Long Way to the Top

[poser]

6/12/17 Heavy

Backsquat
1x20 135#
OH squat 1x10 95,115, 135

Bench press
5x5 225#

Deadlift
1x3 360#
Backoff 1x3 320#

Hip flexor is still not healed. I don't feel it at all at 135#, but it's becomes noticeable at 185#, so I stuck to some low weight squat sets. Frustrating.

Been Press work sets at 225# are embarrassing to perform. It's such a bro weight. -any other combination of weight on the bar makes it legit, but just having 225# makes it look like bro lifting. I had a spotter for the last 2 sets and I had to make a disclaimer statement l: "I promise this is the weight that was programmed for today." 5x5 Bench press has increased by 12.5# since switching back to HLM.

Deadlift felt better than it has in weeks. I was working in with 2 guys so there was good energy.

On a side note, the two hottest and strongest girls in the gym, neither of which I see very often, were both there at the same time. It was like a vortex level event and I'll have to wait at least 17 months for the stars to once again align.

[poser]

6/14/17 Light

Backsquat
3x5 225#
OH Squat 1x20 95#

OH Press
3x5 147.5#

Power Snatch
5x2 138#

chins
10 min density block
41 reps

Hip is much better. I thought it was 100% but began to fill some stress at 245# while warming up so I did some sets at 225# and OH squats for the fuck of it.

OH Press was intense on the 5th rep of each set, but still foresee progress.

Power Snatch was smooth as silk except for the 4th set.

[Itchysoles]

Thanks for the read! I browsed your log to get an idea of what intermediate program around my weights looks like.

Did you see OH squats recommended somewhere, or is it, as you said, just "for the fuck of it"?

Give my regards to CO. I spent a lot of summers in the southwest corner.

[poser]

Did you see OH squats recommended somewhere, or is it, as you said, just "for the fuck of it"?

.

I've just been doing them because I can and because I they are interesting and a bit gratifying to do since I can't squat with any heavy weight right now.

[poser]

6/16/2017 Medium

Backsquat
5x5 135#

OH Squat
5x5 135#

CGBP
3x5 200#

Power Cleans
5x3 187.5#

Hip flexor is still not ready, however, I'm finding enjoyment in these OH Squats. Your hips tend to drop into a "pocket" at the bottom of the squat that you don't get with other variations because the weight is driving your hips straight down. It feels good to be able to confidently get out of that deep hole and manhandle the weight even if it is only 135#. I may keep doing these at the end of workouts.

power Cleans kinda sucked. I had 197.5# programmed but missed 2/3 on the first set, so I dropped back down 10# -may just work back up from there. I'd like to hit 225# this year for work sets, but breaking 200# is going to take some more work.

[poser]

6/19/2017 Heavy

Backsquat
5x5 245#

Bench press
3x5 227.5#

Deadlift
1x2 365#, backoff 1x3 320#

Hip is much improved but still not 100%. I think I will add 10# to the bar for the next 2 workouts to feelnout some heavier weight. Reset is gonna suck. Looks like a full 4 weeks of recovery.

Bench Press was good but grounded enough to reduced volume to 3x5. That's up 15# in the last 5 weeks so I feel good about the progress and volume reduction.

Deadlift kinda sucked. I didn't feel good about my back on either rep. It was supposed to be 1x3. I'll repeat that weight next week. I'm increasingly question if I'm just not getting sufficient volume on DLs. I don't feel particularly taxed the next day and progress has been very slow. Either that, or I'll need to be content with 10# a month of progress.

[poser]

6/21/2017 Light

Backsquat
3x5 255#

OH Press
3x5 150#

Power snatch
6x2 140#

OH Squat
3x5 135#

Chins: 12 min block
43 reps

Hip is coming along but still feels weak. Basically going to run a novice progression in 10# jumps back up to 300# or so.

OH Press was a grind but doable. PR.

Power snatch finally broke through 140# and it was super smooth. Learned that I can't increase 2.5# on power Snatches -will have to increase with smaller loads. That was a lesson that took months to learn.

OH Squat was just for fun -may keep doing them after power Snatches. Program wise, well call it "core work," but it makes bros stare at you funny because they've never seen it/can't do it. Besides, maybe one day I'll start wearing capris and doing full Oly lifts [emoji6]

[Itchysoles]

If you really want to confuse people put on Oly shoes, do extensive Oly warm-up and drills with bar, then only ever do powerlifts. Make sure you make a loud snap with your heels between bench press reps.

[poser]

6/23/17 Medium

Backsquat
4x5 265#

CGBP
3x5 202.5#

Power Clean
5x3 192.5#
Missed 2 reps so did a 1x2 at the end. (To be fair, a smocking hot Crossfit girl walked by at twice, disrupting my concentration twice).

SLDL:
192.5# 2x5

Backsquat felt better and stronger today. It's tempting to jump back in at 295# or so, but I'm going to take my time. As my program is laid out, it'll be end of July before I'm back in PR radius for squats 🤧

CGBP was solid, if not easy.

Power Clean: that's a challenging weight but I shouldn't be missing reps like that. I believe I'll repeat that weight again next week. The SLDLs were an attempt to experiment with more pulling volume. I'm not sure if being that light does anything or not, but I'm going to experiment with this placement (after PCs) and see how my DLs fare.

[poser]

6/26/17 Heavy

Backsquat
4x5 275#

Bench press
3x5 230#

Deadlift
1x2 365#, backoff 1x3 325#

Squat was pretty solid, but the weight felt depressingly heavy on my back. Hip flexor didn't bother me but I still can feel the lingering presence of the injury.

Bench Press was fast, almost explosive and rock solid, especially the lock outs. I'm really feeling good about my pressing progression in the last month. The HLM pressing combination definitely is working for me.

Deadlifts felt noticeably better than last week, but still heavy and slow and not comfortable going for a 3rd rep. This may be stubborn, but I'm sticking with 365# for a 3rd week to get that 3rd rep. I'm tires of resets and hoping that upping the pulling volume over the course of the week helps with the problem.

Worked two 14 hour shifts this weekend, but managed to sleep pretty well between them for at least 7.5 hours, maybe 8. Slept 10 hours last night and felt pretty good this morning. Losing a little bit of weight from long working hours, but I'm fine with that. I don't feel like the extra 15 pounds gained on TM did much for me and I feel better around 200# anyway.