Rift public journal

[rift]

33 YO
Male
6'
190 lbs

First entry and excuses. I was sick (I never get sick) Sun-Tue.
I've been doing madcow's intermediate 5X5 and decided to back it up to the SS 5X5 (starting in the middle of the week).

So, Madcow 5th set was last 220 (Friday-165 on Wednesday I guess)
Today after SS calculated warm up sets
165X5X5X5
(My left knee started hurting for some reason, not like I was using it to lift, but rather it felt like I was rotating it funny-Keep an eye on it and wrap it next time to be sure)

Overhead press (I have to do seated because my ceiling is only 7' tall and it's usually very cold out)
Madcow 5th set was 126 (Wed)
Today after SS calculated warm up sets
100X5X5X5

Dead Lift
Madcow 5th set was 311

Today after SS calculated Warmup
250X5 (too heavy?) 200X5X5 (WTF??-It's dead lifts, how could my weight go down so much? did I puke that much strength when I was sick? My form was all jacked up too)

The only thing I can think of is that today was the first day back to eating fully since saturday, maybe these guys and their pushing nutrition all the time have something. On the other hand I didn't drink any beer the whole time, so maybe that was the problem.

[rift]

Well, on the advice of some people here I started from scratch with SS. Nothing fancy, way light. I did take a week off to fully recover from a re-sickening. Also, if anyone doesn't mind checking my form...I don't wantto go to far doing it wrong again. Thanks
http://www.youtube.com/watch?v=DMPoFiPs1-8
(I think my back isn't vertical enough due to over exagerating the hip drive)
2/1/09
Squat
2x5 45
1x5 50
1x3 75
1x2 100
3x5 125
Bench
2x5 45
1x5 50
1x3 70
1x2 90
3x5 100
DL
2x5 55
1x3 85
1x2 120
1x5 145

[karpasia]

Well, on the advice of some people here I started from scratch with SS. Nothing fancy, way light. I did take a week off to fully recover from a re-sickening. Also, if anyone doesn't mind checking my form...I don't wantto go to far doing it wrong again. Thanks
http://www.youtube.com/watch?v=DMPoFiPs1-8
(I think my back isn't vertical enough due to over exagerating the hip drive)

My 2c

The initial hip drive is definitely there and you'r right the back angle goes a bit too horizontal immediately after. the weight shifts from being over your midfoot to your toes. So you then extend at your knees. To restore the back angle you use your hips again and do a good morning. Extending the knees will kill your hip drive with heavy weights and doing the GM will kill your back.

After the initial hip drive, the hips continue acting and the knees extend simultaneously to finish the squat. so it's (1) hips followed by (2)hips +knees. You're doing (1) hips (2) knees, (3) hips. The back angle out of the hole is actually spot on - you just need to maintain it throughout the ascent.

I think if your try to smooth it all together it will be spot on. I've found a useful cue when you're coming out of the hole is to think "chest up" while you're driving your hips up. Actively pushing your knees out will also accomplish this, as it will keep the weight over your midfoot as opposed to your toes.

[rift]

Great,, thanks. That really helped a lot. I applied what you said to the last two workouts and it seemed a lot smoother. Once I start oicking up heavier loads I'll post another video to judge.
Since I forgot to post the last two workouts.
2-3-09
Squat 2x5 45
1x5 50
1x3 75
1x2 100
3x5 130

Press (seated due to low ceilings)
2x5 45
1x5 40
1x3 55
1x2 65
3x5 80

Power cleans just working on form now since I've never done them before. Fun though.

[rift]

2-5-09
Squat
2x5 45
1x5 50
1x3 80
1x2 105
3x5 135
Bench
2x5 45
1x5 50
1x3 70
1x2 90
3x5 105
Deadlift
2x5 60
1x3 90
1x2 130
3x5 155

[rift]

02/09/09
Squat-Starting to feel like a real workout again, and I'm really concentrating on form.
2x5 45
1x5 55
1x3 80
1x2 110
3x5 140

OH (seated )press
2x5 45
1x5 45
1x3 55
1x2 70
3x5 85

Power Clean-Still working on technique. It fels all right, could be all wrong though. I guess either way I'm pulling some weight up of the ground, that can't be all bad.
2x5 45
1x5 30
1x3 50
1x2 55
5x3 60

All in All it seemed decent enough for such a light amount. I may consider cutting out two warm up sets in each lift. Otherwise I'm racing to get the thing done in under an hour. I don't what's better. The warm ups, or a little bit of rest. Contradictary to both of these things, I need to start getting in some Ancillary work (pull ups and chins have fallen by the way side) like good mornings and so on.

[rift]

Guess it's been awhile since I posted! Forunatley I haen't missed a workout in that time, so all is good. No real new developments. A couple of weeks ago my left knee was getting sharp pain during squats. I think that was an obvious indicator that my form was off. I had no choice but to really concentrate on NOT using my knees to lift, and that seemed to do the trick. Power cleans are still coming along, I can't say I have great form there (I'm not really even positive I'm doing them correctly).

Squat 1x5 45
1x5 70
1x3 105
1x2 140
3x5 180

Press 1x5 45
1x5 55
1x3 70
1x2 85
3x5 105

Power Clean 2x5 45
1x3 55
1x2 65
5x3 80

[rift]

Squat
warmup 1x5 45
warmup 1x5 70
warmup 1x3 110
warmup 1x2 145
working sets 3x5 185

Good morning 1x8 45
1x8 50

Bench
warmup 1x5 45
warmup 1x5 65
warmup 1x3 90
warmup 1x2 115
working sets 3x5 130

Dead
warmup 1x5 80
warmup 1x3 120
warmup 1x2 170
working set 1x5 205

Everything seemed allright today. Sunday workouts are better because I do them after drinking 4-5 cups of coffee and a huge egg and PB toast breakfast. Need to remember to drink some caffeine before workouts the rest of the week.
Started with the creatine again. Mostly because I hae some leftover that I want to use up. I can't tell if it has any effect or not.

[rift]

Well, I guess if I'm going to be lazy about anything, it's best that it's posting about my workouts rather than actually doing them. Once again I was sick and took a week off to mend. Anyway:

Squat 1x5 45
1x5 70
1x3 105
1x2 140
3x5 180

Press 1x5 45
1x5 55
1x3 70
1x2 85
3x5 105

Power Clean 3x5 45
1x3 55
1x2 65
5x3 80

I started with the creatine again today after reading Lon Kilgore's ( he wrote the books too!) proclomation on the subject. I also started taking L-Lysine supplements for a skin related issue. I don't know if they had any effect, but my lifts were a lot more solid than usual. I've also been working with chains on my warmup sets to increase my power.

[rift]

192 Lbs

Squat 2x5 45
1x5 80
1x3 125
1x2 165
3x5 210

Press 2x5 45
1x5 65
1x3 80
1x2 100
3x5 120

Power Clean 2x5 45
1x5 50
1x3 65
1x2 80
5x3 95

Chins
8-9-8

Now things are starting to get heavier. My first squat working set is kind of tricky. Also I tend to really favor my right (dominent) side when I'm straghtening my legs towards the end.
I brought my bar and some weights upstairs to the kitchen to do some standing presses. I really can't tell the difference. It wasn't any harder or easier. I'm going to contiue to do seated.
Cleans are still sloppy, but I think I at leave have the theory down after studying the youtube video of that one woman who's really good at them.

Chins I ca usually do 10's across if I haven't lifted before hand, so I'm not super concerned with progress there as I just want to get to 15 before I throw some weight on.