Alright upper day - bench 185 by 9,9,8

Today was a decent day. I felt AWESOME going into the gym, so it was a bit of a letdown that it wasn't an AMAZING day. But there are a few good reasons - first and foremost, that I was out late last night and had a few drinks, which probably hurt my recovery and energy today. Also, it has been a pretty hard and heavy week, so it's not weird that friday isn't the best day. And also also, I was simply a little loose and slow today - nothing horrible, but enough to tire me out and make it a little worse of a workout. But overall it wasn't a bad workout.

Started with bench. Felt great warming up, hit the bar for 10-20, then 95 for 15 or so, and 135 for 9, all of which felt awesome. Loaded up 185 and hit it for the first set of 9, which was really solid. Felt like I could have hit 10. Rested for a good 5 + minutes, then hit the second set of 9. Also good. Finally, hit the third set after a good rest but unfortunately the 8th rep was so hard that I decided to rack it, and hit the 9th after a minutes rest or so. A little disappointing, especially cause I was feeling so good at the start. As I said, I think I was maybe just a little loose and a little slow, which let my muscles tire out a little too fast and was the difference when I got to the last rep or two. But it could have just been a little bit of a weak day. Either way, it's still 1 rep more than last week. Hopefully next week I can tighten up a bit, and get that 9th rep - maybe even push for a 10th.

Next, strict press went alright. Hit the bar for a slew, then 95 for 10 or so, then straight to 135 for 3, which felt okay. 150 x 3 also felt okay, not great. Went to 165 and managed to press it for a very solid 5 - 5th rep wasn't too hard, but I definitely didn't have a 6th. Ties my pr, which isn't bad - especially when you consider that I am now doing this 5/3/1 press work after REALLY tiring out my triceps a lot. But again, I think a part of my problem on these presses was that I was a little loose and slow. When I dropped back to 150, I focused on pulling my scaps together before I unracked, and really blasting the weight off my chest and getting my head through. I managed to get 8 at that weight, and they felt a lot better than the 165. Then dropped to 135 and got 9, failed the 10th (for one of the first times I can remember, I got the bar over my head and just couldn't lock my triceps out haha). Again, not sure if I was just a little tired and weak today, OR if, because these workouts are very high-rep, I am maybe being a little lazy in my setup and my execution. Either way, next friday I will focus more on tightness and explosiveness. Shouldn't take much, just a little bit more attention might help me get that extra rep or two that would have changed this from an okay workout into a great workout.

Next, 3 x 10 pullups were fine.

Finally, ended with a superset of 15 curls with 20 lb dumbells, and 20 rows with 135 on the smith machine. Again, I think I'm gonna just get bench, press, and pullups out of the way on friday, and then do some more fun bodybuilding stuff - both just to enjoy myself, AND because I think the added size will make my bench better.

So, not a bad day but not amazing. I think I might take it a little easier tomorrow, give my body a little head-start on recovery this weekend. It was a tough week, but hopefully I can heal up and really kick some ass with my workouts next week. Lets keep at it.

Squat 295 x 10

Today was honestly a very good day. The running did NOT ruin my workout, although I definitely didn't feel 100% myself today. Basically, my strength was close to normal, but I was a lot tighter than normal, I had less energy and much less explosiveness. I think there are a couple reasons - first of all, the running probably took some of my juice, and beat up my knees and connective tissue which made me a little slower, creakier, less explosive. Second, I didn't sleep great last night because I had to wake up early and pick classes, so that probably fucked up my recovery and my energy levels a bit. And third, mentally I was feeling a little wonky today, as well as worrying about whether or not I was going to be weak, so maybe that made my workout a little shittier than usual. But overall, everything still went really well - strength was solid, and I think once I adjust to the running (and maybe ease into it a little slower), it won't hinder my strength at all.

Started with squats. Warmed up well, hit the bar for a set of 10, 5, then 125 for 10, 5. Then hit 205 for a set of 8 that was pretty good, although I got tired under the weight a little faster than normal. Next, hit 265 x 4, and although it wasn't bad it was also a tiny bit off. Went up to 295, and hit it for 10. Overall, it was a really good set. My reps were clean, not too hard. I got tired towards the end of the set and it was really hard to have the weight on my back, but I focused up best I could and all my reps were nice. Might have even had another in my legs, although it would have sucked to hold it for another 10 seconds or whatever.The one thing that felt a little off was that I had a little trouble keeping my hips forward - it wasn't awful, but I felt like my hips were going a little farther back than normal and I was using my back more than I normally do with a more upright torso. I think my legs and calves especially were just a little tighter than normal, which put me a tiny bit out of position. However, I did work to keep them as nice and possible, and it DEFINITELY wasn't terrible at all. A very solid set, within 10 lbs of my 10rm. Pretty awesome.

Next, front squats. I hit 190 and 215 x 2, then loaded up 245. The first double was ROUGH, the first time I have ever really had a hard time with these. I figured it was just cause the weight was heavy. However, on the second set I did a much better job of pushing my hips forward and being faster and explosive, and the reps were WAY smoother. Same for the third. So, I really don;t think the weight was too heavy. The running just hindered some of the things that are most important for front squats - speed, explosiveness, and good positions - but with focus I pushed through and did much better on the later reps.

Finally, deadlifting went really well, which further backs up my theories, as deadlits are more of a "raw strength" movement, and wouldn't be hindered as much by tightness and some connective tissue wear and tear haha. I pulled 205 for 3, 1, then 185 for 2, 1, then went straight to 365. I expected the jump to be rough, but I actually smashed the weight. I am really starting to get more consistent and proficient with the new setup - shing to the bar and blast it off the floor in a split second - and it is making a huge difference. Then, loaded up 395. First rep I let it get a tiny bit out in front. I still blasted it up, however, but I need to be careful to keep technique beautiful even at heavy weights with this fast setup. Second rep was much better, but a tad slower. Third rep, however, I rested up for better. My technique was awesome and I pulled it even faster than the first rep. So, I think next week I will start working at 405. Very exciting.

