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  1. #31
    Registered User KoolDJVader's Avatar
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    Originally Posted by Marius_Ursus View Post
    Lots of squats in this here journal.

    Awesome.
    Thanks for the post. Squatting with greater frequency during the week definitely makes me feel stronger.
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  2. #32
    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by KoolDJVader View Post

    Other than the first 225 set, the bar on my shoulders felt okay. Was going to do 295 to see how it felt but decided to be conservative and so 290 instead. I use to think weightlifting was a young man's game but realize now that it's a smart man's game (or woman...). Anyway 290 felt good, probably going to do high bar Tuesday and front squats Thursday. Will probably stick with the same weight scheme next week but do 5 reps and then see how a 295 single feels.)
    ^^^ I like that
    You're doing great on the squats and deads sticking to your programme and making steady gains. Your weights on the squats and deads are very similar to mine. I still have a pair of TKs but putting them on could take forever and I'd end up depilating my legs every time ... I ended up getting Rogues which are very similar to the SBDs ... not quite as firm as the TKs but easier to put on and not needing to be adjusted all the time
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  3. #33
    Registered User KoolDJVader's Avatar
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    Tuesday, 4/7/15

    Decided to start logging power cleans since I am starting to get serious with them again.

    Power cleans:

    Bar x 5
    95 x 3 (hang cleans)
    135 x 3 (first rep was a PC, reps 2&3 were from a hang)
    135 x 3 (ditto)
    155 x 2 (first rep PC, 2nd rep HC)
    175 x 2 (both PC)
    185 x 1
    195 x 1
    195 x 1

    Squats (high bar)

    135 x 6
    185 x 6
    205 x 6
    225 x 6

    I started doing power cleans in the 90's because they seemed like a badass lift. But they were more like deadlift into cheat upright row into a cheat reverse curl all in one pull, I tried to use momentum from my legs to get it from the floor to my shoulders (even with that, still managed 225). Three things I learned about a year ago made me better at it (although far from good)...1) learning what a hook grip was so I no longer worried about the bar slipping. 2) that there are two pulls and the first one of the ground is a slow steady one and 3) getting a powerful hip extension

    Felt good to do high bar again, tried to keep as upright a torso as possible much like I see the Olympic lifter do. Did 4 sets of 6 reps...one thing people may have forgotten or didn't know is that while all these Bill Starr influenced program carry a 5 reps scheme, with Starr, it was just a recommendation to make it easier to remember. He said that you can also do 6 sets of 4 reps or 4 sets of 6 reps but it wanted the total rep count to be in the 25 range
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  4. #34
    Registered User KoolDJVader's Avatar
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    Originally Posted by fittofattofit View Post
    ^^^ I like that
    You're doing great on the squats and deads sticking to your programme and making steady gains. Your weights on the squats and deads are very similar to mine. I still have a pair of TKs but putting them on could take forever and I'd end up depilating my legs every time ... I ended up getting Rogues which are very similar to the SBDs ... not quite as firm as the TKs but easier to put on and not needing to be adjusted all the time
    Thanks!

    I have to fight the urge to put 3 plates on each side on the squat and 4 plates on deadlifts to "see if I can still do it". But I think back to all the times my lower back was messed up and reign myself in

    Haha, actually today I tried to put my TK bands without baby powder and found out how harsh it is on the hair. If the TK bands didn't tear so easily I probably would have stayed with them but I think I'm on my 5th pair in 3 years
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  5. #35
    Registered User KoolDJVader's Avatar
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    Thursday 4/9/15

    Started off with front squats for the first time in a while

    Sumo Deadlifts (all sets done with a hook grip) (Working "max" weight 358). Week 2 of Cycle 3

    135 x 5
    185 x 5
    225 x 3
    250 x 2 (70%)
    285 x 2 (80%)
    325 x 2 (90%)

    Wanted to do more reps with 325 but using the hook grip for the first time with more than a couple hundred pounds (my approx power clean weight) was a bit difficult with my small hands (and probably mediocre hook grip technique)

    Convnetional Deadlifts (straps no belt)

    275 x 3
    295 x 3
    315 x 3

    When I used straps in my deads the first time a few weeks back, I liked the feel of using double overhand for even my heaviest weight. But trying to avoid straps so decided to try the hook grip....everything up to the last set felt good but in the last set, felt the thumb slipping so stopped the set after getting the prescribed 2 reps
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  6. #36
    Registered User Tmax55's Avatar
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    I like this. A lot of meat and potato lifts here not a lot of rabbit food (bicep work).
    Its not enough!
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  7. #37
    Registered User KoolDJVader's Avatar
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    Monday, 4/13/15

