Schadenfreude's 5x5 / General Powerlifting log

[Gadsden]

Squats

135 x 5
155 x 5
175 x 5
195 x 5
225 x 5

bar speed was good. last one was a little slower. Probably had 8 or 9 in me.

Bench

95 x 5
115 x 5
135 x 5
145 x 5
160 x 5

went fine.

Power Cleans

95 x 2 x 4
115 x 2 x 4

Did my 4 sets of 95, decided to try 115. Weight got up no problem, I just need to get it ON MY THIGHS. Might have hurt my shoulder a little, so I'll take it easy for a bit.

Managed to get 2 of one set from basically maximum range (close to the ground). Its hard to remember all the mechanics sometimes and onetime I just did a high pull and looked really dumb since I forgot to jump.

[Gadsden]

Squats

135 x 5
155 x 5
175 x 5
175 x 5

went well. It's a lot harder to squat when you have shorts that are too long on. hard to kick the knees out properly.

Press

85 x 5
85 x 5
100 x 5
110 x 5

press 'em up

Deadlift

135 x 5
185 x 5
185 x 5
235 x 5

for the first time in a long time, I felt that my back was the weak point, and not my grip (this is a good thing). Weight went up easily, and my grip was SUPER tight.

advice: when hooking, chalk your thumb up. you'll thank me.

[Gadsden]

Squat

135 x 5
155 x 5
175 x 5
205 x 5
230 x 3

felt good. My knees felt a little...odd today. 175 was actually heavy for some reason. Got easier as I went on. I forgot to do my backoff set of 8. I'll just eat extra hard tonight to make up for it.

Bench

95 x 5
115 x 5
135 x 5
145 x 5
170 x 3
135 x 5

170 was easier than I expected. I discovered something on the bench. I think I have been not putting the bar out over my chest, and rather over my upper chest. I put it out so it looked like it was slightly leaning towards my knees (weird description I know) and I think I got a groove better.

Power Clean

95 x 2 x 2
115 x 2 x 2
135 x 2 x 4

yeah that's right. I did 135! Might not be much weight, but it feels like a milestone. It's alot easier to do it off the ground than having to hang it. I got under the bar well and once pulled 135 almost too high.

yayyyyyyy

[Gadsden]

Squat

135 x 5
155 x 5
185 x 5
205 x 5
225 x 5

pretty easy.

Bench

95 x 5
115 x 5
135 x 5
150 x 5
165 x 5

not bad

Power Clean

95 x 2 x 2
135 x 2 x 2
155 x 2 x 2 (MISS)
135 x 2 x 4

Mark Rippetoe doesn't lie. I could clean 135 all day, but I could only pull 155 up a bit higher than my chest. Couldn't jump and get under it...

might be a mental thing. Vid friday hopefully

[Gadsden]

Squat

135 x 5
155 x 5
185 x 5

my shorts were pretty short today. weight went up.

Press

80 x 5
95 x 5
105 x 5
115 x 5

went well. 115 didn't slow much at all.

Deadlift

135 x 5
185 x 5
205 x 5
245 x 5

weight was fine. Thumbs are flattened.

[Gadsden]

Squat

135 x 5
155 x 5
185 x 5
205 x 5
230 x 3
185 x 8

Hardest set of squats I've had in a long time. 230 was fine, probably had 5 or 6 or so, but 185 x 8 was HARD. I was so tired. My form suffered and I might have put my back in flexion hurts a little, but I'm fine.

Bench

95 x 5
115 x 5
135 x 5
155 x 5
170 x 3
135 x 8

easy

Power Clean

95 x 2 x 1
135 x 2 x 4
145 x 2 x 4

Managed to go up to 145 today. What a difference it makes when you think about the jump. If I get a good jump, the weight flies up. If not, I barely get it up, or just miss with a high high pull. I just need to cement this into my thick head.

I promised a video, but I forgot my camera, so we'll do it monday. Hopefully I'll be in better form.

[anonymous]

Squat

135 x 5
155 x 5
185 x 5
205 x 5
225 x 5

pretty easy.

Bench

95 x 5
115 x 5
135 x 5
150 x 5
165 x 5

not bad

Power Clean

95 x 2 x 2
135 x 2 x 2
155 x 2 x 2 (MISS)
135 x 2 x 4

Mark Rippetoe doesn't lie. I could clean 135 all day, but I could only pull 155 up a bit higher than my chest. Couldn't jump and get under it...

might be a mental thing. Vid friday hopefully

high chest should be enough to catch it

[Gadsden]

high chest should be enough to catch it

just bad technique really. Couldn't get under it, forgot what to do, got a lousy jump, forgot about the elbows, looked like a moron.

I have to be totally focused.

vid monday

[anonymous]

just bad technique really. Couldn't get under it, forgot what to do, got a lousy jump, forgot about the elbows, looked like a moron.

