Joose's Log

[joosejpr]

*All weights are in pounds, unless otherwise indicated--hopefully. HAHA!

So my brother got me into SS, I got the book and DVD and have been doing my best to follow the program (GOMAD is not quite in my budget, but I get close). My brother has been lurking here for a while, and about a month ago I decided to join the forum.

Male
Height 6'0"
Age: 28 (at the time of this post)

Three months ago my numbers were as follows:

Squat 125
Bench 165
Row 75
P.Clean NA
Press 85
Deadlift 120
BW: 205

This week I hit 200 in three of my workouts so I wanted to come here and post a celebratory post!
Now, three months later here is where I am at:

Squat 215
Bench 200
Row 175
Clean 135
Press 125
Deadlift 200
BW: 215

Now, I know I will probably get hammered because I am not strictly following the program, and my numbers aren't where they could be if I had, and I deserve it, so go ahead... I just wanted to post here because I am so grateful for my Brother introducing me to SS and I just wanted to throw a shout out to Rip for the success I have had.

I feel great. I am living proof of "A weak man is not as happy as that same man would be if he were strong." Only one thing has really changed in the last three months, and that is my strength level... and I am definitely happier. Cheers, Rip!

**UPDATE 5.12.12**
First PL Meet: POST (http://thejooseproject.blogspot.com/2012/06/this-is-post-from-my-old-blog.html) & VIDEO (http://www.youtube.com/watch?v=0Kxk-364vHY)
Total: 347.2/253.5/451.95; 1052.65

**UPDATE 6.11.12**

As of last week, I decided to move on from SS. In 12 months my stats increased thus:
Squat 125>370
Bench 165>253.5 (I was doing 165 with bad form, hit 295, and decided to deload to doing PL form sometime in late April)
Row 75(Barbell)>20x85s (One-arm Dumbbell "Kroc" row)
P.Clean NA>3x5@170 (About January)>145 today. I stopped doing them for a while and just started again.
Press 85>185x1 (February?)>3x5@135 last week-ish. I got injured.
Deadlift 120>451.95
BW: 205>240

**UPDATE 6.30.12**

Squat 375x1
Bench 275x1
Deadlift 455x1
Press 147.5x6

BW: 241
PL Totals: 375/275/455; 1105

[joosejpr]

...

[PCBlue22]

Congratulations. Your deadlift should be ahead of your squat and and bench. I suggest you make larger jumps in weight with it.

[joosejpr]

Congratulations. Your deadlift should be ahead of your squat and and bench. I suggest you make larger jumps in weight with it.

Thanks PCBlue!

[joosejpr]

I stalled big time on squat last night :-(
squat 3x220, 4x220, 5x205
Bench 2x8x200, 1x6x200
Rows 180
Cleans 140

[joosejpr]

Beat the squat this time! But I stalled on Press
Squat 3x5x220 lbs
Press 4x130, 2x130, 5x115
DL 210
Pull-ups 7.5

I really REALLY hate the press. It kicks my ass all the freakin' time!

[joosejpr]

Squat 3x5x225
Bench 1x8x205, 1x2x205, 1x8x185
Rows 190
cleans 4x3x145

[joosejpr]

Squat 230
Press deloaded to 120 and still barely made it. I am eating like a horse and sleeping like a baby--but my press just keeps sucking!
DL 225 (it was very satisfying to put 2 45 plates on each side.)
Pull-ups 8

[joosejpr]

Last few workouts:

Squat 235
Bench 205
Cleans 150
Rows 200

squat 240
pull ups 7
press 115
dl 230

squat 245
bench 210
rows 200
cleans 155

[joosejpr]

Squat 225
Pull-ups 4 :-/
Press 120
dl 235

Squat 5x225, 230, 235
bench 215x5,5,3.5 no complaints there.
Cable rows 210
cleans 3x3 160, 2x160. My first stall on cleans :-/

[joosejpr]

Wow... the site going down really tore a hole in my log and in all the other threads I was posting in. :-/ I went from 100+ posts to 14!
Well, today I stalled on S.Press for the second time this week.
Squat: 1x5x230
Press: 165x4,3; 155x5
Pull-ups: BWx8,8,8
Chins: BW+10x5,5
DL:235x5

BW=228

[joosejpr]

I stalled on 165 twice this week--so I finally gave in and ordered my 1.25# pair.

[joosejpr]

Stalled twice in the last two weeks on bench, both time doing 245 x 4,4,3. Today I finally made some progress doing 5,5,4... but still a stall. So, I am going to deload--just 10 lbs to 235--on friday. It looks like my Squat and DL will pass my Bench in the next week or two--my days of being a bench bro will be finally over (at least on paper).

BW holding at 228
Squat 3x5x230
Bench 245x5,5,4
Rows 3x5x185
Cleans 5x3x160
Barbell Shrugs 10x225; 5x315,405,405; 10x225 (Traps are on FIRE!) Is there any such thing as a "Shrug Bro?" HAHA!

[joosejpr]

Deloaded on OHP to 155, and tried the new 3rd edition way of doing the press--coming to a stop between sets--and barely got the last rep of the third set!! Crazy!

Press: 3x5x155
Pull-ups: 3x8@BW
Chins: 2x5@BW+10
DL: 1x5x245

[joosejpr]

Squat 1x5x235
Bench 3x5x245 (PR!)
Row 3x5x190 (PR!)
Clean 5x3x165 (PR!)
Barbell Shrugs 10x225; 5x315,405,425; 10x245 (PR!)

[joosejpr]

I started adding some cardio this last week. I am dying, but I am hoping it will get easier. I have gained a lot of weight since starting SS (about 25 pounds) and it isn't all muscle. I want to keep getting stronger, but the quickness of my improvement may need to take a step back and share some of the spotlight with losing some of this fat.

[joosejpr]

My Blog (http://jraevsky.blogspot.com/2012/02/project-sexification-pt-1bulking-phase.html) on my progress so far.

[joosejpr]

Squat 3x5x235 (PR)
Press 3x5x157.5
pull-ups 3x9@bw
chins 2x5@bw+15
Deads 255. (PR)

We'll see on Friday, but i think my days of 10lb jumps on Deads MAY be over. 255x5 was a little tougher than I'd like it to be to be comfortable with going for 265 on Friday. I will probably try a double and go from there. Hopefully I am wrong!

[joosejpr]

Well, with the Great Forum Wipe of 2012, I was knocked back down from being a Senior Member... but now I am back! It is the small things...

[joosejpr]

Getting over a cold, ate like garbage, and barely slept--but that is still not enough to not be pissed that I had two tough stalls today.

Light squat, not worth mentioning.
Bench 250x2,3. Deloaded to 225x7. Did dumbbell 100's for 6. (STALL)
Pnd. Row 3x5x195 (PR! 200lbs next week!! WOOT!)
Clean 4x3x170, 1x170. (STALL)
Barbell Shrugs 10x225; 5x315,405,445; 10x255 (PR!)

[joosejpr]

Squat 245x5 (PR)
Press 160x4 (the new way) 160x5&4 (the old way)
Pull-ups@BW 9,9,8
DL 5x265, 1x300,315

I just blew through a DL PR! I stalled (again) on press, and it pissed me off, so I blasted through my DL PR of 265x5... and I got to thinking "I have never tried a single before on DL--why not?!"

So, I loaded 300 on the bar, thinking it'd be tough, and it FLEW off the floor! SO, I put on three big boy plates and killed it!! YEAH!

I have never tried for a heavy single before--can you guys do me a solid and critique my form, please? Thanks in advance!

