disappeared with that semester and my creeping elbow tendinitis. which by the way is doing much better now. I dont know, maybe it was the 2 weeks of smolov jr i ran and decided to cut it off and stick with sets of 5, or maybe i was real tired from the squats, either way, i'm terribly dissapointed, but figure since i'm not disabled in the upper body, it's a matter of continual tri and back work:
Rows:
45x5
95x5
115x5
150x5
175x5
200x5 felt sexy, much easier than the triple i had done with the same weight just last friday. Well overall can't complain. i could care less about the rest of this shit as long as my squats keep jerking me off. Till next time,
your very heterozexual mate, BIg Daddy
45X5
95X5
135X5
190X5
240X5( felt the toughest)
290X5(belt, felt as easy as 190, and then i knew i had the strength)
335X5 ( easy peasy, 2inch+below parallel, as i'm pretty much just dropping and popping olympic style, while still maintaining a low bar position, actually i just place the bar wherever the fuck i have the most muscle in my upper lats and whever it feels comfortable, fuck it, it's usually the low option though, paused the last one just for kicks)
380X5 felt smooth and sexy especially the first 3, but i was talking and fucking around with max the whole time, i actually paused the second one. There's a real orgasmic feeling that my quads send to my brain to my penis when you go low as fuck with big weight and bring it up. My quads were heavily involved, but so were my adductors, glutes, hams and everything. But i had been neglecting quads for the last 3 weeks and i'm happy to see that they're ready when i need them. 4th and 5th rep were a little separated hip to back which i'm trying to minimize and keep it one swift movement, but that's easily better than the form i was doing with 345 a month back, which caused back pain, none today. anyway, i'm so pumped for 405 for 5 in 3 weeks. yay for intermediate gains
I feel like squats is where it's at for me for some time. I have long ass limbs and my deadlift will be there and will continue to increase with my squat. Although i have been lacking the grip, need to work on that. And bench is just a gay porn movie waiting to happen:
45x5eaz
95x5eaz
115x5eaz
140x5eaz
180x5eaz
200x5eaz
230x5bitches. I actually had to bite my lip and suck my own tits to get the last rep. I got it and it was all good, but i still have fresh memories of doing 3 sets of 260 for 5 last summer. those were pure beginner gains all the way and suddenly they swiftly disappeared with that semester and my creeping elbow tendinitis. which by the way is doing much better now. I dont know, maybe it was the 2 weeks of smolov jr i ran and decided to cut it off and stick with sets of 5, or maybe i was real tired from the squats, either way, i'm terribly dissapointed, but figure since i'm not disabled in the upper body, it's a matter of continual tri and back work:
Rows:
45x5
95x5
115x5
150x5
175x5
200x5 felt sexy, much easier than the triple i had done with the same weight just last friday. Well overall can't complain. i could care less about the rest of this shit as long as my squats keep jerking me off. Till next time,
your very heterozexual mate, BIg Daddy
Sunday, May 6, 2012
Frank (5/6): RTS, Volume 1, Squat
Squat
5x45, 5x135, 5x185, 5x225, 3x275, 3x315
3x375 @ 9+
3x375 @ 9+
3x375 @ 9+
3x375 @ 9+
3x375 @ 9+
3x375 @ 9+
Wider stance. I have to remember to shove my knees out.
Power Runner: 6x360, 8x360, 8x410
I also played around with sumo deadlifts.
5x45, 5x135, 5x185, 5x225, 3x275, 3x315
3x375 @ 9+
3x375 @ 9+
3x375 @ 9+
3x375 @ 9+
3x375 @ 9+
3x375 @ 9+
Wider stance. I have to remember to shove my knees out.
Power Runner: 6x360, 8x360, 8x410
I also played around with sumo deadlifts.
Saturday, May 5, 2012
First time for Everything...... (5/4)
Over the last few months, I've been working out at the Z Center more and more frequently,reading this blog for insight and tips, and commenting when I've had questions. It seems like it'd be much easier to do this and track my progress if I just started posting, so here it goes. (Some background: My name is Nick, I'm a first year course 2 grad student, and have been working out on and off for the last couple of years, but never with a lot of focus, or really, good planning. I recently have tried to have been more regimented about it, and picked up a copy of starting strength about three months ago which I have followed since)
BW 180
Rowing, incline crunches to warm up
Bench: 8x45, 5x95, 3x135, 3x150, 3x160
170x4
170x3
170x2
Incline Dumbell Bench: 10x50, 2x6x55
Cable Row 11x100, 2x10x110
Squats: 8x45, 5x95, 135, 175, 2x195, 2x205
3x5x215
8x155
Dips 3x13
Tricep Extension 3x12x40
This was an okay day. By the time I got to 150, I knew the bench wasn't going to be great; I was happy to get 4 unassisted reps my first set, but thought I should have had a bit more on my last two. Hopefully this will be easy next week and I can try 175. Incline was fine; afterwards, I realized this was the first time I had done 55's well, so that's good. When I was doing squats, Renee talked to me about my form; I was racking the bar oddly, so up until my second working set had had pretty poor form (I'd also attribute this to essentially staring at the floor while squatting). By keeping my chest up and really trying to get my hips back, the form on all subsequent sets was vastly improved but still not quite where it ought to be. It was a PR, but I'd like to get my form on that and the deadlift rock solid over the next couple of weeks. My shoulder doesn't hurt at all though, which is awesome; the week and a half I took off late last month coupled with a better stretching regime has clearly done its job.
