Platus's Log

[Platus]

I met Strength Mill contributor K.Diesel at the local Y a few weeks ago and his helpful advice convinced me that I should make more of an effort to be involved in both the local and online lifting communities. So, henceforth, I will be posting my workout results on the Mill.

I all but ceased regular exercise while in college and grad school, so I have started back from a pretty detrained state. I've been doing SS properly for about 3 months (and improperly, at home w/out a rack or bench, for two months prior to that). The results are as follows:

height: 5'10"
weight: 150 --> 185
bf% (caliper measurements): 22% --> 15%

PR's:
squat (3x5) 120 --> 240
deadlift: (1x5) 180 --> 315
press: (3x5) 110 --> (1x3) 140
bench: (3x5) 120 --> 170
powerclean: (5x3) 95 --> 145

I am planning to continue SS through the novice progression and begin using TM for intermediate progression (my press stalled about a month ago and I have already been doing TM for it). I have some interest in doing some recreational powerlifting once my numbers get more respectable. Based on my lousy vertical jump (19") and my history of mediocre sports performance, my expectations of my potential are rather low. But, I think competition would be a fun source of motivation.

By early 2010, I would like to see my 1RM's get close to:

squat: 275
deadlift: 350
bench: 190
press: 155
powerclean: 170

[Platus]

9/2/09:

Light day - sort of a quasi-TM program. Lately I have been working fairly long hours doing physically demanding work (set construction for some local films); so it has been tough to recover from three rounds of heavy squats each week. A few of my lifts have nearly stalled, and I am curious to see if introducing a light mid-week workout to the novice progression of SS will let me get a little farther before I am forced to deload.

Squats: 195x3x3 w/out belt
Front Squats: 115x3x3
Press: 140x1x3 heavy triple
Weighted Chins: 15x3x5
Cable abs: 140x3x10

I had not tried front squats in a while, and they went pretty well. The back squats felt really good, like I had a lot of power coming back out of the hole. I had thought I might get more on the press, as I did 135x5 not long ago. But I think it really was a true triple: I tried to do a set of push presses at the same weight afterwards and couldn't get more than one.

I am a bit puzzled on why my press is fairly strong in comparison to my bench. Either I am a good presser or a very poor bencher.

[Platus]

I forgot that the gym would be closed for Labor Day. I didn't want to get off schedule, so I dusted off the old 1" 'fitness' bar at home and tried to figure out what I could do without a rack. I doubt my squat is really at a point where speed work is necessary, but it was fun to try out. Getting the bar on my back from the floor for all of today's sets also gave me some good cleaning practice.

Box Speed Squat: 135x10x2
Press: 125x5x5
Pullups to failure, five sets: 9, 7, 5, 4, 3

[Platus]

9/9/09

Squats: 230x3x5
Bench: 170x3x5
Hang Squat Cleans: 105x5x3
SLDL: 185x3x8

Badge of honor?: K.Diesel and another lifter from the gym come over to take a look at my squat. I recently deloaded and above 230 I have had some trouble with keeping my back from rounding. I put the bar on my back and begin my decent. Just below parallel I hear a tremendous ripping sound. Stunned, I sink irreparably into the hole; K.Diesel bolts into place behind me and helps me to lift the bar back up. "Are you ok?" he asks with concern. I ask, "did I rip my shorts or my boxers?" After verifying that it was indeed the latter, I finished my set with improved form thanks to some good coaching.

The cleans are also getting better. I turned them into squat cleans; at the current weight this is not very necessary, but I think it will help me get into the practice of getting under the bar properly, rather than trying to use my arms to rack the bar.

[Platus]

9/11/09

Box Speed Squats: 135x10x2
Press: 150x1x0
Weighted Chins: 20x3x5
Weighted Decline Situps: 65x2x10
Triceps Pulldown: 90x2x8

This session I decided to go for a 1RM on my Press. Unfortunately I accidentally added a pair of 5's instead of a pair of 2.5's; so, rather than attempting a tough but likely manageable 145, I wore myself out with an impossible 150. I almost made it, but I couldn't quite get the bar over my head. I will have to wait a couple of weeks before I can try again.

Not helping matters: As I was waiting in preparation for my ill-fated 1RM press attempt, a guy I've never seen before goes, "watching the clock is no way to spend your time in the gym." I replied, "I'm just resting before I attempt a 1RM." "Do you want a spot?" he asks. The fact that I was in a cage notwithstanding, I was confused by the very proposition of a spot on the press. Is that even done? How could it be done safely? The answers to these questions came quickly. When I looked across the room I saw a young guy spotting his friend as he did seated overhead presses. In the smith machine.

[Platus]

9/15/09

Squat: 235x3x5
Deadlift: 320x5
Bench: 172x3x5
DB Rows: 45x2x20
Triceps Pulldown: 100x2x10

My squat has definitely improved thanks to some coaching last week; I feel confident that I will be able to continue making 5lb. jumps for at least a couple more weeks. The deadlifts are another story. When I first started doing deadlifts my problem was leg strength, then it was back strength, and now it is grip strength. I had trouble getting the bar to lockout because it was slipping out of my fingers. I did some double-overhand backoff sets at 275 to try and work on my grip, but different measures may be necessary.

I have found that doing db row assistance work has helped with my deadlift; the extra triceps work has been helpful with my pressing movements.

[K.Diesel]

Not helping matters: As I was waiting in preparation for my ill-fated 1RM press attempt, a guy I've never seen before goes, "watching the clock is no way to spend your time in the gym." I replied, "I'm just resting before I attempt a 1RM." "Do you want a spot?" he asks. The fact that I was in a cage notwithstanding, I was confused by the very proposition of a spot on the press. Is that even done? How could it be done safely? The answers to these questions came quickly. When I looked across the room I saw a young guy spotting his friend as he did seated overhead presses. In the smith machine.

HAHAHAHAHAHAHAHAHA!!!!!!!!! I am literally LOL, re-reading it just to relive the hilarity of that scene because I can so see this happening. Please don't tell me it was the new guy that works at the desk asking you that - few inches taller than me, wears toe-slippers and usually has the black fitness staff shirt. That guy is a trip. In only 2 weeks, I already have some funny stuff to tell you about him (assuming this is the guy).

Man, oh, man. Where would we be if we hadn't evolved from grimy old gyms to the wonderful world of fitness centers?

[Platus]

I agree, we would be marooned on an island of muscle with no laughs in site were it not for the development of the planned inefficacy of the modern gym-industrial complex.

Luckily, for the reputation of the Y, the guy in question did not appear to be staff. He did, however, appear to be desperate for attention. Before each set he would clap his hands several times - like a crowd claps with increasing frequency when they are waiting for a band to come on stage; except, you know, he was just clapping by himself. And, when a woman asked if she could work in with him on the cable pulldown station, he took the opportunity to explain to her in detail how he was working his "laaaaats." Really, that's the way he pronounced it.

Unfortunately, for the reputation of the Y, a really young trainer was teaching a man to quarter-squat in the smith machine. Despite my druthers, I felt compelled to step in and add my two cents. As I got into position to show him how the bottom of the squat should look, there was an audible sound of my boxers ripping a little bit. This is becoming a problem. I'll have to spring for a new, stretchier wardrobe.

[K.Diesel]

I wonder if that's the guy I call Laps. He does a set, then does a lap or two around the whole gym. Usually wears bright yellow sweatpants. Sometimes with dress shoes. Tall guy who is pretty strong up top, but often needs to be saved on the bench. Actually, I think I told you about this guy. Another great bench hogging character who never squats or deadlifts.

Sadly, almost no one else on staff at the Y would have said the young trainer was wrong with that quarter squat BS.

[Platus]

No, this is Laps:

Right after I do my first warm up set of benches I see this big, lean guy, maybe 6'4," come in wearing a camo wife beater. I expect to see him drop into the pec deck or the leg press machine. Instead, he walks right up to the neighboring bench press station and loads the bar with 360 pounds. Did he arrive before me? Did he complete his warmup and run off to relieve himself before attempting his work sets? Intrigued, I offer to spot him. As I stand at the ready he raises the bar, lowers it about 6 inches, and knashes his teeth as he struggles to lock out the bar. When I try to help him he shakes his head. After a tense few seconds he manages to return the bar the pins. "Were you trying for a 1RM PR?" I ask. "No," he responds, "that was my warmup." Then he looks me in the eye and says, "some people around here are jealous of my strength."

[Platus]

9/17/09

Speed Box Squats: 145x10x2
Press: 127x5x5
Chins to failure: 10, 5, 3, 2
Cable Ab Pulldown: 140x3x8

I am continuing to alternate box squats with 3x5 squats. I have been experimenting with letting my feet leave the ground at the top of the squat - so, sort of a box jump squat. So far I think it has been helpful; I felt like I had more acceleration under the bar on Tuesday. I have also been happy with how my press has been responding to TM; it looks like my previous 3x5 max (133) will soon be my 5x5 max. Hopefully there will be some crossover benefits to my bench press. Unfortunately I was totally spent by the time I got to my chin-ups.

[Platus]

9/19/09

Power Clean: 140x5x3
Bench Press: 175x3x5
Goodmorning: 105x3x8

I was pressed for time and someone was using the squat rack, so I took the opportunity to do full power cleans for the first time in a while; I think I benefitted from backing off and working with hang cleans, but my form could still use a good bit of work.

I was very surprised that I was able to get all the reps on my bench. Maybe I am seeing some crossover from my 5x5 presses.

[Platus]

9/21/09

Squats: 240x3x5
Press: 140x5
Weighted Pullups: 20x3x5
Standing Ab Pulldown: 140x2x10
Triceps Pulldown: 110x2x10

The last couple of reps of the last set of squats were difficult, but at least I they didn't turn into good mornings, like they did the first time I tried 240. The presses felt relatively easy - I think I have a good shot at 150 for a 1RM in two weeks. Some gym rats were hogging the bar I had planned on doing skullcrushers with, so I substituted triceps pulldowns.

[Platus]

9/24/09

Box Speed Squats: 140x3x5
Deadlift: 290x3x5
Bench: 177.5x3x5
Hyperextensions: 45x3x10

I reset my deadlift due to problems in grip strength. I completed the first set double-overhand and the other two with alternate grip. From now on I think I will get some chalk and restrict straps to max attempts. I am amazed that my benches have continued to go up despite having stalled out a couple of weeks ago; that experience makes me think that I shouldn't necessarily be fearful of my squats stalling out.

[Platus]

10-3-09

Squat: 240x3x5
Press: 128x5x5
Weighted Chins: 25x3x5
Standing Ab Pulldown: 140x12,10,8

First workout in a week, thanks to a series of 16 hour work days. The presses felt very good, and I hope to make an attempt at 150 later in the week.

[Platus]

10/7/09

Box Squats: 150x10x2
Deadlift: 295x3x5
Bench: 180x3x5
Hyperextensions: 50x4x10

I plan to keep doing deadlift sets across until my grip strength improves enough for me to hit PRs without straps. If it seems too taxing I might switch to doing backoff sets after a heavy set of five.

[Platus]

10/9/09

Squats: 245x3x5
Press: 145x3
Chins to failure (dead hang): 11, 7, 6
Standing cable abs: 140x2x12, 150x8
Triceps pulldown: 110x3x12

The squats were not easy to finish; I had to huff and puff and grind out the last two reps on the last set. The presses went as expected; I almost got a fourth rep, but it was not to be. I think I have a reasonable shot of getting 150 for a 1RM in two weeks. My chins seem to have gone down recently. I think it has mostly to do with doing them directly after presses - that and I made an effort to bring my chest all the way up to the bar with each rep. In the past I was pretty much counting it if my eyes cleared the bar.

[Platus]

I just noticed that my vertical jump has increased 1". It is still pretty pathetic, but I am happy to see an improvement.

I have been alternating a variant of jump squats between heavy squat days. I am also doing power cleans, but my form is terrible. I wonder what the performance trade-offs might be between developing power through jump squats (starting from a box squat position) versus power cleans or olympic lifts. The technique required for the former is certainly much easier.

[Platus]

10/12/09

My schedule and that of my gym keep interfering with one another. Today I decided to institute a cross-fit style workout using the old fitness bar and limited weights that I have laying around the house. I sort of made up my own WOD, and I am aware that there are some good reasons why not to combine olympic lifts with CF volume. Still, this was a good bit of fun:

completed 12, 9, 6, and 3 rep sets of:
100lb. clean and jerk
dead hang chinups

It took me 15 minutes to complete, which probably indicates I could use a bit more GPP. More than anything I just wanted to try out the C&J. My form on the clean portion of the lift has improved. I think I was failing to really make a 'second pull' by trying to make the entire movement just one fast pull off the floor.

[Platus]

10/15/09

Power Clean: 145x5x3
Bench: 182.5x3x4
Goodmorning: 110x3x8
SLDL (standing on blocks): 185x3x8
Clean and Jerk: 120x8

The "squat rack" (i.e. seated overhead press cage) was busy today, so I did a few different posterior chain assistance exercises. I missed the last rep on my bench sets, so I'll repeat the weight next time. The Clean and Jerks were just for fun.

[Platus]

10/17/09

Squat: 250x2x5, 250x1x3
Press: 129x5x5
Barbell Row: 135x3x8
Hip Thrust: 135x8, 155x8, 175x8
Standing Ab Pulldown: 150x2x10

I just barely finished the first two sets of squats; I was apprehensive about failing a set of squats for the first time, but dumping the bar was not as hazardous as I had expected. I will eat as much as is humanly possible, repeat the weight next week, and try to get a little bit further before reseting and/or moving on to intermediate squat training. Over the last month, it seemed like keeping my back in extension was the hardest part of the squat; today it seemed like leg strength was the weak link.

[Platus]

10/19/09

Front Squat: 135x3x3
Bench: 182.5x3x5/4/4
Deadlift: 135x5, 185x3, 225x2, 275x1, (alternate grip + belt + straps):305, 315, 325, 335
Dips: 1x15

I reasoned that perhaps my stall on squats owes something to my alternating dynamic/jump squats with 3x5 squats, so I switched back to front squats as a recovery day. The bench felt slightly better than last week, but I couldn't quite finish the last two sets; I might give it one more go and then reset.

The deadlifts felt great; last time I did heavy reps I barely held onto the bar, even with the straps. This time my grip was solid and my back felt like it maintained good extension.

[Platus]

10/21/09

Squats: 250x3x5
Press: 150x3 :D
Weighted Pullups: 25x3x5
Standing Ab Pulldown: 150x3x10

Since stalling on squats on Monday I have been making sure to get at least 1g of protein per pound of body weight and I have been taking a tsp. dose of creatine. It seems to have paid off, as the squats felt relatively easy, compared to the shear grinding effort that I had to employ previously.

I had expected to only get one rep on the press; I was so surprised at how quickly and easily it went up that I lost focus and let the bar come down way in front of my head. If I had kept better form I think I might have been able to get 4 or possibly 5 reps. Hopefully that bodes well for my stalled bench press.

[Platus]

10/23/09

Jump Box Squat: 145x10x2
Bench: 182.5x5x3
SLDL: 190x3x8
DB Rows: 45x2x20

I have decided to replace power cleans with jump squats or other dynamic movements. Every time I do heavy cleans I injure my bicep putting the bar back down; if I can find an affordable gym with bumper plates I will pick them up again. The Y is pretty dead on Friday nights; I couldn't even find a staff member on the floor to spot my benches, so I switched to five sets of three reps.

[Platus]

10/26/09

Squats: 255x3x3, 255x2, 225x3
Press: 130x5x5
Pullups to failure: 8,5,5

Everyone in my apartment had H1N1 last week. I haven't gotten the full symptoms, but for the last couple days I also haven't felt 100%. I decided to try 5 sets of 3 for the squats, but I still failed on the fourth set. I'll see how things go on Friday before resetting. As per usual, the 5x5 presses had a negative impact on the pullups.

We have to use a 'seated press' rack in place of a squat rack at the Y, and it lacks the appropriate lower pins to make dumping the bar safe - the crossbar at the bottom of the rack is about 3 inches lower that I would like. I tweaked my shoulder getting out from under the bar. This, combined with my problems racking the clean make me think that I need to start doing some regular stretching for my shoulders.

[K.Diesel]

At least you didn't have the false sense of security from being spotted by someone who was supposed to know what they were doing. You knew you'd have to dump it if you missed. :)

[Platus]

HAHA - the trainer you are referring to was in the gym at the time. As I was struggling to squeeze my body lower to the ground without losing thoracic extension (basically, I'm wedged between the bar and the floor, with about an inch to go before the bar touches the rack), he goes: "are you all right?" and he just sort of stares at me.

