Smash Fuarking Weight

[RipCJ]

SQUAT:
45 x 5
45 x 5
95 x 5
145 x 3
195 x 2
217.5 x 5
217.5 x 5
217.5 x 5

PRESS:
45 x 5
45 x 5
60 x 3
75 x 2
100 x 5
100 x 5
100 x 3

POWER CLEAN:
45 x 5
45 x 5
65 x 3
85 x 2
112.5 x 3
112.5 x 3
112.5 x 3
112.5 x 3
112.5 x 3

WEIGH-IN:
159.5 lbs

COMMENTS:
Squats took so much energy out of me that I had none left for press, which shows. I had to use some leg to even get the bar up. The bar speed for press was incredibly slow, and form was pretty bad. I used more back than I intended too. Power clean form wasn't that great either.

[vicjg]

...
COMMENTS:
Squats took so much energy out of me that I had none left for press, which shows. I had to use some leg to even get the bar up. The bar speed for press was incredibly slow, and form was pretty bad. I used more back than I intended too. Power clean form wasn't that great either.

Strong squatting CJ. I know for me, when I was doing Smolov, I pressed first then squatted. I wouldn't have been able to do it the other way around.

Nice work.

[mjw8204]

Squatting is still going well. Press is a tough lift to consistently progress with. Let's see if you can get an extra rep or two next time. Also, perhaps you could press first, as Vic suggests. Hint: I know the rule in stone is that you have to squat first, but it really shouldn't make that big of a difference.

[MuscleMan009]

SQUAT:
45 x 5
45 x 5
95 x 5
145 x 3
195 x 2
217.5 x 5
217.5 x 5
217.5 x 5

PRESS:
45 x 5
45 x 5
60 x 3
75 x 2
100 x 5
100 x 5
100 x 3

POWER CLEAN:
45 x 5
45 x 5
65 x 3
85 x 2
112.5 x 3
112.5 x 3
112.5 x 3
112.5 x 3
112.5 x 3

WEIGH-IN:
159.5 lbs

COMMENTS:
Squats took so much energy out of me that I had none left for press, which shows. I had to use some leg to even get the bar up. The bar speed for press was incredibly slow, and form was pretty bad. I used more back than I intended too. Power clean form wasn't that great either.

Don't worry about it mate, weight is still going up, looking good you noticing alot of size changes?

[PokLim]

Good job on the squats. I like the steady progress. Don't worry about the missed rep, you'll be fine for the next workout and I'm sure you'll get all 5 reps next time.

How much rest in between sets you taking? Drinking lotsa water in between sets??

[Afr0Man]

Nice journal. I have a rippetoes journal going right now also and all my lifts are pretty close to yours, i'm also a pretty close weight to you too(170). It'll be interesting to be able to compare my progress to somebody else I think. Your journals a lot more updated and active though haha, I stopped updating mine for a while but i'm back into it now so hopefully mine will be as popular one day :P. Good luck on your next session!

Subscribed.

[RipCJ]

Strong squatting CJ. I know for me, when I was doing Smolov, I pressed first then squatted. I wouldn't have been able to do it the other way around.

Nice work.

Thanks, Vic. That is a good idea, I will try that next workout. What about benching before squatting as well?

Squatting is still going well. Press is a tough lift to consistently progress with. Let's see if you can get an extra rep or two next time. Also, perhaps you could press first, as Vic suggests. Hint: I know the rule in stone is that you have to squat first, but it really shouldn't make that big of a difference.

Thanks, Matt. I think I'm advanced enough with SS and know enough about it to switch both my presses before squatting. I would not advise someone that is completely new with it to try that, but I feel I can at least try.

Don't worry about it mate, weight is still going up, looking good you noticing alot of size changes?

Thanks, Matt. I'm the same weight I was at summer, but less bodyfat.

Good job on the squats. I like the steady progress. Don't worry about the missed rep, you'll be fine for the next workout and I'm sure you'll get all 5 reps next time.

