Training with no time to train

[Mr. Bingley]

great! i got up to 205 on both squat and deadlift last week, about 10lbs from bodyweight

[ravl]

Nov 30, 2014:

Back to it!

Squat:

Squat: De-loaded to focus on form, using a slightly narrower stance. I discovered that I wasn't keeping my chest up and was bending my wrists. Form creep, indeed. The squats felt really good, balanced.
45 lb x 5 reps
45 lb x 5 reps
75 lb x 5 reps
115 lb x 3 reps
140 lb x 2 reps
170 lb x 5 reps
170 lb x 5 reps
170 lb x 5 reps

Bench:
45 lb x 5 reps
45 lb x 5 reps
65 lb x 5 reps
95 lb x 3 reps
105 lb x 2 reps
120 lb x 5 reps
120 lb x 5 reps
120 lb x 5 reps (PR)

Chins:
6 reps
4 reps
4 reps

[ravl]

I finally got my new weightlifting shoes, I used them for yesterday's workout and what a difference, I can't believe how squishy my other sneakers are.

Dec 02, 2014:

Deadlifts felt good, my ribcage muscles are sore from setting my back. Again, I couldn't do the full 3x5 on the press. My shoulders are not flexible enough to put the bar exactly over the glenoid at lockout with a narrow grip, a wider grip usually puts too much moment arm and I can't push it past my face. Also, I feel like I'm not bouncing my hips enough and/or correctly, it doesn't feel like I get any impulse on the bar from it. The press is tricky...

Lift          Weight   Reps 
------------+--------+------
Deadlift       135.00      5
Deadlift       135.00      5
Deadlift       145.00      5
Deadlift       165.00      3
Deadlift       175.00      2
Deadlift       185.00      5 (PR)
Press           45.00      5
Press           45.00      5
Press           55.00      5
Press           65.00      3
Press           75.00      2
Press           85.00      5
Press           85.00      4
Press           85.00      4

[vanslix]

I regressed to Press 1.0 and that helped me get unstuck along with microloading. Not sure I'm the norm in that respect.

[Mr. Bingley]

i'm very pleased with how my shoes feel too. so much more stable

[ravl]

I have been reading the forum about press technique and form checks and it does seem that there are people that favor the 1.0. I do want to stick with the 2.0 because I have seen how following the book's instructions has improved all my other lifts so much.

After going through the press form checks, I think I found something that might help. I believe I am not keeping my elbows in front of the bar on the way down (rep 1 starts correctly, 2-5 don't). I'm sure there are other things, we'll see how it goes.

For microloading, did you buy plates or made your own with washers like some people recommend?

[vanslix]

I have been reading the forum about press technique and form checks and it does seem that there are people that favor the 1.0. I do want to stick with the 2.0 because I have seen how following the book's instructions has improved all my other lifts so much.

After going through the press form checks, I think I found something that might help. I believe I am not keeping my elbows in front of the bar on the way down (rep 1 starts correctly, 2-5 don't). I'm sure there are other things, we'll see how it goes.

For microloading, did you buy plates or made your own with washers like some people recommend?

There's a member on here named Dan that machines solid micro plates for cost. Can't beat them.

[ravl]

Dec 7, 2014:

First squat session since getting lifting shoes (life got in the way this week). It feels very good, I'm feeling the bounce at the bottom of the squat and I really feel my core being worked. My theory is that now that my feet are steady, the stabilization effort is now where it should be, instead of my ankles and calves.
The press went much better after the wise words of Coach Horn here. I completed all reps!

Lift          Weight   Reps 
------------+--------+------
Squat           45.00      5
Squat           45.00      5
Squat           75.00      5
Squat          115.00      3
Squat          145.00      2
Squat          175.00      5
Squat          175.00      5
Squat          175.00      5
Press           45.00      5
Press           45.00      5
Press           65.00      5
Press           75.00      3
Press           80.00      2
Press           85.00      5
Press           85.00      5
Press           85.00      5  (PR)
Chins          169.00      7
Chins          169.00      5
Chins          169.00      4

[ravl]

Dec 9, 2014:

Deadlifts seem to be working well with these increments. 185# felt hard last week, 195# went up easily. I did feel a pop on my ribs of all places during my work set, mild pain. Didn't stop me from finishing the set, it's still a bit tender when I squeeze my ribcage. I do hope it doesn't get in the way of squats on Thursday.

Lift          Weight   Reps 
------------+--------+------
Deadlift       135.00      5
Deadlift       135.00      5
Deadlift       150.00      5
Deadlift       165.00      3
Deadlift       185.00      2
Deadlift       195.00      5  (PR)
Bench           45.00      5
Bench           45.00      5
Bench           65.00      5
Bench           85.00      5
Bench          105.00      3
Bench          125.00      5
Bench          125.00      5
Bench          125.00      5  (PR)

[ravl]

Dec 12, 2014:

Squats felt good, the press did not go well. In my attempt to get better at it, I think I'm over thinking it. Next workout I will do it like it was the first workout, just the bar until I get the hips and the path right, then add weight by 5 until the bar slows.

Lift          Weight   Reps 
------------+--------+------
Squat           45.00      5
Squat           45.00      5
Squat           75.00      5
Squat          120.00      3
Squat          150.00      2
Squat          180.00      5
Squat          180.00      5
Squat          180.00      5
Press           45.00      5
Press           45.00      5                                                        
Press           55.00      5                                                        
Press           70.00      3                                                        
Press           80.00      2                                                        
Press           90.00      4                                                        
Press           85.00      4
Press           85.00      3