[Platus]

10/28/09

Front Squat: 135x3x3
Bench: 182.5x5x3
Deadlift: 315x1, 325x1, 340x0, 340x1
Hypers: 60x2x10

No spotter again today, so I repeated the 5x3 bench from last week. It felt MUCH better; last week I think I may have been trying to make the bar follow too vertical a path.

I did not have my shoulders situated in front of the bar on the first 340 deadlift attempt. The second attempt was slow but it went up smoothly.

[Platus]

10/30/09

Squat: 255x5x3
Press: 152.5x3

The presses continue to go well. The squats continue to be a struggle; but, since I finished the set, I will go up to 260 next week. If I can get up to 270 before I reset I'll be happy. I had to cut my workout short for work, so I will have to get my chins and ab work in over the weekend.

[Platus]

11/2/09

Box Jump Squat: 140x2x10
Bench: 185x4x4
Goodmornings: 110x3x8
Barbell Row: 120x2x10

[Platus]

11/4/09

Squat: 260x3,2 ; 225x2x5
Press: 131x5x5
Weighted Chins: 25x3x5
Weighted Decline Situps: 50x10, 95x2x8

I reset the squats; next time I stall I'm switching over to TM. My press has done well on TM, maybe my squat will follow suit.

[Platus]

11/6/09

Front Squat: 140x3x3
Deadlift: 305x5 (I'm considering it a PR, as I did it without straps)
Bench: 187x3x5
Barbell Curls: 45x2x15, 65x10

I did a close re-read of SS and the result was much improved benching: tighter upper back, bar seated on the heels of my palms, better groove. It was also my first time benching with a belt on, so maybe that had something to do with it. Now to do the same for my squat...

[Platus]

11/9/09

Squat: 230x3x5
Press: 157x2, 160x2
Weighted Pullups: 20x3x5
Hypers: 65x3x8
Curls: 45x15, 65x10

The squats were a piece of cake; I was definitely letting my knees slide too far forward in my squats before.

The first round of the presses felt easy, so I decided to try for a double at 160. This means I have 25 pounds to go before I can perform a BW press. However, that probably also means that I should gain another 20lbs in the near future.

[Platus]

11/11/09

Front Squat: 135x3x3
Bench: 190x4x4
Snatch: 100x5x3
Good Mornings: 100x3x8
Standing Ab Pulldown: 150x3x8

I decided to replace cleans with snatches and see if that was any easier on my arms (again, no bumpers, so I keep aggravating my biceps bringing the bar back down). I think the weight was a tad too much - on some of the reps, I had to press out a couple inches to reach lockout. It was a fun change of pace, but I don't think it fixed any of the biceps issues. I did not have a spotter for the benches, so I stopped at four reps per set, lest I risk decapitation.

[Platus]

11/16/09

Squat: 240x3x5
Press: 133x5x5
Weighted Chins: 25x3x5
Power Snatch: 100x3, 110x3

The squats felt excellent; the deload has helped me to work on my form. The presses also went well and I expect to see improvement in my Friday numbers.

I spent some time working on my snatch form over the weekend (I was not keeping the bar close enough to my body), and I was anxious to try it again with some real weight. My form still needs much improvement, but 110 felt much easier than 100 felt last week.

[Platus]

The current 'max monthly LBM gain' thread on the main forum got me curious to break out the old calipers and see how my body composition has changed over the last year.

I started keeping records last November, when I started exercising again after a long sedentary period (college). Because my initial return to activity was informed largely by glossy, ad-saturated muscle mags, I also bought some calipers and began taking bi-monthly measurements. This BS ceased when I started SS earlier this year.

Here are the numbers:

November 2008
Weight: 155
BF%: 21%
Fat: 32.5
LBM: 122.5

November 2009
Weight: 195
BF%: 18%
Fat:35.25
LBM: 159.75

That works out to a little less than 40lbs. of LBM, mostly gained during the last 5 months - around 8lbs per month or 2lbs per week. I had better be more diligent about the GOMAD in the future.

[Platus]

11/18/09

Front Squat: 135x3x3
Bench: 192.5x5,4,5
Deadlift: (belt) 315, (straps) 335, 345, (backoff sets) 225x10
Curls: 45x15
Power Snatch: 95x3, 115, 120

Missed a rep on bench because of a form error, so I am going to increase to 195 next week. I am excited about breaking 200. Deadlifts went well; I had very good acceleration at 335 - I think working more with cleans and snatches has helped my hip extension.

I find myself doing snatches all the time now. Some evenings I find myself grabbing my old 15lb fitness bar at home and doing a couple of reps. I think this frequency is O.K. for now, as my snatch is limited much more by technique and precision than by strength; once I refine the movement I will cut snatches down to once a week.

[K.Diesel]

Just found this site today and realized you're posting over here now! Great progress on the body composition - it's a good sign you're definitely bigger, leaner and most importantly, stronger. Do you still train at the Y?

[Platus]

Good to hear from you! I was about to post on your thread and see what you were up to; I didn't realize some people didn't make the transition.

We are still at the Y; we've been going in the afternoon MWF, as I mostly work evenings at present. I am pretty happy with my improvement in everything except my squats, which need some form work. My gf is making improvements; she's more set on losing some fat right now, so she's alternating SS with some HIIT training.

[Platus]

11/21/09

Our fridge died on Friday; by the time we noticed, all of our frozen meat had defrosted, so I missed my workout in order to cook all of it. I think 15lbs of slow-cooked pork shoulder will fuel some gains in the week ahead.

Squat: 250x3x5
Press: 150x5
Weighted Pullups: 25x3x5
Seated Cable Abs: 80x2x8
Standing Cable Abs: 150x2x8
Curls: 15x20
Snatch: 95x3, 120x1, 125x1

Again, due to improvements in form, the squats went very easily. I am excited to see what happens next week, as I'll be back up to weights where I was stalling out two weeks ago. The presses went O.K., but I hit the rack with the bar on the last rep (at the Y we have to use a terribly narrow excuse for a 'rack'); otherwise, I might have gotten another rep.

Here's something of mild concern:

On Wed., when I was doing my heavy deadlifts (335, 345), I felt light-headed for about 10 seconds after lowering the weight. I felt it again today when I snatched for 120 and 125. In each of these cases, my form was good, the lifts were successful, and I was exploding off the floor with all the force I could produce. These experiences have not been accompanied by any headaches or pressure and they go away quickly.

In fact, it feels very much like what happens when you stand up quickly after a long period of sitting or lying down - and I expect the cause is very much related to postural hypotension. The think the most likely cause for this would be dehydration (it usually occurs at the end of the workout), rather than some of the more serious causes of hypotension. But, even so, passing out at the top of a snatch would be serious problem.

Anyone else ever experience anything like this?

[Platus]

11/23/09

Front Squat: 135x3x3
Bench: 195x3x4
Power Clean: 160x1,1,1,1,1
Snatch: 120x2x3
Weighted Hyper: 65x3x8

Stalled on the bench, but that seems to happen once or twice for every 10lbs. I add to the bench. I am pretty confident that I can get to 200lbs. for sets across in the near future.

Cleans and Snatches were all over the place - I was curious to see how much I could clean for singles, and I probably should have stopped at 145 or 150. However, my form with 145 is not so hot either.

[Platus]

11/25/09

Squat: 260x3x5
Press: 135x5x5 (got 7 reps on the last set)
Weighted Chins: 30x3x5
Cable Ab Pulldown: 150x2x10
Deadlift from blocks: (belt) 230x10, (belt + straps) 230x10

A good, exhausting, pre-Thanksgiving workout. Squat felt good; last set had a couple near-good mornings, but I couldn't finish a set of 260 last time I tried it.

I decided to overdo things a little in anticipation of much holiday food, so I did two big sets of deficit deadlifts.

[Platus]

11/28/09

Front Squat: 135x3x3
Bench: 195x3x5
Deadlift: 315, 330, 350
Snatch: 95x3x3
Leg Press: "540"x1

On vacation for the holidays. I had to use the hospital fitness center near my parent's house. It wasn't terrible, but was loaded with tons of odd stability ball training tools, and other 'core training' thingy-ma-jigs and doo-dads and it lacked a squat rack (incidentally, they had a set of straps suspended from a bar that said it would 'increase strength, flexibility, AND LENGTHEN your muscles; I thought that was not only redundant but also an odd sales pitch). Luckily, I could just clean my front squats and no one made faces at the noise of my heavy deadlifts.

There was a plate-loading leg press (the type where you sit underneath the weight); just for fun I loaded it up to see what I could do. 540 was hard, but probably not my max. However, it put a lot of pressure on the base of my spine and I reasoned that it was not worth it to add anything more.

[Platus]

12/2/09

Squat: 265x3x5
Press: 165x0, 162x1
Weighted Pullups: 30x2x5
Pendlay Rows: 135x5, 155x10

I got too ambitious on the press - I almost got past my sticking point, but it was too much. The second attempt wasn't too bad, and I might have gotten another rep if I had not hit the damn top of the rack and gotten out of position (again). I have video of both presses - I will try to put them up later.

The squats were not very hard. The ascent was slow, but smooth, with no near-goodmornings, and I needed just one breath between reps. I am getting optimistic about getting close to 300lbs. by the end of linear progression. However, the tissue between my scapulas and the bar is taking a beating - it hasn't toughened up from when I moved the bar lower to a proper low bar back squat position.

[Sami]

Yeah, I've now got a visibly toughened line of skin from bar placement. :D

[Platus]

Badge of Honor.

[Platus]

Here's the video of the 162lb press from yesterday:

Note the hazards of using a poorly-designed 'seated press rack' as a power rack.
<object height="344" width="425">


<embed src="http://www.youtube.com/v/cPl74Ck_SQU&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="344" width="425"></object>

[Locutus]

lol, that brings back some memories. I would always hit the sides when attempting presses in that "rack"..

I think if I ever had to work out in that gym again, I'd just clean it up for presses.

[Platus]

There's yet another reason to work on my clean form.:)

Sometimes I get a little off balance on the heavy presses and the "rack" provides some sense of security. But it probably provides little real security.

[Platus]

12/4/09

Front Squat: 135x3x3
Bench: 197x4x4
Snatch: 120x15x1

Not a terrible day, but not great. I could not get a fifth rep on my benches in any of my first three sets, so I added another.

I did the snatches as singles, spaced a minute apart. I think I'll reset them next time and work my way back up with microloading. I added them to my routine mostly out of curiosity; then, I got a little carried away with the fun of adding weight to them. It is time for me to start programming them properly. Here are a few of the major form issues I have to work on:

1) not all reps touched the thigh during the second pull.
2) several times I found that I was landing with a very wide stance in order to get under the bar.
3) I was definitely relying on my shoulders too much to get the bar up.

If use lighter weight and focus on not using my arms at all, I feel like my form is actually not too terrible.

[Platus]

12/7/09

Squat: 270x3x5
Press: 137x5x5

I had a meeting to get to, so I cut things short; I'll pick up the chins tomorrow.

The squats are starting to really feel heavy on my back. Manageable, but heavy. Before I fixed my form problems (knees sliding too far forward) I was thinking about switching to TM if I got to 270. Now, I am cautiously optimistic that I might get to around 300 before doing a reset or switching to intermediate programming.

The presses were not too difficult. I think I will attempt a heavy triple at 155 on Friday. I seem to be adding around 2.5lbs. to my 1RM every week; if this keeps up, I might be able to do a BW press by March.

[K.Diesel]

HAHAHA! Just saw your press video. Man, that is funny as hell, but only because I've banged the bar against that cage too many times myself. Mine have all happened on squats though, and on the ascent no less. First time I've seen that on presses.

Still a great job, and keep it going.

[Platus]

That shit happens every time I go for a 1RM! I get it up, take a big gulp of air, and get ready to try for 2 and then the plate gets snagged!

Also, dude, you missed one of the trainers teaching a young woman to squat in the smith machine. Not unusual you say? But how many times have you seen a trainer have someone stand with their feet totally in front of the machine, and lean backwards 20 degrees so that their body just sort of pushes against the bar horizontally?

The highlight of my afternoon was running into a couple students I know from Poly and hearing them refer to the smith machine as "the deadlift machine." Apparently, that's what their football coach calls it.

[Mr.City]

At least you don't have fools benching in Durex shirts, which has a cartoon sperm with racing goggles and helmet on, trying to bench 275 with extreme bridging, extreme yelling, and extremely shitty ROM.

[misspelledgeoff]

you forgot extreme spotting. **ALL YOU BRAH! as spotter does 100 pound upright rows**


At least you don't have fools benching in Durex shirts, which has a cartoon sperm with racing goggles and helmet on, trying to bench 275 with extreme bridging, extreme yelling, and extremely shitty ROM.

[Mr.City]

No, this is extreme spotting
http://www.youtube.com/watch?v=z5hsx9SRYFs

[Platus]

No, this is extreme spotting
http://www.youtube.com/watch?v=z5hsx9SRYFsInteresting technique... I think that idiot man-child may have just stumbled upon the proper way of dealing with loud, quarter-benchers who wear lifting gloves.

[K.Diesel]

Also, dude, you missed one of the trainers teaching a young woman to squat in the smith machine. Not unusual you say? But how many times have you seen a trainer have someone stand with their feet totally in front of the machine, and lean backwards 20 degrees so that their body just sort of pushes against the bar horizontally?

The highlight of my afternoon was running into a couple students I know from Poly and hearing them refer to the smith machine as "the deadlift machine." Apparently, that's what their football coach calls it.

Which trainer was this? And the technique you've described is something I've seen quite a few times in Muscle & Fiction magazine, as a way to isolate glutes or quads more (I forget which). Wouldn't be shocked if that's where this "trainer" found it.

I so thoroughly enjoyed that period of about 4 weeks this year when the Smith machine was broke. But I hope they don't get rid of it. It's useful for pulling up the straps on a squat/deadlift suit.

[Platus]

It was the same guy that improperly spotted you on a squat a few weeks back. Oh well, I guess I get what I pay for at the Y.

As for the smith machine - it is also good for inverted rows and hurdle drills.

[Platus]

12/9/09

Front Squat: 135x2x3
Bench: 197x3x4
Deadlift: (alt. grip) 320x5
Farmer's Walk: 80lb dumbbells x 100' (my estimate of the length of the gym) x 4

So, my spotter informed me that I actually did not get 4x4 on the 197 bench on Friday - as she remembers it, I went 4,3,3,4. So, I guess 3x4 is a slight improvement. I think that the volume from my TM presses is probably starting to have a negative effect on my benches. I plan to keep 3x5 for my benches for another couple of workouts, deload once, and then switch over to TM for my bench, just to make programming simpler.

My lack of grip strength made the deadlifts more difficult than they should have been, so I added the farmer's walks. I think I'll keep them in the schedule on days when I do deadlifts.

[Platus]

12/11/09

Squat: 275x3x5
Press: 155x2
Weighted Chins: 35x2x5
Chins: 8
Cable Ab Pulldown: 140x8, 150x20

I had expected a triple on the press; I was still pretty sore from my last workout. As noted last time, I need to re-evaluate my pressing programming in the near future.

The squats went smoothly, but I already feel a bit stiff from them. Off all things, I feel a little ache in my tailbone. I least I can tell that my posterior chain is plenty activated.

[Platus]

12/14/09

Front Squat: 140x3x3
Bench: 185x3x5
Snatch: 105x15 (30 sec. between reps)
Pendlay Rows: 135x6, 155x2x8, 175x6

I reset the bench and started pausing at the bottom; this made things difficult, but I was still able to finish. I also reset the snatch and focused on keeping the bar close to my body and not using my arms at the top; from now on I'll be adding 2.5lbs. on the snatch.

[Platus]

12/16/09

Squat: 280x3x5
Press: 140x5x5
Pullups: 5, 5

The last two reps of my final squat set were real grinders. I was worried that I was getting close to another stall. However, on consulting a more accurate scale than the one that I have been using in the gym, I found that I am only 188 lbs. naked. So, my problem is really dietary inconsistency. I will be spending the holidays visiting friends in Houston and I plan to eat my own bodyweight in tacos and Vietnamese sandwiches before I leave.

By time I finished the presses, I barely had enough gas to complete a set of five unweighted pullups, so I figured I was done for the day.

