[Freeman102010]

...

Originally Posted by Freeman102010

So after a month of messed up scedualing somehow i squated a PR yesterday:

5 min bike

barx 15
135 x 10
225 x 5
315 x 3
365 x 1 (PR)
370 x 1 now this would be a PR but I raised the 'safety bars' up so I didn't go ATG.
370 x 1 PR - put the bars back down. ATG PR
345 x 3
315 x 3
225 x 5
135 x 10

10 min of rowing.

[flak]

THE ROAD TO 255

Rode bike to work and home from work, about 8 miles total, moderate pace

I went to the big weight room on campus in the afternoon.

Walked on a treadmill at the cardio room next door, then squatted. Ever since last Monday's episode I've been a little unsure what to do -- if my squatting strength is down, how should I cope? My answer, apparently, is to warm up and then do singles and doubles.

BARBELL BACK SQUATS, PL STYLE

Bare Oly bar (45 lbs.), 5 reps, 2 sets
95 lbs., 5 reps, 2 sets
135 lbs., 5 reps, 2 sets
185 lbs., 3 reps, 1 set -- felt fairly easy
225 lbs., 2 reps, 1 set -- second rep was tough but not awful

Okay, I decided I'd try again to resume my T3, with the 5 x 3 workout, starting at 255 lbs. That's what I was supposed to do last Monday.

255 lbs., failed single -- almost got it past the sticking point. (I've been saying that a lot lately)

Okay, fine. Change of plans. If I'm weak, so be it. I'll do what I can.

225 lbs., 2 reps, 1 set
235 lbs., single
235 lbs., single

Not great, but satisfying. I can still squat 235, at least.

[flak]

Congrats to all you guys hitting PRs. I wish I was doing the same, but I'm still trying.

[flak]

Thursday, Sept. 4, 2008

Workout with the university PL club

BARBELL DEADLIFTS

Sumo, double overhand

Bare Oly bar (45 lbs.), 10 reps, 1 set
135 lbs., 10 reps, 1 set
225 lbs., 5 reps, 1 set

Decided I didn't feel like doing sumo

Conventional, double overhand

225 lbs., 5 reps, 1 set
315 lbs., failed single

Switched to mixed grip

RO/LU 315 lbs., 3 reps, 1 set
LO/RU 315 lbs., 3 reps, 1 set -- left hand opening up , bar sagging on reps 2 and 3

I had been the first person from the club to show up.

One of the other guys came in, he wanted to do deads with 35 lbs. plates, so I said that's cool. The bar math gets a little tricky, but it'll probably help my squats.

BARBELL DEFICIT DEADS

Conventional, double overhand grip

115 lbs., 8 reps, 1 set
185 lbs., 5 reps, 1 set
255 lbs., 5 reps, 1 set

Switched to mixed grip

RO/LU 325 lbs., 2 reps, 1 set
LO/RU 325 lbs., 2 reps, 1 set

Put on chalk, couldn't belt 'cause I'd loaned it to someone

RO/LU 395 lbs., failed single -- didn't even get it of the floor

Put on chalk, belt

Sumo, RO/LU 395 lbs., failed single -- got it up maybe an inch, scared cattin' it

Put on chalk

Conventional LO/RU 325 lbs., 3 reps, 1 set

Tore a callus, at the base of my left pinkie. Dammit.

[Freeman102010]

Originally Posted by flak

Thursday, Sept. 4, 2008

Workout with the university PL club

BARBELL DEADLIFTS

Sumo, double overhand

Bare Oly bar (45 lbs.), 10 reps, 1 set
135 lbs., 10 reps, 1 set
225 lbs., 5 reps, 1 set

Decided I didn't feel like doing sumo

Conventional, double overhand

225 lbs., 5 reps, 1 set
315 lbs., failed single

Switched to mixed grip

RO/LU 315 lbs., 3 reps, 1 set
LO/RU 315 lbs., 3 reps, 1 set -- left hand opening up , bar sagging on reps 2 and 3

I had been the first person from the club to show up.

