Keone 7/19

Bench
192.5x5x3 (PR!)
155x10 10 9

Squat
285x5x3

Deadlift
340x3
365x5

Dips 10 10 10
Chins 6 4 3 (...)

Keone 7/6

7/2

Eunice visited me for the fourth! We went to the gym together. (Everyone: say it with me: "awww".)

Bench
175x5x3
135x10x3

Some... woman... was doing half-squats in my usual power cage, so I was relegated to crappy (or at least unfamiliar) benches where I had trouble getting proper back/foot placement. Eventually the rack freed up and I did 185x4, but I was pretty gassed at that point from the volume sets. Dangit.

Squat
245x5x3

Deadlift
365x4, F
oh no!

Dips
12, 10, 6 (...)

Chins
6, 6, 4


7/6

Schedule got thrown off by the holiday and taking Eunice to the airport. At least that gave me a lot of rest.

Bench
187.5x5x3 (PR)
145x10 10 8

I need to stop bagging at the end. I think the last two reps are doable, it just feels like my arms are going to fall off. More rest between sets next time (currently about 2 min for the x10s; obviously this makes it harder...)

Squat
255x5x3

Press
90x5x3

Power Clean
135x5x3

Dips
12, 10, 8

Chins
6, 6, 5

ugh, slight progress.

Keone 6/29

I ended up meeting up with a friend in Lakeview today, so I only had an hour to go to the gym. Ah well. Need to get back to power cleaning and pressing.

Bench
185x5 5 4 5 (3x5 PR)
D'oh, didn't set feet/back right on third set... so, insufficient arch, and these were too hard. You know how you can kind of tell by rep 3 whether you're going to get to 5? Yeah.

So I rested a few minutes, did some warmup squats, and then came back and got it. w00t. Like I said, this has been a milestone of mine for a while. Celebrating now with a frozen pizza.

145x10 10 8


Squat
235x5x3

Keone 6/27

Bench
182.5x5x3 (PR)
185x5
145x10 10 8

Well I guess that proves I am going up to 185x5x3 next time! (Side note: this has been a milestone for me for a while).


Squat
225x5x3

Still working back up. Back/hamstrings staying tight at the bottom I think.


Overhead Press
85x5x3


Deadlift
315x5
335x2
355x5


Chins/Dips (interleaved)
Dips 12 12 8 (dot dot dot for Daniel)
Chins 6 6 4 (ditto, pretty tired from volume work + press)

Keone 5/9

Working back up. Everything is going a little better.

Squat
275x5x3

Bench
165x5x3
135x10x3

Deadlift
365x5

Dips x10
Chins x6
Dips x10
Chins x7
Dips x9
Chins x4 (...)

Keone (5/31, 6/2, 6/4)

Getting back into the swing of things.

Tue 5/31
Bench
155x5x3
135x5 x8

Squat
255x5x3

Deadlift (slight deficit, in forward platform w/ reds)
345x5


Thu 6/2
Bench
155x5x3
135x5 x9

Squat
265x5x3

Power Clean
60kg x5x3
65kg x3


Sat 6/4
Squat
275x5x3

Bench
160x5,4,4
140x5 x8 these are getting a lot harder
move bench back to front

Deadlift
355x5

Finally traded elbow sleeves with Frank. They feel awesome. One further step toward becoming a robot.

Keone (5/18)

Bench
175x5,3,3
150x5 x5
140x5 x5
Running into a lot of resistance. Perhaps with more sleep...

Squat
275x5x3
Just getting back into form. Immediately quite sore afterward.

Deadlift
345x5

Keone (4/27, 4/30)

Wed 4/27
Overhead Press
104x5
104x2 (!)
100x5x2

Power Clean
67.5kgx3
65kgx5x3

Squat
275x5x3


Sat 4/30
Bench
170x5x3
135x11, 6 (sigh), 10

Squat
315x5x3 (PR!)

Deadlift
315x5
345x3
365x2,F
315x5

Chins
BWx6,5,4

Dips
BWx8,8

Eunice 4/4

OHP
45x5x3 I think, maybe some failures in there

PC
70x5 (35 lb bar)
67x5x3 (45 lb olympic bar) (probably tired at this point; many training sets)

Squat
125x5x2 short on time

Keone 4/4

OHP
106x4
104x4x3
Fix form. Keep bar closer to face. Reset to 100, d'oh.

Power Clean
135x5x2
144x5x3
146.5x3
Cues: more explosion, straight arms, land on heels, maybe start catching bar lower (squat clean?)

Squat
225x5
255x5
275x5
295x5x3

Some good morninging on rep 5, rep 4/5, rep 5. Bleargh.


Next time: heavy singles on deadlifts, and 177.5x5x3 for bench. Exciting!

Eunice 4/2

Bench
62.5x5x3 (PR)
65x3 (PR)

Deadlift
180x5 (PR)

Squat
125x5x3 (PR)
135x3 (PR)

I'm so jelly. -KH

Keone 4/2

Bench
175x5x3 (PR!)
Felt pretty easy. I feel some good LP coming on! 177.5 next time

Deadlift
365x3
390x3,F
365x4,F (d'oh)

Squat
285x5x3
no rolling, but some wrist bending. need to dial in the form.

Keone 3/31

Overhead Press
109x3,F
104x5 (belted)
104x5 (belted)
104x4 (d'oh, forgot to wear belt)

Power Clean
65kgx4x3
Looking better. Got some video, will post on youtube.