[strongdaniel]

12/14/09

Front Squat: 140x3x3
Bench: 185x3x5
Snatch: 105x15 (30 sec. between reps)
Pendlay Rows: 135x6, 155x2x8, 175x6

I reset the bench and started pausing at the bottom; this made things difficult, but I was still able to finish. I also reset the snatch and focused on keeping the bar close to my body and not using my arms at the top; from now on I'll be adding 2.5lbs. on the snatch.

Very jealous of those snatch numbers. Since starting strength I haven't attempted a snatch. I was wondering if you had any tips for how to work them in with your programming?

Maybe I should wait until a few months from now when I've likely completed starting strength. From there I can singlemindedly focus on learning the olympic lifts? Sorry for the thread hijack, but I would be interested in your insight.

[Platus]

Maybe I should wait until a few months from now when I've likely completed starting strength.I am still on SS (except for my overhead press). I started doing snatches because I have a lousy time racking the power clean. I am not sure what Rip thinks, but if the cleans are designed to enhance one's ability to produce power, I figure snatches will do just as well.

I started learning them from the hang, and I did some progressions from there (http://www.youtube.com/user/mhbuitrago#p/c/B80A5A5FD7532FBB has some good resources - the guy is a coach at Supreme Sports Performance and Training, where K.Diesel from this board goes for coaching).

For the first few weeks I really had trouble refraining from trying to use my arms to lift the bar. I found that what I really needed was to practice the snatch with greater frequency. On SS, I was only cleaning or snatching once every 10 days, alternating them deadlifts. I just asked Charles Staley about this and he suggested doing light snatches as a warmup or cooldown exercise. So, this way I am practicing the movement 2-3 times every 10 days, but only lifting it with real weight once during that time. I am starting to really enjoy the O-Lifts (although my vertical jump indicates that I will never be anything more than a recreational O-lifter). But, I think that you are correct in thinking that real progress on the O-Lifts should wait until after SS.

If you want better advice, you should post a question on Locutus's thread. He has been combining Powerlifting and O-lift training for some time now.

[Platus]

Very jealous of those snatch numbers.Oh, and a disclaimer: I am TERRIBLE at the O-lifts. I put up 135 for a couple singles a little while ago, but by brute force, not by my proficiency in form.

[strongdaniel]

I am still on SS (except for my overhead press). I started doing snatches because I have a lousy time racking the power clean. I am not sure what Rip thinks, but if the cleans are designed to enhance one's ability to produce power, I figure snatches will do just as well.

I started learning them from the hang, and I did some progressions from there (http://www.youtube.com/user/mhbuitrago#p/c/B80A5A5FD7532FBB has some good resources - the guy is a coach at Supreme Sports Performance and Training, where K.Diesel from this board goes for coaching).

For the first few weeks I really had trouble refraining from trying to use my arms to lift the bar. I found that what I really needed was to practice the snatch with greater frequency. On SS, I was only cleaning or snatching once every 10 days, alternating them deadlifts. I just asked Charles Staley about this and he suggested doing light snatches as a warmup or cooldown exercise. So, this way I am practicing the movement 2-3 times every 10 days, but only lifting it with real weight once during that time. I am starting to really enjoy the O-Lifts (although my vertical jump indicates that I will never be anything more than a recreational O-lifter). But, I think that you are correct in thinking that real progress on the O-Lifts should wait until after SS.

If you want better advice, you should post a question on Locutus's thread. He has been combining Powerlifting and O-lift training for some time now.

Thanks for the explanation. Based on the brief experience I have with the o-lifts, I think they are ridiculously fun, but as anyone who has defended me in basketball will attest, I have no ups. I originally started SS, because I want a decent base of stregnth which which to pursue recreational olympic lifting.

[Platus]

I think they are ridiculously funThis is starting to become an important factor for me. Before SS this year I hadn't done anything sports-related since freshman year of high school (unless you count the occasional game of laser tag). SS has been good to me, and I do enjoy the challenge of trying to add pounds to the bar each week.

But, I think for the long haul, it is imperative to find ways to have fun with the results of training. The O-Lifts are, for me, just fun in a different way from the rest of SS. I am also toying with ordering a shot put, for similar reasons.

A friend of mine recently made a documentary where he deconstructs the concept of happiness: http://theeuphoriaproject.com/about-it/euphoria-synopsis. He describes it as a science-based-self-help-art-film. I think it is largely about humanity's central, existential problem of finding ways of making happiness sustainable.

I get a lot of pleasure from success in work, but this also comes with a great deal of stress - so the ups and downs of the cycle can be somewhat extreme. The sports and training activities I am starting to practice seem to provide a much smoother work/reward curve, and they are doing a lot to contribute to my overall happiness.

[kittenSmash]

Interesting log man. Looks like you tweaked SS a bunch to make it work for you. I've messed with it a little bit too to keep steady progress. So are you alternating squat/front squat each time?
Keep up the progress man.

(p.s. if you end up around the Galleria area when you are in Houston, you should get some steak soft tacos from Chacho's. You will not be disappointed. Get the creamy cilantro sauce for them too. That is the ONLY thing I miss about living there, haha)

[Platus]

Interesting log man. Looks like you tweaked SS a bunch to make it work for you. I've messed with it a little bit too to keep steady progress. So are you alternating squat/front squat each time?
Thanks for the interest. I have mostly been following the SS 'advanced novice' program from the first edition PPST. I am working towards doing more O-lifts in the future, so I opted for front squats rather than light back squats. For a little while, I experimented with doing jump squats and box squats alternated with 3x5 back squats, but this proved to be too much to recover from. My overhead presses stalled a while ago, so I started doing TM for them, which means I have been doing 5x5 press, followed by 3x5 bench; this has been working ok, but I think it is starting to make my benches stall, so I will be switching all my presses over to TM in the next few weeks. I also started alternating my deadlifts, so that I do a heavy set of 5, and the next time around I work up to a 1RM. I am not sure if this is really a good idea, but doing a 1RM pull once a month has been a great deal of fun.


(p.s. if you end up around the Galleria area when you are in Houston, you should get some steak soft tacos from Chacho's. You will not be disappointed. Get the creamy cilantro sauce for them too. That is the ONLY thing I miss about living there, haha)My GF is from the area. She is a food nerd and has a google map of taco places she wants to go to. I will tell her to add it to the list. Houston is like one big strip mall, but the tacos and the half-priced bookstores make it worth the trip.

[Platus]

12/19/09

Well, I am officially snowed in. They are predicting upwards of 12" by tomorrow morning. I was looking forward to working up to a 1RM deadlift PR before I left for the holidays, but I had to break out the old Walmart standard bar instead:

Power Clean: 150x3x5
Weighted Dips: 50x3x5
Deficit Deadlifts: (belt) 235x2x10

My form on the cleans seems to have improved, but damn it sucks to do them with such a low quality "fitness" bar. Everything else went pretty well. I am not sure if I will be able to get to a gym while on vacation. It might be handstand pushups, pullups, jumping, and sprinting for the next few workouts. I'll see if I can find some cordage and something heavy to drag... I'll be in a suburb full of mcmansions, so maybe I can find some heavy, obnoxious decorative stonework to heft around.

[Platus]

12/22/09

Well, I'm stuck in a giant, gated suburb, full of mcmansions. We checked out the community fitness center, but it was full of wacky machines and swiss balls. Then we noticed that there were little bodyweight exercise stations along the sidewalks around the park at the center of the development. They all had unhelpful suggestions about what to do: the parallel bars were for "air walking," the rings were for "arm stretches," etc., but we were able to make due.

Sprints: 8x75'
Chinups: 11, 9, 7
Ring Dips: 4, 4, 5
Farmer's Walk: 135x100'

I haven't sprinted in years, so I decided to keep things short until I get a feel for things. They were done barefoot on fairly soft ground, and they really wore me out. I even felt like my arms were a bit fatigued.

I also haven't played around on rings since I was a kid, and I severely underappreciated how challenging they are. I can easily do 15+ bodyweight dips at a time, but I could only manage 4-5 reps before my stabilizing muscles fatigued and I was unable to maintain position.

I couldn't find anything heavy to lug around for the farmer's walk, so I had my girlfriend sit on my shoulders. She lost her nerve after the first round, so I'll have to be more resourceful next time... maybe I can find a gaudy, nuveau riche lawn ornament to carry.

[K.Diesel]

12/22/09

Well, I'm stuck in a giant, gated suburb, full of mcmansions.

Sprints: 8x75'

They were done barefoot on fairly soft ground, and they really wore me out.

Where the heck did you two go that you can run barefoot? I literally had to go buy new snow boots last night! ;)

[Platus]

Where the heck did you two go that you can run barefoot? I literally had to go buy new snow boots last night! ;)Texas, dude, Texas.

But, in addition to lacking gym access, my girlfriend's entire family and I came down with a nasty flu this week. I couldn't even drink water without puking for 48 hours. It was an interesting experience, as the DOMS from the sprints lasted about 4 days due to the severe lack of nutrition. I am back to eating 5000+ calories of tacos and milk, so hopefully I won't have to endure a reset when I get back into the gym next week.

So, while sleeping the sickness off, I played around with a video of myself snatching about a month ago. I don't have access to Dartfish, but I do have access to professional video and animation software, so just 'hand-traced' the movement of my knees, hips, shoulders, elbows, and the path of the bar:

<object height="344" width="425">


<embed src="http://www.youtube.com/v/uLK-gaCbwtY&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="344" width="425"></object>

I think my form has improved since then, but in this instance, I think I am
A) initiating the 2nd pull too soon after the bar clears my knees
B) not keeping the bar close enough to my body
C) possibly, I am also using my arms (it could be an error in my animation, as I had a difficult time marking the elbow correctly, but it looks like my arms are not fully extended when the 2nd pull is initiated)

I'll try and make another one soon and see if I can see an improvement.

[Platus]

12/30/09

Squats: 285x3x5
Press: 155x4
Weighted Pullups: 35x5, 30x2x5
Cable Ab Pulldown: 140x5, 160x16

Scarecrow Clean: 45x2x5
Scarecrow Snatch: 45x2x5
Snatch Balance: 45x2x5
Hang Snatch: 45x2x5, 95x3
Power Snatch: 95x5

First real workout in almost 2 weeks, thanks to travel and the flu. I was happy to see that things were just about where I left them. The depth of the squats were good, but they were slow, and several of the last reps turned into partial goodmornings. I plan to keep adding weight until I actually fail the lift, then I'll reset one final time.

I got Greg Everett's book on Olympic Weightlifting (http://www.amazon.com/Olympic-Weightlifting-Complete-Athletes-Coaches/dp/0980011116/ref=sr_1_1?ie=UTF8&s=books&qid=1262224613&sr=8-1) for the holidays, and I cannot recommend it enough. It is really the O-Lift equivalent of SS in terms of the depth of analysis (though the authors disagree on some points of lift technique and programming, and I am going to stick with SS for all non-O-lift matters). I may have gotten a little carried away trying out some of the progressions for the snatch and clean, but I think that doing a bit of technical practice with low weights at the beginning or end of each workout will help me to clean up my form problems.

[Platus]

1/2/09

Front Squat (cleaning the bar): 135x3x3
Deadlift (alt. grip): 330x5
Bench: 190x3x5
Farmer's Walk: 85x100'x4

The practice with the O-lift progressions seems to be paying off - I was able to do the front squats without discomfort in my wrists. The deadlifts went ok, but I am having some really persistent DOMS from the last workout and it turned the lift into more a struggle that I had expected. The benches were quick and easy, as should be expected on a reset. Farmer's walks for some extra conditioning.

I saw a guy doing a proper bench at the gym (i.e. feet were not sticking straight up in the air) - turns out he's doing a 20 rep squat program, so I recommended SS. Hopefully, another convert.

[Sal Webber]

That video you made of your snatch is too cool. I agree with your self assessment. "A) initiating the 2nd pull too soon after the bar clears my knees
B) not keeping the bar close enough to my body" Initiating it too early will get the bar further away from you.

[Platus]

Thanks for your input, Webbie. I'll be making a new one in a couple of weeks - hopefully there will be some noticeable improvement.

[K.Diesel]

I saw a guy doing a proper bench at the gym (i.e. feet were not sticking straight up in the air) - turns out he's doing a 20 rep squat program, so I recommended SS. Hopefully, another convert.

Was this guy at the Y, or another gym? If he's at the Y, please introduce me to him. We'll work on him together. ;)

[Platus]

He was a little taller than and broader than me, with long dreds pulled back. A basketball player, and, seemingly, a nice guy.

[Platus]

1/5/09

Squat: 290x5,4 / 275x5
Press: 142x5x5
Weighted Chins: 35x5,4,4
Weighted Hypers: 65x2x12

Well, I stalled on squats again. It looks like I have stalled about every 30 lbs. (230, 260, now 290), which is not a good pattern. I noticed that my legs were extending before my back, so the lift was turning into a good morning. So, in part this is a form problem, and in part this a nutrition problem - i.e. I need to put more meat on my bones. I'll try 290 again at the end of the week and reset if it stalls again. The previous resets have been helpful, so hopefully one more won't hurt.

[msingh]

try smaller jumps on the squat.

[Platus]

try smaller jumps on the squat. Hmm... I hadn't really considered microloading the squat. I had just planned to keep resetting until I really felt like I'd exhausted SS, then move onto TM. I'll have to think about this new option.

What do other folks think?

[msingh]

Well that's what i am planning on doing. At the end of this month i should be around 115kg (250lb), and from there on, 1.25kg jumps for a total of 15kg per month, done for 2-3 months should get me in the 350s, and depending on how things go, another 3 months with the same jumps should be sustainable. It all depends on your goals and how you wish to program your lifts. Personally I am happy to stretch out the linear progression for as long as possible so microloading the squat is an easy choice. 15kg/month is definitely respectable progress by anyones book.

[K.Diesel]

I'm not a SS expert, but to me, it would seem like you haven't exhausted SS until you have microloaded for linear gains. Once you've stalled after microloading, then it's time to move on. Resetting is probably fine to do now, since you've rebounded nicely before, but microloading should let you get more out of the SS protocol you're following for squat.

[Platus]

Thanks K.Diesel and Msignh; I think I'm looking at a three-pronged approach:

1) EAT.
2) Reset again. At next stall, reset and microload (2.5 lbs Twice a week on the squat is still probably faster than TX on the squat).
3) Save nickles and dimes and get some expert coaching.

[Platus]

1/8/10

Front Squat: 135x3x3
Bench: 192.5x3x5
Power Clean: 155x3x3
Snatch: 120x3x3

Everything went pretty well. I had a little trouble getting my elbows around the bar on some of the cleans, but they weren't terrible - it is probably time to microload them, however.

I had to press out the last inch or so on the first set of power snatches, so I started doing 'real' snatches, though my hips were only moving down a couple of inches to get under the bar. I was surprised by just how much my 'core' was strained by staying in position when catching the bar. I had not been terribly interested in overhead squats, as they seemed sub-optimal to squats, but I think I can now see how they might play an important role in strengthening stability for the snatch.

[Platus]

1/11/10

Press: 160x3
Squat: 270x3x5
Weighted Pullup: 35x3x5
Cable Ab Pulldown: 170x2x10

I love it when TM intensity day goes well. I think the 160x3 puts me in position for 165x1 next week. Getting closer to a BW press...

I think I may have diagnosed part of my squat problem. Last time I stalled (@260) I was letting me knees slide too far forward. My recent stall (@290) seems, in part, due to my over-correcting and not letting my knees come forward enough, putting too much of the work on my quads.

[Mr.City]

That's a nice press.

[Platus]

Thanks! I think it is a combination of preceding SS with a lot of triceps-heavy BB BS and doing weekly weighted ab work. It is a welcome compensation for my regularly stalling squat.

[Platus]

My girlfriend finally conquered the empty bar for her presses:

http://www.youtube.com/watch?v=TaC7eJrBd8c

Our gym doesn't have any light bars, so she had to work her way up with dumbbells. It was a big accomplishment for her, so I am going to overlook some of the form weirdness for now - except for the thumbless grip (she misunderstood my telling her not to wrap her thumbs around the bar on the squat).

[Platus]

1/16/10

Front Squat: 135x2x3
Deadlift: 360x1, 315x3
Bench: 195x3x5

Everything went exactly as planned. The deadlift went up easier than I had expected (I hadn't tested a max effort in a month or two, and I underestimated it), but I figured there wasn't any risk in playing it safe and stopping there for the day.