    Low bar squats

    Bar x 10
    95 x 10
    135 x 5
    185 x 5 (first working set)
    205 x 5
    225 x 5
    255 x 5
    275 x 5
    295 x 1

    Weights were pretty much the same as last week except did 5 reps for all working set and then went up 5 lbs to 295 on the single. 295 went up pretty easy so move up to a 300 single after doing all my working set

    Rest of workout:

    Hang cleans

    135 x 2
    155 x 1
    175 x 1
    185 x 1

    Good mornings

    bar x 8
    95 x 8
    145 x 8

    I need to up my game in the GM, both set wise and weight wise....been real lazy with them

    Barbell shrugs

    225 x 8
    315 x 8
    365 x 8
    405 x 6

    Neck harness:

    Extensions

    90 x 18
    90 x 18

    Flexion

    90 x 18
    90 x 17

    I'm a card carrying member of the Jim Wendler Build a Big Yoke club.....

    Weighted crunches (weight behind head)

    25 x 25

    Need to pick up my ab training as well...
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  8. #38
    Registered User KoolDJVader's Avatar
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    Originally Posted by Tmax55 View Post
    I like this. A lot of meat and potato lifts here not a lot of rabbit food (bicep work).
    Thanks for visiting my journal. I can't remember the last time I did any curls although it probably wouldn't hurt to do some barbell curls every now and then
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  9. #39
    Registered User KoolDJVader's Avatar
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    Tuesday 4/14/15

    Power cleans

    bar x 10
    95 x 5 (these were hang cleans)
    135 x 3 (1st rep was a PC, the rest HC)
    135 x 3 (ditto)
    155 x 2 (1st rep PC, 2nd HC)
    175 x 2 (both PC)
    185 x 1
    200 x 1
    200 x 1

    Eh, didn't feel a good "pop" on the second pull but still cleanly racked it on my shoulders but had to go down lower into a front squat than normal to catch it. When I do my cardio in the morning, may do some swings to get my hips moving

    High bar squats

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

    Try to mimic the Olympic lifter and keep an upright torso throughout.

    Tried something different today, instead of wearing knee sleeves, used a thin knee wrap I've had since the 90's and lightly wrapped it. Been meaning to try it since I saw a Rippetoe video about loosely wrapping with a thin knee wrap (but still thicker than an Ace bandage) to support your knees if you have issues. Not a powerlifting style wrap so it doesn't add poundages to the lift

    youtube.com/watch?v=7FonRc8ANxY

    Been mostly on maintenance mode with my upper body lifts so not really logging those
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  10. #40
    Registered User KoolDJVader's Avatar
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    Thursday 4/16/15

    Warmed up with front squats

    Sumo deadlift (week 3, cycle 3...."working max" = 358)

    135 x 5
    185 x 5
    225 x 3
    270 x 3 (75%)
    305 x 2 (85%)
    340 x 1 + 4 (95%)

    Used a hook grip on the 75% and 85% set, straps on 95% set. Conditioning still an issue as I was huffing and puffing (but not really straining) by the 3rd rep, almost stopped on the 4th but I said before I started I'm getting 5 or bust

    Next week is deload, I may just do power cleans instead (and go a bit heavier on front squats). My new working max for cycle 4 will probably be 368 since the max is still on the light side if I can get 5 reps with 95% without much trouble
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  11. #41
    Registered User KoolDJVader's Avatar
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    Monday, 4/20/15

    Low bar squats

    Bar x 10
    95 x 10
    135 x 5
    155 x 5 (first work set)
    185 x 5
    225 x 5
    265 x 5
    285 x 5
    305 x 1
    235 x 3 (paused)

    Think I sort have an approximate idea what my true, grinding one rep max is (around 315-325 judging by how 305 went up) so I'll stop with the singles and just do 5 x 5. Some point I may go a 4 sets of 6 reps scheme just to go a bit lighter to give my back a break as it was a bit sore this morning.

    Sort of did a combo lighter and heavier than last week. I started off lighter but ended heavier. Didn't control my descent on a few of the 265 reps and also the 305 although the 285 set felt pretty good. Also went up 10 lbs on my paused reps.

