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.

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!

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 3/27

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 2/1

Overhead Press
104x5x3 (green + 7.5) (PR)

with belt. w00t. next time: green + 8.75


Power Clean
40kgx5
50x5
55x5
60x5
65x3
70x3x2
Eked out two sets with really questionable form. Chris watched and noted that my knees tend to knock together on the way up. I think it's a mental thing. So I cut back to 133 (blues) and did a couple of good sets of 5 (with no knee knocking).

Given that the knocking happens on the first pull, which should not be hard (it's a light deadlift), it's a mental thing. I'm going to do 22.5 kg/side next time and focus on form.

I feel like I'm resetting power clean a lot. Sigh, sorry guys.


Squat
Two things:
1. Grip really hurt until I found what I think is the right position for me. It involves turning my wrists out to about a 45 degree angle, so that my higher-numbered fingers (pinky, ring, middle) are grasping the bar and my thumbs basically hit air. This position prevents me from bending my wrists after one or two reps, which allows me to finish the set without pain.
2. Used belt until 265x5 with belt hit a funny abdominal muscle. Abs? What are those? So I dumped the belt and did my work sets.

290x5x3 (PR)

Finally, the linear progression resumes.


Closing thoughts
Next time, on my light squat day, I will do some front squatting as well on the advice of Chris. Thanks buddy!

Also, Danny Shi did power cleans for the first time today. He did 50kgx3x5 with very good form for his first time.

Lastly, Eunice informed me that she only pulled 165, not 175. So, sorry for the false alarm. I think she could probably do 175 though... 165 didn't look that hard. As for how she pulled this number out of nowhere, I blame erging.

I am thinking about trying to get her to go to the meet in May.

Keone 2/25

My belt (Inzer 10mm forever lever belt) came in on Wednesday night so I was really pumped about using it today. I used it for overhead press and squat; it helped in both (although I am still getting used to how it feels on my hip bones at the bottom of the squat).


Power Clean
40kgx5
50x5
55x5
60x5
65x5x3

Mark watched my form and told me to focus on getting the bar path straighter. The second and third sets worked a lot better. Next time: add fractional plates


Overhead press
65x5
85x5
93x3
98x2
100x5x3

Used my fractional (1.25 lb) plates today for a success! Next time: 103 (green + 7.5)


Squat
(warmups...)
225x5
265x3
285x5x3

minor elbow pain, nothing major though. glad squats are staying at the end of the lineup.


Also today two of my frat brothers bet my girlfriend that (sorry this is freaking complicated) in two weeks
1. one of them can lift more in a single lift (S or B or DL) than she can total (S+BP+DL)
2. their combined total can beat our (mine and hers) total.

I know, I know. Don't blame me, I wasn't there when it happened.

Since my girlfriend has squatted maybe 4x, benched once, and never deadlifted, we will be doing some training over the next two weeks. I can't tell which one will be harder. Neither of said brothers is particularly strong since they're both new to barbell training, but I assume they can probably both total 600ish which makes this one hard to call.

Keone 2/21

Overhead Press
65x5
85x5
88x5 (uhh, just a switch to green plates)
93x3
98x5x3 (PR) (lol)

Moved OHP to front of workout to give more intensity. OHP and BP really need work.


Squat
(warmups)
225x5
265x5x3


Power Clean
40kgx5
50x5
55x5
60x5
65x3
67.5x3 (just testing the waters)
65x3x5

I had to reset power clean because I was bending my elbows. This feels more robust. I try to turn my arms in a bit to keep them straight.

60x10x2 felt easy

Next time: 67.5kgx3x5

Keone 2/16

I came out of this workout feeling like I had only regressed from pre-meet, but contributing factors are: 1) haven't done PC or OHP in a while, and 2) about 3 hours of sleep since my workout on monday due to consecutive almost-all-nighters.

Got a good night's rest last night and am recharged for Friday!


Power Clean
40kgx5
50kgx5
55kgx5
60kgx5
65kgx3
elbows started bending... dump weight and retry. these are my first cleans in a few weeks.
50kgx5x2
55kgx5
60kgx5
65kgx3x2 HARD

Looking back, this was just too much volume.


