5/3/1 go!

[Filmbuff81]

Hey mate...

I did (I say did... I mean "attempted") a Snatch today...







And I filmed it...




Many lolz will be had

Dammit still on spread! This will bring many lulz indeed. unless it looks better than mine in which case

[lllDBOlll]

Dammit still on spread! This will bring many lulz indeed. unless it looks better than mine in which case

Lol. Don't worry. You're safe.

[Filmbuff81]

Some cleans with presses, jerks, and push presses.

Some rows too.

Nothing of note. Did it in my ghetto apartment gym on no food after work. Just wanted to get some lifting in.

My shoulder doesn't like jerks right now and my groin is not pleased with snatches and snatch deads.

So gonna focus on big 3/4 with some technique work here and there until things heal up.

Shoulder is fine on Press and Push Press so just gotta avoid jerks for a bit.

[Anthony21]

Gotta take care of that shoulder man.

[Filmbuff81]

Gotta take care of that shoulder man.

Sure do.

I do lots of shoulder pre-hab so a bit odd.

Just may need to do some higher rep work for a bit.

[samsont]

maybe just lay off the overhead presses even though they don't seem to be problematic for a couple weeks just as a precaution? less is more sometimes... snatch more important so keep it healthy

[Filmbuff81]

maybe just lay off the overhead presses even though they don't seem to be problematic for a couple weeks just as a precaution? less is more sometimes... snatch more important so keep it healthy

I honestly think it may be the way I am sleeping. I get into some odd positions and then I wake up with a dead arm and an achy shoulder. I need to adjust how I am laying. But I will probably lay off the OHP press a bit. Just turning into an oooolllllddddd man.

[pastorpritch]

I honestly think it may be the way I am sleeping. I get into some odd positions and then I wake up with a dead arm and an achy shoulder. I need to adjust how I am laying. But I will probably lay off the OHP press a bit. Just turning into an oooolllllddddd man.

This.

[izzygrant]

I disapprove of you abandoning the Y for your apartment gym.

Sorry to hear injuries are slowing you down as well.

[Filmbuff81]

I disapprove of you abandoning the Y for your apartment gym.

Sorry to hear injuries are slowing you down as well.

They aren't the WORST in the world, but no point in snatching or snatch deadlifts if I can't pull with proper power or land int he catch position comfortably right now.

So I'll just worry about getting strong and explosive other ways and then when I come back to snatches I should be good to go. if I can do light technique work I will.

and I will still be squatting and deadlifting at the Y due to no squat rack or platform.

but nice to be able to go there for for pressing and back work.

[Filmbuff81]

But got another's type naggy injury popping up.

Slipped at work yesterday and I have tweaked something along the inside of my knee.

Nothing too horrible but may go grab some cheap knee sleeves from a pharmacy.


I had 3-4 sprained knees in my early 20s and it's this same knee so want to make sure I keep it nice and warm.

Fell off a roof when I was 12, so since then I have been a walking encyclopedia of chronic injury. Have been lucky the past year my only main injury was my strained Achilles last summer, but now got stuff cropping up all over the place.

[ulsak]

Too bad Man..see a doctor for that?

[izzygrant]

Nooo! No more injuries! Can we all make a pact to stop hurting ourselves?!

[Filmbuff81]

Nooo! No more injuries! Can we all make a pact to stop hurting ourselves?!

I am lucky mine are minor enough to battle through.

I am kinda used to pain, so just learn to work through it.

[Filmbuff81]

Too bad Man..see a doctor for that?

No point. I know my body well enough I know it's just a tweak. Plus they won't really do anything.

[Filmbuff81]

Grabbed some knee sleeves from a local pharmacy and they feel quite nice.

I sweat a ton and they were quite dry after.

Squat
155x5
195x5
225x3
295x3
315x3
330x5

Could have done 6-8 but had it in my mind to cap it at 5.

360x3 Rep PR quite easy.

375x1 10lb PR

I don't consider this a true 1RM. But it was definitely a max for today.



BBB Squats meets inverted juggernaut method 225 10x5

Sets were done on the minute and I tried to be as explosive through the movement as I could.