[Platus]

1/18/10

Squat: 275x3x5
Press: 144x5x5,5,5,5,4
Barbell Row: 150x10
indoor rock-climbing

The squats were a bit slow at times, but there were no partial good-mornings. The presses were difficult to complete and I missed a rep on the last set. I might have gotten it with a longer rest period (4-5 minutes between sets), but I didn't want to be there all night. Still, I might need to adjust the sets/reps on my press volume day in the near future. Said friends challenged me to some rock climbing, so I cut the rows short.

[Platus]

1/20/10

Front Squats: 135x3x3
Bench: 160x3x3
Power Snatch: 122.5x3x3
Power Clean: 152.5x1,3,3
Snatch Grip Deadlift: 150x5, 165x5, 175x5

I have decided to switch my bench over to TM next week. I think I could get more linear progress out of my bench, but not while doing TM for my presses. I just couldn't recover from volume day on Monday.

The snatches weren't terrible. The Cleans were lousy - 2 reps of my first set landed mid-sternum. I think doing the two lifts back-to-back was crossing some wires. I may have to do them on separate days.

[Platus]

1/22/10

Squat: 280x3x5
Press: 165x2
Weighted Chins: 25x3x5
Cable Ab Pulldown: 180x10
Weighted Decline Situp: 45x5, 95x5

The squats felt heavy, but I maintained good speed and back extension; with any luck I should be able to hit 300 in a couple of weeks. The presses felt relatively easy, but progress will be slower now that my benches will be TM as well.

[Platus]

1/25/10

Squat: 225x2x3
Deadlift: 335x3,2
Bench: 175x5, 170x4x5
Kroc Rows: 70x22
Hang Clean: 45x2x10

I switched my benches over to TM, but I could feel that 175 was probably too high to begin with. I also widened my grip, which felt much better and seemed to make my bar path more consistent. My grip failed on the deadlifts; I am going to have to pick up some chalk before my next session.

[Platus]

1/27/09

Squat: 285x3x5
Press: 115x3x3
Barbell Row: 165x8

It seems like the reset will be successful; the squats were hard but there was no good-morning-like weirdness. That said, I have really got to put on some weight or else another stall may not be far away. I ran out of time and had to skip my remaining sets of rows.

[Platus]

1/30/10

Front Squat: 140x3x3
Floor Press: 215x2
Bodyweight Dips: 3x5
SLDL: 165x6, 185x6, 205x6, 225x6, 240x6

Well, I am snowed in. Once again, I had to break out the 1" walmart bar and get creative.

Today was supposed to be my intensity day for my bench, but I don't have a bench, so I decided to try a 1rm floor press. But I don't even have 45" plates, so I couldn't just squeeze under the bar. Instead, I had two friends deadlift the bar, and I wiggled underneath. After I locked the bar out twice said friends held onto it while I got out from underneath. The floor presses were paused at the bottom, but I find that I am stronger at lockout than at getting the bar off my chest, so I think this was probably above my regular bench 1rm.

[Platus]

2/2/10

Press: 140x7x5

Snowed in again, so I couldn't do my squats. I was supposed to do 145x5x5 for volume day on the press, but I didn't have the correct weight increments at the house so I upped the volume.

[K.Diesel]

Snowed in again, so I couldn't do my squats.

You out of town? Because if you're snowed in now, stay there. Maryland west of the Chesapeake is about to get dumped on (Fri & Sat)

[Platus]

2/3/10

Squats: 290x3x5
Chins: 10,8

The squat reset and extra milk seems to have done its job. 290 actually felt easier than 285 did. I don't think that I've experienced that in a while. I feel like I'm on course to reaching or getting near sets of 315 in the next month - it would be great to do that without another reset.

[Platus]

You out of town? Because if you're snowed in now, stay there. Maryland west of the Chesapeake is about to get dumped on (Fri & Sat)I'm in town and that was just an exaggeration. I got home late from work wouldn't have been able to finish my volume day of presses before the gym closed anyway. The snow was just the last straw.

[Platus]

My girlfriend was doing deadlifts tonight and I noticed an odd form problem:

She squatted 105x3x5 last week, but has trouble doing a single set of 135x5 for deadlifts. I had her do five singles with 60sec. rest. The problem is that she cannot get into proper back position with the bar over her mid-foot. She claims that she is too short - 4'11" - but I know there are shorter powerlifters out there.

It seems like the bar comes into contact with her shin when the bar is still over her toes. In order to get the bar over mid-foot she has to extend her leg so much that her back is very close to horizontal. So, in either position, the lifting mechanics seem to limit the contribution that her legs can make.

I will take some footage next time and see if my analysis is accurate at all.

[Platus]

2/6/10

Snowed in again, so I did what I could:

Squat: 125x2x5
Press: 155x5
SLDL: 165x6, 185x6, 200x6, 220x6, 245x6

Hopefully things will clear up quickly so I can get back on schedule on Monday.

[Mr.City]

My girlfriend was doing deadlifts tonight and I noticed an odd form problem:

She squatted 105x3x5 last week, but has trouble doing a single set of 135x5 for deadlifts. I had her do five singles with 60sec. rest. The problem is that she cannot get into proper back position with the bar over her mid-foot. She claims that she is too short - 4'11" - but I know there are shorter powerlifters out there.

It seems like the bar comes into contact with her shin when the bar is still over her toes. In order to get the bar over mid-foot she has to extend her leg so much that her back is very close to horizontal. So, in either position, the lifting mechanics seem to limit the contribution that her legs can make.

I will take some footage next time and see if my analysis is accurate at all.

This sounds very curious. How can the bar be in contact with her foot when it's over her toes. I can't grasp that.

[Platus]

She is very petite, and getting her knees high enough off the ground to get the bar over mid-foot means that her legs are more extended at the start of the pull than for most people. The day I made the post it was practically a SLDL.

We played around with it today and I think it has gotten better - bar over mid-foot, acceptable arching of the back. She is just going to have to pull from a more horizontal back position than others would.

[Mr.City]

What do you mean by "getting her knees high enough off the ground?" I've always got into position with stiff legs, bending down to get grab the bar, and then bending my knees until my shins touched the bar. Is this how you guys do it?

[Platus]

Yes, but when the 'bending the knees until my shins touch the bar' phase is complete, she is not far off from an SLDL stance. She has a MUCH easier time getting into position when there are 25's on the bar instead of 45's, so I think the problem is related to her height relative to the height of the bar off the ground. Which gets me to thinking that maybe she should just do them from a deficit this week and see how that goes.

[Scrofula]

I'm a short guy -- 5'6" -- and I have a similar problem. I think it has more to do with proportions than size -- long legs and short torso. Someone from these forums happened to be training at my gym, so he coached me through the standard SS-style deadlift setup. Same problem as above -- horizontal, curved back when the bar hit my shin. When I set my back, either the bar rolls forward or my scapula goes way behind the bar.

The solution I've been experimenting with is to let both of these things happen -- I set my back from almost a squatting position, bar over toes, scapula behind bar. I then intentionally shoot my hips up with the bar still on the ground, keeping my back tight, while rolling the bar back over mid foot. Looks kind of like an Olympic lifter preparing to clean. This still leaves me with the problem of having a pretty horizontal back angle, but I think that's just how it's going to be with my proportions. My deadlift is well ahead of my squat (though both are still pretty measly), and I don't tend to get a sore back, so maybe this is a reasonable workaround.

[Platus]

Thanks Scrofula, we'll give that a try.

[Platus]

2/8/10

Yet another make-shift at-home workout:

Front Squat: 135x2x5
Power Clean: 155x3,3,1 (last reps turned into clean-high pulls...)
Power Snatch: 124x3x3
Weighted Dips: 50x5x5

Cleans still need work; 2nd pull doesn't have enough power and 3rd pull is sloppy. Snatches were ok; I pressed a couple reps out here and there. My feet land too far apart, so I think I need to work with some snatch balances and overhead squats to get the foot position correct (I was going to do some of the latter today, but my crummy 5.5' bar doesn't allow me to get the proper hand spacing for them).

[Platus]

2/10/10

Still snowed in. Cabin fever setting in. Hopefully this'll stave off atrophy for a few more days.

Front Squat: 135x3x3
Good Mornings: 120x5x8
Press: 105x3x3
Pullups: 8, 9, 8

[Platus]

2/12/10

Floor Press: 210x3 (1 sec. pause at the bottom)
Deadlift: 270x2x8 (this is literally all the weight that I own)
Paused Jump Squat: 150x5x2 (see below for details of this nonsense)
Power Clean and Jerk: 160, 170

I am starting to get creative with training at home with only a cheap walmart bar. My biggest concerns are not being able to squat or deadlift with appropriate weights; for now, my solution is more volume and extra dynamic effort work. I don't expect to make any real gains, but it might help stave off atrophy by putting the strength I already have to work.

One challenging, but probably ill-devised thing I am doing is what I am calling a "paused jump squat":
step 1: power clean bar
step 2: squat jerk the bar overhead
step 3: lower the bar onto the back
step 4: perform 2 squats that pause at the bottom, and turn into jump squats on the way up
step 5: squat jerk the bar from behind the back and return it to the floor

I'd come up with a catchier name for this if it weren't a ridiculous and unlikely thing for someone to do.

The cleans at 150 felt way better than the cleans felt on Monday, so I decided try my luck with some heavier weights. My form degraded a bit at 170, but it was a decent lift. I think I was trying to keep my back to vertical before - in a sense, I think I was trying to use the same setup for my deadlift for my power clean. I seem to be better able to throw the weight up with my back a little more horizontal.

[BigJavs]

Kind of like the "Bear" complex with jumping.

[Platus]

Kind of like the "Bear" complex with jumping.

Interesting - I hadn't seen that WOD. I was struggling to find a way to make a 150-160lb squat challenging, despite being about 50% intensity.

[Platus]

2/13/10

Power Cleans followed by Front Squats (wamup): 65x2x5, 85x2, 105x2, 125x1, 145x1
Power Clean and jerk: 160x1,1,1
Front Squat: 160x7,8,4
Snatch Balance: 65x3x3

Being holed up in the house is starting to diminish my sanity.

Some observations:

I widened my stance for the pull of the clean and pointed my toes a little more forward; I am starting to see the different between the start of the clean and the start of the deadlift.

I am just not comfortable with getting under the bar - in the snatch, clean, or jerk. I am doing the 'power' variant of all of these movements. I may repeat this workout with lighter weights and try and see if I can start getting under the bar for real.

My rack position is still not quite right - the bar touches my delts, but my hands are still bearing some of the weight. I stopped my each set of front squats early because of the strain it was putting on my wrists. I think my elbows need to be higher, but the root cause might be my grip width. Or, maybe I need bigger delts. Then again, these are not mutually exclusive.

[K.Diesel]

Being holed up in the house is starting to diminish my sanity.


You haven't been able to get out yet? What part of town do you live in?

Don't feel too bad though. Remember Jamar? Huge guy, my height, hoodie, skull cap, gold teeth? Saw him at the gym tonight. He said it was his first time back in over a week. Claimed he was going crazy in the house, and will probably hit the gym for 6 days straight to get back on track. So you're not alone buddy.

Plus, your sanity is probably more affected by doing Bears than from cabin fever. I did them (no jumps) a few years ago. Then one day, I realized I must be crazy to do that complex on purpose. Haven't gone back since. They're a killer, and I admire anyone who does them.

[Platus]

I finally got out today. We're on one of smaller streets west of Eutaw, near Bolton Hill. The plow came at 3am yesterday morning; I know this because we were awoken by the work crew yelling at each other after getting the plow stuck in the snow. By 4am we were clear.

I probably would have just gone nuts and shoveled and pushed my car free, but I also had a really bad head cold, so I figured I might as well get some rest while work was canceled. I will be hitting the gym hard as soon as I can.

All in all, it wasn't too bad. I think being cooped up with a barbell and a lot of free time did wonders for my clean technique.

My girlfriend Thea is the real crazy one - she did this ridiculous complex with tabata-style pacing (20 sec. on, 10 sec. rest), bar loaded with 50lb. every other day all week:

lunge
goodmorning
push press
sldl
row
lunge
goodmorning
pushup
sldl
row

[K.Diesel]

You're right, she is crazy. That sounds harder than the stuff I see her doing at the Y. But if you're snowed in, why not?

Glad you're out. Hopefully I'll see you at the gym this week with your improved clean skills. I may be asking your help with mine in a few weeks.

[Platus]

2/16/10

Didn't have much time today:

Press: 145x5x5

[kittenSmash]

Damn dude, glad to hear you finally escaped. The weather you guys are having is crazy, then up here in WA it's already spring practically.

[Platus]

2/18/10

SLDL: 185x6, 205x6, 225x6, 255x3x6
Press: 105x3x3
Clean and Jerk: 125x1,1,1
Weight Situps: 65x5, 85x5, 105x5
Ab Roller: 2x10

Still not back on a regular gym schedule - will get back starting next week, schedule permitting.

[Platus]

2/21/10

Press: 162x2,3,4* (last rep on last set was a push press)
Good Morning: 105x3x8, 120x8, 130x8
Pendlay Row: 135x5, 150x5, 165x5, 185x5, 200x3
Curls: 65x10. 75x10, 85x10

Still waiting for my gym renewal to process... So, I'm glad to find that my pressing strength hasn't diminished.

[Platus]

2/23/10

Paused Jump Squats: 155x3x8
Snatch Grip Deadlift: 255x3x5
Weighted pushups: 25x5, 50x5, 75x5
Pushups: 30 (to failure)

The snatch grip deadlifts were really difficult to hold onto. Also, the pushups were interesting; before SS, I could easily do about 55-60 before failure. I was not fully recovered from my last workout, and I did some weighted work beforehand, but it was a real struggle to get to 30.

[Platus]

2/28/10

Hang Snatch: 105x5x3

I will be back in the gym on a regular schedule again starting tomorrow. I will be curious to see if being stuck training at home has actually helped my o-lifts.

I have been finding the hang snatch to be very helpful for working on two aspects of the snatch:

1) foot placement: I have been having trouble planting my feet in a good squatting position. Half of the time my feet land in a ridiculously wide stance in an attempt to get under the bar without bending at the knee.

2) getting under the bar: I need to learn to get under the bar by squatting down, not by landing my feet 40" apart...

[Platus]

So, here's the plan once I get back on a proper schedule:

Monday
Squat: 3x5
Press / Bench: 5x5
Chinups: 3x5
Weighted Ab work: 3xfailure

Wednesday
Front Squat: 3x3
Press / Bench: 2x5 (light)
Deadlift 1x5 / Clean or Snatch 5x3

Friday
Squat: 3x5
Press / Bench: 1x1,2,3,5
Pullups: 3x5
Weight Ab work: 3xfailure

I may add in some extra O-lift work on an off day, probably Saturdays. Other than that, I may add in some occasional assistance work, such as: farmer's walks, kroc rows, bent-over rows, SLDL, hyperextensions, etc.

And, here are my goals for the spring (I don't know what my current maxes are for bench or squat, so I'm basing this on sets across):

Squat: 295x3x5 --> 330x3x5
Press: 165x2 --> 180x1
Bench: 192.5x3x5 --> 225x1
Deadlift: 360x1 --> 400x1
Power Clean: 170x1 --> 190x1
Power Snatch: 135x1 --> 155x1

[Platus]

3/1/10

Hang Snatch: 100x3x3
Snatch: 140*
Front Squat: 135x3, 155x2, 185x1
Deadlift: 340x5
Bench: 170x5x5

FINALLY BACK IN THE GYM! It felt great to touch a real Olympic bar again.

*So, naturally, I overdid things by trying to do a snatch PR. It went up easily and I pulled under the bar smoothly. But then I pitched forward coming out of the hole. The YMCA doesn't have bumpers, so I foolishly tried to slow the descent of the bar and sprained my wrist in the process. It isn't too swollen and I was able to finish the rest of the workout pretty much unaffected, but I'm going to estimate that it'll be a couple of months before chinups are pain free again.

On a positive note, I finally got some chalk and I think it has largely eliminated my problems with deadlift grip strength.

[Platus]

3/5/10

Squat: 300, 290x2x5, 225x5
Bench: 205x3
Kroc Rows: 80x20

I checked my log... looks like I haven't done heavy back squats since the first week of February. Considering the circumstances I'd say things went well today. My posterior chain seems to have been kept strong with SLDL's and O-lifting, but I really hadn't been doing anything heavy below parallel. As a result, my adductors felt totally destroyed after my second work set - so I did a backoff set instead of a third work set at 290.

