Shannan's quest for beasthood

[ShannanD]

@ Oldman, I'd LOVE to transition to a 4 day split, but family commitments keep me from being in the gym that frequently. Might need to get a babysitter for Wednesday nights.

5/20/13

LBBS - percentages of 192
96 1x5
112 1x4
130 1x3
144 1x2
150 1x1
158 1x1
168 1x1
135 1x10 - interesting, my back and grip got tired before my legs.

Paused LBBS
135 1x5

BP - percentages of 125
62 1x5
72 1x4
86 1x3
94 1x2
98 1x1 - paused
104 1x1 - paused
110 1x1 - paused, little slow
95 AMAP 1x11 - bar path way off on 11, kept me from 12

RDL
135 1x5
165 1x5

SLDL
165 1x5

Leg press
320 1x20 - I've never been worried about being crushed alive before today

DB rows
52.5 1x10
55 2x10

[ShannanD]

5/22/13

Went in intending to do snatches/cleans. Alex spent lots of time with me instead diagnosing my snatch pull issues. Apparently I've never learned to set my lats! Everything made so much more sense after doing this. The bar path and the pull atually made sense today for the first time. Relief!! Can't wait to apply this to DLs - here I come 300...

[ShannanD]

5/23/13

AAARRRGGGGHHH! Had hoped the new lat set would fix DLs...

DL
140 1x5
165 1x4
190 1x3
210 1x2
216 1x1 - glutes/hams not firing
230 1x1
244 1x1- F
244 1x1 - F is for FUCK!
244 1x1 - F, all with T-spine curve. All off floor fast, unable to lock out. OK, seriously, this is the first sub 250 I've failed in 3 months.
210 1x3 - F, couldn't lock out 3rd

Paused LBBS
96 x5
112 1x4
135 1x5

OHP
62 1x5
63 1x5
65 1x5

Incline
76 3x6

Ok, enough bitching. Revamp, reset, redo.

[Patrick Stroup]

yeah get the hell off max effort deads. something that has helped me fix my form and general setup has been timed singles. start with 80% for 10 sets of 1 rep with 45-60 seconds rest. the next week bump it up 2.5%

so like

80% 10x1 - 45-60 seconds rest
82.5% 9x1 - same rest
85% 8x1 - 60-90 sec rest
87.5% 7x1 - 90 seconds
90% 5x1 - 90+ minutes (recover between each one)
Week 7 - test your max or startover at the beginning +5 or 10 lbs

Then save the "Rep" work for variations of the pull RDLs Stifflegs, and other general awesome back work (rows!, good mornings, etc)

This is using Matt Gary's (SSPT USAPL Coach) Deadlift table.

http://www.youtube.com/watch?v=-q3CTfHSBTg

just a suggestion, I think this works well for people who struggle to maintain ideal deadlift positions as you get multiple sets to try it out, but the sets are so close you still get a volume-esque effect to keep it dense and grow from them (where if you pulled 10 singles at 80 and rested 5+ minutes between that'd be pretty lazy and useless).

PLUS this doesnt beat you up as bad as repping out ugly deads so you can squat more and do more general specific assistance.

[ShannanD]

5/25/13 - I nevr go in with a definitive plan on snatch/clean days except to do what feels right. I'm still using them as cardio replacement on "lift" days off. One of these days I'll get serious about pulling real weight. HA! Think I've said all this before (maybe 2 weks ago).

Patrick, never thought about it, but maybe I am doing too many deads. I like the idea of volume. I'm gonna look over your idea a litte closer as soon as I get a chance to breathe. Thanks, as always!!

Hang Power Snatch - gotta work on these more often to feel comfortable with the first pull. Lat set working better, now on to loading glutes.
22 3x5
32 2x3
These went ok. Snatch is just really tough for me. Visualizing the lift is something I really need to work on.

Hang power cleans - Jeez I love these!
45 1x5
65 1x5

Power cleans
65 1x5
70 1x3
80 2x3
85 1x3
These felt realy good, 85 was light. Shins started to hurt before anything else (just a small volume of blood loss).

[ShannanD]

5/27/13

LBBS - percentages of 192
96 1x5
112 1x4
130 1x3
144 1x2
152 1x1
168 1x1
172 1x1

Paused LBBS
145 1x5

BP - percentages of 125
62 1x5
72 1x4
86 1x3
95 1x2
100 1x1 -paused
110 1x1 - paused
112 1x1 - paused
100 AMAP 1x9

RDLs
135 1x5
175 1x5

Leg Press
330 1x20

DB rows
55 1x10
60 2x10 - strapped

[ShannanD]

5/30/13

Thursday night DL party

DL
130 1x5
150 1x4
176 1x3
194 1x2
206 1x1
226 1x1
232 1x1
194 2x3

LBBS
96 1x5 - paused
112 1x4 - paused
144 1x5

OHP
65 3x5

Incline BP
80 2x6

[ShannanD]

6/7 - Been a minute since I've lifted. Stupid work. I need a sponsor so I can lift EVERY day...

DL - can't remember all the numbers, but got 240 1x1, fast with back rounding

Paused LBBS
95 1x3
145 1x5

Zercher
45 1x3
95 1x5

OHP - numbers advancing quicker than I thought!
65 2x5
67 1x5, last rep was a grind, but got it.

Incline BP
75 2x8 - small step back in weight. Might a been cashed from the OHP

HLR
3x15

[ShannanD]

6/8

Chins
BW 3x4, 1x3

Power snatch
45 5x3 - http://www.youtube.com/watch?v=b4P4CXqTNwg, Forward.

Power Clean - funny, I thought 100 was a PR, but according to old posts, 90 and 95 were PRs! Sweet, been a while since I've been able to post those 2 letters. 100 next week.
65 1x5
75 1x5
80 1x2 - http://www.youtube.com/watch?v=x6Rof2Nu1t4
85 1x3
90 1x1
95 1x1
100 1x2 - Failed both. Pull fine, couldn't get under bar. http://www.youtube.com/watch?v=Cc8qQsEPpW4 Next time I do these, gonna skip some of the lesser weight reps

[ShannanD]

6/10/13

LBBS
95 1x5
115 1x4
130 1x3
145 1x2
168 1x1
175 1x1
180 1x1 - PR match, easiest it's ever gone up
185 2x1 - Fail X2, number got in my head. Didn't push through rep.

Pause LBBS
155 1x2, was supposed to be 1x3 - too much energy spent on 185

BP
65 1x5
75 1x4
85 1x3
95 1x2
110 1x1 - paused
112 1x1 - paused
115 2x1 - paused, 1lb short of PR
105 AMAP 1x5

RDL
95 1x5
180 1x5

Zercher
105 1x5

Leg Press
320 1x20

DB Rows - all stapped
60 1x8
65 1x8
70 1x8

HLR
BW 5x10