Sorry about the quality--I wasn't planning the single before I went to the gym so I only had my camera phone. Also, for some reason, the audio is out.


http://www.youtube.com/watch?v=zQjsZwVMI5k

[joosejpr]

Squatted 245 for 3 sets of 5--new PR.
Benched 250x 5,3,2. A stall, but also a new PR.
Rows 3x5x200 (PR)
Cleans kicked my butt, only had it in me for 3x3x170--this is less than last time.
Barbell Shrugs 235x10; 315x5; 405x2x5; 255x10 (grip started failing on last 2)

My workout kicked my butt today, but more importantly, I have been spending WAY too much time in the gym. With school, work, and family, my priorities are slacking a bit. I am going to be altering my workout to accommodate more important things, but I'll keep my log up as often as possible.

[Marcos]

Congrats on dead lifting 300, I hope to accomplish a 300 dead lift within the next 2 months or so. Keep up the hard work!

[joosejpr]

Thanks, Marcos. You can totally hit 300! I was dl'ing less than you are right now, and I've only been doing SS for 9ish months.

[joosejpr]

Yesterday I DL'd 275x5 and 325x1.
Did some shrugs too.


Squatted 250x5,5,2. Been a while since I've stalled on Squats, but it has also been a while since I moved up 5 lbs twice in one week--combined with the nice benchmark of 250, I am okay with the stall--I mean, as okay as one can be with a stall. On set one, I felt like my back might be going into flexion, so I asked a neighboring squatter to video me--and on set 2 I looked great, so that was a relief.

DBell Benched with 100s today too--that felt kinda cool.

OHP stall--AGAIN--at 165. I started at 162.5 and 5 reps felt so good, I thought I'd go back to 165. I got greedy. Set 2 was for 5 reps as well, but set 3 was for a REALLY tough 4 reps.

Did 10 dips @BW (225) and 5 more with a 25lb plate on a chain to make myself feel better.


http://www.youtube.com/watch?v=DR7toZaNG04&context=C33502a1ADOEgsToPDskLKy0O2mI1OrKQeuOpfg2EK

[joosejpr]

Did chins 3x8@BW (225)
Barbell Curls 2x5x90, 1x5x100.

[joosejpr]

Squat 3x5x250--beat last week's stall. (PR!)
Stalled big time on Bench--attempted a 280 1RM (did 275 a few weeks ago and have improved a bit so I assumed I'd hit it--NOPE!) so I went down to the 250 work sets and only hit 4 on set one, so I deloaded to 225 and pumped out 7. I am going to stay at 225 for next week.

[joosejpr]

New Pull-up PR: 3 sets of 10@BW (225). Nothing else worth noting.

[joosejpr]

Yesterday: DL 285x5, 335x1.

[joosejpr]

Press: 180x1, 145x5,5,7
Dumbbell Bench: 90s x 5,5,7
Dips 10@BW, 6@BW+25lbs.

[joosejpr]

Squat 255x5,2 >:-[
Chins 3x9xBW (225)
Curls 3x5x100

[joosejpr]

Been having quite a bit of pain in my shoulder and elbow. I think it might be nerve related. Whatever is wrong with my shoulder is transferring pain to my elbows. It hasn't impeded (as far as I can tell) my workouts, but the pain lasts all day and hurts like a mother--so I am going to be taking the first few days of this week, and see how I feel on Wed after DLs. If it still hurts, I don't know what I am going to do. :-(

[joosejpr]

so I am going to be taking the first few days of this week,

I couldn't stay away!! I just HAD to squat today! I pumped out 2 PRs with 275x1 and 3x5@255!! I didn't hurt too badly, so I did 3x10 Pull-ups and 2x5, 1x6 on DumbBell Bench. I am in a little bit of pain, but I am glad I went!

[joosejpr]

Pressed 185x1 and then 190x1!
Shrugged 225x10, 315x5, 265x10
Chins BWx10, +25lbsx 2x6
BBCurls 2x5x100


http://www.youtube.com/watch?v=OUPG4hheDCY&feature=youtu.be

[JamesMichael]

bad ass! Good job man

[joosejpr]

bad ass! Good job man

Cheers, mate!

[joosejpr]

OH YEAH!! 2 PRs today! Squatted 300x1, Deadlifted 300x5 and 340x1!!!

My form on the 300 squat was questionable, and the video of the 300x5 DL was too close (I am a doofus) so you can't see the lockouts. But, all in all, I am VERY pleased.


http://www.youtube.com/watch?v=uiaCAlKNJ7w


http://www.youtube.com/watch?v=9ChhoDeJ0NU&feature=youtu.be

[mcclamic]

Congrats on the PRs!

[joosejpr]

Congrats on the PRs!

Cheers, Mcclamic. Thanks for stopping by!

[joosejpr]

Bench 270x1, 225x5,5,9
Pendlay Rows 2x5x200
DBell Shoulder Raises 10x25s, 5x30s, 5x25s

[joosejpr]

Failed miserably on squat. Tried a 3 plate single, and when that failed, it kinda threw off my whole squat workout.
Pull-ups went 2x10@BW and 1x6@+10lbs
D.Bell Bench went 2x5x90s, 1x9x90s.

[joosejpr]

Been having some tendinitis issues lately--only real thing worth reporting is my DL PRs today: 302.5x5 and 345x1.

[joosejpr]

Almost matched my PR on Bench 1RM (280) with 275. Then I did 2x5 and 1x6 at 230.

[joosejpr]

Taking a week off to see if my shoulder and elbow will heal up. I don't like it--it feels weird not being in the weight room, but I am sick of the pain.
I'll probably substitute Leg Press for squat next week, just because my elbow hurts too much to squat. I've tried everything to get my hand position to be pain free, but nothing--not even the videos I see on this site--helps. I know, I know--leg press sucks, but it is better than nothing. I'll probably add a day of DLs next week too. Maybe some rows, chins and pull-ups.
The week after, I'll add Squat and Bench back in, and if it feels good, I'll add incline bench after that. I am staying away from OHPress for at least a month, though. I can't have this kind of pain if I am going to keep consistent and stay in the weight room for the kinds of gains I want.

Sorry for whining--I just needed to get it off my chest.

[joosejpr]

Squat PR: THREE PLATE SINGLE!!!

I hit a pull-up PR as well: 2x12@BW(225) and 6@245lbs.
DBell Bench 2x5w/95s and 1x6w/95s.


http://www.youtube.com/watch?v=te5l-Fw01cs&feature=youtu.be

[JStrong]

Congratulations. You are coming onto your toes pretty badly though, gotta lift those big toes up, your heel leaves the floor.

Still, nice milestone!

[joosejpr]

Congratulations. You are coming onto your toes pretty badly though, gotta lift those big toes up, your heel leaves the floor.

Still, nice milestone!

Thanks, J. You're right. I am saving up for some better shoes, but ca$hola is tight at present.

[joosejpr]

High Bar Squatted 275x2 (PR for a double) and by the end my elbow was on fire again :-(

Deadlift: I busted out 310x5 (a PR... I was deadlifting 235x5 in January!! CRAZY!) before I realized I forgot to set up my camera! So, I set it up, and did 350x1 (PR) and it went up like a dream! So, I decided to pull 365! It was tough, but I got it with only moderate difficulty. I credit the big jump to alternated/mixed grip per Briks42's recommendation.


http://www.youtube.com/watch?v=LmA82MAEbsg

[joosejpr]

Can't seem to crack back into my PR on bench (280x1). I failed miserably today... twice. It hurt, too. I've been hovering around 270 and 275 for weeks now.

[joosejpr]

DL'd 3 plates for a set of 5; DL'd 375 for a 1RM. 4 Plate single is right around the corner!


