In Search of Strength

[size=3][b]12/15/12 — Workout #1[/b][/size]

[b]Squat[/b]
- 3 x 25 x 5
- 125 x 3
- 225 x 2
- 295 x 1
[color=dimgrey][added belt][/color]
- 345 x 1
- 375 x 1 [10] -- [i]Hehe. Christ. Is this the dark period the Bulgarians talk about? Probably just the cumulative soreness, rather than something nervous system based, at this point.[/i]
- 315 x 3
- 320 x 3
- 325 x 3

[size=3][b]12/15/12 — Workout #2[/b][/size]

[b]Bench[/b]
- 25 x 10
- 125 x 3
- 195 x 2
- 245 x 1
- 275 x 1 [9]
- 280 x 1 [10]
- 2 x 235 x 3
- 235 x 2

[b]Rows[/b]
- 3 x 205 x 12

[size=3][b]12/17/12 — Workout #1[/b][/size]

[b]Jerk[/b]
- form work with 45lbs (about 30 reps total)
- form work with 95lbs (about 30 reps total)
[i]Made some decent progress in spotting problems and working on fixing them.[/i]

[b]Snatch[/b]
- form work with 95lbs (about 10 reps total)
[i]Didn't have any more in me today. I'm feeling really beat up.[/i]

[b]Front Squats[/b]
- 25 x 3
- 125 x 3
- 195 x 2
- 245 x 1
- 270 x 1 [9]
- 275 x 1 [10]
- 2 x 220 x 2
- 225 x 3

This program is starting to feel like Smolov did. You get to a point where you do a rep and feel like it was all you could possible do and you're done for, then you take a few deep breaths and slap another 10lbs on the bar. Lately there's always a part of my workout where I start feeling like I'm blacking out.
That and it's spilling over and even my daily life is starting to feel like hell.

[size=3][b]12/17/12 — Workout #2[/b][/size]

[b]Steel Bending[/b]
- (6", 3/16, cold rolled) x 1
- (6", 1/4, hot-galv nail spiraled) x 1
- (7", 1/4, cold rolled) x 1
- (6", 1/4, cold rolled) x 1
- (6", 1/4, grade 5 bolt) x 1
- (7", 5/16, cold rolled) x 0
- (7", 5/16, cold rolled) x 0
- (7", 5/16, cold rolled) x 0
- (6", 1/4, hot-galv nail spiraled) x 3
- (6", 5/16, grade 2 bolt) x 1
- (6", 1/4, hot-galv nail unspiraled) x 1
- (6", 1/4, hot-galv nail unspiraled) x 0

[b]Side Lever w/ 10lb Sledgehammer (In)[/b]
- 3 x 12 -- hand's length down

[b]Side Lever w/ 10lb Sledgehammer (Out)[/b]
- 3 x 12 -- hand's length down

[b]Front Lever w/ 10lb Sledgehammer[/b]
- 2 x 12 -- at head
- 1 x 12 -- two fingers' length down

[b]Forward Lever w/ 10lb Sledgehammer[/b]
- 2 x 12 -- hand's length down
- 1 x 12 -- hand and two fingers' length down

[b]Overhead Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- three hands' length down

[b]Back Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- four hands' length down

[b]Fingerwalks (one hand) w/ 10lb Sledgehammer[/b]
- 3 x full length

I had to do these a lot later (long story), but I'm not going to count it as 'third' workout today:

[b]Fingerwalks (one hand) on a Plate[/b]
- (5lb plate) x 5
- 2 x (5lb plate) x 8

[size=3][b]12/19/12 — Workout #1[/b][/size]

[b]Squat[/b]
- 4 x 25 x 5
- 125 x 3
- 225 x 2
- 295 x 1
[color=dimgrey][added belt][/color]
- 345 x 1
- 375 x 1 [9]
- 385 x 1 [10]
- 395 x 1 [9]
- 3 x 325 x 3

[size=3][b]12/19/12 — Workout #2[/b][/size]

[b]Bench[/b]
- 25 x 10
- 125 x 3
- 195 x 2
- 245 x 1
- 275 x 1 [10]
- 280 x 0 -- [i]Ouch. Hurt my neck on this one, more on that below.[/i]
- 3 x 225 x 3 -- [i]Note to future-me: go back up to 235 or 240 for these after neck is better.[/i]

[b]Pull Ups[/b]
- Body weight x 18
- Body weight x 10 -- [i]Even these are hurting my neck. I'm calling it here. No need to be overzealous and stupid.[/i]
[i]I'll do weighted again (3 x 40 x 7) next time, provided my neck is better.[/i]

I hurt my neck sleeping last night (bad position) and didn't think much of it, but I tweaked it pretty hard on 280 (I'm can't-look-right-mode as of writing this). Thought of not finishing the benching but I just cooled down the arch and proceeded more carefully for the volume sets. Dropped weighted pull ups as well.

I'm really hoping I don't have to cancel any workouts over the next day or two.

Anyway, so it goes.

[size=3][b]12/20/12 — Workout #1[/b][/size]

Neck is much better today. Still feel it but nothing too bad. I took an advil and went for it.

[b]Snatch[/b]
- 2 x 45 x 3
- 95 x 1, x 1
- 115 x 1, x 1
- 135 x 0, x 1 -- [i]Trouble balancing the catch.[/i]
- 155 x 0, x 0, x 0, x 0, x 0, x 0, x 1 -- [i]Balance again.[/i]
[i]I'm easily getting it up high enough but I'm not quite catching it correctly. I ordered rubber mats but I'm on cement for now so I'm not pushing it as much as I'd like to. I made it in the end, though! (Funny thing is the one that I actually made ended up being pretty easy.)[/i]

[b]Clean and Jerk[/b]
- 45 x 3
- 95 x 3
- 115 x 3
- 135 x 2
- 155 x 1
- 165 x 1
- 185 x 1
- 205 x 1 -- [i]Bit of a press-out on this one but it's a lot better than failing 155 like last week.[/i]
[i]Better jerks today. Not perfect, but much, much better.[/i]

[b]Front Squat[/b]
- 25 x 3
- 125 x 3
- 195 x 2
- 245 x 1
- 275 x 1 [9]
- 280 x 1 [9]
- 285 x 1 [9]
- 225 x 2
- 230 x 2
- 230 x 3

[size=3][b]12/20/12 — Workout #2[/b][/size]

[b][COC][/b]
- (Tr) x 1
- (#1) x 1
- (#1.5) x 1
- (#2) x 1 -- [i]Cheated. (By accident, lol.)[/i]
- 2 x (#2) x 1 -- [i]Yay. PR.[/i]
- (#2) x 0
- (#2) x 7 -- [i]Cheated.[/i]
- (#2.5) x 0 -- [i]Just for fun. I managed to cheat-close with the right hand. Not quite with the left.[/i]
- 2 x (#2) x 5 -- [i]Cheated.[/i]
- 3 x (#1.5) -- [i]Held it closed for 10 counts.[/i]
- (Tr) x 15 -- [i]Held it closed for 15 counts.[/i]

[b]Finger Extensions[/b]
- IronMind Red Band x 15
- IronMind Red Band x 3 -- [i]One of them snapped.[/i]
- 2 x IronMind Green Band x 15

[b]Pinch-Grip Deadlift[/b]
- 3 x 95 x 12

[b]Behind-the-Back Wrist Curls[/b]
- 85 x 12
- 2 x 90 x 15

[b]Reverse Wrist Curls[/b]
- 3 x 55 x 15

[size=3][b]12/21/12 — Workout #1[/b][/size]

[b]Squat[/b]
- 3 x 25 x 5
- 125 x 3
- 225 x 2
- 295 x 1
[color=dimgrey][added belt][/color]
- 345 x 1
- 380 x 1 [10]
- 390 x 1 [10] -- [i]Blacking out after this one. I'm a bit surprised I even made it with how tired and sore I am.[/i]
- 3 x 330 x 2

[b]Sumo Deadlift w/ 2" Deficit[/b]
[color=dimgrey][added belt][/color]
- 25 x 5
- 125 x 3
- 225 x 2
- 325 x 1
- 10 x 355 x 2

[size=3][b]12/21/12 — Workout #2[/b][/size]

[b]Overhead Press[/b]
- 2 x 25 x 5
- 135 x 3
- 155 x 1
- 175 x 1 [9]
- 180 x 1 [10]
- 3 x 155 x 3

[b]Feet-elevated Push Ups[/b]
- Prehab (3 x 15)
[b]Face pulls w/ Monster-Mini Band[/b]
- Prehab (3 x 15)
[b]Overhead shrugs[/b]
- Prehab (25 x 15, 2 x 45 x 15)

I added the shoulder prehab because all the shoulder work (bench, OHP, jerk, snatch) is killing my shoulders. They've been in a bit of pain lately so I'm going to see if these help. Not sure how often I'll do them yet.

Even during the prehab work I started to feel a lot better, so I'm pretty confident about the addition so far.

[size=3][b]12/23/12 — Workout #1[/b][/size]

[b]Squats[/b]
- 3 x 25 x 5
- 125 x 3
- 225 x 2
- 295 x 1
[color=dimgrey][added belt][/color]
- 345 x 1
- 385 x 1 [10]
- 400 x 1 [9] -- [i]Today was the last back squat of microcycle so I thought I'd go for it. Hehe.[/i]
- 405 x 1 [10]
[color=dimgrey][removed belt][/color] -- [i]Bit of rib pain so I did volume sets beltless.[/i]
- 325 x 1
[color=dimgrey][added belt][/color] -- [i]Beltless set was too messy haha, I didn't adjust form properly.[/i]
- 2 x 325 x 2

[size=3][b]12/23/12 — Workout #2[/b][/size]

[b]Bench[/b]
- 25 x 10
- 125 x 3
- 195 x 2
- 245 x 1
- 275 x 1 [9]
- 285 x 1 [9]
- 290 x 0 -- [i]Wasn't a bad attempt.[/i]
- 235 x 2
- 2 x 240 x 2

[b]Rows[/b]
- 3 x 210 x 12

I got new wraps for bending. Two pairs of leather wraps. I cut 'em out from a welding apron:

[img]http://i.imgur.com/2DMVl.jpg[/img]

I'm going to build up to a red nail bend in double leathers, then single wraps, then IM wraps.

