Tzanghi's SS log

[tzanghi]

Bench
3x5x205 This was a lot easier than I expected. I still had to grind out the last rep on each set, but that was mostly because I was getting lazy and lacking leg drive. I'm really having trouble with arching because my back just slides up and down the bench when I try to dig into the bench to set my arch. Still happy with the progress.

Squats
2x5x235 Going for 305 Wednesday!

Cleans
5x3x120 Developed a cue that helps, hit form pretty well. Loving these right now.

Dips
2x8; 1x7xBW+35 So close, but just totally lost every ounce on the 7th rep of the last set. No worries, my progress has been great here, and I can just move forward after next week.


First a programming note. I am strongly considering switching to Cleans Sat/Wed and doing Deadlifts first on Monday, my advanced novice light day, so that I can focus a bit more on them. I have focused so much on my squat for like 8-9 months now, so I figure if I devote one day to deadlifts, I should be able to move it up quite easily considering how far it is behind. Also, I have absolutely no doubts I can do 2x5x80% squats after deadlifts and bench/press. This is the first area I'm actually starting to disagree with Rip's programming on. I feel he doesn't account for the effects of the squat on the deadlift. So my resolve is to heavy deadlift first on Monday if I decide to make the change. We'll see.

Second, my weight has been fluctuating around 181-185, but my numbers seem to be going up and surpassing where I got from gaining weight. If I maintain weight and my numbers increase, that will be fucking awesome. The real test is whether I can hit these 305 squats Wednesday/next week. Still have 315 for 3x5 before August 20th in my sights. God I will be so fucking pumped if I hit that. I also ordered a pair of Chucks today, and am going to start taking leucine in protein shakes. These may just be what it takes to get me to 3 plates.

[Mr_Rogers]

Give it a shot. Worst case scenario it doesn't work the way you intended.

Good luck on the squats!

[tzanghi]

Give it a shot. Worst case scenario it doesn't work the way you intended.

Good luck on the squats!

Yea, it just occurred to me that as the deadlifts get back into an actually heavy range, I may have trouble with lower back recovery as recently I've been cleaning and pulling moderate weights, and I am almost always a bit sore in the lower back. I'll see how I feel after the first week and go from there. You're really right about just trying it though. I used to be so afraid of over and under training, but I really don't think it's that big of a deal to over train as long as you account for it with a little extra rest and re-programming.

Thanks for the encouragement!

[tzanghi]

Squats
3x5x305 PR.

Press
4x125; 2x5x115 This was fucking weird. It's either energy levels or form issues. I'm going to consider this a reset to 115 and bump 5 lbs on the next time to do 120 because when I dropped to 115, the sets were very easy when I held form.

Deadlift
5x255; 1x285 These felt fucking awesome. Fuck yes, my deadlift is back.

Chins
3x8xBW-15

Bodyweight has been up a little since I stopped running and started conditioning. Woke up around 187, but it appears my body comp is getting better, so I'll keep on keepin' on. My brother comes home again tomorrow so I'll likely be eating like shit for the next two weeks. Oh well.

[Kregna]

nice on the squats

[tzanghi]

nice on the squats

Thanks, man!

[tzanghi]

Squats
2x5x225 Was still very sore so took this very light.

Bench
3x5x207.5 Easier than I expected. Think my form is becoming more efficient.

Cleans
5x3x125 Glad to see these are moving well. Had some form issues, but I feel confident about these.

Chins
1x8; 2x7xBW-10

[tzanghi]

Squats
3x5x310 This was a PR, but form was not very good. Lost my back extension on most reps. Will try again here.

Press
5x; 4x; 5x120 Didn't rest enough on the 2nd set and didn't have enough carbohydrates in the last week. I'm still gonna go up to 122.5, but will monitor this very closely.

Deadlift
5x265; 1x295 Started to get hazy on the single, but I made it through without passing out. That's the first time that's happened to me on a working set pull. Really enjoying my "re-progress" on this lift.

Dips
3x8xBW+35

The squat form has gotten a little to poor for me to advance to 315 on my next workout. My week is hectic this week, so I am going to lift Thursday hard again and then rest until next Monday. Thursday I will re-do 310 and then Monday I will do or die on my goal of 3x5x315 on squats. My other goals are to have 2 plates on bench and 1 plate on press by mid-October. I also want 5x315 on deadlift by the end of September and 185 on cleans by the end of October. These are all for sets across except for the deadlift. I really don't give a rat's ass if I have to go on a caloric deficit either. I'm not eating that much now, and I'm improving across the board, so I'm not going to let myself stagnate during a cut; fuck that.

[Mr_Rogers]

Those goals seem challenging, but not out of reach by any means. Keep up the great work tzanghi and congrats on the squat PR!

[tzanghi]

Those goals seem challenging, but not out of reach by any means. Keep up the great work tzanghi and congrats on the squat PR!

Thanks! I realized today that I'm not going to hit my squat goal. I could, but I'd be risking injury so I'm gonna deload a bit.

Today's workout:

Squats
2x5x310; 4x310; 3x275 My back was off again. Had some REALLY bad flexion on a few reps and couldn't catch myself at below parallel so I got down to ATG sometimes. It really just is more weight than my body can handle right now. Time to deload and work back up. The backoff set at 275 was pretty easy even though it was like 30 sec after my last working set. I'm gonna deload to 285 and work back up. On the plus side, I've really gotten over my uneasiness about getting under the bar due to the experience with heavier weights. It's no longer an issue really.

Bench
3x5x210 These were kinda tough. I actually bounced the last two reps of the second set a little bit, so I'm not really gonna count those reps. Last set was still good though.

Cleans
5x3x130 These were so much fun. They were quite tough, as well, but I really feel like my form is coming together even more so. Time to move back to the plates!

Chins
8x; 2x7 xBW-10 I was running low on time and was tired here. Will stay at the same weight though.