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

[joosejpr]

I benched a 260 double and then 225 for two sets of 5 and 235 for a set of 6. My elbow has a shadow of discomfort, but nothing that worries me--yet. I did take 600mg of IB before and 2 Aleve after, so I dunno.

[joosejpr]

RAWR!! Matched my pre-injury Bench PR of 280x1, followed by a pitiful 265x1. Moderate pain in elbow, but I should be fine for a little while, at least.

[drum-roll]

DL: 340x5 and 385x2!!! I think my form is a bit iffy--any feedback would be appreciated--but I am confident that 405x1 is in the bag on Friday!!


http://www.youtube.com/watch?v=ZGmzHpUu4Xg

[joosejpr]

I pressed today with little to no discomfort. I pressed 5x135, 145, and 155. I decided to give my shoulder another opportunity to have a fit, so I did standing D.Bell Presses and Incline Bench. It started to threaten to hurt so I stopped, satisfied that things are definitely looking up.

Given my 5RM PR is 160, I am very pleased with that result.

[Tom Narvaez]

Glad to see things are on the mend, joose. Good health is critical to pretty much everything including progress in the weight room.

[joosejpr]

Glad to see things are on the mend, joose. Good health is critical to pretty much everything including progress in the weight room.

Thanks, Tom. I'd like to think I would have gotten through it no matter what, but if I am honest with myself I owe a lot (probably too much to not be ashamed) to folks--like you--here on SS.com

[Tom Narvaez]

Ha, thanks joose, but you're the only one in there lifting the weights. The credit is all yours. Just get that dang thing healed and I bet you'll start blazing a PR trail.

[joosejpr]

Ha, thanks joose, but you're the only one in there lifting the weights. The credit is all yours. Just get that dang thing healed and I bet you'll start blazing a PR trail.

Cheers, mate. But I can't discount the value of good motivation from people on the 2012 thread.

And you may call me Justin.

[joosejpr]

Got back under the bar and squatted Low Bar. Did a 315 single. Then I raised the pins a bit and did a negative rep of 335. My elbow started getting uppity, so I did 225 for one set of 5 and called it good. It felt good to get under the bar again.

I also deadlifted 405 for a major 1RM PR!!


http://www.youtube.com/watch?v=pvDopDri6Mo

[joosejpr]

My PL Total just cracked 1000!!!
PL Total: 280/315/405=1000

[joosejpr]

After Bench today, my left elbow is in probably the second most pain it has been in since this battle started.

I did, however, get a new PR for my troubles: 1x282.5

Ugh. I guess it is back to Leg Press for a little while longer.

[joosejpr]

Leg Pressed 135,225,315,405,495,585 all for 5 reps. Leg press is ridiculous. Maybe I'll tackle learning the front squat?
DL PRs today: 415x1; 355x5
Pull-ups 3x12@BW (228)
Decline Dumbbell Bench 10x50,60

[joosejpr]

Had a good but painful day at the gym. I tried front squat to save my elbow. I've never done it before--wow! Crazy. 185x5 was hard! I must not understand the form for Front Squats because my back is killing me!
Press was painful, but i did 155x5 for three sets, 160x5 for one set and then 135x6. Not bad. I think that my press might be stronger than before my injury. I don't know how the bloody snot that happened, but I am certainly not complaining.
Barbell curls 2x5x110, 1x6x110.
Shrugs 225, 285, 245 all for 10 reps.

[mcclamic]

if it's strong after longer than normal rest, for me at least, is one sign of over training as your body had a chance to recover fully.

And for the record, I realize Cougars are tough especially since my college mascot is a Hokie Bird, which looks suspiciously like a turkey....

[skipbeat]

front squat always hurt my back when I did them, no idea why.. I didn't know the form but once it got to 200lbs it started hurting

oh and our PL totals are really close (mine is 985 245/350/390).. I'm going to be bringing the heat, with a flamethrower.

[joosejpr]

if it's strong after longer than normal rest, for me at least, is one sign of over training as your body had a chance to recover fully.

And for the record, I realize Cougars are tough especially since my college mascot is a Hokie Bird, which looks suspiciously like a turkey....

Haha... I wasn't actually mad--I hope I didn't offend. I was just giving some banter back at you.


front squat always hurt my back when I did them, no idea why.. I didn't know the form but once it got to 200lbs it started hurting

oh and our PL totals are really close (mine is 985 245/350/390).. I'm going to be bringing the heat, with a flamethrower.

Sweet! You ARE super close!! Good luck on your journey to 1200, and may the best man win!

[joosejpr]

Leg Pressed 635x5.

DL 420x1; 360x5. Vid HERE (http://www.youtube.com/watch?v=_e_aUXkL8n0)

[joosejpr]

Bench PR: 285x1
I failed at 290 on 2 separate attempts, one on each side of the 285 attempt.
Dbell Press 65s x 4 and 70s x 4.
Chins 12 and 10 @ BW (230)
Dips 10 and 10 @ BW

Bench Vid. Any criticism is, as always, welcome and even encouraged.

http://www.youtube.com/watch?v=GRvjtkb63zE

[joosejpr]

Failed on 290 again. I am going to deload and start using proper PL form in bench. No more cheating.

Also, with Classes over and Finals pretty much in the books, I am excited to be going back to SS and adding things like Cleans back into the program. :-)

[joosejpr]

Friggin Finals killed me this week. I did 5 reps of 160 on press AFTER 3x5 at 155 last week. Today, 2x4 @ 160, then a third set of only 3. No sir, I don't like it.

[joosejpr]

Sweet Holy Mothers of Beavis and Butthead!! These shoes are AMAZING!!

New bench press form sucks. I am doing the PL arch and pause. I also narrowed my grip considerably. If I ever compete it will be necessary, though, so I am going to stick with it. 185x5, 205x5, 225x3. Then I did push-ups 40, 30, 20, 10. 100 total. Chins 11, 6.

Then, since I won some weightlifting shoes, I decided to squat to try them out even though my elbow isn't 100 percent. Squats were Gold! Got 3x5@265! With all the leg presses and deadlifts I've been doing, I still got a +10 PR on squat even though I haven't squatted in forever! Haha! Then I did some cleans too: 135x3, 155x3, 165x3--nothing special, but I haven't cleaned since Feb 13th and back then my PR was only 3x3@170, so I can't complain! These shoes are awesome! I can't wait to deadlift with them!

[joosejpr]

Leg Press 2x5@685
Press 135x5; 140x5; 135x6
Pull-ups 3x8@BW (232)
Cable Rows 210x5; 215x5
Dumbbell rows 2x5 w/80s
DL 375x5, 380x5

[joosejpr]

PL Bench 3x5x205
Dumbbell bench 1x100s
Decline Dumbbell Bench 10x65s
Chins 2x8@BW, 1x4@+25
Squat 320x2 (I was going for a 1RM, but I must've been channeling the Captain because it felt so good I did a second. I didn't have any spotters, so it didn't seem right to yell "I wanna hold it" so I didn't--but I thought it [wink] )
Squat cont. 2x5x275--new set of 5 PR.
Barbell Shrug: 2x10@255

[joosejpr]

Not my program--just putting this here so I have it for future reference should I ever want to try it.

f4's program (https://docs.google.com/spreadsheet/ccc?key=0AmvhQB-QiETCdHMwalYzS1J6Ti1lMHJzRV95OHRZN3c#gid=0)

[joosejpr]

Still trying to figure out this PL Bench Form: 3x5@210, DB Bench 80x10, 85x8

Squats were glorious today:
I did 340x1 and realized my phone-camera was set to stop the video once it was too big to send as an MMS, so it only got to me dropping into the hole and the vid stopped. So, I wanted to do it again to get it on video and decided to go up 5lbs, why not right? Well, I didn't rest long enough and 345 felt more like 30 more pounds--awful form, and I almost fell over. To make myself feel better (ha!) I decided to go for a 185 Widow-maker. I haven't done anything that difficult since high school wrestling practice!! Holy Crap!!


http://www.youtube.com/watch?v=jnxemkY3qIc

I lost count on the 20 rep squat, hit what I hoped was 20 and toyed with 2 or 3 more to make sure. I felt cowardly for not doing it, but when I watched the video, felt a bit better since I hit 20 exactly.

