LP Day 24

1. Squat
395x3
395x3
395x3
395x3
395x3

2.  Press
155x5
155x5
155x5

3.  Deadlift
405x1
455x1
485x1

4.  Power Clean
225x1x3
245x1
265x1
275x1

LP Day 23

1.  Paused Bench
275x1
285x1
300x1  https://www.youtube.com/watch?v=WEhSzggNlwA
250x5
250x5
250x5
250x5

2.  Pendlay
250x5 https://www.youtube.com/watch?v=GI7nWMgJbCg
250x5
250x5

3. Face Pull
70x25
70x25

4. Hammer Curls
15x15
15x15

LP Day 22

1. Squat
390 lbs x 5 reps @ 9.5
390 lbs x 5 reps @ 10
390 lbs x 5 reps @ 10  

2. Romanian Deadlift
225 lbs x 5 reps @ 7.5
240 lbs x 5 reps @ 8
250 lbs x 5 reps @ 8  

3. One Arm Farmer's Walk
2 trips each side - 70 lbs x 40 feet

Notes
I feel crushed.  Warming up with 135 my lower back still felt sore.  I knew it was going to be an interesting session.  Every squat set was limit.  I've got plans for the next 5 sessions.  I'm going to begin a mini-taper this Saturday, by dropping the deadlift back off set of 5. Then throughout the week, I'll selectively drop volume on certain lifts, except for bench.   The following Saturday I will hit:

405x3x5 Squat
160x3x5 Press
495x1 and 455x5 Dead

After that I'll take a full week deload and move into the next phase.  I believe I can still run a linear program, but I can no longer add 5 lbs every 3-4 days on squats.  The last squat set tonight was one of the hardest of my life.

LP Day 21

1.  Squat
385x5 @ 9.5
385x5 @ 10
385x5 @ 10

2.  Press
150x5 @ 8
150x5 @ 8.5
150x5 @ 8.5

3. Deadlift
405x1 @ 7.5
455x1 @ 8
475x1 @ 8
425x5 @ 8.5  https://www.youtube.com/watch?v=tkeZhyzcurM

Notes
Don't know how much longer I can keep the squat progress going. Although, I pretty much feel like that after every session now.  Even so, 5 lbs every 3-4 days is pretty aggressive.  My plan is to force myself to get to 405x3x5 and then re-evaluate.

Deads continue to feel relatively easy.  I think the squats are driving the deads well. And maybe the pendlays to a certain extent as well.  I really like working up to a crisp single followed by a back off set of 5.  It feels like the perfect amount of work, in the context of the rest of the program.

LP Day 20

1. Paused Bench
275x1 @ 8
295x1 @ 8
245x5 @ 8
245x5 @ 8
245x5 @ 8
245x5 @ 8.5
245x5 @ 9

2.  Pendlay Row
220x5 @8
220x5 @8
220x5 @8.5

3a.  Facepull
80x20; 80x20; 80x20

3b.  Ab Wheel
3; 3; 3

Notes
Starting to feel achy.  Biceps tendons/forearms and shoulders.  I have a small strain in my left forearm.  I've often read that stuff takes longer to adapt than muscle.  Also been getting heavy doms from most workouts.  Seems like the workouts are now providing actual stimulus, as opposed to just grooving form.

 Recovery is key the next few weeks.  I'm going to push through it and hopefully everything will catch up.  With that said, even though I don't feel great, the lifts are moving with good speed.

LP Day 19

1. Squat
380 x 5 @ 9.5
380 x 5 @ 9
380 x 5 @ 10

2. Speed Pulls
315 x 2 @ 7
315 x 2 @ 7
315 x 2 @ 7
315 x 2 @ 7
315 x 2 @ 7

3.  3 Month Position Pullover
55 lbs x 8 reps
55 lbs x 8 reps
55 lbs x 8 reps

Notes
Squats hard as always.  I'm exhausted.  Sleep is good - I'm getting 8 hours, but I think I need more like 9.  I'm going to rotate speed pulls in every other week.  Or maybe speed pulls and power cleans.  RDL's at normal weights wasn't doing shit for me.  After the swings, my lockout is entirely different.