    Hang cleans

    135 x 3
    155 x 2
    175 x 1

    Went easier on this than last week because I'll probably do power cleans Tues and Thursday night

    Good mornings

    Bar x 8
    95 x 8
    145 x 8
    155 x 6

    Wanted 8 reps across but my back was waving the white flag but at least starting to get my work load back up. When I go honest with the good mornings, Mondays are brutal

    Finished with shrugs and neck stuff. Blew off abs...I suck...will do them Tues
    Last edited by KoolDJVader; 04-20-2015 at 04:37 AM.
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  12. #42
    Registered User KoolDJVader's Avatar
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    Tuesday, 4/21/15

    Power cleans (all reps from 135 on were power cleans, no hang)

    bar x 10
    95 x 10
    135 x 3
    155 x 2
    175 x 2
    185 x 2 (the catch on the 2nd rep was meh)
    195 x 1 (best rep in a while, adrenaline was flowing due to hot Spanish lady who was doing stiff legged deadlift watching me. Got an "that was awesome" from her )
    205 x 1 (didn't get as good a pop, probably cuz hot woman left, didn't pull as high, had I dipped down lower to catch, would have felt better)

    I usually for no reason other than tradition do 2 singles of my heaviest weight of the day but since I'll be doing these again Thursday. called it a day on these.

    High bar squat

    135 x 6
    185 x 6
    225 x 6
    245 x 6

    Happy with them today, kept a nice upright torso like those Olympic lifters I see

    Was expecting a rough workout due to sore lower back, tight hips and also sore hammies (probably from the massive bump in workload for good morning Monday morning) but not a bad workout today

    Did Pendlay rows today instead of traditional barbell row....although may seem counterintuitive to do with a sore back, resetting the bar on the ground after each rep temporarily takes strain off the lower back compared to being in a position like bottom of a Romanian deadlift with regular rows. Plus going a lot lighter probably helped but definitely felt them on my mid back
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  13. #43
    I lift dead people. JediRN's Avatar
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    Originally Posted by KoolDJVader View Post
    Tuesday, 4/21/15

    (best rep in a while, adrenaline was flowing due to hot Spanish lady who was doing stiff legged deadlift watching me. Got an "that was awesome" from her )
    205 x 1
    Test levels through the roof.

    just something about dat ass that works better than any pre-workout ever made.
    A man who views the world the same at 50 as he did at 20 has wasted 30 years of his life.

    Muhammad Ali
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  14. #44
    Registered User KoolDJVader's Avatar
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    Originally Posted by JediRN View Post
    Test levels through the roof.

    just something about dat ass that works better than any pre-workout ever made.
    Haha, yeah she definitely had back. Just need her to be around on my squat days and maybe I can get back to my old numbers
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  15. #45
    Registered User KoolDJVader's Avatar
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    Thursday, 4/23/15

    Suppose to be week 4 of cycle 3 which is a deload week but did power cleans instead. Yeah, INDTP...

    Power cleans

    bar x 10
    95 x 5
    135 x 3
    135 x 3
    155 x 2
    175 x 2
    185 x 2
    195 x 1
    205 x 1

    MUCH better rep with 205, very nice second pull that I didn't have to squat down much to catch. I kind of want to do cleans 3X a week....one way is to drop front squats on Friday and use them as a warm up for deadlifts (which Wendler has said is a good plan). But I like front squats too and still want to do low bar and high bar squats. Probably stay with the course for now but if I don't move up the power cleans, will then consider going to 1X hang cleans and 2X power cleans per week

    Front squats

    135 x 5
    155 x 3
    175 x 3
    185 x 3
    195 x 3
    205 x 3

    Like deadlifts, I rarely like to go above 5 and usually stay at 3 with front squat no matter what the weight

    Next week start cycle 4 with my new training max set to 368

    Edit to add - Another and maybe best option is to alternate power cleans and front squats on Friday...one thing about doing power cleans and deadlifts is that I'll need to bring different shoes as I don't really like how the Reebok Crossfit TR Lite feel when I use them for hang cleans on Monday
    Last edited by KoolDJVader; 04-23-2015 at 09:44 PM.
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  16. #46
    Bammed Marius_Ursus's Avatar
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    Very strong power cleans!
    Thanks for reading,
    TomB