One of the other guys came in, he wanted to do deads with 35 lbs. plates, so I said that's cool. The bar math gets a little tricky, but it'll probably help my squats.

BARBELL DEFICIT DEADS

Conventional, double overhand grip

115 lbs., 8 reps, 1 set
185 lbs., 5 reps, 1 set
255 lbs., 5 reps, 1 set

Switched to mixed grip

RO/LU 325 lbs., 2 reps, 1 set
LO/RU 325 lbs., 2 reps, 1 set

Put on chalk, couldn't belt 'cause I'd loaned it to someone

RO/LU 395 lbs., failed single -- didn't even get it of the floor

Put on chalk, belt

Sumo, RO/LU 395 lbs., failed single -- got it up maybe an inch, scared cattin' it

Put on chalk

Conventional LO/RU 325 lbs., 3 reps, 1 set

Tore a callus, at the base of my left pinkie. Dammit.

Good work man.

There's a PL club at the University? what University is it? you attend school there?

[Freeman102010]

5 min warmup on bike
SLDL with barx 15
DL
bar x 15
135 x 10
225 x 10
315 x 5
345 x 3 (just way too much for 5. couldn't get a fourth off the ground)
325 x 5
325 x 5
315 x 4 (just couldn't get 5)

bunch of power cleans w/ bumper plates
111 x ???

September Conditioning challenge
111 x 34 = 3885lbs moved

bunch of wide grip chings
buch of cleans with 94.5 lbs

Sept challenge again
94.5 x 28 = 2646

[flak]

Originally Posted by Freeman102010

Good work man.

There's a PL club at the University? what University is it? you attend school there?

Thanks. I'm at the University of Florida. I'm a staffer, not a student.

[SocraticMethod]

Friday, Sept. 5, 2008

Squats:
Warm-up:
Bar X 5
Bar X 5
115 X 3

Working set:
135 X 20

I really felt this in my abs and lower back for the last 8 or so reps.


Sunday, Sept. 7, 2008

Stronglifts Workout A (tweaked to do 3X5 except for squats)

Squats:
Warm-up:
Bar X 5
Bar X 5
115 X 3
135 X 3
165 X 2
205 X 1

Working sets:
245 X 5
245 X 5
245 X 5
245 X 5
245 X 5

This is my first time hitting 245 for 5X5 - I failed once before I went on vacation. It was a struggle. The fourth set was a bastard. I'm having trouble where my hips are coming up before my shoulders, so there's a bit of a good morning motion. It's not extreme, but noticeable - any advice is appreciated.

[flak]

Sunday, Sept. 7, 2008

Went to the PL club workout at noon. We had three brand-new members, all of whom were women, all of whom had some prior lifting experience. The only other people who showed up on time were me and one of the really strong guys. So I spent most of my time helping the n00bs get familiar with PL-style squatting. They all did great.

The bad news was, I didn't get to send much time lifting.

I did sets sprinkled throughout the session, did this...

BARBELL BACK SQUATS, PL STYLE

Bare Oly bar (45 lbs.), 5 reps, 1 set
95 lbs., 5 reps, 1 set
135 lbs., 5 reps, 1 set
185 lbs., 3 reps, 1 set
225 lbs., single -- it was tough

I dunno what's going on with my reduced squat strength.

Tomorrow -- squats at lunchtime. Might as well -- I didn't get much of a workout today.

[Freeman102010]

soon We'll be at the end of the competition, right?

we should all just try to make some small gains in 5x3 and 5x5 lifts and have a camera on hand for our tests.

this whole house and marrage thing is really cramping my workout scedule. I'm thinking I'm going to hit the gym 2x week for the next long time but over the next two weeks I'll alternate between heavy and light squats and then on the 20th try to bust out a great big PR. Sound okay?