I still need to add a lot of mass....story of my life. My lab mates looked at me funny when I was drinking a half gallon of milk a day, but I've gotten used to it and am moving up to a gallon in an effort to pack on the pounds, as I didn't gain any weight this week.
BW 180
Rowing, incline crunches to warm up
Bench: 8x45, 5x95, 3x135, 3x150, 3x160
170x4
170x3
170x2
Incline Dumbell Bench: 10x50, 2x6x55
Cable Row 11x100, 2x10x110
Squats: 8x45, 5x95, 135, 175, 2x195, 2x205
3x5x215
8x155
Dips 3x13
Tricep Extension 3x12x40
This was an okay day. By the time I got to 150, I knew the bench wasn't going to be great; I was happy to get 4 unassisted reps my first set, but thought I should have had a bit more on my last two. Hopefully this will be easy next week and I can try 175. Incline was fine; afterwards, I realized this was the first time I had done 55's well, so that's good. When I was doing squats, Renee talked to me about my form; I was racking the bar oddly, so up until my second working set had had pretty poor form (I'd also attribute this to essentially staring at the floor while squatting). By keeping my chest up and really trying to get my hips back, the form on all subsequent sets was vastly improved but still not quite where it ought to be. It was a PR, but I'd like to get my form on that and the deadlift rock solid over the next couple of weeks. My shoulder doesn't hurt at all though, which is awesome; the week and a half I took off late last month coupled with a better stretching regime has clearly done its job.
I still need to add a lot of mass....story of my life. My lab mates looked at me funny when I was drinking a half gallon of milk a day, but I've gotten used to it and am moving up to a gallon in an effort to pack on the pounds, as I didn't gain any weight this week.
Friday, May 4, 2012
Frank (5/4): RTS, Volume 1, Bench
Bench
10x45, 10x95, 5x135, 5x185, 3x225
4x270 @ 9
4x270 @ 9+
4x270 @ 9+
4x270 @ 9+
4x270 @ 10
Cable Row: 4x8 @ 220
Dumbbell Incline Bench: 8, 8, 8, 6 @ 90
Dumbbell Curl: 2x6 @ 50
Hercules Cable Curl: 2x10 @ 80
My plan will be as follows:
Friday: Bench, Bench Assistance, Biceps
Sunday: Squat, Squat Assistance
Monday: Press, Lockout Assistance, Triceps
Wednesday: Deadlift, More Squatting, Abs
For the main lifts, I will do 3 weeks of volume (4s, 2s, 3s) and 3 weeks of intensity (singles, doubles, or triples, depending on how I feel), except for squatting, where I will be doing volume on Wednesdays and progressively heavier triples on Sunday, but multiple sets. This is primarily because I'm changing my technique and want to get in both volume and heavy work right away, though "heavy" is relative (starting at 365/375 this Sunday).
10x45, 10x95, 5x135, 5x185, 3x225
4x270 @ 9
4x270 @ 9+
4x270 @ 9+
4x270 @ 9+
4x270 @ 10
Cable Row: 4x8 @ 220
Dumbbell Incline Bench: 8, 8, 8, 6 @ 90
Dumbbell Curl: 2x6 @ 50
Hercules Cable Curl: 2x10 @ 80
My plan will be as follows:
Friday: Bench, Bench Assistance, Biceps
Sunday: Squat, Squat Assistance
Monday: Press, Lockout Assistance, Triceps
Wednesday: Deadlift, More Squatting, Abs
For the main lifts, I will do 3 weeks of volume (4s, 2s, 3s) and 3 weeks of intensity (singles, doubles, or triples, depending on how I feel), except for squatting, where I will be doing volume on Wednesdays and progressively heavier triples on Sunday, but multiple sets. This is primarily because I'm changing my technique and want to get in both volume and heavy work right away, though "heavy" is relative (starting at 365/375 this Sunday).