My wrist sprain seems to be recovering faster than last time - despite more initial pain and swelling. I wonder if it is just a fluke or if it is easier to recover from this sort of them when one is stronger. In any case, I found chinup to be unbearably painful so I subbed in some Kroc rows.

[Platus]

3/8/10

Perhaps my worst workout in months. I'll write out exactly what I did:

Squat: 290x2, 280x3, 280x2, 275x1, 225x5, 275x5
Press: 150x2, (push press) 150x3, 145x2, (push press) 145x3
Push Press: 150x5, 145x2x5

So... I think this was a combination of: toying with my squat bar position, sprained wrist, and rushing to get in and out of the gym. Add to that a thickheaded inability to accept that I may have to reset a little bit due to my recent layoff. I'd fail a set, drop the weight, finish the set, and then up the weight again for the next set.

On the press, I had no problem locking the weight out, but I just couldn't get the bar started; I think the pain from my wrist in the rack position was holding me back - I thought I could just push through it, but at some conscious or unconscious level my body just wouldn't push hard enough (kind of like what happens when your grip strength is failing on a deadlift). I tried to dip down as little as possible on the push press.

I'll see how Friday goes, but I am afraid a reset may be in order.

[Platus]

3/10/10

Front Squat: 155x3x3
Power Clean: 135x3, 160x3
Power Snatch: 130x2x3, 125x3
Hang Snatch: 95x3
Bench Press: 135x3x3
Weighted Hypers: 80x3x8

Not as bad as last workout, but still not great. My wrist is really making it difficult to clean with full force. The first set of cleans at 160 really hurt, so I switched to snatches, which seem to not aggravate the injury as much.

I may have to resort to lower weight and more reps for rehab during my next clean/snatch session.

[Platus]

3/12/10

First decent post-injury workout:

Press: 165x1, 170x1, 175x0
Push Press: 175x1
Squat: 285x3x5
Neutral Grip Chins: 3x5
One-Arm Snatches: 45x3, 65x3 (just for fun)

My wrist finally feels fine at the bottom of the press. 170 went up quickly and easily. 175 wasn't going to happen with a strict press, but it made for an easy push press. The squats went well, but on two of the sets the bar slipped down on my back little. I think I need to get the bar about an inch higher on my back. Chins still hurt my wrist pretty badly, so I just a few quick, bodyweight sets.

[K.Diesel]

You back at the Y yet? If so, I hope to catch up with you soon. I'll be back in there starting on Monday (M-W-F split).

[Platus]

Yep, I'm there MWF. I hope to see you soon - I could use a second opinion on my squats.

Since you're not there, I have been getting accosted by more and more improperly-formulated questions (a few people have really been bewildered by the sight of overhead pressing: "how can you do that without messing up your shoulders?" Answer: "don't do them in the smith machine."). It is a madhouse in there from about 6pm-8pm.

Also, I am interested in doing that NJ meet. On a good day, I think I could total about 930 right now. I'd love to hit 1000+ by the time of the meet.

[Platus]

3/15/10

Front Squat: 165x3x3
Deadlift: 345x5 (1st rep DO, rest alt. grip)
Bench Press: 175x5x5

It is nice when everything goes as planned.

[Platus]

3/17/10

Squats: 285x5, 285x3, 275x5
Press: 105x2x5
Weighted Chins: 25x3x5
Cable Ab Pulldown: 170x3x10

Last week the bar almost slipped off my back, so I thought I'd repeat the squats at 285 and play with a slightly higher bar position. However, the adjustment is harder than I expected - I got off balance onto my toes a couple of times and I ended up bailing out of my second set.

[Platus]

3/19/10

Today was AWESOME! I had a business meeting in D.C., so I took the rest of the day off with my girlfriend. We hit some museums and then stopped by Maryland's Supreme Sports Performance and Training (http://www.supremesportspt.com/supreme.aspx) on our way back home. If anyone is in the D.C Metro Area, I highly suggest that you take the time to check SSPT. They have everything you need for powerlifting, strongman, and Olympic lifting; they were also very personable and helpful.

Front Squat: 57.5kgx3x3
Bench Press: 210x2
Power Snatch: 57.5kgx3x3
Power Clean: 72.5kgx2x3
GHR: 10,12,8
Farmer's Walk (I am estimating weight per arm and distance): 30x70', 50x70', 80x140'

I didn't do all that well: I got so excited about having bumper plates and a real power rack, etc. that I sort of just ran around playing with things and wearing myself out before I set down for my workout.

Here's some footage of my first experience with bumper plates:

Power Snatch: http://www.youtube.com/watch?v=Rt-_q42FR5s
Power Clean: http://www.youtube.com/watch?v=Zb2enuKVdDY

Clearly, I need some technique practice. I am going to set aside some $ in the next month to go have a one-on-one training session with their Olympic lifting coach. (Edit: on frame-by-frame examination of the video, I think I can see a bit of double-knee bend on the O-lifts. Hooray for progress!).

[Platus]

3/23/10

Couldn't make it to the gym today; no rack at the house :(

Press: 145x7x5

[Platus]

3/26/10

Squat: 255x5, 265x5, 275x4
Press: 160x2
Weighted Chins: 25x3x5
Overhead Squat: 105x2x3

I think that I have cleaned up my squat form, but the transition from a so-dangerously-low-its-about-to-fall-off-my-back squat position to a proper low-bar position has really changed how much weight I can move. I will probably deload to 265x3x5 on Monday and proceed from there on linear progression.

I definitely overdid the pressing volume on Tuesday; I think I might up the intensity and lower the volume to 5x3 for my next press volume day.

I might start keeping a daily calorie and protein log, as my nutrition just isn't what it needs to be.

[K.Diesel]

3/19/10

Today was AWESOME! I had a business meeting in D.C., so I took the rest of the day off with my girlfriend. We hit some museums and then stopped by Maryland's Supreme Sports Performance and Training (http://www.supremesportspt.com/supreme.aspx) on our way back home. If anyone is in the D.C Metro Area, I highly suggest that you take the time to check SSPT. They have everything you need for powerlifting, strongman, and Olympic lifting; they were also very personable and helpful.

Front Squat: 57.5kgx3x3
Bench Press: 210x2
Power Snatch: 57.5kgx3x3
Power Clean: 72.5kgx2x3
GHR: 10,12,8
Farmer's Walk (I am estimating weight per arm and distance): 30x70', 50x70', 80x140'

I didn't do all that well: I got so excited about having bumper plates and a real power rack, etc. that I sort of just ran around playing with things and wearing myself out before I set down for my workout.

Here's some footage of my first experience with bumper plates:

Power Snatch: http://www.youtube.com/watch?v=Rt-_q42FR5s
Power Clean: http://www.youtube.com/watch?v=Zb2enuKVdDY

Clearly, I need some technique practice. I am going to set aside some $ in the next month to go have a one-on-one training session with their Olympic lifting coach. (Edit: on frame-by-frame examination of the video, I think I can see a bit of double-knee bend on the O-lifts. Hooray for progress!).

Glad you made it! You look like you were having so much fun with those bumpers - LOL! Cool stuff. How'd you like using that GHR?

[Platus]

How'd you like using that GHR?

It was nice. The motion felt more natural and comfortable on my joints than doing weighted hypers. I'm thinking about trying to go down there every other week or so.

[Platus]

3/29/10

Squat: 185x5, 205x3x3
Deadlift: 350x5
Bench: 177.5x5x5
"Kroc" rows: 85x20

I have taken front squats out of my routine until I am more confident in my back squat form. I was very happy with the deadlifts, as I think I am closing in on a 400# 1RM.

I also declare that this log is now an official "training" log. I am strongly considering participating in the NJ states at the end of July (my only hesitation in scheduling and travel arrangements). My goal is to total 1000+. The breakdown will hopefully be something like: 340/240/420.

Step 1: let me finish this gallon of milk...

[Mr.City]

Nice deadlift

[Platus]

Nice deadlift Thanks, dude.

3/31/10

Squat: 265x3x5, 225x2x5
Press: 105x2x5
BW Neutral Grip Chins: 2x10

I had K.Diesel take a look at my squats; I felt like I ironed out many of my form problems, but I had trouble hitting proper depth and my back looks like it was rounding a bit on the ascent. Here's the 2nd set at 265: <object height="405" width="500">


<embed src="http://www.youtube.com/v/RS5jF4K7LMA&hl=en_US&fs=1&rel=0&border=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="405" width="500"></object> (http://www.youtube.com/watch?v=RS5jF4K7LMA)


I did a couple of backoff sets at 225; Kaisheem had a great, simple cue: "keep your abs tight." Focusing more attention on a tight 'core' and maintaining back extension made everything feel much better - I hit good depth and I really felt the 'groove,' which I had not felt on squats in a very long time.

If anyone sees anything that I should work on, let me know.

[Platus]

4/2/10

Squat: 210x3x3
Bench: 215, 220 !!!
Power Snatch: 128x5x3
Power Clean: 125x3, 145, 165

Two PR's today on the bench (thanks in part to K.Diesel's home-brew ammonia, which may or may not have helped, but which definitely made me feel like I had entered the world of powerlifting). I will shoot for 2 wheels in a couple of weeks.

I did some calculations in preparation for a meet at the end of July. Again, I'd like to total 1000+. This means that my lifts need to progress as follows:

Squat: 300 --> 340
Bench: 220 --> 240
Deadlift: 380 --> 420

So, that means that I need each lift to go up about 10lbs. a month for the next four months. I think this is well within the realm of possibility. I plan to continue my current combination of SS and TM during this time.

[Platus]

4/5/10

Press: 150x5x3
Weighted Chins: 25x3x5

I got to the gym very late today, so I'm postponing my squat session until tomorrow or Wed. The last couple of weeks I felt like my press intensity day really suffered from too much volume (like doing 145x5x7) on Mondays. I upped the weight and dropped the volume this week, so hopefully I'll see some improvement in my Friday performance.

[Platus]

4/7/10

Got to the gym very late again:

Squat: 270x5, 270x0!?!?, 270x2x5
Weighted Situps: 45x10, 75x10

The squats were disconcertingly difficult. The last rep of each set was a little too slow. On the first rep of set #2 I got wildly out of position and just sort of collapsed onto one knee. Luckily, my spotter was quick and once I got my foot back in position under me I was able to get back up mostly under my own strength. Not sure what to do except keep squatting.

I will try and squeeze in some presses and deadlifts tomorrow before I leave town for the a 3-day weekend.

[Sami]

How did you embed that video? I tried copying the code and replacing my own video link, but it didn't work. Where are you getting the code from?

[Platus]

Youtube provides you with code for embedding files in html pages.

[Platus]

4/19/10

Squat: 225x3x3
Deadlift: 355x3, 355x2.5
Bench: 180x5x5

I missed almost two weeks of training due to travel and working overtime in preparation for said travel. I thought about doing a slight deload, but I am glad that I just went ahead. The benches felt surprisingly easy. The deadlifts felt a little harder; I was lifting in a new gym and the floor was entirely padded with rubber, so that might have something to do with it - or maybe not.

Also, this was my first time lifting with my new Elitefts 12mm, double-prong belt. Once I started to get it broken in it felt really good and solid. However, after my deadlifts I got stuck in the belt for about 5 minutes. I gave myself a nice abrasion on my side getting it off.

[Mr.City]

Always so embarrassing to get stuck in the belt. Did you break it in like they featured on 70's big? Ever since I watched their belt vid, I was always tighten my belt with Rip's "vice method."

[Platus]

Always so embarrassing to get stuck in the belt. Did you break it in like they featured on 70's big? Ever since I watched their belt vid, I was always tighten my belt with Rip's "vice method."I did use Rip's method. In fact, that was the problem. I wanted to tighten it up just a bit more before my deadlift workset. It didn't help that my girlfriend was laughing at me the whole time.

Apart from that fiasco, I think I am happy with the belt. It feels extremely solid. I will switch to it for squats and deads, and I will stick with my velco belt for benches and presses. I'll have to experiment on cleans and snatches to see which I prefer.

[Platus]

4/21/10

Strict Press: 115x3x3

4/23/10

Bench: 225x1
Squat: 275x3x5
Rack Pull (1" below knee) 340, 360, 380, 395, 405

I finally hit 2 wheels in the bench; it was slow, but not too hard. The squats felt really good - the reps felt faster than my session at 270.

I was at yet another new gym tonight - one outfitted with one real power rack. After the excitement of my 2 wheel bench, I got to thinking that I could probably hit 4 wheels on a rack pull. It turns out that I was correct, though I am not sure how useful doing this was.

[Platus]

4/27/10

Press: 150x5x5

Just had a quick session before work - I'll have to pick up my squats tomorrow.

[Platus]

4/28/10

Squats: 225x3x3
Bench: 135x2x5
Power Snatch: 60kgx3, 57kgx2x3
Power Clean: 70kgx3, 75kgx2

Just a light recovery day and some O-lifts.

[Platus]

5/10/10

Just starting back after missing a week and a half: I had a boatload of freelance work come in at once, and I had to work some 16+ hour days.

Squat: 270x2x5
Press: 145x5x3

I probably should have started lower on the squats in order to better acclimate myself. My right hamstring felt very tight after my second set so I decide to just do some backoff sets. The presses were extremely difficult, but this is usually the case after a significant layoff.

Unfortunately, I'll be traveling abroad for the first two weeks in June, so I only have about 3 weeks until I have to take another training break.

[kittenSmash]

Was wondering where you've been man. 16hr days are brutal, I thought training after 11hrs was bad. I'm a girl. At least you didn't have to take a big reset coming back. No chance to train when traveling?

[Platus]

Was wondering where you've been man. 16hr days are brutal, I thought training after 11hrs was bad. I'm a girl. At least you didn't have to take a big reset coming back. Well, it wouldn't have been too bad if I hadn't gotten a lousy headcold at the same time. I think the reset is less from missed training and more due to being sick and not eating enough - I have a bad habit of getting busy at work and forgetting to take a lunch break.


No chance to train when traveling?I am going to be in the Philippines visiting my girlfriend's family. I think I can find an acceptable gym in Manila, but I will be resorting to pushups, sprints, and the like when we're out of the city. On the plus side, I will get to eat tons of fresh fruit and pork while I am there.

[Platus]

I'll have to experiment on cleans and snatches to see which I prefer.

I tried doing cleans in my new belt. The thing is so thick that it snagged the bar on the way up. On the plus side, I think that means that the bar path was very close to my body.

[Platus]

5/15/10

Squat: 225x2x5
Press: 155x5.5
Deadlift: 360x2, 360x3

I was lifting at a new YMCA today. They frowned on the use of chalk, so I attempted a set of 5 deadlifts without it; the bar almost slipped out of my hands on the second rep, so I just went ahead and put on some chalk.

They are about the renovate this particular facility. I am worried about what that might mean, so I am going to draft a letter later tonight. They seemed open to patron suggestions. And I think I have the free time to pester them for the next couple of months.

Also, my Vulkan 5mm knee sleeves finally came in. I think they have eliminated the occasional minor aches that I was having in my knees following heavy squat and deadliftt days.

[Platus]

5/17/10

I was working late and waiting for some important files to export, so I wondered over to the office 'fitness center' for the first time. The heaviest weight that they had there was a 50# dumbbell, so I did what I could with it:

DB Press: 50x3x20
DB Snatch: 50x3x10
Lat Pulldown: 180x2x5

I goofed around with the cable leg press thingymajig for a bit, but gave up.

5/19/10

Squat: 270x3x5
Press: 125x2x5

The squats felt pretty good. I think that if I could just get on a regular training schedule again I could make good progress. We'll have to see how that goes...

[Platus]

5/21/10

Squat: 225x3x3
Bench: 205x2
Power clean: 165, 160, 155x2x3
Power Snatch: 125x2x3
Press: 135x8
Ab wheel from feet: 2x12

Sort of all over the place today.

[Platus]

5/26/10

I had a really busy day at work and I was all set to blow off some steam in the gym. When I got there, I was informed that all the weight equipment had been moved so that they could put in new flooring. The desk attendant tried really hard to get me to go try out the new aerobics room...

I had to slink back home and use my 'fitness bar.'

Clean and Jerk (from deficit): 45x5, 75x3, 95x3, 115x2, 135x1, 155x1, 165x0, 160x5
Press (cleaned from floor): 145x3x5
SLDL (from deficit): 220x5, 230x5, 240x5, 250x5

My cleans at 160 felt great - I had a good second pull, my feet left the floor, I caught the bar on my shoulders. But, every time I tried 165 the lift turned into a clean pull.