How much rest in between sets you taking? Drinking lotsa water in between sets??

Thanks, PokLim. I definitely rest enough, my entire workout takes about an hour and fifteen minutes. I drink 2-3 bottles of water each workout.

Nice journal. I have a rippetoes journal going right now also and all my lifts are pretty close to yours, i'm also a pretty close weight to you too(170). It'll be interesting to be able to compare my progress to somebody else I think. Your journals a lot more updated and active though haha, I stopped updating mine for a while but i'm back into it now so hopefully mine will be as popular one day :P. Good luck on your next session!

Subscribed.

Thanks for stopping by.

[r_graz]

Good job on the squats, CJ. The press is a funny lift - I've hit points where I was sure I'd never squeeze another pound out of it, and then with a slight reset, maybe a temporary changing of the set/rep scheme, bang - it's moving again. Don't stress over it.

What went wrong with your power cleans? Did the "squeeze the shoulder blades" cue help at all?

Re. the squats taking it all out of you, I assume you drink a protein shake at the end of your workout. I have found it helpful to sip on it during the workout too, especially if it's going to be an hour, hour and half long workout. I'll drink maybe half of it over the course of the workout, then slam down the rest when I'm done.

[RipCJ]

Good job on the squats, CJ. The press is a funny lift - I've hit points where I was sure I'd never squeeze another pound out of it, and then with a slight reset, maybe a temporary changing of the set/rep scheme, bang - it's moving again. Don't stress over it.

Thanks, Ron. I'm not stressing at all over press, I know I am bound to miss reps. Otherwise I would be a novice forever.

What went wrong with your power cleans? Did the "squeeze the shoulder blades" cue help at all?

I tried to use that cue, but I just couldn't get it right. Pulling the bar like that felt awkward, so I'll need to practice more.

Re. the squats taking it all out of you, I assume you drink a protein shake at the end of your workout. I have found it helpful to sip on it during the workout too, especially if it's going to be an hour, hour and half long workout. I'll drink maybe half of it over the course of the workout, then slam down the rest when I'm done.

What do you think about doing both my pressing movements before squats? I know press has been suggested before squats, but what about bench press?

I have two protein drinks each day. One after school, and one after dinner/workout. Both of them are 8 oz milk and 1 scoop whey. I suppose I could make one and drink it during my workout, but it would have to be bigger. Maybe 16 oz milk and 2 scoop whey? I like that idea better.

[r_graz]

I tried to use that cue, but I just couldn't get it right. Pulling the bar like that felt awkward, so I'll need to practice more.

One thing I've been told be people who really know what they're doing on Olympic lifts is this - the correct positions usually feel pretty awkward at first. It becomes a matter of repetition - and hitting a few perfectly - before you can really make the mental leap of faith to believe that what's "correct" is really going to work. The retracted shoulder blades is one a coach taught me a while back, and I forgot, and J.L.C. reminded me about in my journal. It feels weird at first, but it definitely works.

What do you think about doing both my pressing movements before squats? I know press has been suggested before squats, but what about bench press?

I think that's a reasonable approach to getting your presses moving again, certainly worth a try. Your squats are progressing, and if changing the order of things doesn't hurt that but helps your pressing, it's all good.

I have two protein drinks each day. One after school, and one after dinner/workout. Both of them are 8 oz milk and 1 scoop whey. I suppose I could make one and drink it during my workout, but it would have to be bigger. Maybe 16 oz milk and 2 scoop whey? I like that idea better.

I don't know about the milk and whey during the workout. Sounds like a recipe for nausea You might consider making the post workout one just water + whey + some simple carbs (dextrose, maltodextrin), making it extra large, and sipping it during the workout.

[bango skank]

You're moving at a good pace, CJ. Keep it up!

[demike]

Good work, glad to see squats are still going good. Keep it up man!