Finally, a set of 40 crunches.

So, pretty solid day. Running really didn't hurt my workout much at all, and this is probably the worst day, since by next week my body will already have adapted a little. I think I might start a little slower, however - maybe running 100, walking 100, instead of jumping right into doing 200's. I think it will hurt my body a little less, while keeping my pulse up and my rest times shorter. AKA more cardio/recovery effect, and less muscle and connective tissue wear. We will see. But anyways, really nice workout. I can't wait to kick ass tomorrow. Lets keep at it.

Running and "aesthetics"

Had my first "aesthetics" day today, which is the name I am giving to wednesday which was previously "arms" day, because I will now be running and doing some abs as well - paying attention to all the stuff that I, as a powerlifter, tend to neglect as "stupid."

It went well. Started with some 200 meters - run 200, walk 200, for 5 rounds. First round was ROUGH, cause I forgot how to run haha. But I figured out the mechanics again, and rounds 2 and 3 actually felt really good. I was running at maybe 80%, moving pretty nicely, but I was getting a big leg and ass pump while I was walking haha. By rounds 4 and 5, the walking just wasn't as much time as my body wanted to recover, and those 200's were a bit slower and more painful than 2 and 3. However, it wasn't too bad. And it's good to just be doing it I think. Hopefully, within a couple weeks my body will get better at running, I'll be able to go faster, and I'll be able to recover with ease. That added work capacity and endurance will probably help me a lot in the gym. I just hope that squats tomorrow don't feel awful haha. I know adding some running in is a great idea in the longrun, but I hope it isn't totally depressing in the short term.

After running, went inside and banged out some curls supersetted with a close dumbell-bench to hit my triceps. Hit two warmup sets, then grabbed 22.5 lb dumbells and curled/pressed them for 3 supersets of 12 with maybe 60-90 seconds rest between. The curls felt good, and the weight was really light for the presses, but HOLY SHIT were my triceps burning. Not sure why, but those hurt. Got a pretty solid pump.

Finally, hit a set of 40 crunches. Nothing crazy, but it was something

Anyways, I actually feel great. My body and mind are loving this new diet. It's nice to actually be hungry when I have to eat haha. I feel healthier. I definitely feel like I am losing weight already, although I'm not actually sure (going to weigh myself tomorrow). And, it's SO much easier to get all my protein in when I am focusing on it, instead of ANY food. So, bottom line is I feel great running and eating cleaner - only time will tell if those things will negatively affect my strength gains. But I am going to keep training smart, REALLY hope that I can keep progressing the way I have been, and keep in mind that even if gains slow down I am a) stronger than I have ever been, b) GOING TO KEEP GETTING STRNOGER, and c) gonna look awesome very soon. Ps. All the pics in this blog are of Frank McGrath and Antoine Vailiant, who are both 5' 11" and compete around 245 - aka, my ideal physique. Sure I won't look quite as huge, cause I'll probably have slightly more BF and a thicker trunk cause I'm a powerlifter. But a man can dream, and I'd be happy being even 85% as huge looking as them. Lets keep at it.

Stronger Bench: 210 x 6

Today was a great workout. I don't know if it was just a good day, or if my changes to my pressing training are kicking in already, but I did great today - especially considering that yesterday was the first day in a longgg while that I intentionally ate less food and sugar.

Todays picture theme: Shredded ass dudes for inspiration

Started with bench. Took my time warming up. Also, I tried to emulate my bench setup in my home gym, by pushing myself LESS far back on the bench before pulling myself through to set my arch. I think I have been exaggerating the setup a little too much. Anyways, warmed up, hit the bar, then 95, then 135 x 8. Then went to 165 x 3, which was nice. Had a long weird break after that set, because I was helping coach a kid, so 190 felt a little bit off - however, by the way the third rep felt, I knew I had way more in me. Finally, went up to 210 and hit it for a set of 6, which is a HUGE 2-rep pr. The 5th rep was just so solid that I knew I would have a 6th - it was REALLY tough, but I got it. Definitely really happy with this, I'm not sure If I ACTUALLY got stronger already from the rep work haha, or if I am simply learning better how to control the weight and keep tight when the reps get tough. Either way, really happy with this PR.

After, dropped back to 190 and hit it for 3 easy sets of 3 with a long pause on the first rep. After the 210, this weight felt like no problem at all.

Next, I didn't feel like doing dumbell rows so I did some rear delt flyes with my chest supported on an inclined bench. And holy shit, these were a lot harder than I ever would have thought. I did 3 x 15 with 10 lb dumbells, and my back was pretty toasted by the end.

Then, strict press went very, very well. I hit the bar for a set, then 115 felt very good. Loaded up 155, and managed to nail it for 3 sets of 7, which I was not expecting at all! First set wasn't easy, but I might have had an 8th rep if I pushed. Second set was tougher, with the 7th rep being hard but solid. However, the third set was better than the second, with 6 really nice rep and a very solid 7th. Really happy with that, it shows clear progress in just one week. Next tuesday, I guess I will push for 3 sets of 8. Even if I can only get one, that will be a PR, and if I'm lucky it will be more than that.

Finally, did 3 sets of 10 kipped pullups. Gonna keep working till I can do a set of 30 straight.