Wednesday, May 2, 2012
Some Vids
I was procrastinating and ended up browsing a bunch of strength sites. I thought these videos were pretty funny.
Some of the comments are even better: http://www.powerliftingwatch.com/node/22331.
Also, I thought this was a remarkably well-produced "Gym Idiots" video.
Some of the comments are even better: http://www.powerliftingwatch.com/node/22331.
Also, I thought this was a remarkably well-produced "Gym Idiots" video.
Frank (5/2): Reps
Squat
5x45, 5x135, 5x185, 5x225, 5x275
8x315
8x315
I'm playing around with a wider stance. It'll take some getting used to.
Deadlift
5x135, 5x225, 5x315, 5x405
8x455
8x455
Touch and go.
Yes: 2x10 @ 130
No: 2x10 @ 150
Ab Rollout: 2x7
5x45, 5x135, 5x185, 5x225, 5x275
8x315
8x315
I'm playing around with a wider stance. It'll take some getting used to.
Deadlift
5x135, 5x225, 5x315, 5x405
8x455
8x455
Touch and go.
Yes: 2x10 @ 130
No: 2x10 @ 150
Ab Rollout: 2x7
Vincent: 4/30 - 5/2
4/30
TM Recovery
BW 182.5
Chins: 222.5 (+40), 3x5
Press: 115, 3x5
Face Pulls: 55, 8x10
Back Extension: (+35), 8, 8, 8, 5
Curls: 65, 2x10
5/2
TM Intensity
BW 185
Press: 150 x 4 (wtf)
Chins: 275 (+90) x 5 (decent reps)
Face Pulls: 50, 7x15
L-Sit: 10, 15, 12, 10, 10, 5
Comments:
Gaaah press went back ><. I don't think TM is working for it; a bit over a month and my OHP has maybe increased a little only. So sadly I didn't get any "intermediate" gains. Next up: smolov jr cycle; it broke my bench plateau of months so I think it will work nicely here. I believe I need a lot of volume and frequency for pushing motions in general.
Chins are good, finally went to 2 plates without too much trouble. Not an added weight record but it is a total weight record for me.
No squats today sadly; I think the decision was wise.
Haven't done L-sits in a while. Had some time so I decided to play around with them. I forgot how much triceps are involved.
Monday, April 30, 2012
I CAN MAKE IT
My parents will be up on the weekend of June 9, not June 2 as I thought. Sorry for the false alarm.
Sheiko SPP List
For those of us doing any flavor of Sheiko, here's a good list of supplemental and developmental exercises to slot in for when you get tired of good mornings, flyes and lunges (dips not included in this list because you can NEVER get tired of dips): Sheiko SPP List
Think about yer weak spots and choose exercises accordingly... for me this means "ditch anything that sounds like it'd involve your lower body." Plus I don't have to do pushups anymore!
In addition, the forum this post is attached to seems to be a very good resource if you have questions about the execution of any of the programs.
If you're curious about what I've been up to:
Think about yer weak spots and choose exercises accordingly... for me this means "ditch anything that sounds like it'd involve your lower body." Plus I don't have to do pushups anymore!
In addition, the forum this post is attached to seems to be a very good resource if you have questions about the execution of any of the programs.
If you're curious about what I've been up to:
- I'm still on Sheiko 37.
- On a related note, I did two doubles on bench at 225. Sweet deal bro.
- My squat stance is beginning to widen slowly and maybe unintentionally. This has caused no small amount of trouble with hip and knee musculature. I ordered some sketchy-looking knee sleeves that a great deal of Chinese weightlifters use... I'm expecting me to explode out of them just by looking at them, but what do you expect from a $7 sleeve?
Frank (4/30): Arms
Press: 8x145, 8x155, 8x155
Pullup: 20, 15, 10
Hercules Cable Curl: 2x10 @ 70
JM Press: 2x8 @ 115
Concentration Curl: 2x6 @ 50
Pullup: 20, 15, 10
Hercules Cable Curl: 2x10 @ 70
JM Press: 2x8 @ 115
Concentration Curl: 2x6 @ 50
Sunday, April 29, 2012
Flava flav
More elbow stretches, pec, rotator cuff, i wanna be flexible as fuck. then did a 30 min bench routinessss:
225 for 4, 8 times. many a paused rep. elbow felt fine
225 for 4, 8 times. many a paused rep. elbow felt fine
Frank (4/29): No Plan
Squat
5x45, 5x135, 5x185, 5x225, 3x275, 3x315
2x365
2x365
2x365
2x365
I played around with my stance and technique a bit. Lauren and Carlos suggested I widen my stance a bit (to roughly shoulder width, which is very wide...I apparently have very broad shoulders) and use flat-soled shoes. The reps felt slower but were much more controlled. I will try this for one cycle to see how it feels.