[Platus]

5/28/10

Power Snatch (from deficit): 130x15x1 (1 every minute)
BW Dips: 5x5
GHR: 8, 15, 12
Kroc Rows: 90x18

The first 10 snatches were not too bad. The last 5 had a little bit of press out and I kept catching the bar a little in front of my body, instead of directly overhead. Hopefully I can get in one more good squat workout before I leave for vacation.

[Platus]

Clean and press: 160, 165, 170
Clean and jerk: 160x3
Dips: 12, 10, 10, 10

[Platus]

6/5/10

Squat: 275, 295, 305x0, 225x5
Press: 145x3x5
Deadlift: warmups only

6/7/10

Power Snatch: 115, 125, 135 (PR!)
Power C&J: 165x3
Bench: 175x3x5
Pullups: 2x5
Front Squat: 175, 185, 195, 200

I have been in the Philippines visiting my girlfriend's family and doing some hard-core beach vacationing. It is about 35 degrees Celsius in the gyms here. This is awesome in that I need fewer warmups; I felt so limber that I tried hitting some PR's. The downside is that after about 45 minutes of training I feel like I am on the threshold of heat stroke.

I'll right a longer post on the state of Filipino gym culture at a later date. Suffice to say, it is a gold mine of silly bs.

[K.Diesel]

PRs while on vacation in foreign lands. That, my friend, is true awesomeness.

Can't wait to hear about gym culture over there.

[Platus]

PRs while on vacation in foreign lands. That, my friend, is true awesomeness.

Can't wait to hear about gym culture over there.

I underestimated the strength of equatorial sun, so my back is as red as a ripe tomato right now. Training might be on hold until I'm back in Baltimore.

On the plus side, force feeding by my girlfriend's relatives has finally made me an 'adult male': the scale at the spa reads 200lbs. All it took was fried pork at pretty much every meal.

[Platus]

7/14/10

Squat: 205x3x5
Press: 115x3x5
Chins: 8,6,5
Cable Ab Pulldown: "190"x3x10
Barbell Curls: 65x3x10

Calories= approx. 3800
Protein= approx. 120g

Well, I missed about a month's worth of training due to travel, some severe illness, starting a new position at work, and having to move to a new house. It was a lot to take on at once. I am going back on linear progression at least until I hit my previous PR's.

I am going to keep a log of my caloric and protein intake. As today's numbers demonstrate, I am just not eating enough. I hope to do the program correctly this time around - hopefully I can hit some new PR's while staying on linear progression.

[msingh]

Whats your bodyweight atm? edit oh i saw you wrote 200lb. 3800 kcal sounds fine for a 90kg guy, i think. Probably want to get that protein value up though, it should be around 200g.

[Platus]

Whats your bodyweight atm? edit oh i saw you wrote 200lb. 3800 kcal sounds fine for a 90kg guy, i think. Probably want to get that protein value up though, it should be around 200g.

Unfortunately, I think I lost some weight over the last month, but I hope to get back to 200+ asap. I just need to get back on full GOMAD.

[Platus]

7/16/10

Squat: 185x3x3
Deadlift: 315x6
Rack Pull: 315x5, 365, 405
Bench: 165x3x5 (all paused reps)
BW Dip: 10,7,7

I had serious DOMS from Monday, so I decided to go light on the squats. I feel much more limber now. I think moving heavy boxes all throughout June helped keep my back strong, but my legs have weakened a bit - I felt like the deadlifts fried my legs, but barely made my back tired, so I decided to do some rack pulls from knee level. The benches felt very easy. I want to get back to pre-hiatus levels ASAP, but I am worried that I am going to overdo things... we'll see.

[Platus]

7/19/10

Squat: 215x3x5
Press: 125x3x5
Chins: 8,7,6
Cable Ab Pulldown: "150"x2x10
Snatch: 45x5, 95x3, 115, 125x3
Clean and Jerk: 125x3

The squats were disconcertingly difficult. My posterior chain feels great, but I think I have to give my quads and adductors time to catch back up. I'll jump to 225 on Friday and then start loading in 5" increments from there... it looks like 6 weeks or so until I get back to where I was.

[Platus]

7/21/10

Front Squat: 155x3x3
Deadlift: 325x5
Bench: 170x3x5

Everything seems to be progressing pretty smoothly now. I just have to decide how much further I want to try and go with 10# jumps on squat and deadlift.

Yesterday I took in about 4700 calories and 160 grams of protein, so I think my eating is getting better too

[Platus]

7/23/10

Press: 135x3x5
Squat: 225x3x5
BB Row: 135x5, 185x5
Kroc Row: 80x15

Well, I took another 10# jump on the core lifts. Everything felt strong, and I am tempted to take another big jump on Monday. I'll base my decision on how much food I can cram in over the weekend.

[Platus]

7/26/10

Front Squat: 165x3x3
Deadlift: 335x5
Bench Press: 175x3x5

Quick and easy. Took in around 4300 calories and 180 grams of protein today. If the scale at the Y is to be trusted, I have put on about 5lbs. in the last week.

[Platus]

7/28/10

Squat: 235x3x5, 185x5
Press: 140x3x5
Chins: 8,6,5
Cable Ab Pulldown: "190"x10,12
Dumbbell Curls: 35x12

All went well except for the chins. I am going to guess that my poor performance is related to the heavy presses combined with the fact that I have put on 10# in 2 weeks.

[Platus]

7/31/10

Front Squat: 175x3x3
Bench: 180x3x5
Deadlift: 345x5
Clean and Jerk: 135, 145, 155, 160

This was my first workout in my new rogue .5" shoes. I did not notice any change in my lifting mechanics. I think the heel height was nearly identical to old sneakers I was using previously. I had been doing my work sets barefoot for the last year, so the stability wasn't extremely different, but I did feel a little more stable.

Everything felt great. The last 2 reps of the deadlift were difficult due to grip issues. I just need to pick up some more chalk and I'll be fine. I think maybe one more round of deadlifts and then I'll start alternating power cleans again.

It's been about 2 weeks since I started training again. I am pleased with the speed of my progress. Here's how much further I have to go to start hitting new 3x5 PR's:

Squat: 235-->280 (about 3-4 weeks)
Deadlift: 345-->355 (about 2 weeks)
Bench: 280-->290 (about 2 weeks)
Press: 140-->150 (about a week)

Having already been there once is probably a major factor in my performance on this round of SS, but I think eating correctly has had the greater impact. I feel like I might be able to breeze past my previous PR's (from when I was on TM!) on linear progression. Here's to another gallon of milk!

Also, I think I have been better about taking daily and post-workout supplements:

Morning: fish oil, multi-vitamins
post-workout: glutamine powder, waxy maize, and creatine with whole milk

[Platus]

And, here's a silly new tool that I found on Sami's log:

http://www.myfitnesspal.com/food/diary/Platus

It sure doesn't like the amount of protein I am getting...

[Platus]

8/6/10

Today, I went over to Dumbarton Barbell in Towson. I can't believe that I didn't know about this place sooner. I'm going to have to talk to them about making a website or something, as there are plenty of good lifters in Baltimore that should no longer have to suffer the indignities of the YMCA. And it's only $84 a year!

Needless to say, I went a bit overboard. I got about 3 hours of sleep a night for most of this week (a bit overloaded at work), and I had planned to drop the volume a bit today to recuperate. So much for that...

Squat: 245x3x3
Press: 145x3x3
Press starts: 165x3x3
Power Clean: 72kgx3x3
Power Snatch: 60kgx3x2
Jerk from blocks: 70kgx1,1,1
Chins: 10,6
Ring Dips: 5,5,5
Thick Bar Deadlift: 170x2x5 + one static hold

We'll see how I feel tomorrow. I hoping to stuff down as much food as humanly possible over the weekend and start back on SS on Monday.

[Platus]

8/9/10

Front Squat: 180x1,2,1
Deadlift: 355x5 PR
Bench: 185x3x5
Power Snatch: 40kgx3, 50kgx2, 60kgx1, 65kgx0,0
Kroc Row: 85x12

Wooo! I think that is a deadlift PR. It really felt easy, so I might go to 365 next week before switching down to 5lb. increases. Either way, I am now in striking distance of a 400lb. pull. The bench also went well - I'll see how 190 feels, but I'd love to get up to 200x3x5 before microloading.

[Mr.City]

Nice job on the deadlift

[Platus]

Nice job on the deadlift Thanks. I've felt really good on this current run on SS. I'm about to hit some new PR's, on linear progression, without microloading. I owe it all to milk.

[Platus]

8/11/10

Squat: 250x3x5
Press: 147.5x3x5
Chins: 8,7,6
Power Cleans: 40kgx3, 60kg, 70kg, 75kgx0

I felt a little beat up from the deadlifts on Monday, so I decided to start microloading the press. It was a good decision - I barely finished my last set. I'm piling on the milk and crossing my fingers that my bench doesn't stall on Friday. I am still very excited about having access to good bumpers, so I threw in some cleans for fun.

Also, I took some video of my squats, and I think I see some knee sliding at the bottom. I might have to break out the TUBOW and do some light technique sets.

[Platus]

8/13/10

Power Cleans: 40kgx5, 50kgx5, 60kgx3, 65kg, 70kg, 75kgx5x3 PR
Hang Cleans: 40kgx10, 45kgx5, 50kgx3, 55kgx3
TUBOW squats: 135x2x5, 135x10
Bench Press: 190x3x5 PR

I was feeling a bit beat up, so I decided to start alternating deadlifts with power cleans. I also decided to back off and do some technique work on my cleans and my squats.

I was rather surprised that my cleans went so well. I had a couple of errors where I caught the weight a little too much with my arms, but I think they all had a good second pull. This is the first time I have had extended access to bumpers; I think my progress is due to a combination of adding clean and snatch technique work to almost every session, plus being able to pull with greater confidence when I know I can safely drop the weight if I miss.

The bench press was difficult, but I am still optimistic that I can hit 200x3x5 before having to reset or microload on linear progression.

[Platus]

8/16/10

Squat: 255x3x5
Press: 150x3x5
Chins: 10,7,6
Back Extension: 8, 8, +60lbs.x6
Pendlay Row: 135x5, 155x5, 175x3

The TUBOW squats last week really paid off. I felt in the 'groove' in a way I hadn't felt in weeks. I will keep doing them on my light squat day and see how it goes.

The presses felt good, but I got out of position and had to push press the last rep on the last set. I think I will go to 152# next session, as it was more of a technique issue than a strength issue.

I tried out the new gym's back extension machine. I didn't care for it much - I kept sliding out of position. I really like extensions and hypers, but I may have to switch them out for goodmornings, as this gym doesn't have the proper equipment.

[Platus]

8/18/10

I put in a ton of overtime and missed a good bit of sleep over the last two days, but my new 16# shot put arrived in the mail today. I skipped the gym in favor of some throwing practice.

I haven't really thrown before, but I thought that it would be fun to have another strength sport to dabble in, beyond powerlifting and olympic lifting. Also, picking up a heavy object and throwing it has a certain nostalgia for me. When I was little, my fiends and I would build forts in the woods and see who could throw old cinder blocks the farthest. There's something deceptively simple and enjoyable about the act, as an expression of one's physical capacity. It was certainly a welcome respite from the heady toil of marathon video editing at work.

Needless to say, my results were pretty lackluster. It'll be interesting to see how and if I improve.

16# shot (glide): 5x3. My best was around 25', but I am just estimating the distance by pacing.

[Platus]

8/20/10

Full Clean: 20kgx2x5, 40kgx1x5, 60kgx3x3
Deadlift: 365x2x3
Bench: 195x3x5

I probably should have only gone up 5# on the deadlift. The third rep was pretty slow, and I decided to just do two smaller sets rather than risk stalling out on a set of 5. I'm not sure if I want to add weight and keep doing 2x3 or try to repeat 365x5.

I had some slow reps on the bench, but it felt good and solid overall. After I hit 200x3x5 I'll start microloading.

[Platus]

8/21/10

Some more throwing practice:

Standing Throw w/ 16# shot: 3x3
Glide Drill: 2x10
Full Put: 3x3

As I expected, I am still terrible at this. I think my best today was no more than during my last session (so say the divots in the park across from my house). But, I am finding throwing to be a good bit of fun and an interesting way to demonstrate the strength that I have been gaining in the weight room.

[Platus]

8/23/10

Press: 152x3x5 PR
Squat: 260x3x5
Chins: 10,7
Cable Ab Pulldown: "150"x3x10
Power Snatch: 20kgx5, 40kgx3, 50kgx1, 60kgx1, 65kgx0,0
Power Clean: 60kg, 70kg, 75kg, 77.5kgx0,0

The presses were mighty good - not a hint of push pressing on any reps - despite hitting the side of the rack and having to reposition my feet while holding the weight overhead (this happened twice).

[Platus]

8/25/10

Bench: 200x3x5 PR
Power Clean: 75kgx2x3, 77.5kgx1x4
Sled Drag: 135+sledx50'x6

I was pleasantly surprised at how easy the benches were - I might go up another 5# on Monday. I cut the power cleans short to try out some sled dragging; much as I expected, I am not in great condition - After 6 rounds I was beat.

On the plus side, I was informed today that my dues at my new gym (a paltry $84 a year) entitle me to make suggestions on what equipment to purchase and/or repair. My votes are going towards a GHR or Prowler - or maybe a really good olympic bar. :)

[Platus]

8/27/10

Press: 154x3x5 PR
Squat: 265x3x5
Ab Machine: "110"x3x10

The weights are starting to feel quite heavy. I'll pile on some more milk tonight...

[Platus]

8/30/10

Clean and Front Squat: 135x3x3
Bench: 205x5,5,4.5 PR
Deadlift: 370x5 PR

I finally stalled out on the bench. I'll repeat the weight and microload for a couple of sessions and see if I can squeeze a little more out of linear progression. The deadlifts were easier than I expected, based on my performance at 365.

[Platus]

9/2/10

Press: 156x3x5 PR
Squat: 270x3x5
Chins: 10,8,6
Ab machine: "90"x10, "110"x10, "130"x10

Everything felt really strong today - the presses were much easier than I expected. I took Wednesday off to just rest; I think it helped to dissipate some accumulated fatigue.

[Platus]

9/7/10

Bench: 205x3x5 PR
Power Clean: 75kgx2x3
Power Snatch: 62.5kgx4x2
Front Squat: 155x3, 185x3, 195x3 PR

The last rep of each bench set was a total grinder. My last rep on the last set took at least 3 seconds to press; I have to give credit to my girlfriend for knowing to not touch the bar and to just keep shouting encouragement as long as the bar was moving, however slowly it went.

A couple of my snatches turned into muscle snatches. I haven't put in as much practice time on them lately, as I am trying to focus more attention on my core lifts as my quick linear gains are starting to slow down.

[Platus]

9/8/10

Shot Put (glide): 16#x2x5
Standing Throw: 16#x2x5
Underhand Shot Put Throw: 16#x2x5
Medicine Ball Chest Pass: 12#x2x10

I was helping some my girlfriend do some conditioning work (throwing and sprints) and I decided to do some throwing practice while she was resting.

------------------

Rumor has it that MD State powerlifting championships might be scheduled for late November. I had been planning on doing an early Dec. meet at my new gym, but I think I'll do MD States instead (the other meet is only push/pull, and I don't want to pay for both). My goal will be total at or above 1000. I am not going to worry about weight classes or ranking at this meet. I think my goal is realistic. Here's how things break down:

Current work set PR's:

Squat: 275x3x5
Bench: 205x3x5
Deadlift: 370x5

I haven't tested 1RM maxes since before my layoff over the summer, but I'd say that a good estimate would be:

Squat: 300
Bench: 230
Deadlift: 400
Total: 930

That leaves 70 lbs. to gain in 10 weeks. My gains have slowed down, but I am still making linear progress; adding 7 lbs. a week to the contested lifts might be just within the realm of possibility.

[Platus]

9/11/10

Shot Put (glide): 16#x2x8
Standing Throw: 16#x2x8
Underhand Shot Put Throw: 16#x2x8
Bunny Hops: 4x60'

My parents were in town so I ran out of time to hit the gym. It looks like throwing practice and light plyometrics is probably going to become my standard at-home training.