LP Day 18

1. Squat
375 lbs x 5 reps @ 9
375 lbs x 5 reps @ 9.5
375 lbs x 5 reps @ 9.5

2. Overhead Press
145 lbs x 5 reps @ 8
145 lbs x 5 reps @ 8
145 lbs x 5 reps @ 8.5

3. Deadlift
405 lbs x 1 reps @ 7.5
455 lbs x 1 reps @ 8
465 lbs x 1 reps @ 8.5
415 lbs x 5 reps @ 8

Notes
Sore as fuuuk warming up.  I was looking back at my logs.  Last time I was squatting this weight for 5 reps was two years ago.  And even then, they were belted and not for sets across.   In April of 2012, I hit 455x2 with a belt and wraps lol, and I'm sure it looked horrid. This is just me straight raaaw squatting deep.  With that said, these were hard as fuck haha.  Put the pins in for the last set, which I mentally hate doing, but it would be irresponsible to dump weight  because of my ego.

Deadlifts feel great.  465 was probly 85%.

LP Day 17

1.  Paused Bench Press

275 lbs x 1 reps @ 8.5

275 lbs x 1 reps @ 8.5

290 lbs x 1 reps @ 9

240 lbs x 5 reps @ 8

240 lbs x 5 reps @ 8

240 lbs x 5 reps @ 8.5

240 lbs x 5 reps @ 8.5

240 lbs x 5 reps @ 9

2. Pendlay Row

215 lbs x 5 reps @ 7.5

215 lbs x 5 reps @ 8

215 lbs x 5 reps @ 8    

3a. Face Pull

70x3x20

3b. Extension

3x10

4.  Ab Wheel
3; 3

Notes

Starting off slow but ended up strong.  Bench setup is taking a ton of work.  I've never held the bar low enough in my hand. Once I lowered it in my hand, I realized I had to squeeze the bar a lot tighter.  Ooooooohhhh.  It was a light bulb moment because of course I've heard about gripping the bar tight and all that, but this was the first I truly understood why (other than "engaging" muscles or whatever).  So I worked on that, and also on maintaining a hard arch throughout each rep.  My back was cramping, but it is starting to feel strong.  

Crushing the pendlays.  This could be my favorite exercise haha.

LP Day 16

1. Squat
370x3x5

2. RDL
225x3x5

3a.  One Arm Farmers Walk
60lb x 60 feet x 2 trips

3b.  3 Month Pullover
55x8; 55x8

Notes
Bah, that was hard.  Amanda had a friend visiting so I did not get enough sleep the past couple of nights.  I could have gone to bed earlier, but I didn't.  In any event, this was pretty much max effort.  I resorted to dive-bombing the last squat set because I probably coudn't have finished it with clean reps.

Extra Workout 5

25 Minutes Soft Tissue and Stretching

1a.  Hardstyle Swing (70)

5x15

1b.  Goblet Squat (70)

5x2

1c.  Turkish Getup (53, then 70)

5 per side

2a. Windmill (70)

3 per side

2b.  KB Row (70)

3x5

Notes

Been slacking with the soft tissue work lately.  I basically only do thoracic spine and glutes if I squat, and thoracic spine/scapula if I bench.  This is fine for the most part, but the tissue quality in my quads sucked tonight.  I basically use SMR as an active release tool, but it also has restorative qualities.  I need to be proactive with this stuff if I'm starting to lift heavy.

LP Day 15

1.  Squat
365x5
365x5
365x5  https://www.youtube.com/watch?v=kgdUiPDi-TI

2.  Press
140x3x5

3.  Deadlift
365x1
405x1
455x1  https://www.youtube.com/watch?v=28ksUK5BIZs
405x5  https://www.youtube.com/watch?v=lBZ2J4t6vmA

Notes
I had fun today.  Everything felt great.  365 squat easier than 315 five weeks ago.  Looks better too.  I remember talking to Gabe when I first started.  I said the idea of actually progressing to heavy weight felt impossible.  I don't feel that way at all now.

After reviewing deadlifts, I still need to work on setup.  These are better than last week, but I'm still overemphasizing the hinge setup.  I think the 455 looks better than the 405 set.  Scapula in a better position over the bar.   Overall, things are moving in the right direction.