Power Runner: 6, 8, 10, 12 @ 360
I hate these.
5x45, 5x135, 5x185, 5x225, 3x275, 3x315
2x365
2x365
2x365
2x365
I played around with my stance and technique a bit. Lauren and Carlos suggested I widen my stance a bit (to roughly shoulder width, which is very wide...I apparently have very broad shoulders) and use flat-soled shoes. The reps felt slower but were much more controlled. I will try this for one cycle to see how it feels.
Power Runner: 6, 8, 10, 12 @ 360
I hate these.
Saturday, April 28, 2012
JC (4/28) - Meet results
These are the results of yesterday's mini-meet.
Squat-
1st attempt 405 lbs- Good
2nd attempt 440 lbs - Good
3rd attempt 475 lbs - Fail
4th attempt 475 lbs - Good, Meet and overall PR
I felt I should give 475 another shot, and I managed to get it. It was an epic grinder (with good form!)
Bench press-
1st attempt 320 lbs - Good
2nd attempt 340 lbs - Fail
3rd attempt 340 lbs - Good, Meet PR
In my second attempt I flared out my elbows, so I adjusted for that in my 3rd attempt. The 3rd attempt was extremely easy.
Deadlift-
1st attempt 450 lbs - Good
2nd attempt 495 lbs - Fail
3rd attempt 495 lbs - Fail
The 450 attempt came up pretty fast, but I suppose I was too tired to go for a deadlift PR for the last two attempts. Next time.
Total for this meet: 1265 lbs
Squat-
1st attempt 405 lbs- Good
2nd attempt 440 lbs - Good
3rd attempt 475 lbs - Fail
4th attempt 475 lbs - Good, Meet and overall PR
I felt I should give 475 another shot, and I managed to get it. It was an epic grinder (with good form!)
Bench press-
1st attempt 320 lbs - Good
2nd attempt 340 lbs - Fail
3rd attempt 340 lbs - Good, Meet PR
In my second attempt I flared out my elbows, so I adjusted for that in my 3rd attempt. The 3rd attempt was extremely easy.
Deadlift-
1st attempt 450 lbs - Good
2nd attempt 495 lbs - Fail
3rd attempt 495 lbs - Fail
The 450 attempt came up pretty fast, but I suppose I was too tired to go for a deadlift PR for the last two attempts. Next time.
Total for this meet: 1265 lbs
Friday, April 27, 2012
Vincent: 4/27
4/27:
TM VolumeBW: 185
Deadlift:
360 x 2
385 x 2
415 x 2
450 x 2 (PR!!)
Press:
130, 5x5
Chins:
247.5 (+62.5), 5x5
Yeah deadlift PR!
http://www.youtube.com/watch?v=-dZHDZLGy4I&feature=youtu.be
Wasn't too difficult even with sore legs. In 6 more weeks I'll go for 460 x 2. If that goes relatively easily I'll attempt 500 x 1 a couple weeks after.
Press easier than before.
Chins normal.
Butt blaster
Wassup big nigs. Did work in some random bro ass machine ass gym. Shit was funny:
Capsaicin, amped, hip, pec, shoulder stretches
Squats: 135 for 8, 185 for 5, 225 for 5, 275 for 5, 315 for 5, then took 375 for a trip. Didn't want, as my program called for 370 but fockers didn't have anything less than 5lb plates regardless it was smooth. The stretches are helping me not only grasp the bar closer and tighten my upper back, but also helps keep my chest up and drive the bows forward. A world of difference. Haven't good morning ed a squat since. Finished with 275 for 8.
Bench: 205 for 5, 7 times
Rows: 115 for 5, 135 for 5, 165 for 5
, 195 for 3. Nice and smooth.
3 sets of dips, curls, and extension Is.
Frank (4/27): RTS, Intensity 3, Press
Press
5x45, 5x95, 3x135, 1x185
1x205
Fx220
The 205 was tough. The 220 was stapled to my chest.
After this, I just did some random upper body stuff. I'm debating whether to start training for real this Sunday or whether to delay real training until next Friday. I'm leaning toward taking it light for at least part of a week.
Also, though I said I would go to the June 2 meet with you guys, I don't think I'll be able to make it. My sister-in-law is pregnant, so my parents are coming up to NYC to see my brother, and I'll probably head down there to have a big family reunion. I had made that commitment a while ago and actually forgot about it till this week. Sorry dudes. I'm sure we'll catch a meet in the fall.