SO, overall it was a kickass day. Making some really great progress. Gotta keep working. Also, gotta keep putting mass on the upper body - I think I might turn the end of fridays into a mass-building, fun workout, instead of the stupid "one extra pull and one extra push" thing I do now. Just do bench, press, pullups, and the lifts to get swole. It will be more fun and probably better for my bench than the other dumb stuff I'm doing. Anyways, excited with this progress! Lets keep at it.

Fat Loss Starts Now

ALSO, my weight this morning was 225.3 - finally, I reached my goal for the semester, which was to eat my way up to 225. I have definitely gained a ton of muscle, but also a good amount of fat as well - I put on about 30 lbs, and I would estimate that it's about half muscle and half fat. Which is fine, I have been making great gains and definitely not being lazy with my training. But now that my programming is locked in, and I have reached this big goal, it's time to start losing the fat. Here's the rough plan:

Essentially, I have been force feeding myself to gain weight. Eating a ton of everything, regardless of quality. Because I have some big goals coming up in 8 more weeks (405 squat, 255 bench, 455 deadlift), I don't want to diet crazy hard and hinder my strength gains, RIGHT in the home stretch. However, I also don't want to slip into the fat powerlifter mentality that I have to eat like shit and eat as much as I can in order to get strong. SO, the basic plan is to just stop forcefeeding, and start paying attention to the quality of my food haha. Simple, but I think it will make a big difference. I'm gonna make sure to keep my protein intake the same, but just eat slightly less carbs/sugar and overall calories (by doing things like drinking only 2% milk instead of chocolate, eating less breads at meals, and cutting out junk food like cookies and cereal entirely, AND only drinking on the weekends). I think these small changes, while maintaining my current level of training intensity, will result in some appreciable fat loss, while still making strength gains and even putting on more muscle.

FURTHERMORE, I am going to add some light running on wednesdays, making it sort of an "aesthetics day" rather than just arms. This will not only help me lose fat, but also help me up my work capacity and conditioning, to keep a strong foundation for strength gains in the future.

Once I hit my big lifts, I might take the diet even further, adding in another shake so I can keep my protein up, while again reducing overall calories. Although this might SLIGHTLY hinder my strength gains, my plan is to set some slightly smaller and attainable goals for the end of the summer (a sort of "stepping stone" goal towards whatever my BIG, year-long goals are that I set once I max out this may). Probably something like 20 lbs on each lift. That way, I can ensure that I have something to work towards and make SURE that I am gaining strength while I diet, AND the goals will also be reasonable so I don't get frustrated if gains are maybe a little slower. Keep up with my running, and hopefully I have a recipe for success - success for me being defined as losing 15-20lbs of fat while getting stronger AND gaining 5 or so more lbs of muscle, so that at the end of the summer I will be a lean (between 10-12% bf) 215. That would be badass.

Then, next fall I can start a slow bulk again, making some huge strength gains and finally working up to 245.

ANYWAYS, that's the plan. I'm very excited. Lets keep at it.

Squat 325 x 6

Had a surprisingly good workout today. Felt really creaky today, and I was DYING sitting in class waiting to lift. But, even though I took a long time getting warm, had a pretty good day once I got moving

Started with 5/3/1 squats. Warmed up nice, put the shoes on. Hit the bar for 2 sets of 10, then 125 for a set of 10 and a set of 5. Then went to 205 and hit it for 8 reps, which were a bit wonky but helped me work out some of my timing issues and creakiness. Then, up to 250 x 3 and 290 x 3. 250 was a little creaky, my back was tired out and not quite warm. But 290 was better. Loaded up 325, and took a hold of it calmly and focusing on each rep alone. I planned on only hitting 3-5 reps today (since last week was very tough), but the weight was moving really well. I hit 5 so easy that I went for a 6th, and although it was a lot slower and tougher than 5, my form stayed really nice and it was still a VERY solid rep - may have had a 7th if I felt like it. but 6 is really great, I'm quite happy with that.

Next, threw 315 on the ground and started doing speed deadlifts, working on the fast setup. The first rep was a little shitty, I kind of jerked my back which didn't feel very good. I don't know if I was a little loose, or my back was just a little tired, stiff, whatever today from OLY lifting, and going STRAIGHT to 315 was a little much. Either way, I tightened up right away, and although it took me another rep or two to really get in the groove, overall the pulls were really fast and smooth. I need to keep working out the kinks with this setup, but hopefully 335 will be really fun next week.

Finally, snatch grip deadlifts were fun and easy on everything except my hands, which are really taking a beating from these sets of 8. I hit 125, 125, 165, 205, and finally 245 for easy sets of 8. Next week, I'll go 265, and then I can be DONE with the high rep snatch deads haha.

Finally, banged out a set of 40 crunches for abs

Overall, pretty awesome day. Squat continues to grow without me massacring myself. I just need to keep my head straight, have fun, and be very smart with when I push and when I back off, and I think I will continue to make some great progress. Lets keep at it.

Great Olympic Lifting Day

Great day lifting today.

First off, worked on split jerk. It's tough, but I got some stuff done.

Next, did a slew of snatches from the high hang, working on keeping my chest upright (as that was my biggest problem last week).

Then, started working up. Missed more reps warming up this week than I ever have, but in the end I think it helped my form a lot. I worked out some kinks for sure. Hit 95 for a bunch of reps, 115, 135, then 155 for a couple reps, 165 was good. Then went to 175. I missed the first two attempts, but got the third very nicely, and went up. Nailed 185. Went up and nailed 195 as well, which is a huge PR. Went up one last time and missed 200, and called it there. Overall, really happy. Form is coming along. Speed under the bar is getting a lot better. I need to work on sweeping the bar back more. Here's the video.

