The Chalkshank Redemption

[k_kws]

Haven't trained since early March. Finally able to train again almost 3 months later.
I was supposed to go to a USSF meet this weekend actually, but that was cancelled in April. Hopefully can compete this winter.
Getting back to previous strength (and beyond?) following Rip's advice here: YouTube
I'm 25, 5'10", and 229 lbs currently.

Sunday 5-31-20
SQ 275x5
BP 185x5
DL 325x5

Bodyweight 226

Tuesday 6-2-20
SQ 305x5x3
BP 215x5x3
PR 135x5
DL 355x5

Bodyweight 228

Thursday 6-4-20
SQ 335x5x3
PR 165x5x3
DL 385x5x3

Bodyweight 229


So far so good. I feel great.
Sunday and Monday were rough, most soreness I've felt in a long time. And that was just one set of five at 60% of previous volume weights. I'm glad I didn't kill myself on the first day, and was instead able to take 30lb jumps on the next two sessions.
Trying to get back up to my previous bodyweight of 235 lbs. Somehow I lost 10 lbs and gained two inches on my waist.

[k_kws]

Sunday 6-7-20
SQ 365x5x3
BP 235x5x3
DL 415x5

Bodyweight 228

Tuesday 6-9-20
SQ 385x5x3
PR 185x3, 175x5x2 (185 just a little too big of a jump)
DL 435x5

Bodyweight 230

Thursday 6-11-20
SQ 405x3
BP 250x5x3
CL/PR 185x1,2,3,2,1

Bodyweight 230

Light days on Squats are now needed. Continue with 405x5x3 on Sun. Light day Tues. 415-425x5x3 Thurs.

[k_kws]

Sunday 6-14-20
Squat 405x5x3
Press 185x5x3
Deadlift 455x5

Bodyweight 232

Tuesday 6-16-20
Squat 285x5x3
Bench (265, 260, 255)x4
P Clean 195x3x5

Bodyweight 232

Just a bad day on bench

Thursday 6-14-20
Squat 415x5x3
Press 190x5x3
Chins 10, 9, 8

Bodyweight 234

[k_kws]

Sunday 6-21-20
Squat 420x5x3
Bench 265x5x3
Chins 8,6,5

Bodyweight 233

Tuesday 6-23-20
Squat 295x5x3
Press 195x5x3
Deadlift 475x5

Bodyweight 231

Thursday 6-25-20
Squat 425x5x3
Bench 270x5x3
Clean up to 205 only available bar was bent as fuck and kept rolling, so:
Hang Cleans 135x5x3

Bodyweight 232

[k_kws]

Sunday 6-28-20
Squat 430x5x3
Press 200x3x3
LTE EzBar+50x10x3
DL 495x5

Tuesday 6-30-20
Squat 305x5x3
Bench 275x5x3

Thursday 7-2-20
Squat 435x5x3
Press 205x3x3

Time constraints on Tue, Thur. Morning work plus the highway was being fixed.
Taking a week off for some relaxation.

[m s]

Your presses on youtube are very impressive. How did you progress to a double layback? I had always been doing a strict press and just now started with the 2.0.

[k_kws]

Hi m_s

Thanks, Its my favorite lift. As for the double layback, I always did 2.0 and it just sorta started happening as the weight got heavier. From there I started watching videos and reading articles to refine the technique. The 3-part Suggs video on YouTube is the holy grail of pressing. I like Carl's articles on here too.

Do you have a log on here? Your numbers are pretty high and I'd be curious to see how you work in oly lifts with strength training.

[m s]

I'll check out the videos, thanks.

I started a log awhile ago but gave up on it after a few posts. Maybe I'll start posting again. I do really basic programming like you. Strength is progressed through a 2x a week TM style VD/ID. Then I practice the clean and jerk and snatch 2-3x a week. Similar to the TM/OLY hybrid in PPST. I'm still figuring the lifts out so I don't follow the program exactly.

Btw the rest of your lifts look really good too (except powerclean ha). I'm guessing you are still gaining back your strength now, but before gym closed we had similar squat/DL numbers. You are obviously stronger on the press and bench.

[k_kws]

Oh ok, the hybrid model in PPST page 138/139.

Yeah, cleans and snatches are a bitch. Arm pull instincts just kill me.
I'll be doing them first thing tomorrow. I've also got half a mind to just do hang cleans for a while and drill the 'jump with straight arms' part into my head.
If you have any other suggestions let me know.

Still gaining back my strength on my 6th week back. But really going to try and surpass my previous strength on this LP. Between all my lifts I think I'm about 20-50 lbs away from volume PR territory.

[m s]

I have no suggestions other than what I'm sure you've already heard: flex triceps or whatever the cue is. I think all the oly movements just take a ton of diligent practice. That is always film yourself and think about what you're doing -- it's a pain in the ass, but necessary if you are learning these things on your own. I'm sure you're capable since you figured out the double layback which is much more technical. I too wanted to PR my lifts when returning on an LP. But I got close to 500 for 3 sets of 5 on the squat and decided I was sick of 3 grindy sets of squats, and just returned to a TM model (where I still only do 3 sets of 5 on volume day.) Maybe you can tough it out though.