[size=3][b]12/24/12 — Workout #1[/b][/size]

[b](Snatch + Snatch Balance + Overhead Squat)[/b]
- 2 x 45 x (1 + 1 + 5)
- 45 x (1 + 3 + 3)
- 95 x 0
- 95 x (1 + 1 + 0)
- 95 x 0
- 3 x 95 x (1 + 3 + 3)
[i]Still finding problems with my catch but I feel like I'm slowly improving them.[/i]

[b]Snatch[/b]
- 95 x 3
- 115 x 1
- 135 x 0, x 1
- 155 x 0, x 1
[i]Only two attempts, big improvement haha. Still not comfortable pushing this much further 'til I get my mats.[/i]

[b](Clean + Jerk)[/b]
- 95 x (1 + 3)
- 95 x (2 + 3)
- 95 x (2 + 3)
- 95 x (1 + 3)
- 95 x (1 + 3)
[i]Jerk cue: I seem to get a better jerk when I focus on snapping my back foot back/down rather than the front foot.[/i]
[i]Clean cue: Start with the weight distributed evenly throughout the foot, NOT at the front.[/i]

[b]Front Squats[/b]
- 25 x 3
- 125 x 3
- 195 x 2
- 245 x 1
- 275 x 1 [9]
- 285 x 0
[i]I had more in me, but I was blacking out after unracking every rep—even 195—and they all felt hard even though my legs had it easy. Not sure why, probably just not my day today. I did (125 x 3) after 285 to feel out if I should do my volume sets but by then I was dizzy enough that I called it a day.[/i]

[size=3][b]12/24/12 — Workout #2[/b][/size]

Used my leather wraps today. Double wrapped for the red.

[b]Steel Bending[/b]
- (6", 3/16, cold rolled) x 1
- (6", 1/4, hot-galv nail spiraled) x 1
- (7", 1/4, cold rolled) x 1
- (7", 5/16, cold rolled) x 0
- (7", 1/4, cold rolled) x 1
- (7", 5/16, cold rolled) x !!!!!

[img]http://i.imgur.com/wFyvO.jpg[/img]

Almost got the red nail!

Bonus: it's an [u]OFF-CENTER BEND[/u]! The longer arm is about an inch longer, which makes it a lot harder to crush down. I think I would've definitely gotten a full bend if it were centered.

I can't believe it, I'm actually getting there. I [i]will[/i] certify on this bastard, even if it kills me. For now I'll be ecstatic about this huuuuuuuge PR.

[b]Side Lever w/ 10lb Sledgehammer (In)[/b]
- 1 x 12 -- hand's length down
- 2 x 12 -- hand and two fingers' length down

[b]Side Lever w/ 10lb Sledgehammer (Out)[/b]
- 3 x 12 -- hand's length down

[b]Front Lever w/ 10lb Sledgehammer[/b]
- 2 x 12 -- two fingers' length down
- 1 x 12 -- three fingers' length down

[b]Forward Lever w/ 10lb Sledgehammer[/b]
- 1 x 12 -- hand and two fingers' length down
- 1 x 12 -- two hands' length down
- 1 x 12 -- two hands and two fingers' length down

[b]Overhead Lever w/ 10lb Sledgehammer[/b]
- 1 x 12 -- three hands' length down
- 2 x 12 -- four hands' length down

[b]Back Lever w/ 10lb Sledgehammer[/b]
- 1 x 12 -- four hands' length down
- 2 x 12 -- five hands' length down

[b]Fingerwalks (one hand) w/ 10lb Sledgehammer[/b]
- 3 x full length

[b]Fingerwalks (one hand) on a Plate[/b]
- (5lb plate) x 8
- (10lb plate) x 3 -- [i]Humbling.[/i]
- (5lb plate) x 10

Starting Deload week. (Though I'll be testing DL at some point—probably on Friday.)

[size=3][b]12/26/12[/b][/size]

This time around I'm trying to keep the workouts similar to the regular cycle and just cutting intensity and volume.

[b]Squat[/b]
- 4 x 125 x 5
- 225 x 3
- 295 x 2
[color=dimgrey][added belt][/color]
- 345 x 1
- 365 x 1

[b]Bench[/b]
- 25 x 10
- 125 x 8
- 195 x 3
- 245 x 1
- 260 x 1

[b]Pull Ups[/b]
- 3 x 40 x 7
[i]I'll try for (3 x 45 x 6+) next time.[/i]

[size=3][b]12/28/12[/b][/size]

[b]Sumo Deadlift[/b]
- 2 x 20 x 5
- 130 x 3
- 230 x 3
- 330 x 2
[color=dimgrey][added belt][/color]
- 405 x 1
- 455 x 0 -- [i]****ty floor, I slipped and almost fell during. Chalked my feet from here on out.[/i]
- 500 x 1
- 515 x 1
- 525 x 0

[b]Squat[/b]
- 125 x 3
- 225 x 2
[color=dimgrey][added belt][/color]
- 295 x 1
- 345 x 1
- 365 x 1

[b]Overhead Press[/b]
- 95 x 5
- 135 x 3
- 165 x 1

[b]Feet-elevated Push Ups[/b]
- Prehab (3 x 15)
[b]Face pulls w/ Monster-Mini Band[/b]
- Prehab (3 x 15)
[b]Overhead shrugs[/b]
- Prehab (3 x 45 x 15)

[size=3][b]01/01/13 — Workout #1[/b][/size]

[b]Squat w/ 5-Count Pause[/b]
[color=dimgrey][no pause][/color]
- 2 x 25 x 6
- 125 x 3
- 225 x 2
- 295 x 1
[color=dimgrey][added belt][/color]
[color=dimgrey][paused][/color]
- 345 x 1
- 365 x 1 [10]
- 370 x 1 [10]
- 375 x 1 [10]
[color=dimgrey][no pause][/color]
- 3 x 325 x 2

Feels good to squat again, I kind of missed it (all few days of it, lol). I'll probably eat my words 3 weeks from now.

[size=3][b]01/01/13 — Workout #2[/b][/size]

[b]Illegally-Wide Bench w/ 5-Count Pause[/b]
[color=dimgrey][no pause][/color]
- 2 x 25 x 12
- 125 x 8
- 195 x 3
[color=dimgrey][paused][/color]
- 245 x 1
- 265 x 1 [10] -- [i]Probably more of a 9.5. Kind of hard to tell with an exaggerated pause.[/i]
- 270 x 0
[color=dimgrey][no pause][/color]
- 3 x 240 x 2

[b]Sternum Chin-Ups[/b]
- 3 x Body Weight x 8
[i]Keep reps/weight next week and clean up form.[/i]

[size=3][b]01/01/13 — Workout #3[/b][/size]

Holds/Assisted Closes

[b][COC][/b]
- 2 x (Tr) x 3
- (#1) x 3
- (#1.5) x 1
- (#2) x 1
- 3 x (#1.5) -- coin holds to failure
- (#2.5) x 3 -- assisted close
- (#3) x 5 -- assisted close
- (Tr) x 5

[size=3][b]01/02/13 — Workout #1[/b][/size]

[b]Clean and Jerk[/b]
- 2 x 45 x 3
- 95 x 1, x 1, x 1
- 135 x 1, x 1
- 165 x 1
- 185 x 1
- 205 x 0, 0 -- [i]Getting the clean but failing the jerk.[/i]
[i]Terrible jerks today.[/i]

Even on the lighter weights the jerk is feeling 'off' so I'm going to start banging out [u]tons[/u] of repetitions with 45 and/or 95 until I'm consistent with form and comfortable moving up (like I'm doing with Snatch). As it stands they're a mess.

[b](Snatch + Overhead Squat)[/b]
- 3 x 95 x (1 + 3)

[b]Front Squat w/ 3-Count Pause[/b]
[color=dimgrey][no pause][/color]
- 25 x 3
- 125 x 3
- 195 x 2
[color=dimgrey][paused][/color]
- 225 x 1
- 250 x 1 [9]
[color=dimgrey][no pause][/color]
- 3 x 225 x 2
Super-set with:
[b]Lateral Raise (Full ROM)[/b]
- Prehab (2 x 10lb plate x 5, 3 x 10lb plate x 8)
[i]These feel incredible.[/i]

Not sure if I'll keep paused front squats; it's harder not to pitch forward from a dead stop, so I'm feeling it in my wrists. Maybe that's good though—if I can stay straight on pauses I'll have perfect fast front squats. I'll have to think about it.

[size=3][b]01/02/13 — Workout #2[/b][/size]

[b][COC][/b]
- 2 x (Tr) x 3
- (#1) x 3
- (#1.5) x 1
- (#2) x 0
- 3 x (#1.5) -- coin holds to failure
- (#2.5) x 3 -- assisted close
- (#3) x 3 -- assisted close
- (Tr) x 5

[b]Finger Extensions[/b]
- 3 x IronMind Green Band x 15

[b]Pinch-Grip Deadlift[/b]
- 3 x 100 x 5 -- [i]Surprisingly difficult.[/i]

[b]Behind-the-Back Wrist Curls[/b]
- 3 x 95 x 15

[b]Reverse Wrist Curls[/b]
- 3 x 55 x 15

[size=3][b]01/03/13 — Workout #1[/b][/size]

[b]Squat w/ 5-Count Pause[/b]
[color=dimgrey][no pause][/color]
- 3 x 25 x 5
- 125 x 3
- 225 x 2
- 295 x 1
[color=dimgrey][added belt][/color]
[color=dimgrey][paused][/color]
- 345 x 1
- 365 x 1 [10]
- 370 x 1 [10]
[color=dimgrey][no pause][/color]
- 3 x 325 x 2

[b]Sumo Deadlift w/ 2" Deficit and Doubled Monster-Mini Bands[/b]
- 25 x 5
- 125 x 3
- 225 x 2
[color=dimgrey][added belt][/color]
- 305 x 1
[color=dimgrey][added bands][/color]
- 10 x 305 x 2 -- [i]Held for 20 counts on the final rep.[/i]

[b]Power Shrugs (w/ Straps)[/b]
- 2 x 25 x 5
- 125 x 3
- 225 x 5
- 3 x 310 x 5

[size=3][b]01/03/13 — Workout #2[/b][/size]