Chins 3x8@BW (230)
BBell Shrugs 10x135, 225, 260, 260

[joosejpr]

Holy Buttwink Batman?! Well, any critique is appreciated, but this is possibly the worst squat and DL form I've had in a while, but I got 'em so I am happy-ish. 3x5@275 Squat; 430x1 DL.

Attempted a 405 after the 430, but I was done. Didn't even consider doing any pull-ups or shrugs today--too tired Boo.


http://www.youtube.com/watch?v=kL2VeNiLy54

[joosejpr]

Did my first PL Meet!!
Preliminary Results (what I can remember--the day was a blur and I am not a kilogram guy) from my 1st PL Meet (weight in kg):
Squat, 1st attempt of 145 went up easily. 2nd of 155 also was a breeze, but I forgot to wait for the "Rack" command, so I got red-lighted. I was going to try for 165 for my 3rd, but since I got a little flustered by the failed 2nd, I decided to just try for 157.5 for my 3rd, which I got. It was still a 2lb PR.
Bench, 1st attempt of 100 was simple. Since trying PL Form on bench, I have been keeping my "pinky" finger inside the 81cm, but I found out at the meet that it is the index finger, so I got almost a full hand width extra on each side!! 105 went up so easily on my 2nd that that head judge laughed at me... haha! 3rd attempt made me feel like I should have tried for more: 115.
DL, 1st 185; 2nd, 195; 3rd, 205 (+22lb PR!). On the 3rd attempt, the head judge said "Wait--you haven't worn a belt all meet... how do you do that?"

Meet total: 1057.7 lbs

Everyone was so nice, helpful, and encouraging--and not just because I was clearly not a threat, haha! It was a great experience.
Vids and Link to meet results to follow.

[b17vic]

Congratulations on you're success, well done!

[Tom Narvaez]

Nice Job Justin!

[joosejpr]

Congratulations on you're success, well done!


Nice Job Justin!

Thanks a ton!

[joosejpr]

Vid is 3rd attempts only:
My First PL Meet!

http://www.youtube.com/watch?v=0Kxk-364vHY

[joosejpr]

A couple of new goals for the next few months:

*Not be in the bottom 5 (weight lifted--not including Wilks coefficient) for any of the PL Lifts within my flight at a meet. There is a meet in the Twin Cities on Aug 18th--hopefully I can get it by then.

*20 rep squat my BW. I weigh 235 right now. My last 20 rep squat was a couple weeks ago @185. It was tough, so getting up to 235 will be a chore. I don't even know if by the time I get to 235 if my weight will still be there--probably not. I am going to be doing 20rep squats every other Friday, I think. If I increase 10lbs every other week then it'll take me about 10 weeks to get to 235--about mid-July. So, just in case I A) can't increase 10lbs every week, and B) increase BW, I'll say that I want to achieve this goal by the same time: Aug 18th.

*1200 Meet Total at the Twin Cities Meet. This is going to be a stretch--I am going to need to average +50lbs on all three lifts. That'll have to be about 5lbs/week/lift from now until the meet. Crazy!

[RussB]

A couple of new goals for the next few months:

*Not be in the bottom 5 (weight lifted--not including Wilks coefficient) for any of the PL Lifts within my flight at a meet. There is a meet in the Twin Cities on Aug 18th--hopefully I can get it by then.

*20 rep squat my BW. I weigh 235 right now. My last 20 rep squat was a couple weeks ago @185. It was tough, so getting up to 235 will be a chore. I don't even know if by the time I get to 235 if my weight will still be there--probably not. I am going to be doing 20rep squats every other Friday, I think. If I increase 10lbs every other week then it'll take me about 10 weeks to get to 235--about mid-July. So, just in case I A) can't increase 10lbs every week, and B) increase BW, I'll say that I want to achieve this goal by the same time: Aug 18th.

*1200 Meet Total at the Twin Cities Meet. This is going to be a stretch--I am going to need to average +50lbs on all three lifts. That'll have to be about 5lbs/week/lift from now until the meet. Crazy!

Man, those look like some tough goals to have during the same timeline (gain 50# on 1RM while hammering the 20 rep squats). How are you going to program for them both at the same time? Apologies if the answer lies in an earlier post, just tell me so and I'll check it out.

Are you planning on lifting in the 242# weight class?

Good luck joose, I'm going to check back now and then to see how you're doing.

[joosejpr]

Man, those look like some tough goals to have during the same timeline (gain 50# on 1RM while hammering the 20 rep squats). How are you going to program for them both at the same time? Apologies if the answer lies in an earlier post, just tell me so and I'll check it out.

Are you planning on lifting in the 242# weight class?

Good luck joose, I'm going to check back now and then to see how you're doing.

I will just be doing 3x5 squats most of the time, but every other Friday I'll do a 1RM test and a 20 Rep Squat to punish myself. The lifts should go up on their own as long as I am consistent with my 3x5s, so I don't anticipate any programming changes being necessary--outside of the two Fridays a month, of course.

I will be lifting in whatever class I weigh in at--I am focusing on just getting my lift numbers up, so I don't really care about body-weight. I don't anticipate being terribly competitive, so a few Wilks points here and there aren't going to make a difference.

Thanks for the well wishes, and thanks for stopping by, Russ!

[joosejpr]

Yesterday: Did some lame Leg Press and tried an extended rest set of DLs for 5 reps of 405 with 20-45 seconds of rest between each rep. It was tough, and 405 felt a lot heavier than it should've. I was disappointed. After setting 3 PRs at my meet, only to come in and have disappointing week, sucked. I am taking the rest of the week off, hoping the rest will do me some good, and coming back to hit it hard next week. L. Elbow is still giving me fits, so I am going to deload more off my Press.
Here is what I hope next week looks like:

Monday
Squat 3x3@300
Press 3x5@115
Pull-Ups 3x8@BW
Cable Rows 2x5@220
One-Arm DB Rows 2x5w/85s
P Cleans 5x3@140

Wednesday
Squat 3x5@285
Bench 3x5@215
DB Bench 2xAMRAP w/85s
Chins 3x8@BW
BB Shrugs 10@135, 225, 265, 265

Friday
Squat 3x5@290
Press 3x5@117.5
Pull-ups 3x9@BW
Cable Rows 2x5@225
One-Arm DB Rows 2x5w/90s
DL 460x1
Dips??

We'll see what happens.

[joosejpr]

Here is what I hope next week looks like:

Monday
Squat 3x3@300
Press 3x5@115
Pull-Ups 3x8@BW
Cable Rows 2x5@220
One-Arm DB Rows 2x5w/85s
P Cleans 5x3@140


The actual was much better than I hoped for, which is a rarity lately. Pleasantly surprised:

Squat 3x3@315
Press 5x117.5, 120, 122.5
Pull-Ups 3x8@BW
Cable Rows 2x5@220
One-Arm DB Rows 2x5w/85s
P Cleans 3x3@140; 3x142.5, 145.