[Platus]

9/13/10

Press: 158x3x5 PR
Squat: 275x3x5 PR
Chins: 10,7,6
Back Extension: 3x10
Barbell curl: 45x2x15

Today's workout felt very strong. I think this owes to a couple of factors: 1) my parents were in town for the last 3 days, so I was very well fed. 2) doing plyo routines over the weekend seems to have helped me refine the movement pattern of my squat. It is probably too early to really stand by the second statement, but, I based my squat stance on what stance width worked best for hopping (about 1"-1." wider than my stance had been). The results were good enough that I will try to sneak in at least 1 basic plyo workout each week. My entire posterior chain felt much tighter than usual. I accidentally went way too deep on my second to last squat and I still felt like I came out of the hole with good force. Maybe it's just a fluke, but I doubt it.

My next round of presses will be 160x3x5 - that's sets across for what used to be a max triple before my layoff this summer. That layoff was very fortuitous.

I'm gonna have some more milk and see if I can't get to 300x3x5 on linear progression.

[Platus]

9/15/10

Power Cleans: 30kgx2x5, 40kgx3, 50kgx3
Deadlift: 375x5 PR
Bench: 207x3x5 PR
Front Squat: 185x3, 195x3, 205x2

Lots 'o milk = continued bench progress. The deadlifts weren't too bad either.

[Platus]

9/20/10

Press: 160x3x5 PR
Squat: 280x3x5 PR
Chins: 10,8,7
Back Extensions: 12,15,15
Curls: 20x30, 40x20

My bodyweight is up to 205. Everything felt very easy - like I could have done 7 or 8 reps on my first set of presses or benches.

[Platus]

9/22/10

Power Cleans + Front Squat: 60kgx3x3
Deadlift: 385x5 PR
Bench: 210x2x5, 210x3,1,0

I had felt really strong in my squats and deadlifts, so I thought I'd try taking a 10# jump on deadlifts today. I finished the set, but there might have been some hitching on the last rep. I stalled out on my last set of benches - I'll repeat the weight next time.

[Platus]

9/27/10

Press: 163x3x5 PR
Squat: 285x3x5 PR
Chins: 10,9
Chest-Supported Row: 90x3x8

The presses were no problem at all. My training is getting exciting - in the spring, when I prematurely went onto TM for pressing movements, I could barely hit 165 for a double - now I'm about to hit 165x3x5 on linear progression. I think the quality of my training has been better, but I also think much of the difference is simply in the eating. I weighed in around 206 today, on an empty stomach.

Squats felt strong; I'm about to hit a bit of an overload at work, but if I can keep from getting too stressed out, I feel confident that I can get up to 315x3x5 before my first meet at the end of November.

[K.Diesel]

Looks like you had a MUCH better day at the gym than I did. 2 big PRs! Congrats buddy! Keep it rolling right on thru MD States.

[Platus]

Looks like you had a MUCH better day at the gym than I did. 2 big PRs! Congrats buddy! Keep it rolling right on thru MD States.

Thanks! I have the advantage of being a novice, so PR's are a weekly event.

[Platus]

10/6/10

Power Clean: 135x3
Front Squat: 135x3x3
Deadlift: 395x1.5, 405x1, 415x1

I've been doing lots of overtime lately. By time I got to the gym, I only had an hour, so I thought I'd work up to heavy set of 5's, but the second rep felt very slow. I decide to just do a couple heavy singles instead. I think I could have pulled as much as 430, but I figured I shouldn't push myself too far after missing more than a week.

[Platus]

10/11/10

Press: 165x3x5 PR
Squat: 290x3x5 PR
Barbell Curl: 30x15, 50x15, 70x10, 25x15

I considered resetting a bit, given the brief layoff and the problem with my deadlift work set last week. I'm glad that I just went ahead. I needed the PR's. With any luck, there's still time to get to around 315x3x5 before the meet in November.

[Platus]

10/13/10

Power Clean: 77.5kgx10x1
Power Snatch: 50kgx5x2
Snatch: 50kg, 60kg, 62.5kg, 65kg
Dips: bwx2x5, 25x3, 45x6,5,5
Ring Dips: bwx5,3
Good Mornings: 135x2x8

I got to the gym pretty late, and I thought I'd only have time for some olympic lifts; it turned out that the rec leader was already planning to stay late, and I ended up doing a number of odd assistance exercises.

[Platus]

10/15/10

Press: 167x3x5 PR
Squat: 295x3x5 PR
Chins: 25x2x5
Pendlay Row: 50kgx12, 55kgx12

I wasn't really recovered from Wed., so I barely finished my presses and squats. I need to up my eating in order to try and stay on linear progression for much longer.

[K.Diesel]

Way to get back on track this week. Your goal is well within your reach at this pace, based on what I see from your squat/DL activity.

Am I reading your log right - are your going on a month without bench pressing?

[Platus]

Am I reading your log right - are your going on a month without bench pressing?

Not intentionally, but now that you mention it, it looks like I've been missing my bench/deadlift day much more often than my squat/press sessions. Next Monday and Friday should be bench sessions; hopefully there will be some carryover from my press.

[Platus]

10/18/10

Deadlift: 390x2x3 PR
Bench: 210x3x5 PR
Front Squat: 205x3, 210x3, 215x3 PR
Dips: 3x5
Dumbbell Curls: 30x15,10

[Platus]

10/22/10

Press: 170x3x5 PR
Squat: 300x3x5 PR
Chins: 10,8,6
Dumbbell Curls: 25x2x15
Helping K.Diesel into his deadlift suit x 2

170 on Press and 300 on Squat used to be 1RM's before my layoff this summer. I have missed more than a few workouts since the summer, but I think I can safely say that my training and my eating are going much better now.

[Platus]

10/25/10

Snatch: 60kgx2, 62.5kgx1, 65kgx1, 67.5x2
Clean: 70kgx2, 75kgx2x2, 77kgx0,0, 70x4x1
Dips: 45x5, 50x5, 55x5
Farmer's Walk: 80x200'x2 (3 turns)
Chest-supported Row: 135x3x8

Sort of an odd day. I'll need to deload my olympic lifts and start programming them correctly...

[K.Diesel]

10/22/10

Press: 170x3x5 PR
Squat: 300x3x5 PR
Chins: 10,8,6
Dumbbell Curls: 25x2x15
Helping K.Diesel into his deadlift suit x 2

You crushed those presses and squats. I didn't really think you'd put the suit assists in your log though. HAHAHA! All you did was pull up the straps! Couldn't have been that hard.

Hey, do you realize that you're not on the preliminary roster for MD States? From what you said a while back, you should have been one of the first people to send in an entry.

[Platus]

I didn't really think you'd put the suit assists in your log though. HAHAHA! All you did was pull up the straps! Couldn't have been that hard.

lol, it wasn't really difficult, but it is a funny sort of activity.


Hey, do you realize that you're not on the preliminary roster for MD States? From what you said a while back, you should have been one of the first people to send in an entry.

I filled everything out, and then totally forgot to drop it in the mail. I just sent it off. I'm glad to see that the roster is not full.

I think I'll hit the weights hard tomorrow and Monday, but after that I might start my taper.

[LimieJosh]

10/22/10

Press: 170x3x5 PR


Very impressed with your progress on this. Congrats.

[K.Diesel]

I filled everything out, and then totally forgot to drop it in the mail. I just sent it off. I'm glad to see that the roster is not full.

That's hilarious. No worries. I have yet to see a local meet with a full roster.

[Mr.City]

Congrats on the squat PR

[Platus]

Very impressed with your progress on this. Congrats.
Congrats on the squat PRThanks! Here are few more PR's:

Press: 172x3x5 PR
Squat: 305x3x5 PR
Chins: 10,7,4
Power Snatch: 40kgx2x3, 50kgx2, 60kgx1, 62.5kgx1, 65kgx1, 67.5kgx1, 40kgx2x5

I think I'm getting close to a stall. The presses were very hard, and I found myself struggle to keep balanced. Probably 30-40% of those squats turned into goodmornings on the way up, though there were a few very good ones. It might be a good thing that I'm about to enter a short taper for the meet, as I think I'd need to do a reset or a deload soon (well, that and add a few pounds of bodyweight).

There are three weeks until the meet. I'm trying to develop a clear plan for what the taper should look like. I've been having trouble fitting 3 days of lifting in per week, due to my work schedule, so I'll be conservative with my expectations of how much more training I can fit in. I'm also only listing the contested lifts; I'll still be doing some accessory work. Lastly, this is lbs.xsetsxreps:

Week 1:
Monday: Bench 212x3x5, Deadlift 395x2x3
Friday: Squat 320x3x2

Week 2:
Monday: Bench 220x3x2, Deadlift 405x3x1
Friday: Squat 330x2x1, Bench 230x2x1, maybe a heavy walkout on squat

Week 3:
Monday: deload on all lifts, maybe a heavy walkout on squat
Wednesday: warmups only

Depending on how I feel during the next 3 weeks, I think my plan for the meet might look like:

Squat: 315, 335, 355
Bench: 215, 230, 240
Deadlift: 405, 430, 450

That might be playing it too safe on a few of the lifts; I'd really like to total over 1000, and this plan would mean I'd have to hit my first 2 attempts and get at least 1 of my third attempts. But, this is my first meet, and I'd hate to miss an early attempt by aiming too high.

[Platus]

Very impressed with your progress on this. Congrats.

Funny story:

Last week, one of the bodybuilders at my gym asked me about my pressing. I said that I wasn't really sure exactly why I was having such good luck with the lift. He said that it was probably because of my burgeoning yoke and shoulders. I told him that I thought that it was the opposite: I'm starting to get some mass because I'm lifting heavy overhead. He did not seem to follow my logic.

[Platus]

11/1/10

Deadlift: 395x1.5, 405, 425 PR, 405
Rack Pulls: 365x5, 405x5
Bench: 215x3x5 PR

I got a bit out of position on what I had planned to be a set of 3 deadlifts at 395. I make the decision to start going to heavy singles as I start my taper for the meet on the 20th. I initial thought I'd do singles at 405, but I let myself get goaded into a PR at 425. It felt slow, but everyone said that it looked strong, and that I could have probably pulled 435-440. If I pulled 440 at the meet, I'd be happy.

I felt like I was weakest at lockout, so I added some rack pulls from just below the knee. My lower back has been the weakest link my squat (hence my squats turning into goodmornings on some reps). We'll see if this strategy pays off; I could just as easily be overdoing things.

I widened my bench grip slightly (maybe 4 inches from the start of the inner knurling), and everything felt much easier. I had been using about the same grip for overhead presses as for benches. I'm cautiously optimistic about hitting 240+ at the meet.

Lastly, I've been experiencing from aches and pains in my left bicep. This may be the consequence of missing some heavy snatches the other day. It's something that I've had before, and it usually goes away if I give it some time to heal. Hopefully it won't turn into anything more serious over the next 3 weeks.

[K.Diesel]

Deleted duplicate message

[K.Diesel]

If you haven't already, read this about selecting attempts at the meet. It's very helpful...

http://www.marylandpowerlifting.com/page.asp?contentID=135

As for what to do during meet week, Matt gave me this template a while back. I haven't had a bad meet yet so I'm sticking with it until I have reason not to...

If I'm lifting on Saturday, I usually train on Tuesday but absolutely no later than Wednesday.

SQUAT (based off raw max, even if I'm lifting in gear). In your case, I'd base it off my projected/desired 3rd attempt.

[sets x reps]

50% x 3
60% x 2 x 3
70% x 3 x 2

BENCH PRESS (based off raw max, even if I'm lifting in gear). Same rule as squat.

50% x 3
60% x 2 x 3
70% x 2 x 2
75% x 3 x 1 (paused)




Your meet plan isn't too safe. Are any of your planned 2nd or 3rd attempts for PRs? If so, that's how it's supposed to go, unless your training cycle has dictated otherwise. (See above article)

[QUOTE=Platus;182129]11/1/10

Deadlift: 395x1.5, 405, 425 PR, 405
Rack Pulls: 365x5, 405x5
Bench: 215x3x5 PR

I got a bit out of position on what I had planned to be a set of 3 deadlifts at 395. I make the decision to start going to heavy singles as I start my taper for the meet on the 20th. I initial thought I'd do singles at 405, but I let myself get goaded into a PR at 425. It felt slow, but everyone said that it looked strong, and that I could have probably pulled 435-440. If I pulled 440 at the meet, I'd be happy.

I felt like I was weakest at lockout, so I added some rack pulls from just below the knee. My lower back has been the weakest link my squat (hence my squats turning into goodmornings on some reps). We'll see if this strategy pays off; I could just as easily be overdoing things.


Nice work on the deads and congrats on the PR! Don't push that DL too much more before the meet. If you think the 425 was slow and you're hoping for 440 at the meet, then scale back to singles at 410 next week.

As for the rack pulls, the latter is correct - you're overdoing things this close to the meet. I wouldn't do anything more than the core lifts next week, with the possible exception of triceps, biceps, calves, or abs. Maybe very light hamstring work like bodyweight GHRs or pull-thru's or something like that. But no way I'd do heavy rack pulls, RDLs or stuff like that. You're about as strong as you're going to get for the next 3 weeks. Now it's about getting your body and mind ready to demonstrate how strong you are on Nov. 20.

[Platus]

11/5/10

Press: 178x3x3 PR
Squat: 315x3x3 PR

I'm glad that I hit 315 for reps on linear progression, but I think I've got to drop the volume down a ways for the next 2 weeks in order to hit PRs at the meet.

Thanks for all the notes, Kaisheem. I have read that article, and I think I'm good with my openers being weights that I know I can triple. I will definitely be employing Matt's template during the last week before the meet.


Your meet plan isn't too safe. Are any of your planned 2nd or 3rd attempts for PRs?All of the 2nd and 3rd attempts would be PR's. I feel pretty confident about the 2nd attempts, less about the 3rd attempts. Do you think I should be a bit more conservative? Matt's article seems to suggest that saving PR's for the 3rd attempt would be more advisable.


If you think the 425 was slow and you're hoping for 440 at the meet, then scale back to singles at 410 next week. What do you think about me just doing some heavy singles or doubles on the core lifts next week, then doing Matt's template the final week? That would make next week look something like:

Monday:
Bench: 225x3x2
Deadlift: 405x5x1

Friday:
Light Presses: maybe 135x2x5
Squat: 320x5x1

Monday or Tuesday: Matt's template

[K.Diesel]

All of the 2nd and 3rd attempts would be PR's. I feel pretty confident about the 2nd attempts, less about the 3rd attempts. Do you think I should be a bit more conservative? Matt's article seems to suggest that saving PR's for the 3rd attempt would be more advisable.

What do you think about me just doing some heavy singles or doubles on the core lifts next week, then doing Matt's template the final week? That would make next week look something like:

Monday:
Bench: 225x3x2
Deadlift: 405x5x1

Friday:
Light Presses: maybe 135x2x5
Squat: 320x5x1

Monday or Tuesday: Matt's template

I guess I should have responded to this earlier. HAHA! PRs should be saved for 3rd attempts if that's what training dictates. That usually means you've been competing regularly, like 3 or more times per year or 3-4 months apart. Other circumstances could mean a different protocol. I hit a PR squat at my first meet in Aug. 08. However, that squat was really easy. Turns out I was stronger than I thought at the first meet. So at my second meet (that November), I opened with a PR squat, which I'll probably never do again. I know a guy who competed at the Arnold and went 9/9. He didn't attempt a PR in any lift, but still hit a PR total. I'm probably going to attempt a meet PR on my 2nd attempt for 2-3 lifts at the state meet, and may open with a squat PR at the American Open for the same reason I did 2 years ago.

These are examples of exceptional circumstances, but for the most part, I agree that the 3rd attempt is the time to go for a PR. If you've tripled 315 for 3 sets and you have never squatted more than that, then a PR on your second attempt isn't that big a deal. A smart way to be safe may be to open lighter, say at 140 kg (308 lbs), then go to 150 kg (330 lbs) then 160 kg (352 lbs).

If you haven't done that Monday workout already, I would do the presses with the deadlifts, and the bench presses with the squats, only because you're doing them on Friday, which will be 8 days out. Final roster is up by the way. You're in a 9-man 220 lb field, with 8 open lifters. Assuming the 9 of you comprise one flight, you can plan on an estimated 9 minutes between attempts.

