Joose's Log

[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.

[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!




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.

[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.

[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.