[b]Illegally-Wide Bench w/ 5-Count Pause[/b]
[color=dimgrey][no pause][/color]
- 25 x 10
- 125 x 8
- 195 x 3
[color=dimgrey][paused][/color]
- 245 x 1
- 260 x 1 [9]
- 265 x 1 [10]
[color=dimgrey][no pause][/color]
- 3 x 240 x 2

[b]Overhead Press[/b]
- 95 x 3
- 135 x 10
- 2 x 135 x 8

[size=3][b]01/03/13 — Workout #3[/b][/size]

[b][COC][/b]
- 2 x (Tr) x 3
- (#1) x 3
- (#1.5) x 1
- (#2) x 0
- 2 x (#1.5) -- coin holds to failure -- [i]Couldn't even close it the third time today.[/i]
- (#2.5) x 3 -- assisted close
- (Tr) x 5

[size=3][b]01/05/13 — Workout #1[/b][/size]

[b]Squat[/b]
- 2 x 25 x 5
- 125 x 3
- 225 x 2
- 295 x 1
[color=dimgrey][added belt][/color]
- 345 x 1
- 380 x 1 [9]
- 395 x 1 [9]
- 410 x 0 -- [i]As close as could be on this one, pretty frustrated I managed to miss it.[/i]
- 325 x 2
- 2 x 330 x 2

[size=3][b]01/05/13 — Workout #2[/b][/size]

[b]Bench[/b]
- 25 x 10
- 125 x 8
- 195 x 3
- 245 x 2
- 275 x 1 [9]
- 280 x 0 -- [i]Oops, heh, I underestimated the fatigue from the increased bench frequency this past week.[/i]
- 3 x 240 x 2

[b]Pendlay Rows[/b]
- 175 x 12
- 2 x 180 x 12
[i]Cleaned up my form relative to Bent Over Rows and focused on hitting my mid-back. I can probably inc. the weight next time.[/i]

A bit more failing than I'd like these two workouts, unfortunately, but I'm not too worried about it. My legs were killing me so it was silly to go for a PR, but I got pretty damn close anyway. For bench, it's definitely just fatigue from benching Tues/Thurs—not used to 3x per week.

I'll adjust more carefully next week. I'm a bit in the dark for unpaused front squats tomorrow as well, so they might be a bit messy, but I'll be good for the next two weeks after that.

[size=3][b]01/05/13 — Workout #3[/b][/size]

[b][COC][/b]
- (Tr) x 30
- (Tr) x 25
- (Tr) x 16
- (Tr) x 18
- (Tr) x 16
- (Tr) x 14
- (Tr) x 17
- (Tr) x 12
- (Tr) x 12
- (Tr) x 12

[size=3][b]01/06/13 — Workout #1[/b][/size]

[b](Clean + Jerk)[/b]
- 45 x (1 + 3)
- 2 x 45 x (1 + 8)
- 3 x 95 x (1 + 5)
- 3 x 165 x (1 + 3)
[i]Doing a better job not pressing it out (not perfect though), but I need to clean up my feet/legs on the actual split now. Still terrible form, but little by little I'll get there.[/i]

[b](Snatch + Overhead Squat)[/b]
- 3 x 95 x (1 + 3)
[i]These felt much better today. I got it right into a nice balance each snatch (unlike usual hehe).[/i]

[b]Front Squat[/b]
- 25 x 5
- 125 x 3
- 195 x 2
- 245 x 1
- 270 X 0 -- [i]Wasn't feeling it today. Failing 15lbs under PR, though? Damn. No idea what's happening here.[/i]
- 3 x 225 x 2

Gettin' my ass kicked lately. Feeling weak as hell this week. Hopefully next week goes a bit better.

Think I'm going to take it easier on my 'maxes' next week because I feel like I'm flirtin' with a breakdown lately. (And it's only the first week. Last microcycle I didn't feel like having a breakdown until week 3 :p.)

[size=3][b]01/06/13 — Workout #2[/b][/size]

[b]Steel Bending[/b]
- (6", 1/4, hot-galv nail spiraled) x 2
- (7", 1/4, cold rolled) x 1
- (7", 5/16, cold rolled) x 1 -- [i]In double leather wraps.[/i]

[img]http://i.imgur.com/kQujn.jpg[/img]

Now I just need to do it in IronMind's wraps and I can certify with them! Pretty exciting. Never thought I'd make it on one of their cert lists.
Long way to go to bend w/ single IMs, though, but I think I can do it.

I dropped the sledgehammer work and CoC work. Not happy about it, but I really feel like ****.

[size=3][b]01/08/13 — Workout #1[/b][/size]

[b]Squat w/ 5-Count Pause[/b]
[color=dimgrey][no pause][/color]
- 3 x 25 x 5
- 125 x 3
- 225 x 2
- 295 x 1
[color=dimgrey][added belt][/color]
[color=dimgrey][paused][/color]
- 345 x 1
- 360 x 1 [10]
- 365 x 1 [10]
- 370 x 1 [10] -- [i]Excruciating.[/i]
[color=dimgrey][no pause][/color]
- 3 x 325 x 2 -- [i]More excruciating.[/i]

I'm in hell.

[size=3][b]01/08/13 — Workout #2[/b][/size]

[b]Illegally-Wide Bench w/ 5-Count Pause[/b]
[color=dimgrey][no pause][/color]
- 25 x 15
- 125 x 8
- 195 x 3
[color=dimgrey][paused][/color]
- 235 x 1
- 255 x 1 [9]
- 260 x 1 [10]
- 265 x 1 [9]
[color=dimgrey][no pause][/color]
- 2 x 240 x 2
- 240 x 5 -- [i]240 too easy. I'll increase the weight next time.[/i]

[b]Sternum Chin-Ups[/b]
- 3 x Body Weight x 8

[size=3][b]01/08/13 — Workout #3[/b][/size]

Volume Sets

[b][COC][/b]
- (Tr) x 38
- (Tr) x 32
- (Tr) x 27
- (Tr) x 20
- (Tr) x 20
- (Tr) x 17
- (Tr) x 16
- (Tr) x 16
- (Tr) x 16
- (Tr) x 14

[size=3][b]01/09/13 — Workout #1[/b][/size]

[b]Snatch[/b]
- 45 x 3
- 95 x 1, x 0, x 1, x 1
- 115 x 1, x 1
- 135 x 0, x 0, x 0, x 1 -- [i]Balance problems. Tightened up for the subsequent sets.[/i]
- 155 x 1
- 165 x 1

[b](Clean + Jerk + Jerk Balance)[/b]
- 2 x 95 x (1 + 1 + 3)
- 95 x (1 + 1 + 5)
[i]I like these. I think these'll really help me get a good split position.[/i]

I opted out of paused front squats. Not worth the wrist risk right now.

[b]Front Squat[/b]
- 25 x 5
- 125 x 3
- 195 x 2
- 235 x 1
- 255 x 1 [8]
- 265 x 1 [9]
- 270 x 1 [10]
- 3 x 225 x 2 -- [i]Consider 230 next time.[/i]
Super-set with:
[b]Lateral Raise (Full ROM)[/b]
- Prehab (4 x 10lb plate x 10)

[size=3][b]01/09/13 — Workout #2[/b][/size]

Rest Day (CoC)

[b]Finger Extensions[/b]
- 5 x IronMind Green Band x 20
[i]Found a new way of doing these. Instead of putting my fingers in the band, I loop it around each finger. Much harder.[/i]

[b]Pinch-Grip Deadlift[/b]
- 2 x 100 x 10
- 100 x 7 + 3 -- [i]Stupid last set. External circumstance ruined the end of my set and I cheated the last three reps unwittingly.[/i]

[b]Behind-the-Back Wrist Curls[/b]
- 3 x 95 x 15

[b]Reverse Wrist Curls[/b]
- 55 x 15
- 2 x 60 x 15

[size=3][b]01/10/13 — Workout #1[/b][/size]

[b]Squat w/ 5-Count Pause[/b]
[color=dimgrey][no pause][/color]
- 3 x 25 x 5
- 125 x 3
- 225 x 2
- 295 x 1
[color=dimgrey][added belt][/color]
[color=dimgrey][paused][/color]
- 335 x 1
- 355 x 1 [9]
- 360 x 1 [10] -- [i]Excruciating again. It's the word of the week.[/i]
[color=dimgrey][no pause][/color]
- 2 x 325 x 2
- 325 x 0 -- [i]I just didn't have it in me. I think I blacked out going down—straight to the pins on the first rep, no idea what happened.[/i]

Took a 5 minute break.

[b]Sumo Deadlift w/ 2" Deficit and Doubled Mini Bands[/b]
[color=dimgrey][added belt][/color]
- 25 x 5
- 125 x 3
- 225 x 3
- 325 x 1
[color=dimgrey][added bands][/color]
- 10 x 335 x 2 -- [i]Added 10-20s rest per set in light of my exhaustion.[/i]

[b]Power Shrugs (w/ Straps)[/b]
- 25 x 5
- 125 x 5
- 225 x 5
- 285 x 3
- 3 x 335 x 5

Lesson learned: if I really am feeling off, I won't shy away from dropping the weight on the volume sets. Better to do less weight than to wreck myself. If it's too easy I can always increase the weight and do more sets.

Also, I'm going to stop doing paused squats for now. On one hand, I think they help teach one to succeed at grinding reps and to recover bad squats, on the other, I think they promote a slow squat speed which is something I trend towards a little too much anyway. Also they're pretty rough phsyically; a lot of blacking out and seeing stars and all that.