LP Day 14

1.  Bench
275x1
285x1   https://www.youtube.com/watch?v=r586LvjEifQ
235x5x5

2. Pendlay
210x5  https://www.youtube.com/watch?v=S4_7wUMhVzk
210x5
210x5

3a. Chins
5; 5; 5

3b. Facepulls
80x3x20

Notes
Best upper session yet.  Everything legitimately felt crisper and easier than week 1.  I've been a little worried about bench frequency, but I guess right now its fine.  285 felt like 80-85%.  Felt solid.  Pendlay groove feels great.

LP Day 13

1.  Squat
315x1; 315x1; 365x1

2.  Speed Pulls
275x3; 275x3; 275x3;

3a.  RDL
225x5; 225x5

3b.  Chins
5; 5

Notes
Whole body was pretty sore today.  Last week I had 6 days in between squats instead of the normal 4.  Also the new style turkish getups left my back and abs sore.  Decided to just go in and get loose and work on form.  Of course I forgot my video.  Anyways, next Saturday is 365x3x5 and 405x5 deadlift.  I planned this day from the beginning, so I definitely don't want to feel beat down.  Instead of trying to cram 4 perfect sessions into 6 days, I'm treating tonight, and maybe Thurs (wrt to Pendlays) as a mini taper.  I'm in no rush.

After getting loose, 365 squat actually felt relatively easy.  Form is feeling solid.  Gripped and ripped the speed pulls.  Felt fast and powerful.

Extra Workout 4

Warmup: Goblet squats, glute bridges, halos

1.  Hardstyle Swing (70)
75

2.  Turkish Getup (53)
5 per side

3.  Pushups
50

Notes
Felt good to stretch out after sitting all day.  I'm re-tooling my turkish getup.  Traditionally I do them fast and move through each point quickly.  Now, I'm doing more of a slow grind, and really trying to build up a repeatable groove.  Its much harder on the abs.

LP Day 12

1. Squat
315x1  http://www.youtube.com/watch?v=iY-GA0tbzFE
355x3x5

2.  Press
135x3x5

3.  Deadlift
365x1
365x1
395x6  (whoops miscount)  http://www.youtube.com/watch?v=rxUmMHzY1fM

Notes
So I had to push my workout back today because I was in the office 9am-9pm yesterday.  Then today I was running around and finally got to the an hour and 15 before they closed.  Did an abbreviated warmup and I was all worried everything would suck but my mobility has definitely changed.  Its easy to get deep now.

I hate the way my deadlift looks.  Rounded, all low back and the ROM goes forever.  Knees lockout way before my hips. I feel crowded and cramped over the bar.  Probably bcuz I'm fat as fuck right now.  Anyways, I was reviewing some of my old videos and the pulls look a lot better.  Just much more natural.  I think it has to do with my over-emphasized hinge. I also got super anxious about knee extension during any pulls when my knee was all fucked.  In the examples below, yes I'm extending my knees, but it looks more natural. Next week I'll just grip and rip.

2011 455x5  http://www.youtube.com/watch?v=sJw2KzS2sss

2012 Speed pull 315  http://www.youtube.com/watch?v=p3SeSF_4F4w

These are far from perfect and I'd change a lot now, but at least they are fluid.

LP Day 11

1.  Paused Bench
275x1
230x5x5

2.  Pendlay
205x3x5

3a. Close Grip Incline
135x15; 135x15

3b.  Chins
5; 5

4. Facepulls
70x20; 70x20; 70x20

Notes
Bench still meh.  No power and don't feel comfortable.  I've always hated paused benching, and I think actual competitions should be touch and go haha.  I've been adding a little pump work here and there.  Nothing crazy, just to get blood flowing and help harden some stuff up.

Extra Workout 3

Warmup:  5 goblet squats pried open, 5 max contraction glute thrusts, 5 halos.

1.  Swing (53)
25; 25; 25; 25

2. Turkish Getup (53)
4 per side

Notes
I picked up Pavel's fairly recent book "Kettlebell - Simple and Sinister."  Its classic Pavel, with some fresh tidbits.  It outlines a very similar style "program minimum" as to what I've been doing for warm-ups.  Some movement based stretches, and then swings and turkish getups.  This is also not far off what I do for my extra workouts.  I feel great after little sessions like the above.