Next, clean and jerk went very well. Using my newfound jerking skills, I hit 135, 165, 185, 205, and 225 all very beautifully. Then 245... Missed the first rep. Made the second clean, but missed the jerk barely. 3rd rep I cleaned it, but couldn't squat it up. And finally, the 4th rep I cleaned it and jerked it very nicely. Jerk was a TINY bit pressed out, but I will take it seeing as how it's a big PR and my first time split jerking. I need to again, work on sweeping the bar back, and I need to work on catching the stretch reflex out of the hole because, if I can do that, the front squat and therefore the jerk will be easier. Here's the vid.

Anyways, having a ton of fun with these and doing well. Lets keep at it.

Solid but slow day: Bench 185 x 3 x 8

Today was a solid day, but a little slow. Maybe it was cause I was catching up with jerome and a little unfocused, or maybe it's cause I was out drinking last night. Either way, very solid workout, stuff just felt a little heavier, slower, looser than normal.

on a side note, Simeon Panda has one of the sickest physiques

Started with bench. Hit the bar for a big set, then 95, then 135, then right up to 185. First set of 8 was good - not GREAT, it felt a little heavy at first, like I maybe needed to be a little warmer, but I got through all 8 paused reps no problem. Second set was much better. Focused up and moved the weight a little faster and smoother, and got 8 no problem. Third set Was also solid, although lockout was a little tougher - hit 8 reps, then did a long pause and ground out a 9th rep. Pretty solid! Need to keep focusing on moving the weight fast. but I think I will be up to 3 x 10 at this weight pretty quickly if I keep working at it. Definitely felt my chest working, and I really hope this works as well for my bench as it has been for my strict press.

Speaking of strict press, 5/3/1 was next. Hit the bar and 95 as warmups, then 120 x 5, 140 x 5, and 155 x 7. I didn't feel all that great on these today, they were just moving a little slow - quite possibly because  this sort of benching is more tiring on my muscles than what I was doing before. Either way, 7 isn't BAD - it ties my PR, and to be honest it was a tough seven, but MAYBE I had another rep in me. I wish it went a little better, seeing as how I'm working at getting 155 x 3 x 10. BUT, can't rush these things. Anyways, hit 140 x 10 on my first backoff set, then 120 x 8 to finish it off.

Next, put 155 on the bar and yates rowed it for 2 sets of 16. Solid.

Finally, Jerome wanted to bench, so I jumped on it with him and did a few high rep sets - 95 for 20, and 115 for 20. Not bad.

SO, nothing too crazy today. 185 x more than 3 x 8, and 155 x 7 are both nice. Hopefully, all this volume will start paying off soon and I'll break some plateaus and some PR's. Lets keep at it.

Solid Legs day: Squat 275 x 10

Today was a very solid day. Nothing crazy, but a lot of quality work.

Started with squats. Plan was to work up to a moderately heavy 10 today - my idea was 275, which seems a little silly after hitting that 305 x 10 just a couple days ago. BUT, I decided to just go with the 275. It's still a lot of quality reps at a pretty decent weight. Plus, I had a pretty hardcore start to the week, no need to smash away every workout - might as well just get some quality work in, and put some focus on front squats and deadlifts, rather than pushing really hard this first week and having nowhere to go. Anyways, hit the bar for 2 sets of 10, then went to 155 for a set of 10 and a set of 7 or so. Then, went straight up to 245, just to play around (I figured if I felt really stiff, I would just do 2 sets). However, 5 reps at that weight was no problem, so I loaded up 275. A set of 10 at 275 was really no problem at all. Form was a little bit wonky at times - a couple reps I was a tiny bit forward, a couple reps my timing was a little off and I got a bit stuck out of the hole. But honestly, I think that was mostly a result of me going quickly from rep to rep, because it was pretty easy. In the end, it was pretty much no problem. I wanted to do a few extra reps or something, but I stopped myself - there is time for more weight next week. And honestly, my strategy of being a little more moderate with my workouts has really been paying off, so I'm going to stick to it.

NExt, dropped the weight to 175 and hit it for a front squat triple. Hit 205 as well, also easy, then loaded up to 230. Although I expected it to be tough, I SMASHED 230 for a 3 x 3, Really easy and beautiful reps - honestly, I felt like I could have done 5 or 6 reps no problem at that weight. Very cool and a nice surprise.

Finally, put the bar on the ground to deadlift heavy. Worked on a couple things today: first, making bigger jumps. I want to train myself to make bigger jumps when I pull heavy, so that when I want to max out I am used to it, and can do fewer attempts and therefore waste less energy. So, I hit 225 for a set of 3, and then a single. Then, went straight to 315 and hit it for 2 singles. Then, straight to 365 and NAILED it for a single. Then, loaded up 395. The second thing I was working on was my setup. REALLY trying to "Pete Rubish" it haha, meaning set up, and as fast as possible bring my shins to the bar and rip it. It is hard to do, because at heavy weights I second guess myself. BUT, it works wonders for my speed on heavy pulls. Using this technique, I ripped 365. However, I balked on my first attempt at 395. When I finally did it though, I moved it fast and smooth - however, I felt like my back was getting really round. SO I set up a camera, and taped both my second and third pulls at that weight, and my back looked great, AND the weight moved smoothly, even on the slower third attempt. Basically, I totally second guess myself. When I grip it and rip it, I feel like I am loose, like my hips shoot up and my back rounds. But in reality, my form looks awesome and the weight just moves faster and smoother. SO, I need to keep working on setting up this way consistently and fearlessly. I should be pulling 405 in no time, and I cam work on smashing it for more and more smooth, fast, flat-backed beltless singles at the end of my workout. Can't wait to DESTROY my PR so soon.

Anyways, overall a very solid day. A little bit of an easier, but still very high quality back squat workout, some killer heavy front squats, and some great heavy lifts and technique work on my deads. Lets keep at it.