[size=3][b]01/10/13 — Workout #2[/b][/size]

[b]Illegally-Wide Bench w/ 5-Count Pause[/b]
[color=dimgrey][no pause][/color]
- 25 x 10
- 125 x 8
- 195 x 3
[color=dimgrey][paused][/color]
- 235 x 1
- 255 x 1 [9]
- 260 x 1 [9]
[color=dimgrey][no pause][/color]
- 2 x 245 x 2
- 250 x 3 -- [i]I could probably increase the weight yet again, surprisingly.[/i]

[b]Overhead Press[/b]
- 95 x 3
- 3 x 135 x 8

[size=3][b]01/12/13 — Workout #1[/b][/size]

[b]Squat[/b]
- 3 x 25 x 5
- 125 x 3
- 225 x 2
- 295 x 1
[color=dimgrey][added belt][/color]
- 345 x 1
- 375 x 1 [10]
- 385 x 1 [10]
- 395 x 0 -- [i]****. Should've gone 390, I would've gotten that.[/i]
- 3 x 315 x 2 -- [i]As promised, diligently lowering the weight on these. (Not only for safety but also in the interest of better bar speed which I've been neglecting lately on my volume sets.)[/i]

[size=3][b]01/12/13 — Workout #2[/b][/size]

[b]Bench[/b]
- 25 x 10
- 125 x 8
- 195 x 3
- 245 x 1
- 275 x 1 [7]
- 285 x 1 [8]
- 295 x 1 [9]
- 300 x 0
- 3 x 250 x 2

[b]Pendlay Row[/b]
- 3 x 185 x 12

[size=3][b]01/12/13 — Workout #3[/b][/size]

Volume Sets

[b][COC][/b]
- (Tr) x 50
- (Tr) x 40
- (Tr) x 30
- (Tr) x 25
- (Tr) x 20
- (Tr) x 20
- (Tr) x 18
- (Tr) x 20
- (Tr) x 15
- (Tr) x 12

[size=3][b]01/13/13 — Workout #1[/b][/size]

[b](Clean + Jerk + Jerk Balance)[/b]
- 45 x (1 + 5 + 3)
- 45 x (1 + 3 + 3)
- 95 x (1 + 1 + 3)

[b]Clean and Jerk[/b]
- 165 x 1
- 185 x 1
- 205 x 0, x 0, x 1 -- [i]Finally made the jerk. It was ugly but I'll take it.[/i]
[i]Still not too happy with the jerk—this isn't much higher than my overhead press. Still a long way to go technique-wise but I think I'm improving it little by little.[/i]

[b](Snatch + Overhead Squat)[/b]
- 3 x 95 x (1 + 3)

[b]Front Squat[/b]
- 25 x 5
- 125 x 3
- 195 x 2
- 235 x 1
- 255 x 1 [9]
- 265 x 1 [9]
- 270 x 1 [10] -- [i]Encouraging rep. I hit the pins in the hole and lost both my rebound and my balance. Still managed to finish it.[/i]
- 225 x 3
- 230 x 2
- 230 x 3
Super-set with:
[b]Lateral Raise (Full ROM)[/b]
- Prehab (2 x 10lb plate x 10)

[size=3][b]01/13/13 — Workout #2[/b][/size]

Note: Opted to change the nail nomenclature to be a little more natural—if anyone isn't familiar with bending then neither are going to mean all that much anyway.

[b]Steel Bending[/b]
- (Spiraled 60d) x 1
- (60d) x 1
- (IM Blue Nail) x 1
- (IM Red Nail) x 1 -- [i]New PR. Did it with IM wraps and 12" leather wraps, instead of double leathers. Got it to 1.75".[/i]

[img]http://i.imgur.com/ekdlW.jpg[/img]

Next time I'll use 10" of leather instead of 12". Eventually I'll cut down all the way to single IM wraps. Pain tolerance is the name of the game.

[b]Side Lever w/ 10lb Sledgehammer (In)[/b]
- 2 x 12 -- hand and two fingers' length down
- 1 x 12 -- hand and three fingers' length down

[b]Side Lever w/ 10lb Sledgehammer (Out)[/b]
- 2 x 12 -- hand's length down
- 1 x 12 -- hand and two fingers' length down

[b]Front Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- three fingers' length down

[b]Forward Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- two hands and two fingers' length down

[b]Overhead Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- four hands' length down

[b]Back Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- five hands' length down

[b]Fingerwalks (one hand) w/ 10lb Sledgehammer[/b]
- 3 x full length

[b]Fingerwalks (one hand) on a Plate[/b]
- 3 x (5lb plate) x 10

Holds/Assisted Closes

[b][COC][/b]
- (Tr) x 3
- (#1) x 1
- (#1.5) x 2
- (#2) x 0 -- [i]Too tired, not even close.[/i]
- 3 x (#1.5) -- coin holds to failure
- (#2.5) x 3 -- assisted close
- (#3) x 3 -- assisted close
- (Tr) x 5

[size=3][b]01/15/13 — Workout #1[/b][/size]

[b]ATG Squat[/b]
- 3 x 25 x 5
- 125 x 3
- 225 x 2
- 295 x 1
[color=dimgrey][added belt][/color]
- 345 x 1
- 380 x 1 [10]
- 3 x 315 x 2

I was wondering why squats were so difficult lately, so I decided to film some sets near the end to see if I had any form problems.
It turns out the mobility work I've been doing recently is my downfall! I'm taking my squats like 4 inches below parallel (my elbows actually end up a bit lower than my knee, let alone my hip crease)—I actually had no idea this was happening. When I tried to cut high on my last set, I still ended up easily an inch or two too deep.
I need to figure out how to hit proper depth because it's (obviously) really hurting my numbers when I get close to my "parallel max".

On the positive side, the fact that I'm taking 380 ATG with a really wide PLing stance is pretty cool. I'd rather add 30-40lbs (hopefully) and hit parallel though.

I'll focus on depth on Thursday and then see what I've got in me for the end of the microcycle this Saturday. If I still have trouble despite my new-found depth problem awareness, then I'll do squats to a box 2x/week next microcycle.

[size=3][b]01/15/13 — Workout #2[/b][/size]

[b]Illegally-Wide Bench w/ 5-Count Pause[/b]
[color=dimgrey][no pause][/color]
- 25 x 10
- 125 x 8
- 195 x 3
[color=dimgrey][paused][/color]
- 235 x 1
- 255 x 1 [9]
- 265 x 1 [9]
- 270 x 1 [9]
[color=dimgrey][no pause][/color]
- 245 x 2
- 2 x 250 x 2

[b]Sternum Chin-Ups[/b]
- 3 x Body Weight x 8
[i]Kept the reps/weight the same yet again and further cleaned up my form.[/i]

[size=3][b]01/16/13 — Workout #1[/b][/size]

[b]Snatch[/b]
- 2 x 45 x 5
- 95 x 1, x 0, x 1, x 0, x 1
- 115 x 1, x 0, x 1, x 0, x 1 -- [i]I was bending my arms too early and killing the hip drive on these ones.[/i]
- 135 x 1, x 1, x 1, x 0, x 1, x 1 -- [i]Tried to fix my arms and it ended up going [/i]much[i] better. All of these were easier than the 115s.[/i]

I had a jerk epiphany the other day; I was splitting too wide and not low enough. The Jerk work today was with marks on the floor so I could clean up my split.
Not quite used to it yet, but I think this'll pay off [i]a lot[/i] once I get it down.

[b]Press from Jerk[/b]
- 3 x 45 x 5

[b](Clean + Jerk + Jerk Balance)[/b]
- 2 x 45 x (1 + 1 + 5)
- 3 x 95 x (1 + 1 + 3)

I'm always so damn tired going into front squats.

[b]Front Squat[/b]
- 25 x 5
- 125 x 3
- 195 x 2
- 235 x 1
- 255 x 1 [9]
- 265 x 1 [9]
- 275 x 1 [9]
- 280 x 0
- 3 x 230 x 2

[size=3][b]01/16/13 — Workout #2[/b][/size]

Rest Day (CoC)

[b]Finger Extensions[/b]
- 5 x IronMind Green Band x 20

[b]Weighted Softball Holds[/b]
- 50 x (3 counts)
- 50 x (3 counts)
- 50 x (5 counts)
- 35 x (30 seconds)
- 37.5 x (8 seconds)
- 37.5 x (4 seconds)
- 40 x (10 seconds) -- [i]Lesson learned: it's notably more difficult to hold when the plates aren't even (like w/ 37.5)[/i]
- 40 x (8 seconds)
- 40 x (6 seconds)
- 40 x (6 seconds)
- 40 x (11 seconds)
[i]Little form thing: throughout the sets I started placing my thumb opposite the fingers, but it looks like it's better/stronger to keep a natural grip (hence the longer 40lb set at the very end).[/i]

[img]http://i.imgur.com/t1iGy.jpg[/img]

lol

[size=3][b]01/17/13 — Workout #1[/b][/size]

[b]Squat[/b]
- 2 x 25 x 5
- 125 x 3
- 225 x 2
- 295 x 1
[color=dimgrey][added belt][/color]
- 345 x 1
- 380 x 1 [9]
- 390 x 1 [10] -- [i]Went too deep on this one.[/i]
- 3 x 325 x 2

I had a bit more success not burying my squats today, but I'm still riding them too deep once it gets heavy.

[b]Sumo Deadlift w/ 2" Deficit[/b]
[color=dimgrey][added belt][/color]
- 25 x 5
- 125 x 3
- 225 x 2
- 325 x 1
- 6 x 375 x 3 -- [i]Held at the top for 5 seconds on the last rep of the last set. This was a bit harder to double-overhand than usual.[/i]
[i]These damn near killed me. Hardly felt like speed pulls at 375.[/i]

[b]Power Shrugs (w/ Straps)[/b]
- 25 x 12
- 125 x 12
- 225 x 5
- 275 x 3
- 325 x 1
- 2 x 360 x 5

[size=3][b]01/17/13 — Workout #2[/b][/size]

[b]Illegally-Wide Bench w/ 5-Count Pause[/b]
[color=dimgrey][no pause][/color]
- 25 x 12
- 125 x 8
- 195 x 3
[color=dimgrey][paused][/color]
- 235 x 1
- 255 x 1 [9] -- [i]Had a bit of elbow trouble on the left.[/i]
- 265 x 1 [10] -- [i]Same problem. I think it's just the width of the grip and my position relative to the rack.[/i]
[color=dimgrey][no pause][/color]
- 3 x 250 x 2

[b]Overhead Press[/b]
- 95 x 3
- 2 x 135 x 8 -- [i]My arms went completely numb before starting my presses on one of these. Had to wait a few seconds to get feeling back.[/i]
- 135 x 10

[size=3][b]01/20/13 — Workout #1[/b][/size]

[b]Squat[/b]
- 3 x 25 x 5
- 125 x 3
- 225 x 2
- 295 x 1
[color=dimgrey][added belt][/color]
- 345 x 1
- 380 x 1 [9]
- 395 x 1 [9]
- 410 x 1 [10] -- [i]I ****ed up in the hole but still made it somehow. Sweet.[/i]
- 3 x 325 x 2

I have a box set up to parallel elsewhere. Before every set, I'd squat to the box a handful of times to get a feeling for depth. Had a lot more luck not going too deep on the actual sets.