OHP
45x5
65x5
75x5
80x5
90x5
95x5x3

Squat
New grip. Decent stretching before and between sets.
45x5
95x5
135x5
185x5
225x5
265x5 feeling fine
295x5 bicep pain

So, I think for the next couple of workouts I will keep stretching and try to go up 10 pounds each time from 265x5x3.

Q- 1/20/11

Squats:
warmups
210 x5 x3
felt quite easy, increasing by 5 pounds next time.

overhead press:
warmups
95 x 5 x3
felt quite easy, increasing by 5 pounds next time.

Cleans:
warmups
138 x5 x3
Missed the 5th rep on the 2nd set, then redid the rep. Might not be able to go up by 5 pounds next time.

Dips:
10 x4

Chris - 9/21

TM - Volume

I have slept roughly nine hours in the last two days.

Squat (belted):
Warmup: 45x5; 95x5; 135x4; 185x3; 225x2; 275x1
307.5x5; 307.5x5; 307.5x5; 307.5x5; 307.5x5
These felt fairly easy even with a ~3 minute rest between sets. I think I'm getting fatter.

Bench Press:
Warmup: 45x5; 70x5; 95x4; 120x3; 140x2; 155x1
170x5; 170x5; 170x5; 170x4; 170x4
I had trouble focusing around here.

Power Clean (listed in kilograms):
Warmup: 40x3; 45x3; 50x3; 55x2; 60x2; 65x1
70x3; 70x3; 70x3; 70x3; 70x3
Technique got iffy on the last two sets.

Core work:
HWW (legs tucked): 10; 10
HWW (legs straight): 4; 3; 2

Honestly, I'm surprised I'm still going.

Chris - 9/7

TM - Volume

Squat (belted):
Warmup: 45x5; 95x5; 135x4; 185x3; 225x2; 255x1; 285x1
305x5; 305x5; 305x5; 305x5; 305x5
I look like Frank when he does heavy squats, I realized.

Bench Press:
Warmup: 45x5; 45x5; 70x4; 95x3; 115x2; 135x1; 155x1
167.5x5; 167.5x5; 167.5x5; 167.5x5; 167.5x5
YEEAAAHHHH

Power Clean (listed in kilograms):
Warmup: 40x3; 40x3; 45x3; 50x2; 55x2; 60x1; 62.5x1; 65x1
67.5x3; 67.5x3; 67.5x3; 67.5x3; 67.5x3
My technique sucks, but that's what volume is for!

Ab rollers (from knees):
20; 20; 20

Bleeaaaargh.

Chris - 8/31

TM - Volume

Squat (belted):
Warmup: 45x5; 95x5; 135x4; 185x3; 225x2; 255x1; 285x1
302.5x5; 302.5x5; 302.5x5; 302.5x5; 302.5x5
Tough but doable.

Bench Press:
Warmup: 45x5; 45x5; 70x5; 95x4; 115x3; 135x2; 155x1
165x5; 165x5; 165x5; 165x5; 165x5
YEEAAAHHHH

Power Clean (listed in kilograms):
Warmup: 40x3; 40x3; 50x3; 50x3; 60x2
70x2; 65x3; 65x3; 65x3; 65x3
NOT PENDLAY ROWS

Ab rollers (from knees):
19; 19; 19

Holy hell these sessions take forever.

Chris - 8/24

TM - Volume

Squat (belted):
Warmup: 45x5; 95x5; 135x4; 185x3; 225x2; 265x1
300x5; 300x5; 300x5; 300x5; 300x5
Felt kinda tough.

Bench Press:
Warmup: 45x5; 45x5; 70x5; 95x4; 95x4; 120x3; 135x2; 150x1
165x5; 165x5; 165x5; 165x5; 165x4; 165x1
Here we go again. I did the final rep immediately after reracking the bar from the pins.

Bent-over Rows:
Warmup: 45x5; 75x5; 105x4; 135x3; 150x2
165x8; 165x8; 165x8
Volume rows are terrible things.

Power Clean:
135x1; 135x1; 135x1; 155x1; 155x1
Just testing my technique. These were pretty easy but I was getting tired at this point.

Ab rollers (from knees):
18; 18; 18
No comment.

I think my bench weakness comes from inconsistencies in my setup, but I think I'm getting close to the point where I can set up for it as naturally as I can my squat. Just plugging away...