Sgsolberg: Boring But Big

[Sgsolberg]

BW: 218 lbs.

I did DL's today since I'm helping a friend with some heavy work this weekend. It did not go as well as last week, but was certainly acceptable. Overall, I feel like this is working for me as a program. I am noticeably leaning out a little bit, but I'll need to up the calories soon.

Warmup:
Snatch 45x3x3, 95x2x2, 115x1, 135x1x3.
I caught the last snatch a little forward, tweaking my back slightly.

Clean and Jerk 135x3, 155x1, 175x1 (PR C&J), 195x1x3 (PR C&J).
All of these felt light and fairly easy.

Deadlift:
45x5
115x5
185x5
225x5
245x3

300x5 This felt unusually heavy. I think it had to do with the OL warmup.
340x3 This did not feel as bad as 300.
380x5. Tough. I think I could have gotten a 6th rep if not for tweaking my back in the warmup.

Assistance:
225x5x5.

[Sgsolberg]

BW: 221 lbs.

I ate a bit more carb yesterday evening... Water Weight.

Warmup:
Snatch 45x3x2, 95x3x2, 115x1x4.

Press:
45x5x2
65x5
95x5

115x5
130x3
145x6.

Assistance:
70x10x3

[Sgsolberg]

BW: 218 lbs.

Warmup:
Bench:
45x5x3
95x5x2

120x5
140x5
185x9.
I might have gotten 185x10, but I thought it best to leave one in the tank since I had tennis right after lifting.

Assistance:
Bench: 115x10x5
Chins: BWx5x4

[Mr.City]

I got to say that you're making 5/3/1 look very tempting. Something about the template, probably the openness of it, makes it seem fun to try out.

[Sgsolberg]

Well, it is flexible... and you get in and out of the gym fast (about an hour including assistance and my shower). Of course, you won't be pushing as hard... so slower gains during the early intermediate phase.

[Sgsolberg]

BW: 219 lbs

Squat:
45x5x2
95x5x2
135x5
185x5

235x5
275x5
310x10
The last rep was intense.

Assistance:
Squat 185x10x5
Leg Press +180x10x3
Sumo Deadlift 315x5 for shits and giggles...

News: I've got a lifting buddy for Fridays (deadlifts). He's the only other person in my gym that I've seen pull over 315. Should be good.

[Sgsolberg]

I missed Monday this week and cannot afford the time this weekend, so I decided to both deadlift and press today. This was fine, and didn't cause me any real problem. I was also short on sleep which kept me from hitting a bigger DL than I wanted. Oh well, next time.

BW: 220 lbs.

Press:
45x5x2
65x5x2
95x5

105x5
120x5
135x9 This was tough, but I feel stronger week by week.

Assistance:
Press 95x5x3

Deadlift:
135x5x2
225x5

275x5 very fast.
315x5 was supposed to be 305. I fucked up.
345x7 I stopped short of max effort because I wanted to go for a heavy single today with my lifting partner.

385x3
405x1
415x1
425x1
435x1 (PR)
445x0 Failed to break it off the ground.

Assistance:
DL: 330x5x3. Utter Exhaustion. I'll enjoy eating and sleeping a ton this weekend.

[Mr.City]

Nice deadlift!

[Sgsolberg]

BW 217 lbs

Warmup:
Bench
45x5x2
95x5x2
115x5
135x5

155x3
175x3
195x6,3,3,3,3

Assistance:
Pin pressing: The principles here are laid out in one of Starr's articles. This is an isometric deal, pressing off one set of pins into another 2 times, followed by a third rep which is held for a period of time.

Low position: 185x3x3 (held 6 seconds for each set.)
Middle position: 195x5x2 (held 6 seconds for each set.)
Lockout:
225x3 (held 12 seconds)
275x3x2 (held 12 seconds)
315x3 (held 12 seconds)
325x3 (held 12 seconds).

Chins:
5x5