[size=3][b]01/20/13 — Workout #2[/b][/size]

[b]Bench[/b]
- 25 x 10
- 125 x 8
- 195 x 3
- 245 x 1
- 270 x 1 [6]
- 285 x 1 [8]
- 300 x 0 -- [i]Real, real close. I got through my sticking point but I ran out of energy.[/i]
- 3 x 250 x 2

[b]Pendlay Row[/b]
- 3 x 185 x 12

[size=3][b]01/20/13 — Workout #3[/b][/size]

[b][COC][/b]
- 2 x (Tr) x 3
- (#1) x 2
- (#1.5) x
- (#2) x 1 -- [i]Very easy.[/i]
- (#2.5) x 0 -- [i]About 4-5mm away from close.[/i]
- 3 x (#1.5) -- coin holds to failure
- (#2.5) x 3 -- assisted close
- (#3) x 3 -- assisted close
- (Tr) x 5

[size=3][b]01/21/13 — Workout #1[/b][/size]

Unfortunately, due to a timing conflict with lectures and other work I had to do today, I had to miss my normal workout #1 (Oly lifts/technique). It's not ideal, but after a weird deload this week I'm back on track for next micro.

Volume Sets

[b][COC][/b]
- 3 x (Tr) x 3
- (#1) x 10
- (#1) x 10
- (#1) x 9
- (#1) x 10
- (#1) x 10
- (#1) x 8 -- [i]I planned on doing 10 sets but I tore upon my palm badly enough that I had to cut these short.[/i]

[b]Weighted Softball Holds[/b]
- 40 x (9 seconds)
- 40 x (19 seconds)
- 40 x (4 seconds)
- 40 x (4 seconds)
- 40 x (5 seconds) -- [i]Really lost my endurance after the 19s, I guess.[/i]
- 30 x (20 seconds)
- 30 x (9 seconds)
- 30 x (19 seconds)
[i]Still new enough at these that I'm inconsistent across my sets, but I'm sure that'll improve with time.[/i]

Starting my deload. Going to do a few DE-style workouts with light assistance this time around. Focusing on speed and good depth on squat.

[size=3][b]01/23/13 — Workout #1[/b][/size]

[b]Box Squat w/ Mini Bands [to parallel][/b]
- 3 x 25 x 5
- 125 x 3
[color=dimgrey][added belt][/color]
- 225 x 1
[color=dimgrey][added bands][/color]
- 8 x 225 x 2

[b]Bench w/ Mini Bands[/b]
- 25 x 10
- 125 x 8
- 150 x 3
[color=dimgrey][added bands][/color]
- 8 x 150 x 3

[b]Pull Ups[/b]
- Body Weight x 19 -- [i]Gaaah. I got my mouth up to the bar on the 20th rep. Yet another near-miss on a lifetime goal.[/i]
- Body Weight x 14
- Body Weight x 9 -- [i]Exhibit 1: my endurance.[/i]

Deload continues.

[size=3][b]01/25/13 — Workout #1[/b][/size]

[b]Box Squat w/ Mini Bands [to parallel][/b]
- 25 x 8
- 125 x 5
- 225 x 3
[color=dimgrey][added belt][/color]
[color=dimgrey][added bands][/color]
- 8 x 245 x 2

[b]Bench w/ Mini Bands[/b]
- 25 x 12
- 125 x 8
- 160 x 3
[color=dimgrey][added bands][/color]
- 8 x 160 x 3

Last day of the deload. Back to the heavy stuff on Tuesday, but I'm pretty swamped in school so it might not be the best showing.

[size=3][b]01/27/13 — Workout #1[/b][/size]

[b]Box Squat w/ Mini Bands [to parallel][/b]
- 25 x 5
- 125 x 5
[color=dimgrey][added bands][/color]
- 225 x 3
[color=dimgrey][added belt][/color]
- 8 x 265 x 2

[b]Bench w/ Mini Bands[/b]
- 25 x 15
- 125 x 8
- 170 x 3
[color=dimgrey][added bands][/color]
- 8 x 170 x 3

[b]Curls[/b]
- 3 x 90 x 12

[size=3][b]01/29/13 — Workout #1[/b][/size]

[b]Squat to Box [at parallel][/b]
- 25 x 5
- 125 x 5
- 225 x 3
[color=dimgrey][added belt][/color]
- 325 x 1
- 375 x 1 [7]
- 400 x 1 [8]
- 415 x 1 [8]
- 425 x 1 [10] -- [i]Got stuck on the box. Clearly the parallel to a regular squat here is me taking it too deep because I let the weight drive me down. I need to develop a control where I can still dive-bomb the squat (somewhat) and still stop appropriately.[/i]
- 3 x 335 x 2

I'm not abusing the box too much here—if I can get my **** together with form/depth, I can definitely get 425, 430 on a free squat, hopefully a good bit more by the time the micro is over. Basically my goal over the next 3 weeks is to shift from 'box as an enforcer of depth' to 'box as an indicator of depth'.
I do free squats on Saturdays where I'll have an opportunity to gauge my progress in this regard. The rest are with the box.

[size=3][b]01/29/13 — Workout #2[/b][/size]

[b]Board Press [5" board] w/ 3-Count Pause[/b]
- 25 x 12
- 125 x 8
- 195 x 3
- 245 x 1
[color=dimgrey][added boards][/color]
- 275 x 1
- 305 x 1 [8] -- [i]Feeling the awkwardness of the set up, unfortunately.[/i]
- 315 x 1 [8]
[color=dimgrey][paused][/color] -- [i]I forgot up until here that I wanted to pause these.[/i]
- 315 x 1 [9]
- 325 x 0 -- [i]I hit the rack going up and lost the rep. Kinda mad.[/i]
- 325 x 1 [9]
- 330 x 0 -- [i]These are the [u]worst[/u] to set up.[/i]
[color=dimgrey][removed boards][/color]
[color=dimgrey][no pause][/color]
- 250 x 3
- 255 x 3
- 255 x 2 -- [i]Opted for a double because the bar speed on the triple was a bit too slow.[/i]

Basically for these I'm trying to smooth out my strength curve at the higher end. Only doing two sessions with 5", so no crazy commitment here. I'll take it down to 2.5" next week to transfer some of that weight 'down' (so to speak). Third week will be standard bench.
Saturdays, again, are a normal bench (I'm not letting myself stray too far from the core movements here). Hoping to finish in the low 300s.

[b]Sternum Pull Ups[/b]
- 3 x Body Weight x 8

[size=3][b]01/29/13 — Workout #3[/b][/size]

Holds/Assisted Closes

[b][COC][/b]
- (Tr) x 3
- (#1) x 2
- (#1.5) x 1
- (#2) x 1
- (#2.5) x 0
- (#2) x 1 -- [i]Held for 5 counts[/i]
- 3 x (#1.5) -- coin holds to failure -- [i]Started with 24 counts, ended up at 16. Might be getting closer to the point where I can do holds with the #2.[/i]
- (#2.5) x 3 -- assisted close
- (#3) x 3 -- assisted close
- (Tr) x 5

I had a big breakthrough with form on these today. Went from a bare #2 close to an easy crush and hold. Kind of ironed it out on the remaining sets.

[size=3][b]01/30/13 — Workout #1[/b][/size]

Today's train wreck was all about diagnosing my jerk.

[b](Clean + Jerk)[/b]
- 45 x (1 + 3)
- 2 x 45 x (1 + 3) [+ 3 Jerk Balances]
- 95 x (1 + 3)
- 95 x (2 + 3)
- 95 x (1 + 3)

[b]Clean and Jerk[/b]
- 115 x 1, x 1
- 165 x 1 [+ 1 Jerk] -- [i]Awful jerk.[/i]
- 165 x 1 -- [i]Bit better[/i]
- 185 x 1 -- [i]Awful jerk again.[/i]
- 185 x 0 -- [i]Missed the jerk.[/i]

Pretty disappointing stuff. I can probably OHP 185 by now yet I can barely jerk it.
None the less, I think I know what I need to work on to fix it.
Firstly I want to improve my comfort in a low jerk position, as well as my balance. For both of these I'm going to try repping presses from a low jerk position.
I'll continue to do actual C&Js as well, of course. I'll probably pick a low weight and bang out a lot of reps until I feel consistent in my form at that weight, then I'll move up.

[b]Front Squat[/b]
- 25 x 5
- 125 x 5
- 195 x 3
- 235 x 1
- 265 x 1 [7]
[i]Cut these short. All of the sets felt really off today.[/i]

[size=3][b]01/30/13 — Workout #2[/b][/size]

Volume Sets

[b][COC][/b]
- 3 x (Tr) x 3
- (#1) x 9
- (#1.5) x 11 -- [i]Switched since my #1 is harder than my #1.5.[/i]
- (#1.5) x 8
- (#1.5) x 7
- (#1.5) x 7
- (#1.5) x 6
- (#1.5) x 8
- (#1.5) x 7
- (#1.5) x 6
- (#1.5) x 5

[b]Finger Extensions[/b]
- 5 x IronMind Green Band x 20

[b]Weighted Softball Holds[/b]
- 30 x (6 seconds)
- 30 x (9 seconds)
- 30 x (14 seconds)
- 30 x (10 seconds)
- 30 x (11 seconds)

Interesting grip/forearm routine. Subbed.

[QUOTE=-Lucifer;1018607803]Interesting grip/forearm routine. Subbed.[/QUOTE]

Good to have you here!

This grip stuff is something else. You start with one gripper and next thing you know you're drilling holes in softballs and buying lengths of steel :D.