LP Day 10

1.  Squat
345x5
345x5
345x5  http://www.youtube.com/watch?v=euAgOVHt1hU

2.  RDL
210x8
210x8
210x8

3.  Bench (form work)
225x5x2

4.  1 Arm Famers (70)
3 trips each side

5a.  3 Month Pullover
70x3x5

5b.  Calf Raises
90x3x10

6.  Band Facepulls
40 reps

Notes
Normally I do not lift on Mondays (big Saturday session), but the city was shutdown due to snow.  So I slept in and got a nice late afternoon lift in.  I could tell I wasn't fully recovered from Saturday, but proficiency in form is starting to take over.  Even with fatigue, I feel stronger out of the hole for most reps.  Still much to improve, but its starting to come along.  One thing I need to work on, and it takes a lot of effort, is making sure my last reps look the same as my first ones.  Its hard to maintain a tight strong upper back position for the entire set.  When I get loose up top, my chest drops, hips rise, etc.

I may throw in bench form work here and there.  Probably nothing heavier than 225, but I need to find a solid setup to start grooving.  I have lots of solid feeling positions, but I haven't found one that really clicks yet.

LP Day 9

1.  Squat
340x5
340x5  http://www.youtube.com/watch?v=szWzZ19Mvos
340x5  httpd://www.youtube.com/watch?v=xg_cXIo7mEc

2.  Press
125x5
125x5
125x5

3.  Deadlift
315x2
365x1
365x1  http://www.youtube.com/watch?v=OIq4pfFFZ18
385x5  http://www.youtube.com/watch?v=1FHgPMsEsBQ

4.  Seated DB Curls
25x4x12

Notes
3 weeks in, and this was by far my best lifting day yet. I got a good night sleep an felt fresh.  Per Gabe's suggestion I tried lowering the bar further on my back and it felt good.   I still have a long way to go, but certain things with squat clicked today.  The sets were hard, but I didn't feel like I was dying.

Deadlifts were moving fast.  I need to get my hips lower and load the posterior more.  I'm out in front of the bar a little.

LP Day 8

1.  Bench
225x5
225x5
225x5
225x5  http://www.youtube.com/watch?v=SrNey-_pwUo
225x5  http://www.youtube.com/watch?v=ebW65Rkk-7w

2.  Pendlay
200x5
200x5
200x5

3. Facepulls
70x20; 70x20; 70x20; 70x20

Notes
Zero groove on bench.  Tonight I worked on not flaring my elbows and getting the bar lower in my hand.  I really liked the bar position once I got used to it.  I'm definitely not trying to "tuck," I just don't want to flare my elbows right out of the hole.  Its noticeable in the 4th set, but was 10x worse before that.  I'm going to everything linear but I feel like I need more than 1x a week practice on bench.  Probably just need to be patient for a few more weeks.

LP Day 7

1. Squat
335x5  http://www.youtube.com/watch?v=IFhUcu7zy2Q
335x5
335x5  http://www.youtube.com/watch?v=HYrcSl3Kv78

2. RDL
205x8
205x8
205x8

3. One Arm Farmers Walk (61)
3 Trips

4a. Calf Raises
90x8; 90x8; 90x8

4b. 3 Month Pullover
60x8; 60x8; 60x8

Notes
Squats continue to feel heavy.  Usually my first couple reps look solid, then like clock work my butt starts shooting up.  I'm aware its happening, but usually I can only think "fuuuuuck" and focus on completing the set.  I do see overall improvement, so I guess that is what is important as I move up in weight.  The way these feel, it seems impossible to ever get back to 405x5.  But I'll keep trying.  I will say, even 2-3 weeks ago I coudn't have done this for 3x5. I guess thats something.

Edit: upon further review of the last set, the bar is definitely drifting forward, and moreso with each rep.  This makes sense since my torso is collapsing. Not sure what the cue to stop this is besides "mid-foot." I think I read somewhere on the Rippetoez this is the ultimate cue?  I guess I understand why now.

