Fino's Pursuit of "Stronger"

[carson]

At 310 on DLs you are still 15 pounds ahead of me. Maybe I will join the chase to 355. We'll see how I do Friday and then especially on March 1. Maybe this old man has enough left to do 355 by year's end.

[Fino]

February 13, 2014:

Squat Intesity: 305lbs (2x3) PR
Notes: These might be a smidge high. However, I am happy with how I am getting better at fighting through tough reps though.

DL: 295lbs (1x5)
Notes: Still trying to hammer out some form issues.

Video: http://www.youtube.com/watch?v=3M2dd3MKBe4

[Fino]

February 15, 2014:

Press warmup: 45x2x5, 65x1x5, 95x1x3, 135x2x1, 145x1x1, 160x1x1
Press Intensity: 180lbs 2setsx3reps PR
Notes: Shoulder felt better, just a small twinge.

Bench warmup: 45x1x10, 135x2x5, 165x1x3, 195x1x2, 215x1x1
Bench Volume 249lbs (5x5) last rep paused all sets

Video: http://www.youtube.com/watch?edit=vd&v=sA_1MdBhOVc

[carson]

I always admire people who can lift more on squats than they can on DL. Good going. Re DL: Are you locking out on top?

[Fino]

Thanks Carson. People usually say if you squat more than you dl you either are squatting too high are avoiding the DL haha. It also doesn't help that I have small hands. I think I am locking it out, although not holding it for very long.

[Fino]

February 16, 2014:

Wife/Coach/Training partner had a bridal shower in the morning so I was training by myself.

Squat warmup: 45x2x5, 135x2x5, 165x1x3, 195x1x2, 225x2x1, 235x1x1
Squat Volume: 265lbs x 4 x 5, 235x5
Notes: I have been concerned with my depth of late. I narrowed my stance a bit and had no problem getting good depth here.

Pulling warmup: DL 135x1x5, 185x1x5, Snatch 65x2x2, 75x2x2, PC 75x1x3, 88x1x3, 98x1x3
Power Clean 110x3x3
Notes: First time Power cleaning. I genearly Power Snatch but decided spurr of the moment to give these a shot. Mainly because they have almost the same back angle as the DL and I have been working on that form wise. Considering it was my first time I think they went well. I need to jump earlier, I was jumping at the snatch point rather than clean after looking at the video. Also need to keep the bar path more vertical.

Video: one set of my squat and one set of my pc. A bit of a comical scene for my squat, you can see the guy in the next platform doing his half squats.
http://www.youtube.com/watch?v=dFZYCpusuQU&edit=vd

[carson]

Your squats were beautiful. That fellow in the background was sadly comical. It's too bad there is no one to teach him.

I admire anyone who can do the power clean or power snatch. I cannot. My flexibility just isn't there. Good work.

[Fino]

February 19, 2014:

Bench warmup: 45x2x10, 135x3x5, 165x1x3, 195x1x2, 225x3x1, 245x1x1
Bench Intensity: 275lbs 2sets 3 reps PR
Notes: Felt a bit heavier than I anticipated.

Press warmup: 45x1x5, 65x1x5, 95x1x3, 115x1x2, 135x2x1
Press Volume: 154lbs 3x5
Notes: Kept the volume at 3 sets. Last week I felt strong with only 3 sets.

Bench and Press video: http://www.youtube.com/watch?v=-am8DUVVnbA&edit=vd

[Fino]

February 20, 2014:

Squat warmup: 45x2x5, 135x3x5, 165x1x3, 195x1x2, 225x2x1, 245x1x1, 275x1x1
Squat Intensity: 310x3 PR 310x2 missed third rep
Notes: Second week in a row I think my heavy squats are a bit high. I am having a tough time setting my stance efficiently compared to my volume worksets. Next week is three plates, a long time goal of mine. I will move to 2 rep sets.

DL warmup: 135x5, 185x5, 225x3, 265x2
DL: 305x5
Notes: These felt alot better. My shoulder is over the bar better. I am keeping contact with the bar throughout the movement better. I did this shoeless.

Video squat and dl: http://www.youtube.com/watch?edit=vd&v=9ZO-m-bZm40

[Fino]

February 22, 2014:

Press warmup: 45x2x10, 65x5, 95x3, 115x2, 135x3x1, 160x1
Press Intensity: 182lbsx2x3 PR
Notes: My previous all time PR was 182 for 1 rep at a body weight of 182. This morning I was 186.2

Bench warmup: 45x10, 135x2x5, 165x3, 195x2, 225x2x1
Bench Volume 250lbsx3x5, CGB 225x3x5
Notes: Added back off sets of CGB to give the tris a bit of work to help with my sticky point. My first two sets had my index finger at the endge of the knurl (oly bar). The last set I narrowed a bit more with my pointer on the inside of the knurl. I am gonna use the narrower grip and keep CGB as part of my volume bench work.

Video all worksets: http://www.youtube.com/watch?v=sU9HbIwmjHA&edit=vd