[skipbeat]

Awesome job at the meet man. I'm jelly of your DL.

And thanks for making me look like a dick in the Q&A haha (kidding). I'd definitely be resting a good 2-3 mins between warmups with a 460 DL. Not much need for extensive warm ups in horny, weak teenagers!

[joosejpr]

Awesome job at the meet man. I'm jelly of your DL.

And thanks for making me look like a dick in the Q&A haha (kidding). I'd definitely be resting a good 2-3 mins between warmups with a 460 DL. Not much need for extensive warm ups in horny, weak teenagers!

I am sorry, dude. I get caught up pretty easily with everyone trying to one up each other and Rip telling people off all the time. I forget sometimes that all I succeed in doing is making myself look like a douche. Apologies again.

Thanks for the props, and thanks for stopping by my log.

[skipbeat]

I am sorry, dude. I get caught up pretty easily with everyone trying to one up each other and Rip telling people off all the time. I forget sometimes that all I succeed in doing is making myself look like a douche. Apologies again.

Thanks for the props, and thanks for stopping by my log.

I've been here before, hah. I think something about trying to stay close to you in lifts.. yeah, that's not happening. Too much silly bullshit going on on this end! My bad if I came across as douchey.

[joosejpr]

Goals:


Wednesday
Squat 3x5@285
Bench 3x5@215
DB Bench 2xAMRAP w/85s
Chins 3x8@BW
BB Shrugs 10@135, 225, 265, 265


Actual:
PL Bench 3x5@215
DB Bench 85sx9, 6
Squat 5x295, 300, 305
Chins 3x8@BW (236)
Shrugs 10x135, 225, 265, 265
BBell Curls 3x5@90
Push-ups 30

[joosejpr]

Goals:


Friday
Squat 3x5@290
Press 3x5@117.5
Pull-ups 3x9@BW
Cable Rows 2x5@225
One-Arm DB Rows 2x5w/90s
DL 460x1
Dips??


Actual:

Squat 3x5x305
Press 3x5x125
DL Failed 460x1--only got about 6 inches off the ground
Pull-ups 2x8
Dips 2x10

Not bad, but I had something pop in my right bottom rib area on my last rep of my last set of squats... hurt during my DLs and hurts when I move or cough or sneeze. Sonuva!

On DL 1RM tests, I am going to do them before Squats, from now on.

[PaulBeech]

Or heavy dead and light squat/ light dead and heavy squat. Its how im doing it.

[joosejpr]

Or heavy dead and light squat/ light dead and heavy squat. Its how im doing it.

Good idea, cheers.

[joosejpr]

Well, after having my moleskin log ganked, I need to be a bit more meticulous with this log. I also need to continue recording what I hope my workouts will look like so I can keep myself motivated.

Here are the goals for the next 2 weeks:

Monday
Bench 3x5@220
DB Bench 2xAMRAP w/85s
Squat 3x5@310
Chins 3x8@BW
BB Shrugs 10@135, 225, 270, 270
Dips 3x10

Skipped Wed. workout due to injury prevention. Deloading Squat and Deadlift.

Friday
DL 380xAMRAP
Press 3x5@130
Squat 3x5@250
Pull-Ups 3x8@BW
Cable Rows 2x5@225
One-Arm DB Rows 2x5w/85s
Cleans 5x3@145

Monday
Bench 3x5@225
DB Bench 2xAMRAP w/90s
Squat 5x3@300
Chins 3x9@BW
BB Shrugs 10@135, 225; 2x5@275
Dips 3x11

Wednesday
DL 410x1, 370x5
Press 3x5@132.5
Squat 5x3@305
Pull-Ups 3x9@BW
Cable Rows 2x5@230
One-Arm DB Rows 2x12w/85s
Cleans 5x3@145
Curls 3x5@95

Friday
Bench 1RM Test: 260?? 3x5@230??
DB Bench 2xAMRAP w/90s
Squat 1 RM Test 360? 20x205
Chins 3x10@BW
BB Shrugs 10@135, 225; 2x5@280
Dips 3x12

Monday
DL 415x1, 375x5
Press 3x5@135
Squat 5x3@310
Pull-Ups 3x10@BW
Cable Rows 2x5@235
One-Arm DB Rows 2x15 w/85s (I hope to do some Kroc Rows at this weight soon)
Cleans 5x3@150
Curls 3x5@100

[joosejpr]

Goals:



Monday
Bench 3x5@220
DB Bench 2xAMRAP w/85s
Squat 3x5@310
Chins 3x8@BW
BB Shrugs 10@135, 225, 270, 270
Dips 3x10

Actual:
Bench 3x5@220
DB Bench 10, 7 w/85s
Squat 3x5@310
Chins 3x8@BW
BB Shrugs 10@135, 225; 2x5@270
Dips 3x10

Squat 3x5@310. I widened my stance a bit and my rib barely hurt at all.
However, my form is getting awful. I come REALLY far forward, almost to the point of good-morning like form. I could feel it in my back badly after set two, and was stupid enough to push through set three anyway. It KILLS me that I have to do this so close to hitting 3x5 w/3 big wheels, but I am deloading. If I don't, I am going to kill my back.

[joosejpr]

Goals:
Friday
DL 380xAMRAP
Press 3x5@130
Squat 3x5@250
Pull-Ups 3x8@BW
Cable Rows 2x5@225
One-Arm DB Rows 2x5w/85s
Cleans 5x3@145

Actual:
DL 405x1, 365x5
Press 2x5@130; 8x130
Squat 3x5@250; 20x200
Pull-ups 3x8@BW (241)
Cable Rows 2x5@225
One-Arm DB Rows 2x10w/85s
Cleans--yeah right, after a 20 rep squat? I think not.
Curls 3x5@90

[joosejpr]

Goal:



Monday
Bench 3x5@225
DB Bench 2xAMRAP w/90s
Squat 5x3@300
Chins 3x9@BW
BB Shrugs 10@135, 225; 2x5@275
Dips 3x11


Actual:
Bench 3x5@225
DB Bench 9, 7 w/90s
Squat 3x3@300 (Set 3, Rep 3 felt iffy. It was late, so I just called it.)
Chins 3x9@BW
BB Shrugs 10@135, 225; 2x5@275
Dips 3x11

[joosejpr]

Tonight sucked so badly, I am not writing it down. Switching to f4's Super Max workout. Details forthcoming.

[joosejpr]

Did some chest, chins, and dips... nothing worth reporting. Monday is the first day of Super Max!

Goals:
MONDAY
Squat 1x315, 332.5, 350
Chins 3x10
Kroc Rows 3x20x85s
P.Cleans 5x3@135
Glute Bridge 3x5@135

If 350 comes easily enough, I'll go for 360. If that goes up, then I'll try 370.

[joosejpr]

First day on Super Max went well. I suppose, since it was Squat Singles, that doesn't mean much--the real test will be 20 rep DLs next Friday. My spreadsheet. (https://docs.google.com/spreadsheet/ccc?key=0Anl39qGlqA05dDRJUXVIX3ZIR0x0Q3pQZzJaRHUwd Hc#gid=0)
Credit to f4thpathway



Goals:
MONDAY
Squat 1x315, 332.5, 350
Chins 3x10
Kroc Rows 3x20x85s
P.Cleans 5x3@135
Glute Bridge 3x5@135

If 350 comes easily enough, I'll go for 360. If that goes up, then I'll try 370.