Great upper body workout: Bench 200 x 7

Today was a surprisingly good upper body day. Normally, my bench is always a little off after I take a deload week. AND, even as I was warming up today I wasn't feeling great. But, in the end I had a pretty great day.

His mustache gives him the strength of 3 men

Started by warming up nice, Then got right to it. Benched the bar for a slew, then 95 for a slew as as, then 135 for 10 or so. Overall, form felt pretty good, but I was just feeling a little weak and slow. I hit 155 x 5, and again it wasn't hard, but not as nice as I would have liked. I loaded up 175, and this time I tried to treat it as if it was lighter weight, and it moved a little smoother and nicer. So I put 200 on the bar, rested a lot, and when I went after it I really focused on 1) treating it like it was light weight (95), and 2) treat each rep as if it was a single. I got 5 solid reps, then a 6th, and finally a 7th. Before the 7th I wasn't sure I was going to get it, but honestly it wasn't even that hard - I'm not saying I had an 8th, but it was a VERY solid set of 7. An unexpected, but very welcome PR.

After that, dropped back to 175 and hit it for 3 sets of 4, with a nice long pause on the first rep. Moved very well, although form was a little lazy on the second set perhaps.

Next, yates rowed 155 for 3 sets of 10. I like Yates rows.

Next, my first crack at 155 strict press, working towards 3 sets of 10. Warmed up with the bar, then 115 x 9 , then hit 155 x 3 sets of 6. First set was pretty solid, second was tough, third that last rep was a battle. BUT, 3 sets of 6 my first time trying is something to be very happy about. My body will adjust to the new weight soon, and start making some serious progress. I was really trying to focus on taking a breath and getting tight BEFORE starting the press, to avoid that shrug/tremor that I saw in my max video. I think I did a good job. Anyways, next week I'll probably try for 3 x 7, see how close I can get.

Finally, did 10 x 1 chinups. Why? cause I'm too heavy to do more than 1 or 2 chinups, and the pullup bar I have at home doesn't let me do kipped pullups. But that's okay. I'll keep at kipped pullups while I'm at school, and then this summer while I am losing some body fat anyways, I will focus on strict pullups and chinups, try and get them better

Anyways, overall really good day. Bench and strict press seem the be coming along, and hopefully with the addition of this new bench training on friday I will blast forward. Lets keep at it.

Great First Squat Day Back: 305 x 10

Had a great first squat day back today! I was feeling stiff in the morning and unsure how it was going to go, but I warmed up nice and easy and kicked some serious ass.

Started with 5/3/1 squat. Warmed up nice and well, felt pretty good. Hit the bar for 2 sets of 10, and felt really good so I threw on my brand new 55 lb bumpers (155) and hit that for a set of 10 and then a set of 7. It was feeling killer, so I went straight up to 235 and nailed that for 5, then 275 for a great 5. Then I loaded up to 305, and focused on just hitting a beautiful single, one rep at a time, and I nailed it for a set of 10, which is a nice PR! The form was really good on all of them, and I am VERY happy with that set. Definitely wasn't planning on pushing it that hard, but I just felt awesome and took advantage of it.

Speed deadlifts were FLYING up today. I'm back down to the floor (no deficit), and I hit 295 for 12 singles on the minute. Weight was moving REALLY fast and smooth. I was playing with different levels of tightness throughout - first couple reps were a little too lose, then the middle 3 or so were a little too tense and slow. But by the second 6 I found a good mixture, and I was ripping that 295.

Finally, did 5 sets of 8 snatch grip deads. A little rough on the hands, but I taped my thumbs and Just stuck it out. I think the volume is going to be REALLY good for me. I did 2 x 8 at 155, then 2 x 8 at 205, and finally 8 reps at 225. Nothing too hard but a lot of quality reps.

So, kickass day back. Still a little stiff, my right hip is acting up, but overall feeling great. I'm excited for tomorrow, and for the rest of the week. Lets keep at it.

Olympic lifting: Clean 245

Today was only my second time doing both snatch and clean and jerk in one session. Felt a LOT better today, although form was definitely a little off, especially on snatch - probably because it has been a while since I oly lifted. Either way, a fun and productive day.

Started with snatch. Warmed up a ton, then started right away snatching at 85lbs. I just didn't feel like BSing today. Nailed that weight for a bunch, then started to work up, until I missed 175 twice and made it on the third. Although my arm bend is getting better, AND I am keeping the bar closer so I'm not destroying my upper dick area, I need to work on keeping my chest up and pulling under, putting the bar in good position. I think a million snatches from the high hang are in order next time.

Cleans felt WAY better. Hit 125 for a small slew, then worked up, hitting 145, 165, 185 x 1, then 205, 225, and finally 245. Clean was great on 245. Front squat was tough, and I failed the jerk. Maybe I would have gotten it on a second attempt, but I decided not to take it again. I need to learn to split jerk, so that will be next on the agenda. Here's the vid.

Anyways, fun day, feel good. Gonna rest the rest of the weekend, and get back at it on monday! can't wait.

Odd Lifts Meet

Today was a blast. Not much to say about it other that it was super fun and I did great. Here's some general comments: 

1) Definitely this is a great test meet. I got stronger on every single lift, and I think that shows me that I will DEFINITELY be breaking some powerlifting PR's when I test in another 10 weeks. 

2) Clearly, my "peaking" method of 2 days off on the weekend, then 2 days of light lifting (lower and upper) worked really well. I will try this again with my regular Powerlifting meet, see if it pays off there as well. 