    "If you are under-muscled and increase strength, you will gain muscle." - Anon

    Also, taxation is theft.
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  17. #47
    Registered User KoolDJVader's Avatar
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    Originally Posted by Marius_Ursus View Post
    Very strong power cleans!
    Thanks Marius, I know my technique is far from perfect but it's better than the days where I tried to pull it all in one motion and did a deadlift/cheat upright row/cheat reverse curl movement
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  18. #48
    Registered User KoolDJVader's Avatar
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    Monday, 4/27/15

    Low bar squat

    bar x 10
    95 x 10
    135 x 5
    185 x 5
    205 x 3
    225 x 3
    255 x 2
    275 x 1
    295 x 3
    295 x 3
    295 x 3
    245 x 3 (paused)

    After all these weeks, still not comfortable with the bar on my shoulders although the actual squat feels good. Veered away from 5 x 5 to get more work with heaviest load. Was going to do 290 for 3 sets of 3 but superstition veered me away from that. Would be happier if the bar consistently felt more secure upon unracking on my shoulder (some sets it does, others not so much) but once I steady it, it's fine. Overall the sets with 295 felt good so will try 300 for 3x3 next time

    Hang cleans

    135 x 3
    155 x 2
    175 x 1
    185 x 1 (the Force was with me on this one)

    Good mornings

    bar x 8
    95 x 8
    145 x 8
    165 x 6

    Finished off with some shrugs (went up a whopping 5 lbs on these just because), neck work and some abs.
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  19. #49
    Registered User KoolDJVader's Avatar
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    Tuesday, 4/28/15

    Power cleans

    bar x 10
    95 x 8
    135 x 2
    135 x 2
    155 x 2
    175 x 2
    185 x 2
    195 x 1
    205 x 1
    205 x 1 (bad catch, do one more to end on a good note)
    205 x 1 (much better)

    High bar squats

    135 x 5
    185 x 5
    225 x 5
    255 x 5

    Try to mimic the form of those swag Olympic lifters

    Finished off with standing press, Pendlay rows, high rep barbell shrugs and some neck work

    Friday's 3/2/1 deadlift will be 245, 275 and 315 for 3 reps each. I may totally go against the grain and start the workout with power cleans , front squats and then do deadlifts (but stay at 3 reps for the top set). At least I'll be warmed up for deads and also keep intensity medium at best for PC
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    Thursday, April 30, 2015

    Power cleans

    bar x 5
    135 x 2
    135 x 2
    155 x 2
    175 x 2
    185 x 1
    195 x 1
    205 x 1 (showed me how much the mental game is...I f'n exploded with my hips with this and not only did it nearly hit me on my chin but also the momentum knocked me back a step. Yes I was ticked off about a couple of things...

    Front squat

    135 x 5
    155 x 3
    175 x 3
    185 x 3
    205 x 3

    Sumo deadlifts (3/2/1 Cycle 4 week 1....."training max" is 368 for this cycle

    135 x 5
    185 x 3
    225 x 3
    245 x 3 (65%)
    275 x 3 (75%)
    315 x 3 + 3 (85%) (I lied...)

    Hook grip until 275, strapped for 315. If doing a correct sumo means having a hard time getting it off the floor but relatively easy lockout...I may finally be getting the hang of it

    1 rep with 315 with conventional stance....racked it this way like a fool

    Finished off with neck work, standing dumbbell overhead press and weighted pullups with neutral grip

    Next week I'll just "warm up" with power cleans and eschew the front squat before deads
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    Monday, 5/4/15

    Low bar squats

    bar x 10
    95 x 10
    135 x 5
    155 x 5
    185 x 3
    205 x 3
    225 x 2
    255 x 2
    285 x 1
    300 x 3
    300 x 3
    300 x 3
    300 x 1 (took off my sleeves and tried a rep with knee wraps. Squat felt good...walk out and re-rack was awkward as hell. Maybe at some point I'll play with them more but use a lighter weight to get acclimated)

    I feel a deload is in order but kind of want to stretch it out until Memorial Day. I think I'll do 2 reps of 305 for 3-4 sets next week and then 305 again for 3 reps the following week. Think the Monday after is Memorial Day so just take that day off or go light. Bar felt pretty good on my shoulders today.