Actual:
MONDAY
Squat 1x315, 332.5, 350, 360, 370, 315, 315
Chins 3x10
Kroc Rows 20x85s, 2x15x85s
P.Cleans 2x3@135, 3x3@145
Glute Bridge 8x135, 8x145

[f4thpathway]

Whoa....370...

[joosejpr]

Whoa....370...

I was pretty excited. I toyed with trying 375 for what felt like forever. I decided to take my victory and call it good.

[f4thpathway]

Tis best. There is always day 3 to test out new weights.

[joosejpr]

Tis best. There is always day 3 to test out new weights.

I thought that was supposed to be volume/hatch nonsense... ?

[f4thpathway]

Sure. Or whatever. Singles are easy.

[joosejpr]

Singles are easy??.

Sure... whatever you say.

[f4thpathway]

You'll see.

[joosejpr]

Goals:
WEDNESDAY
Press 12x120, 105, 90
Dips 3x12
Core--maybe??
Shrugs 2x5@285
Bike--maybe??

FRIDAY
DL 4x397.5, 377.5, 357.5
Squats 10x245; 8x255; 6x275; 4x300
Pull-ups 3x8

SATURDAY
Bench 20x175, 150, 125
DB Press 3x10 w/40s
Core--maybe??
Bike--maybe??


Holy Crap--what have (has) I (f4) gotten myself (me) into?

[f4thpathway]

Man stuff

[joosejpr]

Man stuff

Heh.

[mwhities]

Man stuff

Is he finally out of puberty?

Great lifting Joose. :P

[joosejpr]

Is he finally out of puberty?

Great lifting Joose. :P

Haha, yes--finally.

Thanks, Mike!

[joosejpr]

Goals:
WEDNESDAY
Press 12x120, 105, 90
Dips 3x12
Core--maybe??
Shrugs 2x5@285
Bike--maybe??

Actual:
Press 13x120; 12x105; 16x95
Shrugs 285x5, 8
Dips 12, 12, 11

[RussB]

It looks like f4's program was perfect for your goals of working 1rm and pushing your 20-rep sets at the same time. Are you still planning on the meet in Aug?

[joosejpr]

It looks like f4's program was perfect for your goals of working 1rm and pushing your 20-rep sets at the same time. Are you still planning on the meet in Aug?

That is a good question... If you asked me two weeks ago, I'd have said definitely. Now, I am not so sure. I'd say I am about 50-50 on it. Entry still isn't even open, so I am just going to focus on my lifts. I'll make my decision mid-July, I think.

[joosejpr]

I guess, technically, since I am not on SS anymore I should start a new log... or, if possible, have my log moved. I'll ask Stef if she can move it.

[slowjoe]

I guess, technically, since I am not on SS anymore I should start a new log... or, if possible, have my log moved. I'll ask Stef if she can move it.

I don't know: 250 and Sully are still here, and not exactly doing Advanced Novice any more.

It's up to you, of course.

[joosejpr]

I don't know: 250 and Sully are still here, and not exactly doing Advanced Novice any more.

It's up to you, of course.

Good point.

[joosejpr]

That felt like quite possibly the hardest [anaerobic] workout I've ever done. 3 sets of 4 reps DL: 397.5, 377.5, 357.5; FOLLOWED by hatch squats??? Yeah right. The Hatch formual I used dictated 245x10, 255x8, 275x6, 300x4. That was not going to happen (I hadn't factored in that I'd be bloody dying from DLs). I did 135x5, 185x3, 225x1, 245x5, 265x5 and was one foot in the grave so I did 3x8 BW Pull-ups and shuffled my way to the car, cursing f4, hatch, and Minnesota humidity the whole way.

Even now, I can hardly support myself in this chair.

So, some adjustments to the programming are in order so I don't kill myself with squats after CRAZY DLs on Fridays.

[joosejpr]

Goals:


SATURDAY
Bench 20x175, 150, 125
DB Press 3x10 w/40s
Core--maybe??
Bike--maybe??

Actual:
Bench 20x175, 150; 25x135 OH YEAH!
DB Press 3x10 w/40s

[PaulBeech]

Ive found your log again. I shall keep watching.

[joosejpr]

Ive found your log again. I shall keep watching.

Welcome Back!

[joosejpr]

This Week's Goals:

Monday
Squat 12x280,245,210
Chins 3x11
Rows 3x20 w85s
P. Cleans 5x3@140
Glute Brdg 3x5@145

Wednesday
Press 4(+)x142.5, 135, 127.5
Dips 3x12
Shrugs 2x5@285

Friday
Deadlift 2x5@252.5; 20x292.5
Squats 10x225; 8x245; 6x265; 4x285
Pull-ups 3x8

Saturday
Bench 1x235, 245, 260, 270, 275...
DB Press 3x10@42.5

[joosejpr]

Goals



Monday
Squat 12x280,245,210
Chins 3x11
Rows 3x20 w85s
P. Cleans 5x3@140
Glute Brdg 3x5@145


Actual:
Squat 280x6, 250x10, 210x12. Thursdays ridiculous DLs still had something to say, apparently. Did some singles: 275, 315, 335.
Chins 11, 8, 8
Rows 3x20 w85s
P. Cleans 5x3@145
Glute Brdg 3x5@145

[PaulBeech]

This high rep work is killing us man. I'm having fun though.

I'm going for 285 by 10 on friday. Pretty sure it will make me cry!

[joosejpr]

This high rep work is killing us man. I'm having fun though.

I'm going for 285 by 10 on friday. Pretty sure it will make me cry!

That would be awesome.

[joosejpr]

Goals:


Wednesday
Press 4(+)x142.5, 135, 127.5
Dips 3x12
Shrugs 2x5@285

Actual:
Press 142.5x7; 145x6; 147.5x6
DB Bench 2x5 w/95s
Shrugs 2x5@285
Dips 3x12

[PaulBeech]

Why cant i have a strong bench like you?? Or press for that matter.

[joosejpr]

Why cant i have a strong bench like you?? Or press for that matter.

I don't have an answer to this question because I don't think there IS one. You CAN... and with your tenacity and consistency--dude, you've been doing awesomely!--you WILL.

PS--Someday, soon, we will both have a much stronger bench and press than I do now. The sky's the limit, Homie!

[joosejpr]

The dreaded 20 rep Deadlifts!!

From the 2012 thread (http://startingstrength.com/resources/forum/showthread.php?t=28389&p=469780#post469780):

DL 20s became DL 22, and I could have done a couple more, I am sure. Why didn't I? Because deadlifts for 22 reps sucked bloated, infected monkey testes--that's why! 292.5 went up 13ish times before I became uncertain whether I had lost count or not. So, I went until I thought I was at twenty, and did 2 more for good measure. Turns out, I didn't lose count. No oxygen to the brain plays funny tricks on one's self.

Video forthcoming--I didn't have my camera, so I used my phone and my msd card reader is busted, PC doesn't have btooth, don't have a smart phone to email it, and the file is too big to text to myself.

DLs were followed by Hatch LB squats: 10x225, 8x245, 6x265, 4x285. These sucked. Rounded the workout off with 3x8 BW Pull-ups. BW=240, still.

[f4thpathway]

http://rlv.zcache.com/super_mormon_sticker-p217216807424109950envb3_400.jpg

[joosejpr]

Haha, thanks.

[joosejpr]

The dreaded 20 rep Deadlifts!!
Video forthcoming--I didn't have my camera, so I used my phone and my msd card reader is busted, PC doesn't have btooth, don't have a smart phone to email it, and the file is too big to text to myself.


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

[joosejpr]

Bench Singles. Programming called for 225, 235, and 247.5. My third attempt at the PL meet last month was 253.3. Haha! I did 225, 265, 270, 275.

