My journey to 250 lbs.

[250orBust]

I don't personally use tape although I know lots of people do. Generally I like to go straight double overhand in my warmups to work my grip but if I were you I'd hook grip everything for a while until it feels natural. You shouldn't have to deload usin a hook but the pain might be tough to manage at first. For myself the most painful part is setting the weight down. Ill often lower the weight slightly higher then the floor, drop, and then regrip for my next rep to avoid this. Start trying it out in your warmups and let me know what you think. And don't forget to chalk all the way around your thumbs.

[Patrick Stroup]

Yeah right at a meet in 12 days. So it will have to wait till right after. I didnt think the hook would catchup that fast so I will give it a go then!

[250orBust]

I'm sick, tried to workout anyways but it sucked
Power snatch 185x2x3
Power c&j 255x2x3
1 set of pull-ups and I started feeling horrible. Game over

[Kregna]

Hey 2-fiddy,

I've been looking over your earlier posts in the log to try and discover your secrets and saw you did a split at one point that looked like: bench 5x5, press 8x3 (lighter) and chin ups/pull ups and vice versa with press first and also a squat and deadlift day. Is this about right? It looks similar to the TM split except there's no intensity day (correct me if I'm wrong) and found your squat/DL days a bit harder to follow.

You didn't find an ID necessary? And you found 8x3 to be good light pressing (on bench days) and benching (on press days) rather than 3x8 or whatever?

Sorry for the mad Q's

[250orBust]

That's pretty much it yep. My logging notation has flipped a few times though, I was doing 8 sets of 3 of speed lifts. So if I was benching 5x5 I'd press 3x8. You'll notice my squat didn't improve much during that time. After going 3x a week on SS doing 5x5 once a week wasn't fun or spurring progress.

My all time favorite split (I'd be doing it right now if I wasn't focused on Oly) is this:
Day 1 bench 5x5 //pull-ups bw x max x3 // Dips 10x3
Day 2 back squat 5x5 // RDL 10x3 // rows(any kind) // curls(if your feeling it)
Day 3 off
Day 4 press 5x5 // pull-ups 5x3 // dips 5x3
Day 5 front squat 3x5 // deadlift 5x1 // rows // curls
Day 6 off
Day 7 off

That's it. Maybe do some Ab work at home seperate from your main training.
I've always made my best gains on this program. If you don't like front squats then you could back squat 5x3 twice a week instead.

[250orBust]

Not sick anymore. My course is sapping my energy though. Less sleep, no chalk, gym full of douchbags.

Monday BS 160kgx5x5
Snatch 85x2 90x2 92x2 no chalk shitty bars.
Press 200x4 tweaked my back
DB press 75's x8x3

Today
Deadlift 505x3x3 with straps(no chalk)
Push press 255x5x5
Pull-ups bwx8x5.

[Kregna]

Thanks broha

by 10x3 dips you mean 10 reps for 3 sets? Obviously you found dips more beneficial than the speed work then?

for 5x3 pull ups, you did those weighted to lower your numbers to that rep range? Also can I ask what your advice is if I cannot do that many bw exercises, more sets unless I can hit the total number of reps?

What's the course you're on?

[250orBust]

Thanks broha

by 10x3 dips you mean 10 reps for 3 sets? Obviously you found dips more beneficial than the speed work then?

for 5x3 pull ups, you did those weighted to lower your numbers to that rep range? Also can I ask what your advice is if I cannot do that many bw exercises, more sets unless I can hit the total number of reps?

What's the course you're on?

Yep 3 sets of 10. If you can't do the prescribed reps with bw then do as many as you can until you can start weighting them. If your not even close to ten then id add an extra few sets for volume.
Speed work was useless for me, I like doing dips better.
I'm on a firefighting course, it's gonna get hot.

[250orBust]

Snatch up to 100
CJ a bit
Did snatch pulls
Front squats up to 140x3

I'm going to structure a new program for myself in the coming days. Dicking around until then.

[Kregna]

Thanks brosef

Looking to get into firefighting then? Do you find being strong helps?