__________________________________________________

[size=3][b]01/31/13 — Workout #1[/b][/size]

[b]Squat to Box [at parallel][/b]
- 2 x 25 x 5
- 125 x 5
- 225 x 3
[color=dimgrey][added belt][/color]
- 325 x 1
- 385 x 1 [8]
- 395 x 1 [9]
- 405 x 1 [9]
- 415 x 1 [9]
- 335 x 2
- 2 x 340 x 2

[b]Sumo Deadlift w/ 2" Deficit and Doubled Monster-Mini Bands[/b]
- 25 x 5
- 125 x 5
- 225 x 3
[color=dimgrey][added belt][/color]
- 325 x 2
[color=dimgrey][added bands][/color]
- 5 x 335 x 3

[b]Power Shrugs (w/ Straps)[/b]
- 25 x 15
- 125 x 12
- 225 x 5
- 275 x 3
- 325 x 1
- 355 x 1
- 2 x 385 x 5

[size=3][b]01/31/13 — Workout #2[/b][/size]

[b]Board Press [5" board] w/ 3-Count Pause[/b]
- 25 x 12
- 125 x 8
- 195 x 3
- 245 x 1
[color=dimgrey][added boards][/color]
[color=dimgrey][paused][/color]
- 275 x 1
- 305 x 1 [8]
- 315 x 1 [8]
- 320 x 1 [9]
- 325 x 1 [9]
- 330 x 1 [9]
- 335 x 0 -- [i]I'm terrible at gauging my limits for these. Most of the problem comes in unracking.[/i]
[color=dimgrey][removed boards][/color]
[color=dimgrey][no pause][/color]
- 3 x 255 x 2

This was my last 5" board press day in this micro. Doing regular bench on Saturday and moving on to non-paused 2.5" next week. Hoping for at least 315 on those.

Tris felt exhausted by now so low expectations going in to OHP.

[b]Overhead Press[/b]
- 95 x 5
- 2 x 135 x 10
- 135 x 8

I recently came up with a new kind of curl, which is similar to a hammer curl. It's actually just a hammer curl done with weight on one side of the DB [so the dumbbell would look like the letter 'T']. This works well if you have DB rods. I call it the umbrella curl. I do 4 sets of 50 reps and the pump I get is insane.

[QUOTE=-Lucifer;1019093003]I recently came up with a new kind of curl, which is similar to a hammer curl. It's actually just a hammer curl done with weight on one side of the DB [so the dumbbell would look like the letter 'T']. This works well if you have DB rods. I call it the umbrella curl. I do 4 sets of 50 reps and the pump I get is insane.[/QUOTE]

Ah that's an awesome idea. Do you change which side you load for a single hand? I'm gonna try rotating them in this micro.

D'you keep a log by the way? I didn't see one off-hand.

[QUOTE=CharlesSwann;1019260133]Ah that's an awesome idea. Do you change which side you load for a single hand? I'm gonna try rotating them in this micro.

D'you keep a log by the way? I didn't see one off-hand.[/QUOTE]

No, I don't change sides; the weight always stays on top. The reason is because that particular grip works the thumb and brachioradialis harder. I used to do radial and ulnar deviations using the same db rods, but those did nothing for me, hence I dropped them.

I don't have an online log anymore. I prefer maintaining an Excel sheet on my PC.

[QUOTE=-Lucifer;1019264443]I don't have an online log anymore. I prefer maintaining an Excel sheet on my PC.[/QUOTE]

Ah, yea, I don't blame you. I just got so used to the forum format for searching up old workouts. Got a little .txt document for backup, heh.
__________________________________________________

[size=3][b]02/02/13 — Workout #1[/b][/size]

[b]Squat[/b]
- 2 x 25 x 5
- 125 x 5
- 225 x 3
[color=dimgrey][added belt][/color]
- 325 x 1
- 385 x 1 [8]
- 400 x 1 [9]
- 415 x 1 [10]
- 3 x 325 x 2 -- [i]Didn't do 335 because I wanted to focus on depth. Still got some good work in, though. Much better bar speed than I'd normally have, which is always good.[/i]

Much better! Still not perfect control in the hole but I'm getting better at not taking it too deep. Hopefully I'll be 100% by the end of this micro.

[size=3][b]02/02/13 — Workout #2[/b][/size]

[b]Bench[/b]
- 25 x 12
- 125 x 8 -- [i]Benching feeling bad today. My lower back is cramping up and my shoulder is acting up.[/i]
- 195 x 3
- 245 x 1
- 280 x 1 [8]
- 290 x 1 [9] -- [i]Still getting lower back cramps, but shoulder feels OK.[/i]
- 296 x 1 [10]
- 255 x 3
- 2 x 260 x 2

I did 296 because 415/296/515 (gym lifts) puts me into Class I in the 198lbs class (with about 193lbs body weight). Thought it'd be nice to nab that.

[b]Pendlay Row[/b]
- 185 x 12
- 2 x 190 x 12

I'm going to have to cut a lot of my form practice on the oly lifts tomorrow. (I have a lot of other work that urgently needs to get done.)
Probably some presses from a split jerk and front squats in the morning, then forearm/grip stuff in the evening.

I pulled something in my hip, so I have to change things up a bit. Going to do another 5" board week on bench with all the lower body work (lifts with a loaded hip) cut.
Hoping to have this rehab'd within a week—I caught it fast and didn't try to work through it. If I do manage to rehab it this week, I'll continue the program as if this week didn't happen.

[size=3][b]02/05/13 — Workout #1[/b][/size]

[b]Squat Rehab[/b]
- rolling the hip with a lacrosse ball
- (3 x 20) Body weight squats

[b]Board Press [5" board] w/ 3-Count Pause[/b]
- 25 x 12
- 125 x 8
- 225 x 2
- 275 x 1
[color=dimgrey][added boards][/color]
[color=dimgrey][paused][/color]
- 310 x 1 [9]
- 320 x 1 [9]
- 330 x 0
- 325 x 1 [9] -- [i]Not too hard. Mostly missing the ones that I miss because of the unrack/instability.[/i]
[color=dimgrey][removed boards][/color]
[color=dimgrey][no pause][/color]
- 255 x 3
- 2 x 260 x 2 -- [i]These are going up more often than they usually do. Usually a good sign for my 1RM.[/i]

[b]Sternum Pull Ups[/b]
- 3 x Body Weight x 8

[size=3][b]02/05/13 — Workout #2[/b][/size]

Holds/Assisted Closes

[b][COC][/b]
- (Tr) x 3
- (#1) x 2
- (#1.5) x 1
- (#2) x 1
- (#2.5) x 0 -- [i]Closed it with my right hand. Pretty close with the left.[/i]
- 3 x (#1.5) -- coin holds to failure -- [i]25, 18, 16.[/i]
- (#2.5) x 3 -- assisted close
- (#3) x 3 -- assisted close
- 3 x (Tr) x 5

[size=3][b]02/06/13 — Workout #1[/b][/size]

[b]Steel Bending[/b]
- (Spiralled 60d) x 2
- (IM Yellow Nail) x 1
- (IM Blue Nail) x 1
- (IM Red Nail) x 1 -- [i]IM wraps and 10" of leather. Crush-down was too painful and I had to do it assisted. I have a feeling I'll be on 10" a while yet.[/i]
[i]10 inches separate me and an IronMind cert, but it's going to be a looong 10 inches—this is by far the most painful thing I've ever done in training. Absolutely excruciating.[/i]

Volume Sets

[b][COC][/b]
- (#1.5) x 7
- (#1.5) x 5
- (#1.5) x 4
- (Tr) x 10
- (Tr) x 10

[b]Finger Extensions[/b]
- 3 x IronMind Green Band x 20
[i]****. I broke one of my greens. No pairs left.[/i]

[b]Weighted Softball Holds[/b]
- 30 x (14 seconds)
- 30 x (13 seconds)
- 30 x (17 seconds)
- 30 x (15 seconds)
- 30 x (16 seconds)

Hip update: getting a bit better. Still a bit of pain when testing with a body weight squat, but I could barely do them at all on day one. Still hoping to resume squatting next Tuesday.

[size=3][b]02/07/13 — Workout #1[/b][/size]

[b]Squat Rehab[/b]
- rolled the hip with a lacrosse ball
- (2 x 20) Body weight squats
- 25 x 20
- 3 x 125 x 20 -- [i]Getting blood flowing to the injury.[/i]

No pain squatting today, but I can still aggrevate it if I move my leg just the right way when I'm lying down. Still, this bodes very well.

[b]Board Press [5" board] w/ 3-Count Pause[/b]
- 25 x 15
- 125 x 8
- 225 x 2
- 275 x 1
[color=dimgrey][added boards][/color]
[color=dimgrey][paused][/color]
- 305 x 1 [9]
- 315 x 1 [9]
- 320 x 1 [9] -- [i]Nothing too crazy today. Had a bit of forearm pain so I didn't push it.[/i]
[color=dimgrey][removed boards][/color]
[color=dimgrey][no pause][/color]
- 3 x 260 x 2

[b]Overhead Press[/b]
- 135 x 8
- 135 x 10
- 135 x 12

[size=3][b]02/07/13 — Workout #2[/b][/size]

Holds/Assisted Closes

[b][COC][/b]
- (Tr) x 3
- (#1) x 2
- (#1.5) x 1
- (#2) x 1
- (#2.5) x 0
- 3 x (#1.5) -- coin holds to failure -- [i]14, 18, 9.[/i]
- (#2.5) x 3 -- assisted close
- (#3) x 5 -- assisted close
- 3 x (Tr) x 5

Congrats on squatting without pain. What's causing your knee[s] to hurt? Old injury? Muscle imbalance?

[QUOTE=-Lucifer;1023158233]Congrats on squatting without pain. What's causing your knee[s] to hurt? Old injury? Muscle imbalance?[/QUOTE]

Thanks man. It's my damn hip actually, think I've got a minor tear in there. I've lost a lot of stability in the hole lately by "over-mobilizing" and I think my hips are taking the fall (when I'm in the hole if I sway a bit one way or the other, the adductors/abductors/flexors/etc. have to compensate).

__________________________________________________

[size=3][b]02/09/13 — Workout #1[/b][/size]

[url="http://i.imgur.com/aC859UR.jpg"]Used a wrist wrap on my left wrist to avoid more elbow pain[/url] (looks classy, eh?). I think the frequency of benching + heavier weights from the board press bothered it. Going to use it on all my board presses next week.