    Hang cleans

    135 x 2
    155 x 2
    175 x 2

    Good mornings

    bar x 8
    95 x 8
    145 x 10
    145 x 10

    back was starting to get fatigued by the end of my squats so didn't go up in weight from last week and did a couple more reps instead. I need more hamstring (and ab) work. Maybe do those stability ball leg curls I did a while back again, those actually hit the hammies hard

    Finished off with barbell shrugs, neck work and abs.
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    Strong squats man.
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    Originally Posted by wishiwasdivin View Post
    Strong squats man.
    Thanks, appreciate the post. This was suppose to be just a deadlift log but turned into more of a squat and clean on. But it's good to keep me on track
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    Originally Posted by KoolDJVader View Post
    Thanks, appreciate the post. This was suppose to be just a deadlift log but turned into more of a squat and clean on. But it's good to keep me on track
    lol nothing wrong with tossing some squats and cleans in the mix.
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    Originally Posted by wishiwasdivin View Post
    lol nothing wrong with tossing some squats and cleans in the mix.
    No doubt, after my 6th cycle, I may test my max on deads and think about trying the Bill Starr No Deadlift routine to increase deadlifts. Basically a deadlift log with no deadlifting other than the occasional testing of the max
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    Originally Posted by KoolDJVader View Post
    No doubt, after my 6th cycle, I may test my max on deads and think about trying the Bill Starr No Deadlift routine to increase deadlifts. Basically a deadlift log with no deadlifting other than the occasional testing of the max
    So you'll do no deadlifts whatsoever? Interesting
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    Tuesday 5/5/15

    Mixed feeling about today's workout

    Power cleans

    Bar x 10
    95 x 6
    135 x 2
    135 x 2 (changed bars cuz it was too bent and had a weird "counter spin" on it when I racked it)
    135 x 1 (just to test new bar...still not great but finding a good bar is like trying to find a needle in a haystack)
    155 x 2
    175 x 2
    185 x 2
    195 x 1
    205 x 1
    210 x 1 (best since 1999 but it was very poor catch...not sure what happened, the pop with my hips felt good but my right arm collapsed while the left arm caught it perfectly and had to muscle my right side to proper rack position. I'll count it since this isn't the IWF)
    195 x 1
    195 x 1 (while both sets of 195 went cleanly...pun intended...my right shoulder felt tight)

    Couldn't channel my inner Pyrros Dimas today....all except 210 was okay but lacked the extra oomph of last Friday. See how it goes this Friday...could be the shoes)

    High bar squats

    135 x 6
    185 x 6 (actually could be 5 + 1 since I forgot I was doing 5 reps per set and racked it after 5)
    225 x 6
    255 x 6

    try to maintain as upright a torso as possible....basically same as last week but did 4 x 6

    Usually don't log these but....

    Standing overhead barbell press (or military press)

    bar x 10
    95 x 6
    115 x 6
    135 x 6
    150 x 4 (PR...kinda anyway since back in the 90's I did these seated which is easier and I was able to get a pair of 70 lb dumbbells for 5 reps standing once which is probably technically harder than this. I've push pressed 225 off the rack before so not really unfamiliar territory as far as weights overhead goes)

    Finished off with Pendlay rows, barbell shrugs for high reps and neck work
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    Originally Posted by wishiwasdivin View Post
    So you'll do no deadlifts whatsoever? Interesting
    Yeah, it isn't without precedent. Back around 1998, I was doing heavy front squats and sloppy power cleans (not even back squats). One time, I couldn't hit my power cleans so I was pissed off and for some reason, I decided to do deadlifts even though the last time I did them were 1995. I hit 455 on them. My best before that was 425 in 1993 (like I wrote on my very first post, always been a lousy deadlifter).

    A couple of years back, I found an article about how Bill Starr was able to do a 600+ lb deadlift without deadlifting...just Olympic lifts, squats, good morning and a few other stuff.
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    http://www.liftinglarge.com/The-No-D...m_ep_51-1.html

    One caveat for me is that I did what I did pulling conventional and power cleans (which were almost lke dynamic effort deads the way I was doing them) and front squats may have a decent carryover. Due to my back, not really going to try to go heavy with conventional and there may be little carryover to sumo. Plus I'm like 17 years older now....
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    Originally Posted by KoolDJVader View Post
    http://www.liftinglarge.com/The-No-D...m_ep_51-1.html

    One caveat for me is that I did what I did pulling conventional and power cleans (which were almost lke dynamic effort deads the way I was doing them) and front squats may have a decent carryover. Due to my back, not really going to try to go heavy with conventional and there may be little carryover to sumo. Plus I'm like 17 years older now....
    Thanks for the link I'll check it out.
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