I got a new PR (with a pause at the bottom) at 275 lbs. I looked at the video and I was horrified! No arch. No contraction of the shoulder blades. No leg drive. I was displeased with myself, so I went up 2.5 pounds and used proper form. Failed, though. Still, I am pretty stoked about the progress!


http://www.youtube.com/watch?v=pzozKv_bxX8


Other Lifts: DB Bench w/95s 1x7

DB OHP w/45s 2x10, 1x8.

New PL Total: 1096.95lbs

[joosejpr]

MONDAY

Squats 4(+)x332.5, 315, 297.5
chins 3xAMRAP
rows 3x20 w/90s
p.cleans 5x3@155
glute brdg 3x5@175


WEDNESDAY

Press 20x105, 90, 75
DB Bench (warm-up w/push-ups)1x5w/75s; 2xAMRAPw/95s
dips 3x13
shrugs 2x5@300


FRIDAY

Deadlift 1x377.5, 397.5, 420
vol. squats 10x230; 8x250; 6x270; AMRAPx290
pullups 3x9


SATURDAY

Bench 12x200, 175, 150
DB Bench (warm-up w/push-ups)1x5w/75s; 2xAMRAPw/95s
db press 3x10@47.5

[joosejpr]

Two weeks of SM are in the books. My random stream-of-consciousness regarding the program (http://thejooseproject.blogspot.com/2012/06/2-week-review.html).

[joosejpr]

Squats for 4s were brutal, but I did them--sorta. 332.5, 315, 297.5.
Rep 4 on sets 1 and 2 were grinders. My back was practically parallel to the floor part way through them. Form problems and lack of strength equal dangerous squats that look like deadlifts with the bar in the wrong spot.

Other Lifts:
Chins@BW(240) 10, 9, 8
Kroc Rows, 3x20@90s
P.Cleans 5x3@155
Glute Brdg 5x175, 2x5@185

[joosejpr]

Presses for 20 were 1/3 awesome, 2/3 awful.

Set 1 (105) was 15, [20 second rest] 5 more.
Set 2 (90) was 16, [20 second rest] 5 more. I basically did AMRAP for 5 on sets one and two after the rest.
Set 3 (75) hit 20, but rep 20 was a close call.

Wow. Just... yeah, wow.

Other Lifts:
DB Bench 5w/65s; 5,7w/95s
BB Shrug 10x135,225; 5,10x300
Dips 13 @ BW (240); 6,5 @ BW+25lbs

Elbows both on fire. Left tendinitis is back, and right elbow is feeling like it wants to join the party.

[joosejpr]

DL 455x1
Squat 375x1
Pull-ups 10, 8, 8 (BW)

Two PR 1RMs: DL and Squat! I didn't think it was possible, but f4 pushed me to it, and it happened. I am getting sick of proving him right all the time ;-P

DL
My grip failed on my first attempt. My gym doesn't allow chalk, but there was a hole in the corner that exposed some dry wall. Take THAT Work Out World! I nailed the second attempt. 451.9 was my previous PR, and that has stood for over a month (at my PL meet in May)! It is gratifying to bust down that wall.

Squat
I decided to take f4's advice and got a +5lb PR!! 375 was easier than 370 was. Weird.


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

[joosejpr]

New PL Total: 1105
Squat goal of 405 by July 9th is a thirty pound jump in 10 days. Doubtful--but what heck are goals for, right?

[mwhities]

New PL Total: 1105
Squat goal of 405 by July 9th is a thirty pound jump in 10 days. Doubtful--but what heck are goals for, right?

Nice lifting.

For your deadlift, turn around away from the mirror. Feel the bar, don't watch it.

Great effort on the squat too. Got stuck then pushed.

Why the 9th, go by the end of the year. That's my goal, although, mine is for 3 sets of 5. I'm sure I'm at 405 1RM already. Just gotta man up and do it. Will next week.

Keep it up brother, you are doing awesome.

[joosejpr]

Nice lifting.
For your deadlift, turn around away from the mirror. Feel the bar, don't watch it.
Great effort on the squat too. Got stuck then pushed.
Why the 9th, go by the end of the year. That's my goal, although, mine is for 3 sets of 5. I'm sure I'm at 405 1RM already. Just gotta man up and do it. Will next week.
Keep it up brother, you are doing awesome.
Thanks, Mike. 9th just because it is pushing me harder. My goal is for the end of the year, but I know I'll have it WAY before December, so I might as well put a definitive date on it. Good luck next week.

[mwhities]

Thanks, Mike. 9th just because it is pushing me harder. My goal is for the end of the year, but I know I'll have it WAY before December, so I might as well put a definitive date on it. Good luck next week.

Very cool.

Understood.

I'm going to extend mine to 450+- by the end of the year for a 1RM.

Thanks.

Also, I read your response about the mirror and deadlift issue in 2012... Can you move the "deadlift platform" somewhere else? I relate that with me squatting while looking into the mirror. It sucks ass and if/when you compete and you won't have a mirror to look at yourself.

[joosejpr]

Very cool.
Understood.
I'm going to extend mine to 450+- by the end of the year for a 1RM.
Thanks.
Also, I read your response about the mirror and deadlift issue in 2012... Can you move the "deadlift platform" somewhere else? I relate that with me squatting while looking into the mirror. It sucks ass and if/when you compete and you won't have a mirror to look at yourself.

That's the area "designated" for deadlifting, and since I work there, I try not to give off the vibe of "I own the place and do what I want"--but yes, technically I could deadlift elsewhere. I've competed, and I felt fine with both squat and DL, even though I do both with mirrors. I am paranoid about form with the DL and depth with the squat. I should learn to do both without mirrors--you'll get no dispute from me--but I've done it this way for so long, I am loath to change anything when I am so close to getting my goals.

[joosejpr]

SM Day 12, Bench for 12s. Programming dictated 200, 175, 150. I ended up doing 200, 185, 185. Last set of 185 was for 16. Did DB Press, but not much because both elbows and shoulders were (are still) on FIRE! 50s for ten and 60s for 5.

[PaulBeech]

Good effort Joose. Where does that put your max?

[joosejpr]

I dunno, but I tested it last week: 275.

[joosejpr]

MONDAY
Squat 20x245, 210, 175
chins 1xAMRAP(BW); 2xAMRAP(+25)
p.cleans 5x3@165
glute brdg 3x5@205
(Moved Krocs to Friday--Mondays were too brutal)

WEDNESDAY
Press 1x135, 142.5, 150
DB Bench 1x5w/75s; 2xAMRAPw/95s
dips 1x14(BW), 2xAMRAP(+25)
shrugs 2x5@315

FRIDAY
DL 12x335, 295.5, 252.5
vol. squats 10x230; 8x250; 6x270; AMRAPx290
pullups 3x10
rows 3x20 w/95s

SATURDAY
Bench 4x235, 225, 212.5
DB Bench 1x5w/75s; 2xAMRAPw/95s
db press 3x5@60

[joosejpr]

Oy.
245x10, 20 second rest, 3 more. Sucks.
210x11, 30 second rest, 5 more. Sucks.
175x11, 30 second rest, 5 more, 20 second rest, 4 more. Dead.

The right side of my lower back and the outside of my right quad were cramping up like nobody's bidness. Later in the workout, when I tried to do Power Cleans, I got one rep into my first work set--after a painful warm-up--and just quit and walked out of the gym it hurt so much. Bloody snot.

I also did some chins. 10@BW (240) and then a set of 5 with 25lbs, took off the weight and busted out 3 more immediately. Then set of 3 with 25lbs, took of the weight and busted out 2 more immediately.