Front squat: Warmed up nice and slow, back was feeling a little tight but not bad. Hit the bar for 10 or so, then 125 x 2 sets of 5 with some paused reps sprinkled in. Then 185 x 4 with a pause on the first, and 185 x 3. Then 225 x 2, SMASHED 245 x 1, then smashed a belted 265 x 1, 285 x 1, and 305 x 1. wanted to try for 315 (I still think I had a shot), but a 30 lb PR is enough for one day. Can't wait to test again though, and aim for 315 or 325. 

P.S. weighed in at 223.5 today. Getting big. 

Strict press went great as well. Hit the bar, then 95, 135 x 7, 155 x 3, then a belted 170 x 1 that FLEW up. Then, smashed 185 x 1 as well. Loaded up 195 and hit it for a very easy single - so easy that I fucked up and went to 205 on the next attempt, and had no shot. Oh well, got greedy. One thing: in the video, I can see a sort of tremor go through my body before I press that annoys me. I think it's clear I could have pressed that 195 without it, but I want to eliminate it just because it pisses me off to doubt my lifts even a tiny bit. It's just a result of me taking a big breath and tightening everything, but I need to be careful to do that first, and THEN press. 

Finally, snatch deads went awesome. Did all singles - 125 x 5, 205 x 3, 285 x 2, 335 for a belted single, then 365 - 385 - 405. Really happy with this, ground through that last rep. I think nailing 405 like THIS tells me I have a new deadlift PR just around the corner. Gonna work my ass off these next 9 weeks and get ready to SMASH 455 and maybe even hit a big 3rd attempt too. We will see. 

Anyways, here is the video. Gonna rest up, eat up, heal up, and then get right back to it again. Lets keep at it

. 

Recovery workout: upper body

Again nothing crazy today. Just some basic shit. Overall I'm feeling really good. tight and stiff, from lack of heavy lifting (I feel like my whole body is just a big scab from all the healing I am doing.) Plus, I didn't sleep great last night so I felt extra shitty. But I think I will be in great shape to lift tomorrow.

Started with a nice warmup, then benched the bar and finally hit 95 x 3 sets of probably 12-15. Felt nice to move. I am still playing with my setup - some days I prefer to "wind up" a little less, and other days I just don't feel tight enough until I am crammed into a tight ass arch. But either way, weight was moving nice and easy today.

Next, strict pressed the bar for like 10 then hit 95 for 3 sets of 8 or so. Again, kind of stupid but moved no problem really.

Hahaha holy shit awesome picture

So, that's that. I'm very excited for tomorrow. I think I will break some PR's for sure. BUT, I need to remember that no matter what happens tomorrow, I have been kicking ass lately. If tomorrow sucks, I need to take a look at my "peaking" for these meets, but I know for sure that my training is working. Lets keep at it.

Recovery workout: Legs

So, took the whole weekend off. Today was my first day in the gym in 2 days, and I felt pretty good. A little stiff, some tightness in my back, but overall I moved really well. And I feel like my testosterone is skyrocketing because I want to fight everyone haha.

Anyways, took it pretty easy today. Warmed up really well, did a little bit of stretching. Front squatted the bar for a set of 10 or so, then threw on 135 and hit it for about 3 sets of 8. I did about half of those reps with really nice, strict form, and the other half I played with... did some with a short pause, some with a long pause, some wider and some narrower, some "rapid fire" with no pause at the top. It's annoying to move light weight cause it's no fun, so it actually feels a little harder than heavy weight haha. But 135 is no problem at all.

Finally, threw it on the ground and did 3 sets of 5 snatch grip deadlifts. First 2 felt meh, but then on the third set I sort of did 5 singles instead, and that felt great. My big nasty thumb callous just ripped off, however. Hopefully that will not affect my dead, but in the end I'll just do the best I can and whatever will be will be.

So nothing exciting. Tomorrow will be much the same, only with bench/press. Then wednesday should hopefully be a blast. Lets keep at it.

Final bench workout: 225 x 10 x 1

Solid workout today. I felt pretty rough - yesterday took a toll. I was tired, achey, and definitely not as strong or fast or tight as I could have been on a good day. BUT everything still moved nicely. I just need to really take advantage of this rest time, have some fun and heal up, and I'll be back to smashing shit in no time.

Started with bench. Because this is my last Chaos and Pain workout, I decided to go 225 instead of 220. Hit 95, 135, 185 x 5, then straight to 225 for 10 singles, in about 20 total minutes which is pretty awesome. Some reps were faster and easier, others were REALLY tough. On the first rep, I unracked a little weird and tweaked my shoulder, which then bugged me throughout. However, I made all 10 singles, which is pretty badass. Very happy with that, even though my shoulders and elbows and joints hurt a lot.

Next, strict press went well, which is cool after the heavy bench. Hit the bar and 95 for warmups, then 135 x 5, 155 x 3, and finally 170 for 3 really nice reps and then a 4th rep where I really couldn't tell if I used a little leg, hip drive, or shrugged it or something. Either way, badass and very good, especially on a day that wasn't great and after very heavy bench. After, hit 155 for 5, didn't even really try for a 6th, but then hit 135 x 10, which cements the fact that I can almost always do a set of 10 at that weight now.

Finally, I just did a fuckload of pulls because my shoulders hurt. did 3 x 20 rows on the smith machine with 135, 155, 175. Then, did a bunch of silly rear delt flies and bat wings and shit with the 5 lb dumbells.

So, nothing crazy, but a good solid workout. I'm exciteddd to rest now, to fuck shit up on wednesday. and to get back at it. Lets rest hard and lets keep at it.

Great squat: 365 x 2, 375 x 1

Had a great leg workout today. Despite not feeling well this morning, I pulled it together in the gym, worked hard, and kicked some ass.