I have to be totally focused.

vid monday

cleans are hard to learn but once you get em down youll never forget how to do them

[Gadsden]

cleans are hard to learn but once you get em down youll never forget how to do them

after this cycle, I might get into olympic lifts.

could get fun

[Gadsden]

Squat

135 x 5
155 x 5
185 x 5
205 x 5
230 x 5

Just awesome. I was shooting 230 up so fast that the plates were rocking. Very happy with today

Bench

95 x 5
115 x 5
135 x 5
155 x 5
170 x 5

easy

Power Clean

95 x 2 x 1
135 x 2 x 3
145 x 2 x 4


here is my vid:



tear me a new one. I'm trying to get a better arch in my back. I need to focus on the stomp more is probably what Rippetoe would say...

I added the front squat to see if I could hold it. I can. good job me

[Gadsden]

bump

[anonymous]

dang man youve put on some awesome size

power clean is good, id emphasize the shrug a little more

[Gadsden]

dang man youve put on some awesome size

power clean is good, id emphasize the shrug a little more

my forearms look kinda big. traps are getting bigger too

[anonymous]

do you agree ont he shrug part?

its hard to see cause the vid goes so fast

[Gadsden]

do you agree ont he shrug part?

its hard to see cause the vid goes so fast

yeah I think that's basically the same as saying emphasize the stomp more, since focusing on one thing can make another better (good stomp precludes a shrug).

I'm gunna post this video for Rippetoe to review. his main focus is the jump, and if I'm not jumping enough I'm not shrugging either. As I'm jumping now, I don't think about the shrug part at all. zero. so it works so far, but I might need to get the stomp harder since it looked kinda weak imo

kinda funny how focusing on a result can improve the action
I'll let you know

and yeah I know I'm fast.

[Gadsden]

Squat

135 x 5
155 x 5
185 x 5
185 x 5

felt good. ad/abductors are a little tight

Press

85 x 5
95 x 5
105 x 5
117 x 5

weight went up. Felt pretty good about it

Deadlift

135 x 5
185 x 5
245 x 5
315 x 1 (PR)
225 x 1
135 x 1

decided to be a smartass today and see if I could pull 315. I'm not going to say it was easy, but the weight was no trouble at all. Now that my curiosity has been satisfied, i can run the program as usual. As it is, I didn't screw with it that much, and 315 x 1 felt lighter than 245 x 5. I'm weird

[anonymous]

315 YEAH BUDDAY!


time to work on 4 plates now

[Gadsden]

315 YEAH BUDDAY!


time to work on 4 plates now

that's what I said

[Gadsden]

Squat

135 x 5
155 x 5
185 x 5
205 x 5
235 x 3
185 x 8

easy


Bench

95 x 5
115 x 5
135 x 5
155 x 5
175 x 3
135 x 5

175 was heavy, but the bar never stopped going up.

Powerclean

95 x 2 x 2
135 x 2 x 3
155 x 2 x 1
155 x 2 x 1 (FAIL)
135 x 1 x 1

Went pretty good. managed to clean 155 twice.

[Gadsden]

Squat
135 x 5
155 x 5
185 x 5
215 x 5
235 x 5

felt good. Had a weird feeling in my lower back, but it went away. weight was fine. 235 was heavy, but not that heavy.

Bench
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5

weight went up and didn't fall on my face. Success.

Powerclean

95 x 4 x 1
135 x 2 x 6

Cleans were crappy today. Rip told me my set up, contact point, and finishing position were fine, but that my arms were bending too early. So, I have to detrain myself and keep my arms straight until after I jump. I think I did this once, and It seems you generate more power because of a rigid arm for a greater period, and I ended up with almost nailing myself in the chin I pulled it so hard, but my jumps weren't doing as well today. also I had trouble shooting the elbows out. when I say trouble I mean it wasn't perfect. I want them to be like lightening.

[Gadsden]

Squat
135 x 5
155 x 5
185 x 5
185 x 5

good

Press
85 x 5
95 x 5
110 x 5
120 x 5

110 was harder than 120. I almost fell over on 110 twice for some reason. 120 was good. 5th rep almost stuck, but it went up and I was happy with it.

Deadlift

135 x 5
185 x 5
205 x 5
225 x 5
250 x 5

I did one more set than I was supposed to. who cares, it went fine

[Kiknskreem]

What's the dilly-o?

[anonymous]

im afriad he has locked himself in his room after the election

[Gadsden]

oh hay guise

I sort of got out of the habit

Squat: 265 x 5
Deadlift 300 x 5 (estimate)
Press 135 x 5
Bench 195 x 5
bicep curl 45 x 5 (STRICT FORM)

I'm doing sprints in my program right now, so I'll probably start updating again in a few months. I'm going to keep basically the same schedule, but the goal is to shed a bit of fat and speed up (I like running fast because I'm really manly).

I might max in a few weeks just to say I did. who knows. I'm betting I could squat 315 though. Last year I could only half 225 once, so pretty good gains

[Kiknskreem]

Looks like you've made a lot of progress. Awesome.

[Gadsden]

Looks like you've made a lot of progress. Awesome.

yeah I've been really pleased with it. 5x5 is the way to go. Right now I probably only had a month or so left before I had to retool the program, so I'm just going to focus on sprints/hiit for fat loss. I feel my body is getting a little inefficient and I could stand to strip to the base a little. Plus I don't really feel like buying new clothes.

[Kiknskreem]

So how's things?