I was trashed when this was done.

Edit squats were 225 10x5

[Filmbuff81]

Bench Press
45x10
95x5
135x5
155x5

Just required reps today.

DB Row SS w/ DB OHP 30lbs 2x15

Front Raise, Lateral Raise, Rear Lateral Raise Superset 1x15, 1x25

Hammer Curls 15lbs x 30

Explosive Box Pushups 3x5

Decent day overall. Feeling big DOMS from yesterday. I may still run some stairs later to flush some blood through my legs, but for now I am
Eating Greek yogurt and chocolate chips and watching golf with my pooch.

[samsont]

nice work man.

so 10 sets of 5 instead of 5 sets of 10?

[lllDBOlll]

Strong squat

[Filmbuff81]

nice work man.

so 10 sets of 5 instead of 5 sets of 10?

Yep @ 225. I screwed up my post haha.

But yeah I was reading the juggernaut method for some conditioning ideas and ways to steucture box jumps and liked the rep scheme structuring over the waves.

So figured i'd try it on assistance work since 5x10 was kinda boring to me these days.

So I'll be usin the rep and percentage schemes of TJM for my BBB.

That way as intensity increases each 5/3/1 week my volume goes down on assistance too and then resets after 3-4 cycles.

It allowed me to focus a bit more on form
And explosiveness while still getting in the volume and conditioning effect.

I finished those squats in less than 15 minutes.

[Filmbuff81]

Strong squat

Thankya Danny, now I just gotta get a strong ass back like you.

[izzygrant]

Nice couple sessions. Squat didn't even look that tough. You definitely walk the talk on that super upright torso, will be trying to emulate.

Also approving of your post-workout protein

[Filmbuff81]

Nice couple sessions. Squat didn't even look that tough. You definitely walk the talk on that super upright torso, will be trying to emulate.

Also approving of your post-workout protein

I normally add banana to that concoction but was lazy haha.

Last night I had Memphis Blues BBQ with my dad. Now THAT was a good dose of protein.

And you will get that upright torso eventually. Just takes time I have been HB squatting for a while and I didn't always have it quite so upright.

I fell into a trap of sitting too far back with a HB placement and I would get tipped forward too. So just takes time to groove the movement pattern.

[Anthony21]

Just what I needed to see before my squats tomorrow morning. Awesome PR bro, awesome!

[Filmbuff81]

Just what I needed to see before my squats tomorrow morning. Awesome PR bro, awesome!

Thanks Ant! Glad to be some inspiration.

[ulsak]

Nuthing wrong with you. Monster squats and presses as usual. Stay healthy!

[Filmbuff81]

Nuthing wrong with you. Monster squats and presses as usual. Stay healthy!

Thanks Jari! And trying to stay healthy.

Definitely tired and beat up, but that is par for the course these days.

[Saintsqc]

Wow Rory! What the hell is going on with your squat! Not so long ago you were sick and now you are almost squatting 405!!!!

I must stop being a pussy!

[xRequiem]

Grabbed some knee sleeves from a local pharmacy and they feel quite nice.

I sweat a ton and they were quite dry after.

Squat
155x5
195x5
225x3
295x3
315x3
330x5

Could have done 6-8 but had it in my mind to cap it at 5.

360x3 Rep PR quite easy.

375x1 10lb PR

I don't consider this a true 1RM. But it was definitely a max for today.



BBB Squats meets inverted juggernaut method 225 10x5

Sets were done on the minute and I tried to be as explosive through the movement as I could.

I was trashed when this was done.


Edit squats were 225 10x5

I hate you.

Squats maybe 10 times in the last few months and hits huge pr.

I'm also lawling at the arian video in your related videos.

[Filmbuff81]

I hate you.

Squats maybe 10 times in the last few months and hits huge pr.

I'm also lawling at the arian video in your related videos.

lol I just saw that haha. So bizarre that his video from 2011 gets wrapped in there haha. 375 is a popular number I guess.

And to be fair I've always had strong legs even after layoffs, so I manage to get strength back quickly. That and I don't chase PR's that often, so it's almost like long-ass accumulation phases that finally pay off.