[b]Bench[/b]
- 25 x 15
- 125 x 8
- 195 x 3
- 245 x 1
- 270 x 1
- 285 x 1 [8]
- 300 x 1 [9] -- [i]Pretty easy PR.[/i]
- 305 x 0 -- [i]Ran out of energy at my sticking spot. I'll have no problem hitting this by the end of the micro.[/i]
- 2 x 260 x 2
- 255 x 2 -- [i]260 going up a bit slow.[/i]

[b]Pendlay Rows[/b]
- 3 x 190 x 12

[b]Squat Rehab[/b]
- rolled the hip with a lacrosse ball
- (1 x 20) Body weight squats
- 25 x 20
- 3 x 125 x 20 -- [i]Getting blood flowing to the injury.[/i]
- 225 x 3 -- [i]Testing a bit of weight on it.[/i]
- 2 x 225 x 5 -- [i]I can feel it a tiny bit. I was thinking of working up to 275 for a single but I'll keep it at 225 for now.[/i]

[size=3][b]02/09/13 — Workout #2[/b][/size]

Holds/Assisted Closes

[b][COC][/b]
- (Tr) x 3
- (#1) x 1
- (#1.5) x 1
- 2 x (#2) x 1
- (#2.5) x 1 -- assisted close
- 3 x (#1.5) -- coin holds to failure -- [i]21, 16, 12.[/i]
- (#2.5) x 3 -- assisted close
- (#3) x 5 -- assisted close
- 3 x (Tr) x 5

[size=3][b]02/10/13 — Workout #1[/b][/size]

[b]Steel Bending[/b]
- (Spiraled 60d) x 1
- (60d) x 1
- (IM Blue Nail) x 1
- (IM Red Nail) x 1 -- [i]BEAUTIFUL. Best bend I've ever done. Got this in under 30 seconds. IM wraps + 10 inches of leather. Moving on to 8 inches next time.[/i]

I'm really surprised and excited about this.

[b]Side Lever w/ 10lb Sledgehammer (In)[/b]
- 3 x 12 -- hand and three fingers' length down

[b]Side Lever w/ 10lb Sledgehammer (Out)[/b]
- 3 x 12 -- hand and two fingers' length down

[b]Front Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- three fingers' length down

[b]Forward Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- two hands and two fingers' length down

[b]Overhead Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- four hands' length down

[b]Back Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- five hands' length down

[b]Fingerwalks (one hand) w/ 10lb Sledgehammer[/b]
- 3 x full length

[b]Fingerwalks (one hand) on a Plate[/b]
- 3 x (10lb plate) x 5

Holds/Assisted Closes

[b][COC][/b]
- (Tr) x 3
- 2 x (#1) x 1
- (#1.5) x 1
- (#2) x 0 -- [i]Don't think I'll be able to close the #2 on bending/sledge day for a while yet.[/i]
- 3 x (#1.5) -- coin holds to failure -- [i]8, 9, 9.[/i]
- (#2.5) x 3 -- assisted close
- (#3) x 5 -- assisted close
- (Tr) x 5

What's a 'coin hold'? Google didn't give me any info.

I also wanted to share this awesome grip exercise that I currently do: The iron rope. You load one end of the longest barbell you have with small plates, and then pull the barbell up, towards the ceiling, as if you were pulling a rope. Grip should be such that your thumbs are pointing up, so, it's just like a 'hammer curl' grip.

I do this to failure and don't let the bar touch the ground till my grip is completely fried. I didn't come up with this by myself; I learned of it when I was reading an article written by Brooks Kubik.

[QUOTE=-Lucifer;1024082873]I also wanted to share this awesome grip exercise that I currently do: The iron rope. You load one end of the longest barbell you have with small plates, and then pull the barbell up, towards the ceiling, as if you were pulling a rope. Grip should be such that your thumbs are pointing up, so, it's just like a 'hammer curl' grip.[/QUOTE]

God damn, I love it already. I'm gonna try it next Tuesday. Much appreciated man!

[QUOTE=-Lucifer;1024082873]What's a 'coin hold'? Google didn't give me any info.[/QUOTE]

[img]http://i.imgur.com/OF3l0QY.jpg[/img]

Coin holds are my favourite CoC variation lately. You stick a coin between the two handles and keep it from falling to the ground for time. They're great for working the last inch or so of ROM.

I used to try to just hold the gripper closed manually, but you really have to over-kill the gripper to keep the coin from slipping out and falling to the ground; if you let up for an instant, you're done.

__________________________________________________

Frustrating workout on the 12th. I miss being at 100% with no pains or injuries to worry about. Might think about switching programs soon, but probably not. I'll get over it.

[size=3][b]02/12/13 — Workout #1[/b][/size]

[b]Squat to Box [at parallel][/b]
- 25 x 10
- 125 x 5
- 225 x 3
- 225 x 3
- 275 x 1
- 325 x 1 -- [i]****. No good, still hurts. ****.[/i]

Still feeling pain when I add weight, so squats are out for this week. I'll do the 2.5" board presses this week, deload (maybe), then redo this entire micro once I can squat again.

[size=3][b]02/12/13 — Workout #2[/b][/size]

[b]Board Press [2.5" board][/b]
- 25 x 12
- 125 x 8
- 225 x 3
[color=dimgrey][added boards][/color]
- 275 x 1
- 295 x 1 [8]
- 305 x 0
- 305 x 1 [9]
- 310 x 1 [10]
[color=dimgrey][removed boards][/color]
- 3 x 255 x 2

Bad unrack and descent seems to kill a lot of my board presses. Need to be more careful.

Forearm still a bit bothered but it'll be just fine.





[size=3][b]02/14/13 — Workout #1[/b][/size]

[b]Board Press [2.5" board][/b]
- 25 x 15
- 125 x 8
- 225 x 3
[color=dimgrey][added boards][/color]
- 275 x 1
- 295 x 1 [8]
- 305 x 1 [8]
- 315 x 1 [9]
- 320 x 1 [9] -- [i]Felt fantastic. I cleaned up my form (arch via glute position) and focused on unracking smoothly and controlling it down (but keeping it fast).[/i]
[color=dimgrey][removed boards][/color]
- 255 x 3
- 2 x 260 x 2

[b]Overhead Press[/b]
- 95 x 3
- 2 x 155 x 8 -- [i]Lot more reps than I expected with this weight. I'll try 165 next time.[/i]
- 155 x 7

[size=3][b]02/16/13 — Workout #1[/b][/size]

[b]Board Press [2.5" board][/b]
- 25 x 15
- 125 x 8
- 225 x 3
[color=dimgrey][added boards][/color]
- 275 x 1
- 295 x 1 [8]
- 310 x 1 [8]
- 325 x 0 -- [i]Close but not quite.[/i]
- 315 x 1 [9]
- 305 x 1 [9] -- [i]I wanted to get 3 lifts in the 95%+ range today.[/i]
[color=dimgrey][removed boards][/color]
- 2 x 260 x 2
- 260 x 3 -- [i]Awesome.[/i]

[b]Pendlay Row[/b]
- 3 x 195 x 12

[b]Squat Rehab[/b]
Used a box 2.5" higher than parallel to see if it felt any better. (I can always lower it slowly if this works.)
Decided to do a bunch of reps to get blood flowing. Raised the weight each set to see what I could manage without feeling anything off.
- 25 x 15
- 125 x 10
- 225 x 10
- 275 x 10
- 325 x 12

Didn't feel any pain at all on 325, despite the fact that it's not quite 100% healed. I'm debating squatting up to ~90-95% on Tuesday to get myself back on track with the program.
I've got a few days to decide. Don't want to take [i]another[/i] week off if I don't have to.

[size=3][b]02/16/13 — Workout #2[/b][/size]

Holds/Assisted Closes

Fewer warm ups this time. No point, really. Might throw in a #2 close after the #2.5 attempt for good measure. Probably just sub 2 for 2.5 on days when I've accumulated a lot of hand-fatigue.

[b][COC][/b]
- 3 x (Tr) x 3
- (#1.5) x 1
- (#2.5) x 0
- 3 x (#1.5) -- coin holds to failure -- [i]18, 13, 18.[/i]
- (#2.5) x 3 -- assisted close
- (#3) x 5 -- assisted close
- 3 x (Tr) x 10

Note: add more reps on the #2.5 assisted closes. Getting too easy.

[size=3][b]02/17/13 — Workout #1[/b][/size]

[b]Steel Bending[/b]
- (Spiraled 60d) x 1
- (60d) x 1
- (IM Red Nail) x 1 -- [i]IM + 8" leather wraps. 6" next week.[/i]

8 inches of leather just about makes it around twice, so there's two layers of leather cushioning my hand. With 6 inches and less I'm a bit worried the leather will just slip right off during the bend. I'll see next week, I guess.

[b]Side Lever w/ 10lb Sledgehammer (In)[/b]
- 3 x 12 -- hand and three fingers' length down

[b]Side Lever w/ 10lb Sledgehammer (Out)[/b]
- 3 x 12 -- hand and two fingers' length down

[b]Front Lever w/ 10lb Sledgehammer[/b]
- 2 x 12 -- three fingers' length down
- 1 x 12 -- hand's length down

[b]Forward Lever w/ 10lb Sledgehammer[/b]
- 2 x 12 -- two hands and two fingers' length down (II)
- 1 x 12 -- three hands' length down

[b]Overhead Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- four hands' length down

[b]Back Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- five hands' length down

[b]Fingerwalks (one hand) w/ 10lb Sledgehammer[/b]
- 3 x full length

[b]Fingerwalks (one hand) on a Plate[/b]
- 3 x (10lb plate) x 5

[b]Weighted Softball Holds[/b]
- 30 x (13 seconds)
- 30 x (11 seconds)
- 30 x (8 seconds)
- 30 x (14 seconds)
- 30 x (14 seconds)

Volume Sets

[b][COC][/b]
- (#1.5) x 3
- (Tr) x 20
- (Tr) x 20
- (Tr) x 15
- (Tr) x 15

[size=3][b]02/19/13 — Workout #1[/b][/size]

Still considering this rehab work, but I'll label it as a normal squat day.