Started with squats. Warmed up nice and slow, got the blood moving. Hit the bar for a few sets, 125 for 10 and then 6, then 205 x 8. hit 265 x 4, didn't feel great but not hard either. For my first set of 2, took 295, which felt better - solid, smooth. Went up to 325 and hit it for a really nice, focused double. So, I jumped up to 345 (more weight than I have ever repped out), and threw on the belt. Moved it for a really nice double, and made the jump to 365 (my old 1rm). Focused up a lot and hit THAT for a double, which I was crazy happy with. Finally, for the 5th set I took 375 - made the first rep, but missed the second. Even so, 375 is a new PR, and that is INSANE after hitting that 365 x 2. Really happy with  all of this, not much more I can say. Clear and beautiful progress. I just need to keep doing what I'm doing, because it is definitely working. Here's some videos.

Next, front squats were a total joke after that weight on my back. hit 205 x 3, 225 x 2, and 245 x 3 single like it was nothing. Only complaint is I could have moved faster down/up, but I'm sure that will come when I finally do them rested up haha. Can't wait to max them out next week.

Finally, deadlifts went great as well - again, impressive considering what I had just done. Smashed 205, 285 and 345 for warmups. Then, RIPPED 385 for the first rep, and made the second two reps as well with a flat back - not nearly as fast, but still made them. And, I think if I had more time to rest I would have been able to move them faster. Really focusing on "pete rubish"-ing my setup is making me move that weight so much better. Just gotta keep focusing on pulling into position really fast and tearing that weight off the floor. Next cycle, I think I'm going to start going 205 - 285 -365 -395. I want to start working on hitting those bigger jumps, to get me ready for when I finally max deadlift in May. I think it would be good, in may, to go 135 - 225 - 315 - 365 -415 - 455 - X, to ensure I am fresh to attempt 455.

So, overall, insane progress. Really proud of myself this past week. Lets hope tomorrow isn't TOO miserable haha, and then rest up so I can kick some ass next week! Lets keep at it.

Solid bench day: 220 x 3

Today was a solid day. Nothing crazy, but got in some good quality work.

Started with 5/3/1 bench. Warmed up, trying to just take it easy. Hit 95 and 135 for a few sets, then got started. Hit 175 x 5, which felt okay. 195 x 3 felt much better. Loaded up 220, went after it calmly, trying to focus on just getting a beautiful single and then taking it from there. First rep was solid, but a little wobbly. Second was good, third was tough - I hit a nasty sticking point. HOWEVER, I also paused for a solid 1-2 seconds on the third rep. And, I honestly think it was still an easier 3 than the last time I tripled 220, which was touch n go. Afterwards, backed off to 195 and hit 3 very nice doubles with some long pauses. Trying not to overwork.

Took it really easy on rows, hitting the 50's for 2 sets of 30 each.

Strict press actually didn't feel great today, for the first time in a while. However, still kicked some ass, hitting 135 x 3 x 10. Excited to move up to 155 after this deload week!

Finally, did a set of 25 kipped pullups. It sucked, but hey I did it.

Overall, a very solid day. Gonna rest hard today and tomorrow, and then hopefully fuck shit up thursday and friday. Lets keep at it.

Huge PR squat workout: 335 x 5

Today was a great day, hit a huge PR and played the workout smart.

Basically, the end of last week was pretty horrendous, and I think it has to do with the fact that I am reaching the end of these 9 weeks. I am walking the line between PR's every workout and being overtrained. SO, in order to make it through this final week unscathed, I am going to work really hard to essentially do the bare minimum - go in, work my ass off on the stuff that matters, then get out of there so I can recover. Today, the plan was to just hit 335 squat for the single necessary, do my speed deads, and then probably skip snatch grip deadlifts altogether.

So, started warming up on squats, and I felt really good. I worked hard to rest up after olympic lifting saturday, and I definitely was feeling a hundred times better today. Hit the bar for a few sets as I warmed up. Went to 125 and hit it for 10 and then 5 reps. It was moving nice and my form felt very solid. Then, went up to 205 and hit that for a set of 10, to get the blood flowing. Form still felt very good. Went up to 265 and hit it for 5 - pretty easy, felt like I could have gotten 10 no problem. Went up to 300 and hit it for a triple, with plenty of rest. First two reps were very solid. Third I got out in front a tiny bit, BUT it still went up really well, which showed me that it was definitely a good day. So, I loaded up 335 and rested up. When I went after it, I did so without making the same mistakes I made last monday - getting too psyched up, worrying about getting a lot of reps, getting distracted. I kept myself I kept myself calm, imagined it was 125, pulled under it really tight, focused on getting a big breath in, and took it one rep at a time. Crushed the first rep, then the second and third. On the fourth, I got a little out of position - either a little soft, or a little out in front. But it still moved very well so at the top I took a long rest and a lot of breaths and then hit a 5th rep - my chest dropped a little, but it was still a VERY solid rep. 5 reps at that weight is an insane PR - 2 more than my old PR, and the best set of 5 I have ever done by like 20 lbs. Really happy with that. And it just goes to show that you don;t have to be crushing every single workout in order to make progress - this huge PR is coming after 3 shitty leg workouts in a row. Just goes to show that all you can do is your best for the day. If you work hard and keep at it, you are going to make some serious gains over time.

Next, speed deadlifts went really well. Loaded up 315 from 2-plate deficit, and tried to go after it in the style of Pete Rubish - really focused and intense, with a REALLY fast setup. They went really well, some of the best speed deadlifts I have done lately. Definitely better than last week, although the setup is still a little inconsistent - there were some reps that were awesome, but some others where the bar got a little out in front, or I yanked it a little too hard instead of taking the slack out of the bar. But I think that also has to do with the deficit. Anyways, these pulls were very fast and smooth overall. I'm excited to both move the weight up, and pull from the ground again.