Elbows and shoulders are still hurting--another reason why P.Cleans were a no go. In my haste to leave, I also skipped glute bridges.

[joosejpr]

I skipped Press Day this week, my elbows and shoulders are in quite a bit of pain. I will probably Deadlift today, but nothing else. I won't work out tomorrow on Bench Day either. I'll repeat week 4 of SM next week, I'll just sub Squat Singles in, rather than do 20s again.

I am bringing my wife to the gym with me, and we'll get her started on SM too. Normally I'd endorse her to be on SS, but I think she won't want to be on a different program than me, and I am not going back to SS. We'll see how it goes.

[joosejpr]

Workout with the spouse went well. Started the sweetheart on DLs for 50lbs. Was going to do Squats afterwards, but she felt weak in the knees. I say good for her, pushing herself to that point! I am proud of her and enjoyed having her with me. I DLd 405x4, which is disappointing, but that's alright. I planned on not doing anything so it is better than nothing.

[joosejpr]

CLICK ME (http://thejooseproject.blogspot.com/2012/07/squat-singles-failure.html) for the sad day of woe.

[PaulBeech]

Bad luck man. Do you think you possibly dropped too low and lost tension?

[joosejpr]

Bad luck man. Do you think you possibly dropped too low and lost tension?

Probably. I always bury it though.

[PaulBeech]

I could probably learn from you then. I need to sink mine better.

[joosejpr]

Earlier this year I pressed 190x1 (http://www.youtube.com/watch?v=OUPG4hheDCY). Today I barely got 175x1 (super crazy hard grinder!) The time off due to elbow issues affected me more than I guessed. On a positive note, SM programming dictated 135 142.5 150, but instead I did 135x3, 155x1, 175x1. That is somewhat encouraging... I suppose.

Dips followed: BW(240)x15, BW+25x6, BW+35x4.

The wife bowed out of Press day... :-( We may need an intervention.

[joosejpr]

I did bench today.
235x4, 225x5, 225x4 (all with pauses at the bottom a la PL form)
Dumbbell bench with 95s x 8, 6.
OHP with dumbbell 60s x 10, 8, 6.

Quite a bit of elbow pain, but it dissipated a bit more quickly than normal--even without Vitamin I (I am out of it :-/ )

[joosejpr]

Oh, I did some push-ups, too:

http://www.youtube.com/watch?v=Z4KHb2pz08M

[joosejpr]

Super Max Cycle 1 complete!! Starting SM Cycle 2 (https://docs.google.com/spreadsheet/ccc?key=0Anl39qGlqA05dGJwTGV1N1dibXA5dDhWTThrNlA3a FE#gid=0)

This Week's Workouts:

MONDAY
Squat Singles--Goal: 385
Chins 1xAMRAP(BW); 2xAMRAP(+25)
rows 3x20 w/95s

WEDNESDAY
Press 12x132.5, 117.5, 100
dips 1xAMRAP(BW), 2xAMRAP(+25)
shrugs 2x5@320

FRIDAY
DL 4x407.5, 387.5, 365
vol. squats 10x230; 8x250; 6x270; AMRAPx290
pullups 3x10


SATURDAY
Bench 20x192.5, 165, 137.5
db press 3xAMRAP@60s

[joosejpr]

Today, a 1RM PR test on squat turned into a struggle to get my PR -25# up. Not pleased.

I did a few chins but no rows.

The wife tried squatting for the first time, though. That was a bright spot on the day.

[joosejpr]

Stupid Double Post

[joosejpr]

Press 12s
132.5 only got 10
117.5 got 12
100 got 15

Dips BW(240) x 15
+25 x 5
+25 x 6

Shrugs
100x5
135x10
225x10
315x6
335x5

The Bride did presses with a 20lb and 30lb bar. She did some assisted dips, too. Very proud.

[joosejpr]

Spouse had her sister in town--she elected to no-show today.

DL 407.5, 387.5, 365 all for 4

Felt so easy, I decided to try for a PR on Squat 1Rm for the third workout in a row--same result: garbage. Someday I'll learn to just stick to programming.

Did a set of pull-ups, only got 7 so I just called it a night. Boo. DLs felt good though, so it wasn't a total loss. Knees feel stiff and painful during both DLs and Squats. I have been standing a lot during my job--dunno if that is the culprit.

[joosejpr]

Bench 20s
Actual (Programmed)
192.5 x 17 (192.5x20) Dang!
192.5 x 13 (N/A) Punishment after some rest.
165 x 20 (165x20)
145 x 23 (137.5x20)

Not bad.

DB Bendh 7 w/90s
DB Press 5 w/65s; 6 w/60s, 50s.

[joosejpr]

Week One of SM Cycle 2 (https://docs.google.com/spreadsheet/ccc?key=0Anl39qGlqA05dGJwTGV1N1dibXA5dDhWTThrNlA3a FE&pli=1#gid=0) is done. Let's compare week 1 of the two cycles and see if progress has been made:

Squat Singles
On squat day last month, I set a new PR of 370lbs. Since then, I have set a PR of 375, but that was later in cycle 1 after DL singles. This week, I failed miserably to set a PR, and in fact struggled to barely lock out 350. Progress has been made, I think I am just having a bad week for squats.


Press 12s
Cycle one: I got 120 for 13; 105 for 12; 95 for 16.
Cycle deux: 132.5 for 10; 117.5 for 12; 100 for 15.
I think this counts as progress. 12.5 pound jump balanced against a 3 rep reduction for set one; 12.5 pound jump with no rep +/- on set two; and a 15 pound jump with one rep reduction for set three. I'll take it.


DL 4s
Cycle 1: 397.5, 377.5, 357.5
Cycle 2: 407.5, 387.5, 365.
+10, +10, +7.5 I cannot stress enough how much easier it felt to do 3x4 this week than it did a month ago. I about died last cycle. Plus I was in quite a bit of pain the next few days, which is not the case this time around. I am definitely adapting and improving on DL.


Bench 20s
Cycle 1: 175 and 150 x 20; 135 x 25
Cycle 2: 192.5 x 17 and 13; 165 x 20; 145 x 23.
I am happy with this progression. Set one saw a 17.5 pound increase against a 3 rep reduction; set two was a 15 pound increase with no rep +/-; and set three saw a 10 pound increase with a 2 rep reduction. "I am strangely comfortable with it (http://wavs.unclebubby.com/wav/MOVIES/BoondockSaints/comfortable_bds.wav)."

[joosejpr]

This Week's Workouts:

MONDAY
Squat 12x292.5, 255, 220
chins 1xAMRAP(BW); 2xAMRAP(+25)
rows 3x20 w/100s

WEDNESDAY
Press 4x157.5, 150, 140
dips 1xAMRAP(BW), 2xAMRAP(+25)
shrugs 2x5@325

FRIDAY
DL 20x300
vol. squats 10x230; 8x250; 6x270; AMRAPx290
chins 1xAMRAP(BW); 2xAMRAP(+25)

SATURDAY
Bench 1x247.5, 262.5, 280
DB Bench 2xAMRAP w/95s
db press 3xAMRAP w/65s

Crazy--DL 300x20?? I was doing 235x5 in January!!!

[joosejpr]

Mondays squats were not worth noting--I helped a family move into a new apartment before hand.

Today:
Press 4s: 157.5x4; 150x6; 140x7
Dips: 10 @ BW (240); 2x5 @BW+25
Shrugs: 135x10; 225x10; 325x5; (with straps) 365x5

[joosejpr]

All Future Posts will be here: TheJooseProject.blogspot.com (http://thejooseproject.blogspot.com/)