Milk and Squats: What's Best in Life

[Shaneomac]

09DEC14
Squat
45x5x2
135x5
225x5x3

Press
45x5x2
195x3
135x3

160x5x3

Power Clean
135x3
185x3x3
205x3x2

BB Row
135x5
225x3

255x5x3


12DEC14
Work has been a pretty big obstacle lately. It's interfering with my sleep as well. Couldn't workout on the 11th, did it today. The bar didn't feel too bad today. New work set pr on squat. The man that got behind me to spot me is actually a local power lifting team coach. He used to let me use his chalk before I bought my own, he's pretty cool. During bench I missed the last 2 reps of my last set. Should have recorded it.

http://youtu.be/TnMS7gH8uHI

Squat
45x5x2
135x5
225x3
275x1
295x1
315x1

320x5x3

Bench
45x5x2
135x3
225x1

245x5x2 (245x3)

Glute/Ham Raises: 25x10x3

Chin-Ups: 10x3

[Shaneomac]

14DEC14
Possibly the worst day I've ever had at the gym. I got to the gym to find out they were closing early on a weekend. I love that my gym is free. I also like that it's filled with good people. I hate my gyms hours though, it's frustrating. Today was a light day for squats so I decided to deadlift first because I didn't have much time. I planned to get 435x5 but i didn't. I couldn't even rep 425. I didn't feel recovered, which may be due to my Glute/ham raises I did on the last training day. Even though they were only 25x10x3 I did them as explosively as possible. During press I had to hurry because they were trying to kick me out. My press wasn't feeling strong on top of being rushed. I planned on squatting 250x5x3 as my light day but I had to leave after my press so I did 10x10 air squat and 10x3 pull ups in a tree in my back yard instead of rows. Don't feel very good about today

http://youtu.be/i7cr8ErXr0s

Deadlift:
135x5
225x3
315x1
405x1

(435x1x2)
(425x1)

Press
135x5

165x5
(160x4)
(160x2)

Air Squat: 10x10

Pull ups: 10x3

[Shaneomac]

16DEC14
Poor sleep this week made this day (and the next one) difficult. Feeling blue as well. Not enjoying lifting.

Squat:
45x5x2
135x5
225x3
275x1
295x1
315x1
325x1 Very Slow. Felt incredibly heavy

315x5 missed last rep
295x5x2

Bench:
45x5x2
135x3
225x2

240x5x3

Glute/Ham Raises: 25x10x3

Chin-Ups: 10x3


19DEC14
Going to the gym with a friend of mine made me feel a little better about lifting. Feeling unrecovered and weak.

Squat:
45x5x2
135x5
225x3
275x1
295x1
315x1

305x5x3

Press:
45x5
95x4
135x3

165x5
160x5x2

Power Clean:
45x3
135x3

185x3x5

BB Row:
135x5
225x3

255x5x3


21DEC14
Bought some supplements: Creatine, fish oil, muli-vitamin, BCAAs, and a T booster and estrogen blocker. On top of this, the next week at work will all be half days so I'll get plenty of sleep. The T-Booster I got gave me my libido back and I feel awesome. My squat performance notably increased immediately. All weight under 315 felt like nothing and I ended up doing 5 sets because I didn't feel fatigued. Went very light on Glute/Ham raises because deadlifts are next training day. I can't wait to do those.

http://youtu.be/z7K7ACQrx_Q

Squat:
45x5x2
135x5
225x3
275x1
295x1
315x1

315x5 (very strong)
320x5x4 (accidentally recorded one of these in slow-mo)

Bench:
45x10
135x3
225x2

245x5
245x5M
240x5

Glute/Ham Raises: 10x2

Chin-Ups: 10x3

[Shaneomac]

23DEC14
In Starting Strength Rip says that deadlifts teach you how to do something that's hard. I didn't really appreciate what that meant until today. I know that I could have gotten 435x5, but instead I got 435x3x2. This happened because I didn't commit to the lift. I didn't tell myself that I would lift it 5 times no matter what. I need to not worry about my 'safety' and just do it. Press is climbing really slow as usual. Taking a rest at the top probably isn't the best idea and is probably detrimental to the following reps.