[Platus]

Once again, thanks for your very insightful notes. I have had to work late the last two evenings, so I still haven't hit that Monday session. In light of my difficulty staying on schedule, I think I'll take your suggestion to lower the 2nd attempts to a number just above my current PRs. That will mean it will be harder to meet my target of a 1000+ total. These are not ideal circumstances, but I still think that competing will be an awesome adventure. I'd rather scale things back a little and hit at least 6/9, especially since this is my first meet. There will be plenty of PR's in the future (I mean, I'm still on linear progression for crying out loud).


Assuming the 9 of you comprise one flight, you can plan on an estimated 9 minutes between attempts.

Good to know. That sounds like exactly the right amount of rest between attempts. Looks like you've got the biggest flight. Do you have any major competition?

[Platus]

11/10/10

Press: 135x2x5
Deadlift: 405, 405, 405
Chins: 8,8

[K.Diesel]

Once again, thanks for your very insightful notes. I have had to work late the last two evenings, so I still haven't hit that Monday session. In light of my difficulty staying on schedule, I think I'll take your suggestion to lower the 2nd attempts to a number just above my current PRs. That will mean it will be harder to meet my target of a 1000+ total. These are not ideal circumstances, but I still think that competing will be an awesome adventure. I'd rather scale things back a little and hit at least 6/9, especially since this is my first meet. There will be plenty of PR's in the future (I mean, I'm still on linear progression for crying out loud).

That's the right outlook. It will be awesome. You're going to do better than 6/9 and hit PRs to boot, because we're going to make sure your attempts help you accomplish that. But that 6/9 is a good baseline. IMO, that's like PL minimum wage. We do all this work in the gym for weeks or months, pay an entry fee, possibly travel somewhere, and plus there's an audience. That's a lot of investment. We're looking for a payday at the end of it all. We go to the platform to collect, and to me, 6/9 is the least we should walk away with.

When do you think you'll be back at the gym? Tomorrow and/or Friday? Or are you hitting the Y on Saturday?


Good to know. That sounds like exactly the right amount of rest between attempts. Looks like you've got the biggest flight. Do you have any major competition?

LOL - I have no idea who most of those other 198 guys on the roster are. From what I can google, there seem to be a lot of guys from the MD CrossFit community who have entered this meet, and they're almost all my size! So I don't know what to expect. There is one guy on the roster who competed as a bench only competitor at the 2008 MD States, and he put up a crazy 336 (I think) at 198. I don't see any record of him for other meets, so I don't know what his squat and DL look like.

Honestly, I'd like to win this one, but that's not something you can always control. If a stronger guy shows up who selects good attempts and performs well, then congrats to him. My focus is on that total. 1300 raw. I'd rather hit that and lose than miss it and win.

[Platus]

When do you think you'll be back at the gym? Tomorrow and/or Friday? Or are you hitting the Y on Saturday?

I was planning on going tomorrow (Friday) and doing my last heavy bench and squat singles. Let me know if you want to meet up again; it would be cool to have a training partner for the last heavy day of training.

As per the 198's; I weighed about 206 with my clothes on at the gym yesterday. I think I need to grab a few more cheeseburgers so that I don't accidentally end up in the 198's. I'd rather be in the shorter flight.

[Platus]

11/12/10

Squat: 275, 300 320, 320x2, 320; Heavy Walkout: 360x45seconds

Everything felt really good. Heavy, but not too slow. I could have tripled 320 if I had to. The walkout also felt lighter than I expected it to. I think I am going to open with 308. I feel confident that I could hit 330 on the second attempt.

I'll hit my last set of benches tomorrow morning and then unwind and relax before the meet.

[K.Diesel]

Nice. Were you trying to send me a PM about this session? I got an e-mail from this site saying you sent me something, but my inbox was full. Glad things look good for your squats. Meet strategy sounds good. You're ready to rock and roll buddy!

By the way, have you heard about the new IPF weight classes? It won't affect this meet, but could be implemented in the U.S. next year.

[Platus]

I got an e-mail from this site saying you sent me something, but my inbox was full.

Actually, I was trying to see if you had a spare singlet, as my size is backordered at Inzer and Elitefts. But, one of the guys at Dumbarton has an extra he's going to give next week.


have you heard about the new IPF weight classes?

I did see that. It looks like I'd be right at the top of the '205' weight class.

[Platus]

11/13/10

Bench: 225x3x2

These could have easily been triples. I think the final plan will look something like this:

Squat: 140kg/308lb, 150kg/330lb, 157.5kg./347lb
Bench: 95kg/210lb, 105kg/230lb, 112.5kg/248lb
Deadlift: 180kg/397lb, 195kg.430lb, 202.5kg/446lb

The first attempts should be easy, as I have hit them in training many times. The second attempts are slight PR's that I feel confident about. The third attempts are all PR's by about 15-20lb, and may be adjusted depending on how the first two attempts go on the platform. Hopefully the adrenaline that comes with competing will be good for a few pounds.

I weighed in at 207 in my gym clothes, so I'm guessing that I'm around 200 by the standards of the meet. My goal for the next week is to gain 5-10lbs. I won't be training heavy, and I spent most of the weekend cooking (we also won a big mac and cheese cookoff this weekend), so I'll have lots of great leftovers all week.

[Platus]

11/16/10

I was running late from work, so I benched in my slacks:

115x2x3
140x2x2
175x3x1 (paused)

Then, a friend showed up with a singlet for me to borrow. So, I did my squats without shoes, belt, or sleeves:

185x3
225x2x3
245x3x2

Being the only person in your gym wearing a singlet requires a quick wit.

[K.Diesel]

11/16/10

Being the only person in your gym wearing a singlet requires a quick wit.

Unless you're in a PL/OL gym, never wear your singlet/squat suit/deadlift suit in there. If you do, wear something over it. Not that there is anything morally, legally, or ethically wrong with wearing it, but there will be fallout from it. You don't need that kind of stuff in your life. LOL

[Platus]

Unless you're in a PL/OL gym, never wear your singlet/squat suit/deadlift suit in there. If you do, wear something over it. Not that there is anything morally, legally, or ethically wrong with wearing it, but there will be fallout from it. You don't need that kind of stuff in your life. LOL

Every time I could see the glimmer of a joke in their eyes, I would preempt them with something self-effacing. This worked until someone pointed out that they could see my 'panty lines,' as I was wearing boxers and not the USAPL regulation briefs.

[Platus]

11/20/10

MEET RESULTS:

Squat: 140kg, 147.5kg, 155kg = 341lbs.
Bench: 95kg, 105kg, 110kg = 242lbs.
Deadlift: 180kg, 190kg, 200kg = 441lbs.

I had an awesome time. I went 9/9. The amount of adrenaline was such that I am having a difficult time recalling any more salient details. I feel similar to the way that I felt at the end of the second day of an all-nighter in college.

A great deal of thanks must be given to K.Diesel, who generously advised me at almost every step of lift selection. Some more awesome things that he did: gave me perfect lift-offs on my benches, let me borrow his foam roller and an extra pair of socks (mine were too short for the deadline), gave me a banana and a jar of nutella when I ran out of food after the bench round, and gave me a very important hit of ammonia right before my last deadlift attempt. K.Diesel also had an awesome meet experience - he totaled over 1300 at the petite weight of 192lbs. The final calculations made him the 2nd best lifter in the meet.

I weighed in at 207lbs. I did not check a scale before I went, and I did not want to be in the 198's, as it was the largest flight - so I weighed in with shoes, socks, jeans, and a shirt on. I might have been more like 202-203 if I had weighed in properly.

All of my openers were very easy. I had recently squatted 310x3x3, benched 215x3x5, and pulled heavy deadlift singles at 425. They put me on the board and helped me to settle into the rhythm of the meet. My 147.5kg squat was a slight PR, as was my 105kg bench. These gave me the excitement of hitting PR's, but were also nearly impossible for me to miss. My 155kg squat and 110kg bench attempts were slow - not quite grinders, but still probably at the very limit of what I could achieve. After squatting and benching, my total sat at about 583lbs. My goal for the meet was to hit 1000lbs total. So, I dropped my 2nd deadlift attempt to 190kg/419lbs, in order to at least hit my goal total before my 3rd attempt. While returning the bar to the platform on my second deadlift attempt, I took a chunk out of the skin on the top of my knees (the bar had very heavy knurling that came in very close to the center of the bar). In a bit of pain and anger, I rushed over to the judges table and asked for 200kg for my final attempt. I had been planning on going for 195kg, but, at the time, I figured that the abrasions on my knees would be more acceptable if they were part of the path to a bigger PR. Hitting 441lbs put the final touches on what had already been a great first meet experience.

I must also say that several Baltimore-based crossfit affiliates did an excellent job of shifting what I gather is the typical lack of gender diversity in powerlifting. I thought that the women lifters from these affiliates had extremely good form. I looked up some of our local affiliates, and, not surprisingly, it seems that many of the coaches have taken Rip's barbell certification.

I'll be posting some videos and photos in the next couple of days.

[K.Diesel]

Glad to help my friend. I'm proud of you and I'm sure you're proud of your accomplishments. Excellent lifting yesterday! We should all go out and talk about plans for our next meets over some of that super exclusive coffee you two kept talking about. :D

[Platus]

http://www.youtube.com/watch?v=Sf4bA78Lvrw

Here's my video from the meet. I can see a few form errors, and I welcome any feedback:

1) hips moving back a bit in the squats and the squats are also deeper than necessary. I also think my hips move a bit to the left on my last squat, but it is a 1rm, so that doesn't bother me too much.
2) in the deadlift, my hips rise a little before the bar leaves the ground.

I'll be heading home for the holidays, so I might just take a break from lifting until next week. I'll likely take a little deload and then get back on SS advanced novice. I think the meet came at just the right time - I was getting close to stalling on linear progression, and this will give me a chance to reset and go a little further. I think my next goal would be to try and get to 220lbs of bodyweight.

[Platus]

11/29/10

Squat: 275x3x5
Press: 155x3x5
Chins: 9,7,6

Just a light session to get back into the swing of things.

[Platus]

12/2/10

Bench: 200x3x5
Power Clean: 75kgx2, 70kgx5x2, 80kgx0,1
SLDL: 225x5, 275x2x5
Prowler: 160lbs + 50' x 8 sprints

The power cleans are getting better: I got a ton of great feedback from my recent meet videos. Many of my deadlift problems were closely related to my power clean problems. I made a point to: set up my back tighter, start with my hips higher, make sure my arms were straight, and to squeeze the bar off the floor and finish with a good, strong shrug. I'm pretty sure that 80kg was a new PR for power cleans, and I did it after all of my work sets.

The excitement afforded by my power cleaning success was immediately extinguished by my first experience with the prowler. Everything was fun until my 6th sprint. I knew I was about to hit a wall, but I let everyone convince me that I should go for 8. I spent about 2 minutes laying on my back on freezing pavement, and then another 20 with intermittant cramps and nausea. I think mental 'toughness' associated with squatting is actually easy when compared with doing this kind of conditioning. Then again, I think I could have eased into things in a more sensible way.

[Platus]

12/8/10

Squat: 285x3x5
Press: 157x3x5
Chins: 10,7,5

My schedule's been a bit rough lately. I might be averaging 2 workouts a week until January.

[Platus]

12/13/10

Squat: 225x3x3
Deadlift: 375x5
Bench: 205x3x5

Benches felt extremely easy. I think I might be able to take maybe 2 more 5lb jumps safely. However, the deadlifts are already becoming difficult again. I haven't deadlifted since the meet at the end of November, so I'm hoping that getting back on a regular schedule will make a difference. I weighed in at 209, in full workout clothes; I think I may need to hop back on 1/2 gomad in order to get closer to 220 bodyweight.

[Platus]

12/16/10

Squat: 295x3x5
Press: 160x3x5
Fat Bar Pendlay Row: 160x5,5,6

Presses and rows felt easy. During the first set of squats, I felt like I was close to losing proper back extension, but each set after that was progressively better. I think that is it for the 10lb. jumps, however. I'll go back to 5lb. increments on the squat. I'd really love to hit some of my November meet maxes for reps before stalling out. Before the meet I managed to get through 305x3x5. 340x3x5 would be amazing, but I'd still feel very good about my progress if I could hit anything above 325x3x5.

[Platus]

12/20/10

Bench: 210x3x5
Power Clean: 72kgx5x3, 82.5kg
SLDL: 225x5, 275x3x5
Prowler: 160x50'x4 sprints

I rushed the benches a bit and my form suffered; they are also slowing down. I think it's 2.5 lb. jumps from here.

The power cleans felt very easy. On the first 2 sets I actually hurt my wrists a bit, as the bar went too high and came crashing down on me. Suffice to say that my form has improved a bit. The 82.5kg rep at the end was not terribly difficult.

I stopped the sets of SLDLs at 5 reps, because that was all that my grip could take. I'll have to break out my straps the next time that I do these.

I thought that cutting the prowler reps by half would keep things simple. But even just 4 reps of back-to-back sprints was enough to make me nauseous for about 10 minutes. I might keep them in the routine on power clean days.

[K.Diesel]

Much respect for pushing the prowler. One reason I don't rush into a new job is because once mailman GPP is over, I'll have to actually do conditioning work like that, and that stuff is no joke.

Am I right to assume that's another toy they have at Dumbarton? I need to get back up there sometime this training cycle.

[Platus]

Much respect for pushing the prowler. One reason I don't rush into a new job is because once mailman GPP is over, I'll have to actually do conditioning work like that, and that stuff is no joke.

Am I right to assume that's another toy they have at Dumbarton? I need to get back up there sometime this training cycle. I generally really like heavy, weighted conditioning work. For instance, I love farmer's walks. However, here's what each prowler session has been like:

Sprints 1-2: "This is awesome"
Sprints 3-4: "I think I should stop before I overdo things."
Sprints 5-6: "I have overdone things. I think I am going to hurl."
As I'm laying down on the pavement: *no coherent thought it possible*
First 10 minutes after catching my breath: "I am never going to do that again, EVER."
20 minutes later: "Really, never again, ever."
2 days later: "Hey, some prowler sprints would be awesome right now"

They have some sandbags and a small sled at Dumbarton, but one of the members has his own prowler, which is usually in the trunk of his car whenever he is training. Even if the prowler wasn't available when you dropped in, the sled is pretty brutal in its own right.

[Platus]

12/27/10

Squat: 300x2x3, 275x2x5
Press: 162x3x5
Chins: 8,7,6
Back Extensions: bwx3x10

On the first two sets of squats at 300lbs, I felt some slight pain in my spine coming out of the hole. I think I just wasn't strong enough to maintain proper extension and my back was on the verge of rounding in the worst possible way. So, I dropped the weight and everything felt fine. I'm not sure if it was a fluke, a form problem, or lack of strength, so I'll try 300 again next time before resetting again.

On the plus side, I weighed in at 210lbs. today, so all the holiday eating and vacationing is paying off.

[Platus]

1/3/10

Squat: 225x2x5
Deadlift: 370, 355x2, 355x3
Bench: 212x3x5 PR

I got some good feedback on my form after posting my powerlifting meet video on the forum a few weeks back. However, I think the advice that I received about my deadlift has set me back a bit. The last few sessions, I've been setting up with my hips higher, and starting from a dead stop - and it's been terrible. Today, I could barely get 370 for one rep. I dropped the weight to 355 and still had trouble for a double. On my third attempt, I went back to setting up, and then dipping down slightly before tightening up and beginning the lift. I'm not sure it is the stretch reflex, or that having my hips lower is a better position for me, but the triple at 355 was a piece of cake. This leaves two options: keep using the technique that has worked for me, or drop the weight significantly and use a more textbook approach.

Also, I think I'm getting close to a stall on bench and squat. I'm seriously considering switching over to Texas Method in the near future. I could reset again, but I'm not sure how much further I'd get.

[Platus]

1/14/10

Squat: 275x3x5
Press: 155x3x5
Chins: 9,8,6

I got interrupted by one heck of a sinus infection. I was adamant about not missing work, so I pretty much drugged myself up as best I could, put in my hours, and then went to bed immediately upon returning home. I got through it, but I lost a few pounds and missed some training. The presses were very easy, and I think I'll go right back up to 160 next time. The squats were disconcertingly tiring - my form felt fine, but I just felt like I didn't have the energy to finish them. I'm hoping that I just need to get back on a good diet and a regular training schedule. I'll go up to 280 and see how I feel.

[Platus]

1/17/10

Power Clean: 157x5x3 PR
Bench: 210x3x5
Kroc Rows: 80x20

Everything is starting to feel strong again, so I think I'm largely over being sick. I'll know more after my next round of squats.