The 100kg Press

[Murelli]

Stats: male, 27, 1.73m, 89.7kg (all my stuff is going to be in metric units - 1 in = 25.4 mm, 1 kg = ~2.2 lb). BF not accounted for, but on the +20% side (probably 25% by the "visual").

Background - ran SS, subbing PC for chins, last year to the following numbers: 56/88/110/118. Came back to SS resetting to 30/50/60/80 and doing some 5kg jumps (10 on DL). Back to PC'ing this week.

Objectives: don't know why, but I love pressing and want to press 100kg (two metric plates). Not doing any sports right now.

Last increments: 2.5/5/2.5/5
Next increments: 1/2.5/2.5/5

Today's workout:
SQ 105x5x3
PR 52.5x5,3,5 - bad form on second set, didn't get the bounce
DL 135x5

For the record, BP is at 80, PC is only at 40 (will get some 5kg increments probably) and last chins were BWx5x3 (weighting ~91kg).

[Murelli]

Today:
90.2 kg
SQ 107.5x5x3 (5' rest)
BP 82.5x5x3 (4' rest)
PC 45x3x5 (3-4' rest)

Didn't get the workout yesterday because I was watching Germany kick Sweden's ass in the stadium. With the end of the Olympics I might get less erratic with my training schedule.

[Murelli]

Yesterday:
90.9 kg
SQ 110x5x3 (6' rest) - not so good sleep last few days led to some form problems and a really sore lower back
PR 52.5x5x3 (5') - that sweet bounce helped more than ever
DL 140x5 - SQ fatigue really bothered me here, almost didn't make it.

Time to change things a bit, so I'm going to DL once a week and PC the other two days untill I'm cleaning "heavy".

[Murelli]

This morning:
89.8 kg
SQ 112.5x5x3 (6') - taped all sets. Second and third sets got that sweet hip drahve. Turns out my hips are a little wide, so my stance must be a little over shoulder width in order for my hams to tighten real good, my femurs not hit the hip pointers and align themselves with my feet.
BP 85x5x3 (5')
PC - 50x3x5 (2.5'-3') - Still finding the optimal speed: if I pull too slow or too fast off the floor I screw it up on the jump.

[Murelli]

Last workout squats:
Set 1 - it's the worst.
Set 2
Set 3

[Bliss]

In for the press,good luck! It is a noble quest

Are you also now putting light squats once a week?

(tapatalk)

[Murelli]

In for the press,good luck! It is a noble quest

Are you also now putting light squats once a week?

(tapatalk)

Not yet. I'm going to run advanced novice only when I stall on the squats. If my lower back complains when my PC gets up I'm going to drop DL and PC frequency (rotate them as the book suggests) before I add light squats.

[Murelli]

Last night workout:
91.2 kg
SQ 115x5x3 - almost textbook form. Extra rest "paid off".
PR 54x5x3
PC 55x3x5

[Murelli]

This morning's workout:
90.6 kg

I hate training in the morning.
SQ 117.5x5x3 - when I unracked the last warmup @ 100 I already knew I was in for a grind. Almost didn't make it.
BP 87.5x5x3 - if I fail the next PR workout I'm gonna take the jumps down to 1.5kg.
DL 145x5 - lower back fatigue from SQ really caught me here. Almost didn't make it. Overall it felt easier than the 140 last time, but my lower back almost rounded on every single rep.

From the DL I see I have a few choices (seeing from a four week timespan):

1) Introduce Light Squats and DL on that day (20kg DL, 20kg SQ);
2) Alternate DL and SQ a la GSLP, but keeping them the first exercise of the day (30kg DL, 15kg SQ);
3) Rotate DL and PC as recommended on SS (15kg DL, 30 kg SQ);

As I'm the captain of my programming, I'm going with option #1, because it will keep a fresh lower back for DL and more gainzZz on my PC.

Edit: I hate training in the morning. Worth adding here for a nice closure.

[Murelli]

Today:
90.6kg
SQ 120x5x3
PR 55x5x3
PC 60x3x5