[b]Squat to Box [2.5" above parallel][/b]
- 25 x 15
- 125 x 8
- 225 x 3
[color=dimgrey][added belt][/color]
- 275 x 1
- 325 x 1
- 375 x 1 [8]
- 395 x 1 [8]
- 415 x 1 [9] -- [i]Got stuck on the box a bit too long, but I was being paranoid about my hip. No pain! Hallelujah! I'm back squatting![/i]
- 335 x 2
- 335 x 2 -- [i]Lowered the box 5/6" to feel it out—went OK. Think I might've felt it a bit, so I backed off to be safe.[/i]
- 335 x 2 -- [i]Raised the box again, given the above.[/i]

Not sure exactly how to proceed. I think I'm going to keep the box height for Thursday and experiment with lowering it during the volume sets again. Once it feels comfortable during those, I'll adopt the lower height as my new starting height for the next squat day.

Might just lower it straight away, though, and stop if I feel any pain (more risky, but quicker to 100% if it works). I'm really tempted to do this.

Feels [i]great[/i] to finally do some serious squatting again, either way.

[size=3][b]02/19/13 — Workout #2[/b][/size]

[b]Illegally-Wide Bench w/ 5-Count Pause[/b]
[color=dimgrey][no pause][/color]
- 25 x 12
- 125 x 8
- 195 x 3
- 245 x 1
[color=dimgrey][paused][/color]
- 260 x 1 [8]
- 270 x 1 [8]
- 275 x 1 [9]
- 280 x 1 [9]
- 285 x 1 [9]
- 290 x 1 [10] -- [i]HUGE PR. Last micro (about 3 weeks ago) I could barely do 270x1 on this variation. Christ.[/i]
[color=dimgrey][no pause][/color]
- 260 x 3
- 2 x 265 x 2

Historically, I get +25lbs on touch-and-go relative to these. If that's still true, 3 plate bench is mine in no time.

[b]Sternum Pull Ups[/b]
- 3 x Body Weight x 10

[size=3][b]02/19/13 — Workout #3[/b][/size]

Holds/Assisted Closes

[b][COC][/b]
- (Tr) x 3
- (#1.5) x 1
- (#2) x 1
- (#2.5) x 0
- 3 x (#1.5) -- coin holds to failure -- [i]18, 14, 18.[/i]
- (#2.5) x 10 -- assisted close
- (#3) x 5 -- assisted close
- 2 x (Tr) x 5
- (Tr) x 10

[size=3][b]02/20/13 — Workout #1[/b][/size]

I am determined to fix my jerk form.

[b]Jerk[/b]
- 45 - 3/5 -- [i]No misses, but two had bad balance.[/i]
- 45 - 5/5
- 45 - 5/5
- 45 - 5/5

- 95 - 5/5
- 95 - 4/5 -- [i]No misses, bad balance.[/i]

- 115 - 3/3
- 115 - 2/3 -- [i]No misses, jerked too far behind head. Need back straighter for the dip.[/i]

- 135 - 1/2 -- [i]No misses, bad balance.[/i]
- 135 - 2/2

- 155 - 0/1 -- [i]Not a miss, but a pathetic split. I was practically standing. I lose confidence in hitting a deep split.[/i]
- 155 - 0/1 -- [i]Mildly better but similar problem.[/i]

- 165 - 0/1 -- [i]Half-assed split.[/i]
- 165 - 1/1 -- [i]Focused on the split and it went OK. Tiny bit of a press out.[/i]

- 185 - 0/1 -- [i]First miss. Spent an eternity setting up for the jerk.[/i]
- 185 - 0/1 -- [i]Blacked out in rack position.[/i]
- 185 - 0/1 -- [i]Spent too long in the rack position.[/i]
- 185 - 0/1 -- [i]Hit my chin.[/i]
- 185 - 0/1 -- [i]Made the jerk. Bad split.[/i]
- 185 - 1/1 -- [i]Not perfect but I'll take it at this point.[/i]
- 185 - 1/1 -- [i]Nailed it.[/i]

- 205 - 1/1 -- [i]Not perfect but I made it.[/i]

Cut grip work for today because I got carried away working on my jerk form and I have two midterms I really have to study for.

My hip is feeling good so I lowered the box a bit.

Going to try adding an additional measure for my top sets. The format is going to be:

- (weight) x 1 @ RPE [RT]

Where RPE is the rate of perceived effort (out of 10), and RT is the rating of technique (out of 4):
1 - terrible rep
2 - out of the groove or notable mistake/problem
3 - this is the standard—a solid rep
4 - in the groove and smooth—perfect rep

[size=3][b]02/21/13 — Workout #1[/b][/size]

[b]Squat to Box [1 and 2/3" above parallel][/b]
- 25 x 15
- 125 x 8
- 225 x 3
[color=dimgrey][added belt][/color]
- 325 x 1
- 375 x 1 @ 8 [3]
- 395 x 1 @ 8 [3]
- 415 x 1 @ 9 [3]
- 335 x 2
- 340 x 2
- 345 x 2

[b]Sumo Deadlift w/ 2" Deficit and Doubled Monster-Mini Bands[/b]
[color=dimgrey][added belt][/color]
- 25 x 5
- 125 x 5
- 225 x 3
- 325 x 1
[color=dimgrey][added bands][/color]
- 5 x 335 x 3

Had a bit of trouble holding the speed pulls double overhand. Might add barbell grip work. I'd like to keep speed pulls DO and these'll ramp up to 405lbs bar weight (no bands though) shortly.

[b]Power Shrugs (w/ Straps)[/b]
- 25 x 12
- 125 x 8
- 225 x 3
- 325 x 1
- 375 x 1
- 2 x 385 x 5

[size=3][b]02/21/13 — Workout #2[/b][/size]

[b]Illegally-Wide Bench w/ 5-Count Pause[/b]
[color=dimgrey][no pause][/color]
- 25 x 12
- 125 x 8
- 195 x 3
- 245 x 1
[color=dimgrey][paused][/color]
- 275 x 1 @ 9 [3]
- 280 x 1 @ 9 [4]
- 285 x 0 -- [i]Bar got stuck on the rack going down. Shook it loose and brought it down but couldn't quite salvage it.[/i]
- 285 x 1 @ 9 [4]
[color=dimgrey][no pause][/color]
- 260 x 2
- 2 x 257.5 x 2 -- [i]260 going a bit slow today. The miss at 285 took a lot out of me. I wanted to do 255 but I accidentally left a 2.5 on one side lol.[/i]

Unracking is still a bit of a problem but I can solve it just by being tighter and more deliberate with the start (which is ideal [i]anyway[/i]).

[b]Overhead Press[/b]
- 95 x 3
- 165 x 3 -- [i]Started blacking out after the first rep.[/i]
- 165 x 3
- 165 x 4

Wasn't feeling these today. With 155 x 8 I'd expect at least 165 x 5 but I'll chalk it up as a bad day.

Did some face pulls and lateral raises w/ 5lb plates since my shoulders were bothering me after OHP.

Had to rush a bit today, unfortunately, so shorter rests and less energy. Busy times lately.

[size=3][b]02/23/13 — Workout #1[/b][/size]

Barring unforseen circumstances, I'll be back to a parallel box starting next week.

[b]Squat to Box [5/6" above parallel][/b]
- 25 x 12
- 125 x 8
- 225 x 3
[color=dimgrey][added belt][/color]
- 325 x 1
- 375 x 1 @ 8 [4]
- 395 x 1 @ 9 [3]
- 415 x 1 @ 10 [3]
- 3 x 335 x 2

[size=3][b]02/23/13 — Workout #2[/b][/size]

[b]Illegally-Wide Bench w/ 5-Count Pause[/b]
[color=dimgrey][no pause][/color]
- 25 x 20
- 125 x 8
- 195 x 3
- 245 x 1
[color=dimgrey][paused][/color]
- 275 x 1 @ 9 [3]
- 280 x 1 @ 10 [4]
[color=dimgrey][no pause][/color]
- 2 x 255 x 2
- 255 x 3

[b]Pendlay Row[/b]
- 3 x 195 x 12

I had planned to do snatches tomorrow, but during my recovery work on Friday I noticed that the snatch position still aggravates my hip. I will probably skip that workout and get some extra studying/work done so I have more time during my workouts next week.

[size=3][b]02/26/13 — Workout #1[/b][/size]

[b]Squat to Box [started with parallel][/b]
- 25 x 12
- 125 x 8
- 225 x 3
[color=dimgrey][added belt][/color]
- 325 x 1
- 375 x 1 @ 8 [3] -- [i]Flirting with hip pain on this one. Added two 5/6" boards.[/i]
- 375 x 1 @ 8 [3] -- [i]Took off one 5/6" board.[/i]
- 375 x 1 @ 8 [3] -- [i]Stuck with this height for today.[/i]
- 395 x 1 @ 9 [3]
- 405 x 1 @ 9 [4]
- 3 x 335 x 2 -- [i]Removed the last board after the second set. Went much better. I suspect I've been trying to keep too upright in an effort to appease my hip and I also suspect that it has had the opposite effect—we'll see Thursday.[/i]
- 225 x 20 -- [i]Wanted to get more movement in with a parallel box. Felt surprisingly good.[/i]

Kind of a mess today, but at least I'm able to squat at all.

[size=3][b]02/26/13 — Workout #2[/b][/size]

[b]Illegally-Wide Bench w/ 5-Count Pause[/b]
[color=dimgrey][no pause][/color]
- 25 x 20
- 125 x 8
- 195 x 3
- 245 x 1
[color=dimgrey][paused][/color]
- 275 x 1 @ 9 [3]
- 280 x 1 @ 9 [3]
- 285 x 1 @ 10 [2]
[color=dimgrey][no pause][/color]
- 260 x 2
- 2 x 255 x 2

[b]Sternum Pull Ups[/b]
- 3 x Body Weight x 10

[b]Static Hold[/b]
- 325 -- 16 seconds
- 275 -- 30 seconds
- 275 -- 31 seconds
- 295 -- 25 seconds -- [i]Experimenting a bit with weight. I want to find the sweet spot.[/i]

Since I'm doing sumo DL on a pretty cheap bar, I have to grip the smooth portion. Not ideal but I guess it gives me motivation to keep my grip strong.