Squats
275x5x3

Big thanks to Brian and Patrick. We talked about how the bar always seems to roll down the left side of my back when I take a heavy weight, and after a lot of experimenting we found something that seems to work. I know it feels like I'm breaking and fixing my squat every few weeks, but this does feel like progress and it takes heavy weights to reveal some of the problems...

Eunice 3/29

Bench
60x5
60x5
60x4

next: 62.5 (microloading)

Squat
120x5x3
130x3
130x2

next: 125, bring a sweatshirt

Deadlift
165x3
175x3,F

next: 175x5 retry, bring sweatpants

Eunice 3/27

This is me logging Eunice's workout in a separate post to avoid confusion.

OHP
40x5x3,
45x3,F.
I think this is pretty good considering she benches ~55.

PC
55x5x3.
Form seems pretty good. Her second time power cleaning.

Squat
115x5x3
125x3
135x1 came up crooked

I think Eunice needs to talk to Dee at least once or twice. We have some questions about the form for bench and power clean due to, um, anatomical differences between men and women. (Bench should be obvious. For power clean, she can't keep the bar as close to her body as I would like to avoid collisions.) Also I think it would be cool for her to train with someone as awesomely strong as Dee. With a 200 lb deadlift at 105 with minimal training, she will be chasing your deadlift, Dee...

Keone 3/27

I didn't progress linearly on any of my lifts today, but I came out of it feeling happy. I'd been feeling kind of down about lifting lately due to some shoulder pain (which I've had for about a week, when I squatted 312.5x5x3) which was impairing essentially all of my lifts.

I guess I was worried that I would have to stop linear progression on squatting because my shoulders and arms have trouble bearing the weight. On reflection, I think I just need to slow down a little bit and really dial in the form, because form deterioration (particularly wrist curling) is what kills me.

Overhead Press
104x5 (belted)
104x4,F
104x5


Power Clean
133x5
138x5x3
144x3 (seemed okay: my next weight)

I'd been having a mental block with power clean lately. I widened my grip a bit (so that my hands don't get squashed between the bar and my shoulders on racking) and tried to focus a little more, and I feel a lot more confident now.


Squat
225x5
275x5x3 (unbelted, street shoes)

then, added the belt and squat shoes (rogue do-wins!) to remind myself I can do this.
295x5

This was my first heavy squat in a while, and also the first time I felt like I locked in the grip. Will do 285x5x3 next time, again focusing hard on the form.


Also, today I went to costco and bought like 5 pounds of steak, 24 salmon burgers, and a bunch of other awesome stuff. I'm so excited!

Keone 3/24

warmups omitted

Bench
155x5
165x5
165x4,F
155x5

Squat (light day)
225x5

Deadlift
315x5
365x3
385x3
365x3
315x5

Power Clean
60kgx5x3


Edit: forgot to log Mon 3/21 (it was total crap): basically I retried the workout I (mostly) omitted on Saturday, but didn't do so hot.

Bench
145x5x3

Squat
Lots of shoulder pain. Just some light stuff and trying to stretch out.

Deadlift
315x5
365x3
385x1
365x5
315x5x2

As they say, we are our own worst coaches. If I were coaching someone on SS and they wanted to hit squat, bench, and deadlift (workout A) three times in a row (instead of alternating with other stuff) I would have told them they were an idiot. So, yeah. I know why this workout was crappy.

Keone 3/17

Overhead press
106.5 x 5, 4, 4 (unbelted)

Power clean
138x5 x 3 (blue + 2.5 lbs)

Squat
275 x 5
312.5 x 5
312.5 x 2 (bar slipped)
225 x 5
275 x 3
312.5 x 5 (not quite to parallel)
312.5 x 5 (I think these were better)

Arms hurt right now.


Tuan: OHP 70x5x3, curls, Squat 165x5x3

Edit: will videotape next time to check depth.

Keone 3/15

Bench
170x5
170x5
170x4

Probably shoulda taken more rest between sets, but I was rushed by my partner. Microloading for the next one (172.5)
170x5x3 was the peak of my lifting with bad form (bouncing) and I feel confident about pushing past this now that I think I've fixed things up.


Squat
225x5
275x3
305x5x3 (PR)

Feels good mon


Deadlift
335x3
365x3 (wanted 5...epic fail)
315x5

Generally felt gassed after the squats. Also I need to remember to use a belt. Might do lower weights (let's say 335) with more sets (let's say 4). Sheng, this is what you and your posse do to great success, no?

Overall, went 2/3 on what I wanted. Pretty happy, although deadlift suffered from being on the tail end of a tough w/o.


Tuan is back (I think). Bench 105x5x3, Squat 155x5x3 (?), Deadlift 155x5x1, 185x1, 205x1, 225x1, 254x1

Keone 1/13

So my bet was supposed to be settled this weekend, but my brothers ended up canceling twice (each of them once on each of the two days). Eunice and I were both pretty annoyed. I don't think we will be settling it (ever) because we were too annoyed.

We would have definitely won the first one, because in training on Thursday Eunice pulled 197, benched 60, and squatted 135. I'm really proud of her; those are great numbers at 105 with very little training. I don't think my numbers could have gone up much though... I have had trouble maxing a pull beyond 400 (despite doing 4@380) due to various adverse conditions, and my bench is just starting to move up.


Anyway, today I pulled a Chris and went to the gym at 10:30 pm.

Bench
165x5x3

Squat
300x5x2

Out of time