sking's log

[sking1001]

I agree with Adam. On Tuesday, do your power clean warmup, then deadlifts, then paused squats, then rack pulls. On Friday, you can keep the front squats in after your 5/3/1 squats if you think they help. I think the plan is looking pretty good.

Don't beat yourself up too badly on the paused squats and rack pulls. Try to leave 2 reps in the tank on sets of those.

Thanks, Kyle. I'm still seeing how the power cleans carry over to my deadlift, and I really like them, so I'm happy to keep them on Friday as well. Leaving a couple reps in the tank is new to me, but I can see how important it can be! Awesome input, here...thanks everyone. Here's draft 3, but the weekend is still young :-)

Monday
Press 5/3/1
LTE / Dips / Other Triceps
Chins

Tuesday
Power Clean Warmup
Deadlift 5/3/1
Paused Squat 3x3
Rack Pulls 2-3x5

Thursday
Bench 5/3/1
Close Grip Bench / Dumbbell Bench
Dumbbell Rows

Friday
Squat 5/3/1
Power Clean / Front Squat - Volume or Heavy
RDL / Curls / Shrugs

[swilczewski]

I too agree with the smart bastards above.

[sking1001]

I too agree with the smart bastards above.

Haha...and strong ones too!

EDIT: As are you, sir :-)

[Mac Ward]

Steve, supper disappointed you didn't get the 430...it was hard to watch after you missed it. I know the feeling. When you get you plan figured out, stick to it, evaluate it at then end, and tweak it for the future. 430 will be yours in time. Today, it looked heavy coming out of the rack.

[sking1001]

Thanks, Mac. Yeah, it felt heavy coming out of the rack today :/

[Oldster]

It looked heavy out of the rack, Steve. I really thought you had it until you stopped with it.

I was awfully pleased to see you miss it with good form, ie, you didn't break form badly and lift your hips high to try and pull it with your low back. That was a prefectly missed rep, IMO. Regroup and I think you can get it.

One of the problems could be as simple as it took you too long to get to your top set. I don't know what it takes to wrap a knee with your wraps but in reality you should have been to your first attempt at 430 in about 20 minutes or so. I realize I did a whole lot less squatting work than you did this morning and only wear a belt, but after my light stretches I went 140x5--230x1--340x1--430x1 in less than 10 minutes this morning. If I hadn't been gabbing so much it may have went in less than 7 minutes.

Just a thought.

[sking1001]

It looked heavy out of the rack, Steve. I really thought you had it until you stopped with it.

I was awfully pleased to see you miss it with good form, ie, you didn't break form badly and lift your hips high to try and pull it with your low back. That was a prefectly missed rep, IMO. Regroup and I think you can get it.

One of the problems could be as simple as it took you too long to get to your top set. I don't know what it takes to wrap a knee with your wraps but in reality you should have been to your first attempt at 430 in about 20 minutes or so. I realize I did a whole lot less squatting work than you did this morning and only wear a belt, but after my light stretches I went 140x5--230x1--340x1--430x1 in less than 10 minutes this morning. If I hadn't been gabbing so much it may have went in less than 7 minutes.

Just a thought.

Thanks, Oldster...very good points. The first 430 was without wraps, but I could probably shorten warmups some like you said. I was doing my warmups at 40/50/60/80/90, 5/5/3/1/1, respectively, and I'll bet I took nearly 20 minutes. Now that I think about it, I always do better when I do my warmups more quickly and then just rest a little longer for my work set.

[Mac Ward]

I'm still trying to figure out my warm up scheme. I do move quickly through the warm up no matter what I end up doing.

[Oldster]

I'm still trying to figure out my warm up scheme. I do move quickly through the warm up no matter what I end up doing.

Everyone is different. When my partner is warming up for the FS, I darn near curl up with a good book. He'll go 135-155-175-195-205-225-245-265x1 and then 275x3. Good God, all I want to do is go 135-225-275. But in the OHP he makes me feel like the gurl I am with all my warmups for my gimpy shoulders.

In the back squat I just got used to jumping a plate per set years ago. Sometimes I go more than that. It doesn't take much time to go 135-225-315-405 when you get used to it, especially if you treat all warmups like 405. On the other hand I've seen high rep guys that are going to squat 275x20, warmup with the empty bar and go right to 275x20. Makes my joints hurt just to think about it.

[sking1001]

I've been going 135x5, 185x5, 225x3, 275x2, 315x1, 345-365x1, etc, for a long time. I've just started to mix it up lately. When I don't squat first, I will sometimes actually go 135, 225, 315, etc.

Friday, I just decided to do a calculated 5@40%, 5@50%, 3@60%, 1@80%, 1@90%