http://youtu.be/YYABgpwAY0E

Squat:
45x5x2
135x5
225x3

260x5x3

Press:
45x5x2
95x3
135x3

(170x4)
(165x4)
(165x5)

Deadlift:
135x5
225x3
315x2
405x1
435x1

(435x3x2)

BB Row:
225x5

260x5
(255x5x2)

[Shaneomac]

26DEC14
I feel like the further I get away from my house, the weaker I get. Visiting family on my wife's side for Christmas. Will probably be here until Sunday. Haven't been able to get my gallon of milk a day the past few days and my sleep has been poor. Got strange looks when I decided to put lots of milk in their fridge. Went to lifetime as a guest today.

I have no video to post. What I can say about my workout today is that I'm grateful for the equipment I have available to me at my gym that I usually go to. The bar that I was squatting with was ultra smooth and kept sliding down my back and I was really uncomfortable with a thumbless grip. The bench I was using was a "precor" bench and I kept feeling like I was going to fall off one side or the other because it was so thin. I widened my feet out a lot and that alleviated that problem somewhat.

Merry Christmas!

Squat:
45x5x2
135x5
225x5
275x1
295x1
315x1

(325x3x3)

Bench:
45x5x2
135x3
225x3

(245x4)
(235x5x2)

Glute/Ham Raises: 25x10x3

Chin-ups:
10
(7)
(7)

[Shaneomac]

28DEC14
Went back to lifetime again. They charged me this time. $25, the bunch of vultures. I go home and back to my old gym tonight.

Felt pretty strong today. First set of squats my depth wasn't good. Last set I only got 3 and I don't think I could have done another one at the right depth. Press was disappointing too. Powerclean technique still needs work. Off camera I met a guy who helped me after my work sets.

http://youtu.be/CzwMZgPdqLg

Squat:
45x5x2
135x5
225x3
275x1
295x1
315x1

325x5x2
(325x3)

Press:
45x5x2
95x3
135x1

Planning on 170x5x3
(170x4)
(170x3)
(165x4)
(165x3)

Powerclean:
135x3
185x3

190x3x5

BB Row:
190x5
225x3

255x5x3

[carson]

I've noticed a couple of things while watching your videos. One may simply be a curiosity on my part two others may have some more significance.

First, I notice a hitch or thrust forward movement forward in your hips just before the decent on the Squat. I've never seen this before and wonder what it does for you. Is it just a habit? Does it help you in some way? It may mean nothing but you may wish to ask a coach.

Second, On set 3 of Squats something happened. Did you fall? Did you have to drop the bar? Or did someone kick your camera?

Third, On the Press for 170 you were a bit wobbly. You may need to deload just a bit or at least not advance until you can stabilize the lift.

[Shaneomac]

First, I notice a hitch or thrust forward movement forward in your hips just before the decent on the Squat. I've never seen this before and wonder what it does for you. Is it just a habit? Does it help you in some way? It may mean nothing but you may wish to ask a coach

That's just a silly thing I do, somewhat like a set up ritual. I feel weird squatting without doing it. I don't think it physically changes anything about the lift, I could be wrong.

Second, On set 3 of Squats something happened. Did you fall? Did you have to drop the bar? Or did someone kick your camera?

Someone picked the machine I had my camera on and knocked it over. It coincidentally happened at the same time I stopped my set.

Third, On the Press for 170 you were a bit wobbly. You may need to deload just a bit or at least not advance until you can stabilize the lift.

This has always been my problem with the press, especially at lockout. I have the Starting Strength book and I should read it to see what ancillary exercises I should be doing to fix this. The platform I was on was very creaky and almost felt uneven too. I don't think it was as bad last time I pressed and was on solid ground.

And I'll definitely deload my press, probably my squat too. Thanks for your input Carson

[Shaneomac]

30DEC14
God it's good to be home.

http://youtu.be/_LOgSZRUo8I

Squat:
45x5x2
135x5
225x3
275x1
295x1
315x1

325x5x3

Bench:
45x5x2
95x3
135x2
225x2

245x5x3

Glute/Ham Raises:
10x1 very light because deathlifts are next training day

Chin-Ups:
10x3

[carson]

Just curious. Does your moniker Shaneomac have any reference to the WWE?