[far3]

I have the same exact lifts you do now, and the same exact weight.

subbed for sure

[RipCJ]

SQUAT:
45 x 5
45 x 5
95 x 5
135 x 3
165 x 2
195 x 1
220 x 5
220 x 5
220 x 5

BENCH PRESS:
45 x 5
45 x 5
75 x 5
105 x 3
140 x 5
140 x 5
140 x 3

DEADLIFT:
135 x 5
185 x 3
225 x 2
260 x 5

WEIGH-IN:
161 lbs

COMMENTS:
I have no idea what happened with bench press. I decided to squat before bench press, but I wasn't too tired when it came to it. The first two sets were obviously very heavy, so I had nothing left when it came to the third. I'm not sure if I should go for it once more or reset. I've missed at least one rep the past two consecutive bench press workouts.

[r_graz]

I have no idea what happened with bench press. I decided to squat before bench press, but I wasn't too tired when it came to it. The first two sets were obviously very heavy, so I had nothing left when it came to the third. I'm not sure if I should go for it once more or reset. I've missed at least one rep the past two consecutive bench press workouts.

How long are you resting between sets of bench?

[JiP]

good job CJ man. if i think i'm going to miss a rep on bench, i leave it for another minute

[PokLim]

Good job on the squats. Although you didn't get your goal reps on the bench, you still worked your hardest so that's still gonna result in some gain.

I think you should give it another shot and eat a ****load before you workout that day. I know how hard it is to break through bench prs when you get stuck. Stay motivated and keep going at it hard! Get some music to pump you up, maybe that'll help.

[MISSINGLINK]

Nice work lately Cj. Damn fine work.

[mjw8204]

Squats are still looking great.

I noticed you lost a rep from last time on bench press. I agree with the others about trying it once more. If you don't get all your reps, a small reset is probably in order.

[RipCJ]

How long are you resting between sets of bench?

Around four to five minutes.

good job CJ man. if i think i'm going to miss a rep on bench, i leave it for another minute

Thanks, JiP.

Good job on the squats. Although you didn't get your goal reps on the bench, you still worked your hardest so that's still gonna result in some gain.

I think you should give it another shot and eat a ****load before you workout that day. I know how hard it is to break through bench prs when you get stuck. Stay motivated and keep going at it hard! Get some music to pump you up, maybe that'll help.

Thanks, PokLim. I normally listen to music while I workout, but my headphones have been broken since I started back up again in October.

Nice work lately Cj. Damn fine work.

Thanks, Link.

Squats are still looking great.

I noticed you lost a rep from last time on bench press. I agree with the others about trying it once more. If you don't get all your reps, a small reset is probably in order.

Thanks, Matt. I did get a less amount of reps this time, but I will try once more.

[r_graz]

Around four to five minutes.

OK, if it was less I would have suggested bumping it to 4-5 minutes

I concur that you should give it another session and if you still can't make progress, reset it a bit. Your squats are still going up and sometimes it's hard to make linear progress in everything at once.

[JayZyzz]

SQUAT:
45 x 5
45 x 5
95 x 5
135 x 3
165 x 2
195 x 1
220 x 5
220 x 5
220 x 5

BENCH PRESS:
45 x 5
45 x 5
75 x 5
105 x 3
140 x 5
140 x 5
140 x 3

DEADLIFT:
135 x 5
185 x 3
225 x 2
260 x 5

WEIGH-IN:
161 lbs

COMMENTS:
I have no idea what happened with bench press. I decided to squat before bench press, but I wasn't too tired when it came to it. The first two sets were obviously very heavy, so I had nothing left when it came to the third. I'm not sure if I should go for it once more or reset. I've missed at least one rep the past two consecutive bench press workouts.

Almost at 225! I think you should definitely try 140lbs one more time for the bench press.

[BaFtub]

Where's that damn 225 son!