Cable Row:2x8 @ 220
Close Grip Bench: 2x8 @ 225
Pullup: 2x8 @ 45
Dumbbell Incline Bench: 2x8 @ 85
Dumbbell Curl: 2x7 @ 50
Tricep Pushdown: 2x10 @ 65
5x45, 5x95, 3x135, 1x185
1x205
Fx220
The 205 was tough. The 220 was stapled to my chest.
After this, I just did some random upper body stuff. I'm debating whether to start training for real this Sunday or whether to delay real training until next Friday. I'm leaning toward taking it light for at least part of a week.
Also, though I said I would go to the June 2 meet with you guys, I don't think I'll be able to make it. My sister-in-law is pregnant, so my parents are coming up to NYC to see my brother, and I'll probably head down there to have a big family reunion. I had made that commitment a while ago and actually forgot about it till this week. Sorry dudes. I'm sure we'll catch a meet in the fall.
Cable Row:2x8 @ 220
Close Grip Bench: 2x8 @ 225
Pullup: 2x8 @ 45
Dumbbell Incline Bench: 2x8 @ 85
Dumbbell Curl: 2x7 @ 50
Tricep Pushdown: 2x10 @ 65
Wednesday, April 25, 2012
Frank (4/25): RTS, Intensity 3, Deadlift
Deadlift
5x135, 5x225, 5x315, 3x365, 3x405, 1x455, 1x495, 1x545, 1x585
Fx615
I fail at life :C.
5x135, 5x225, 5x315, 3x365, 3x405, 1x455, 1x495, 1x545, 1x585
Fx615
I fail at life :C.
Tig Ole Bitties
did it dirrty today. took some steroids, capsaicin,hit the weights, light wednesday:
squat: 95 for 5, 135 for 5, 185 for 5, 225 for 5, 275 for 5, 275 for 5skinned the cat, elbow power
bench: 115 for 5, 190 for 6, 6 times
superseted bench with deads ( needed to run to work): 225 for 5, 310 for 5, 360 for 5, 410 for 5
finished off with military: 95 for 5, 115 for 5, 135 for 5, 155 for 5.
hit the buffets!
squat: 95 for 5, 135 for 5, 185 for 5, 225 for 5, 275 for 5, 275 for 5skinned the cat, elbow power
bench: 115 for 5, 190 for 6, 6 times
superseted bench with deads ( needed to run to work): 225 for 5, 310 for 5, 360 for 5, 410 for 5
finished off with military: 95 for 5, 115 for 5, 135 for 5, 155 for 5.
hit the buffets!
Tuesday, April 24, 2012
Vincent: 4/19 - 4/24
4/19:
TM VolumeBW 185
Handstands: 3,2,2,6,2,2,3,2,2,6 total 30
Deadlift:
360 x 5
395 x 4
425 x 2
Press: 130, 5x5 (remembering to stay tight, create lat shelf at bottom) (finally got this again)
Chins: 245 (+60), 5x5 (easy)
4/22:
TM RecoveryBW 182.5
Press: 115, 3x5
Chins: 220, 3x5
Curl: 65, 3x10
Face Pulls: 45 x 20, 15, 15, 15, 15
Back Extension (+25): 12, 12, 10
4/24:
TM IntensityBW 185
Handstands: 6, 2, 2, 3, 5, 5, 13 total 36
Press: 150 x 5 (woot)
Chins: 272.5 (+87.5) x 5 (yeah)
Squat: 270, 3x5 (roar)
Face Pulls: 40, 3x20
Curls: 65, 3x10
Comments:
PRs everywhere: OHP went up 5 lb, chins up 2.5 lb (but really more), squat up 5 lb.
This press definitely represents my current 5RM; I had to really fight for the last rep. I'm glad I finally upped this. It represents the first OHP PR that I've had to really work for. It seems that I can progress this at slightly more than 1 lb per week, seeing as this took 3-4 weeks from 145x5. I will repeat this week's weights before upping by 2.5 lb.
This chinning PR was really easy (@8.5), very clean reps. Couldve hit seven maybe. I think I have another easy 5lb in the tank for this; I'd estimate a true 5RM to lie around 280 or so.
Squat PR was difficult. On the last rep my lower back tends to lose tightness and I feel like I'm good-morning up the weight a bit. That is, compensating for weak legs with a stronger back. Going to repeat this weight going for cleaner reps. I'm estimating 275 - 290 may be the last weight I can hit before stalling on 3x5.
My left knee is starting to get beaten up (due to osgood schlatter) so I will opt to take a week off of squatting to let the knee healing catch up to my training.
So, it's been a good week.
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