Finally, skipped the snatch grip deads for a few reasons. 1) avoiding overtraining this final week is very smart, and pulling 365 for a few reps is going to be very taxing on my body. 2) I'm testing my max next week anyways, so what I do today probably won't be super important. 3) My thumb is REALLY fucked up still from olympic lifting, and I want to give it some time to heal up, before I oly lift again or max out my snatch grip dead next week. So I think it was a good move to just get out of the gym after this awesome workout. did 3 sets of crunches - 40, 30, and 20. Man that felt like shit, my abs don't know how to work like that haha. I need to do that more often.

Anyways, awesome workout overall. Really happy with that PR. Really excited to both bench tomorrow AND do a heavy double squat on thursday (lets hope I feel good after leaving early today). AND I'm really excited to do my"Other" meet next week. Lets keep at it.

Olympic lifting pain

Today, I learned a lot about the olympic lifts. Mostly, that although they can be some of the most fun lifts ever when you are having a good day, they can also be some of the most horribly painful lifts ever when you are having a bad day. And good and bad days come and go with almost no rhyme or reason. While I had a blast the last time I snatched/cleaned heavy, today I was not feeling well and lifting SUCKED. But hey, it was good practice and good to feel what that feels like too.

Basically, what was wrong with me: First, I have been feeling a little overtired, overtrained, and unwell lately anyways (aka thursdays workout). In addition to this general shittiness, I drank last night, my hands were falling apart from hook gripping, and my UPA (that stands for upper penis area) was absolutely killing me even at light snatch weights. Furthermore, Josh was around to coach me, and as fun as last week was saying "wow, I've never done these lifts before and look how good I'm doing!" today was definitely a reality check that there are tons of little technical things I need to fix in order to get better, and they are going to take a ton of time and practice to fix haha. Which I obviously KNEW, but it's also easy to get a little over-excited when just starting and think that maybe the rules don't apply to you.

Started with snatch. Did a good bit of bar work to just work on being faster under the bar, which is my big weakness. Also, worked on trying to keep my arms straighter. Did a lot of reps at 85, then went up to 105, 125, 145. Hit 165 for 2 decent singles. I was just feeling very slow today, and it was really hard for me to get under the bar. Went up to 175 and missed on the first attempt - I pulled under nice and fast, but the bar was out front. On the second attempt, I pulled under and caught it, but was a tinyyyy bit out of position. I literally could not stand the weight up, so I had to just keep fighting for my balance for like 5 seconds until I got into position. But by that time I was tired and couldn't quite squat it up. And on the third attempt I wasn't even close.

Dropped to 125 and started Clean and Jerking. Josh suggested that I just push jerk again. I need to learn how to split jerk. Took a while to get in the groove, because I haven't cleaned in a while. Josh was telling me to really fight to keep my arms straight, which made the cleans feel really weird. I wanted them to be hitting in the same spot as my snatches, but Josh was explaining to me that it really should be hitting lower. I just need to adjust, because it feels wrong right now, but I think it will get better with time. Also, I need to stand all the way (come to full extension), which became a problem at heavier weights. Anyways, hit 125, 145, 165 for a few and then I was really in pain so I started going faster. Hit 185, then 205 pretty easily, although I didn't stand all the way. Then attempted 225, but I didn't stand all the way again, and so I had to drop my chest to get under the bar . I sort of caught it in the bottom, but I was all bent over and just dumped it. Didn't try again.

SO, pretty much an awful day. Everything felt hard, my entire body hurts, and I am exhausted. But that being said, it was good to feel both lifts in one day, and good to feel how bad they can feel haha. Hopefully I will feel better next week, but if not I'll just do my best. I just need to keep in mind tat no matter how horribly I do week to week, it doesn't really matter haha. I'll just try to have fun with it and slowly but surely I will improve. Doesn't matter if it takes me 2 weeks or 2 years to put pounds on them. Just enjoy myself and keep at it.

Bench 205 x 15 x 2, Strict press 160 x 6

Today was a pretty good day. I slept like a motherfucker hoping I would feel better than yesterday, and I truly did.

Oldjacked

Started with bench. Although I haven't made the change yet to my new bench training, I tried to sort of bench today as IF I was going to be repping the weight out for bigger sets - basically, instead of being so meticulous about moving the weight as fast an mechanically as possible, I tried to move it consistently. In my mind, I basically was thinking I wanted to use my muscles, rather than using momentum and technique. I know that sounds bizarre - I definitely wasn't intentionally benching shittily. I was just trying to bench in a way that is really going to help build my strength, rather than test it I guess. Anyways, it went really well. Not hard at all. A couple reps weren't easy, but there was never a near miss, and the harder reps were a result of me working very fast.

Strict press takes the prize again. I hit the bar, 95, then 125 x 3, 145 x 3, and 160 x a very nice 6. Idk if I would have had 7, but the 6 wasn't that hard, and that is a PR. Very cool. After, I dropped back and hit 145 x 8 pretty nicely, and then 125 x 8.

For rows, I did 3 x 20 at 135 in the smith machine. I actually liked these a lot. I really felt like I was using my back, and it took a lot of discomfort out of the movement.

Didn't really want to do any special pressing (I had olympic lifting on the brain, and couldn't think about anything else), so I just strict pressed up sort of heavy. Hit 135 x 6, 155 x 3, 175 x 1, and then 185 for a tough but very solid single. Pretty good considering all the pressing I had already done.

Finally, did a set of 20 and then a set of 5 kipped pullups.

I'm close to the end! So happy today was better. And I am DYING to olympic lift tomorrow. Knowing how much room I have to grow, I think I may push for new PR's tomorrow, if I am feeling okay. We will see. Lets keep at it.