[MuscleMan009]

SQUAT:
45 x 5
45 x 5
95 x 5
135 x 3
165 x 2
195 x 1
220 x 5
220 x 5
220 x 5

BENCH PRESS:
45 x 5
45 x 5
75 x 5
105 x 3
140 x 5
140 x 5
140 x 3

DEADLIFT:
135 x 5
185 x 3
225 x 2
260 x 5

WEIGH-IN:
161 lbs

COMMENTS:
I have no idea what happened with bench press. I decided to squat before bench press, but I wasn't too tired when it came to it. The first two sets were obviously very heavy, so I had nothing left when it came to the third. I'm not sure if I should go for it once more or reset. I've missed at least one rep the past two consecutive bench press workouts.

Making some great improvements CJ, gjdm...

I'm going to go with everyone else and suggest taking an extra minute or two to make sure you hit those last two reps..

Sometimes even a drink of water gives me a great energy boost and relaxes me a bit in order to lift again.

[RipCJ]

OK, if it was less I would have suggested bumping it to 4-5 minutes

I concur that you should give it another session and if you still can't make progress, reset it a bit. Your squats are still going up and sometimes it's hard to make linear progress in everything at once.

Sometimes I feel like I am taking too long of rest periods. I know that I am training for strength, so I should take as much rest as I need to complete the set (relatively speaking). Maybe it's just me, but five minute rest periods for pressing movements seems like a long time. Either way, I'll still continue to take as much rest as I need to complete the set.

Almost at 225! I think you should definitely try 140lbs one more time for the bench press.

Thanks, Johnny. As everyone has suggested, I will go for 3x5x140 once more.

Where's that damn 225 son!

Two more workouts, assuming I get all 15 reps tomorrow. I'm really impressed how easy squatting has been at the weights I'm currently at. It looks like I'll be passing my squat goal with my time on SS, and probably deadlift. The only goal that is going to be hard to hit is bench press.

Making some great improvements CJ, gjdm...

I'm going to go with everyone else and suggest taking an extra minute or two to make sure you hit those last two reps..

Sometimes even a drink of water gives me a great energy boost and relaxes me a bit in order to lift again.

Thanks, Matt. As I said a few days ago, I drink 2-3 bottles of water each workout. I usually find that I will drink about one bottle for each exercise, so I definitely get enough water in.

[BaFtub]

I honestly think I drink TOO much during my sets.. Its a bit of an OCD thing if you will. Ill usually drink a gallon each time I workout.. If I dont get in atleast 8-16 oz before a lift I automatically assume and deteroriate under it.

[vicjg]

COMMENTS:
I have no idea what happened with bench press. I decided to squat before bench press, but I wasn't too tired when it came to it. The first two sets were obviously very heavy, so I had nothing left when it came to the third. I'm not sure if I should go for it once more or reset. I've missed at least one rep the past two consecutive bench press workouts.

Nice work CJ, the squats are great. FWIW I agree with everyone else about time between sets, I've been forcing myself to take a minute or two longer than I would normally take with the heavier sets and it makes a difference.

[JayZyzz]

As I said a few days ago, I drink 2-3 bottles of water each workout. I usually find that I will drink about one bottle for each exercise, so I definitely get enough water in.

It seems I do the opposite. I feel as if I'll do worse by drinking more water, I drink about half of a standard water bottle during my workout. I'm gonna definitely gonna have to try doing 2-3.

[RipCJ]

SQUAT:
45 x 5
45 x 5
95 x 5
135 x 3
165 x 2
195 x 1
222.5 x 5
222.5 x 5
222.5 x 5

PRESS:
45 x 5
45 x 5
60 x 3
75 x 2
100 x 5
100 x 5
100 x 5

POWER CLEAN:
45 x 5
45 x 5
65 x 3
85 x 2
105 x 1
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3

WEIGH-IN:
160 lbs

COMMENTS:
Squats went well except for my second set, form was awful. My third set was much more crisp. Press went even better, I finally can increase the weight again. I also didn't need to use much back to get the bar up. The gym is closed on Christmas, so I am going to have to workout Mon/Wed/Fri. This will only give me one day of break, but I think I'll be fine.

[r_graz]

Great work CJ. Nice job on that press.