LP Day 6

1.  Squat
330x5
330x5
330x5

2. Overhead
120x5
120x5
120x5

3. Deadift
315x3
365x1
375x5

Notes
I stayed out till like 4 a.m. last night.  I actually didn't have a ton to drink, but I can't do that anymore and actually function in the morning. It goes without saying I can't do that and lift well.  Woke up at 10am and got the gym at 12 to warm up.  Felt awful.  On my first workset I did one rep and racked it, and almost left.  Eventually I got my squat sets done.

This was generally dumb because I look forward to the Saturday session all week.

Extra Workout 2

1.  Turkish Getup (53)
3 both side

2a. KB Swing (70)
50; 50; 50

2b. Goblet Squat (70)
10; 10; 10

2c.  Windmills (53)
5; 5; 5

2d.  Renegade Row (53)
3; 3; 3

25 minutes
320 calories

Notes
Thursday night

LP Day 5

1. Bench
215x5
215x5
215x5  http://www.youtube.com/watch?v=jNjkLOgTJzY
215x5
215x5

2. Pendlay
190x5  http://www.youtube.com/watch?v=hifI596S5x4
190x5
190x5

3. Facepulls
60x20
60x20
60x20

Notes
Bench felt meh.  I'm doing everything paused I guess now.  Everyone at Balance pauses everything so whoopdy doo, I'm pausing.  Its better for me in the long run but not as fun.  I've never truly studied bench form.  I've read a bunch, but haven't really developed a philosophy on bench technique yet. Maybe I need to pull up SS.  In any event, I'm playing with grip and bar path right now. I don't want gangly/weird angles with my forearms when I'm benching.

<3 Pendlays.  Form feels great.

Extra Workout 1

1a.  KB Swing (53)
50; 50; 50; 50

1b.  Goblet Squat (53)
8; 8; 8; 8

1c.  Pushups
10; 10; 10; 10  

Compare tonights pushups with

My pushups right when I started mobility.

Tonights are far from perfect, but they are a whole helluva lot better.  I'd like to get my forearm more square to the ground, and I still suffer from forward head lean and rounded upper back.  But I wasn't trying to make this look extra good, just a random video in between sets.  The upper back neck thing is really the last "major" postural thing I need to address.

Before, my ankle, knees, and hips were completely out of alignment.  Like zig-zags, even though I was squeezing my glutes and quads hard.  My hunchback was twice as bad then.  Now I only have a mini quazi-moto going on.  I haven't really focused on "pushups" per se, although I do a few every warm-up, and recently worked up to 100 reps during the 10,000 swing KB challenge.

In any event, this shit adds up over time.  Its neat to see myself function differently.

LP Day 4

1.  Squat
325x5
325x5
325x5  http://www.youtube.com/watch?v=vRx96VZ59pY

2. RDL
195x8
195x8
195x8

3.  One Arm Farmer (70)
2 trips each arm

4.  3 Month Pullover
55x10; 55x10

Notes
Lifted today instead of Tuesday because I had the day off.  Still worked about 5 hours from home though.  Squat form is starting to come around.  I think there is still a lot of extra movement, most notably with the torso lean.  That is obviously inefficient, but I think it will start to work itself out.  These still feel super hard and slow. But all in all, I feel positive about the direction things seem to be going.  I'd also like to note I felt considerably looser and relaxed leaving the gym.  Pretty cool to feel like that after backsquats.

LP Day 3

1.  Squat
275x3
320x3x5

2.  Overhead Press
115x3x5

3.  Deadlift
275x3
315x2
365x5  http://www.youtube.com/watch?v=DZF-ZFX5bi8

4.  Curlz
35x3x8

Notes
Probably my hardest squat session yet.  Drank too much bourbon last night, and it took me forever to get to the gym and get warmed up.  Took my time though and all reps were solid and deep.  No joint pain.

Deadlift was fairly easy.  I thought my reps looked pretty natural and fluid.  I can tell the bar is off my body a little.  Part of that is the knee sleeves...Sounds dumb but I keep the bar off a little so it doesn't catch on the lip of the sleeve.  It looks like I might be setting up too far over the bar too.  I'll get a better camera angle next week.

LP Day 2

1. Bench
205x5x7

2.  Pendlay
185x5
185x5
185x5  http://www.youtube.com/watch?v=N_WNtpbr7Wc

3.  Facepulls
15; 15; 15

Notes
Did a couple extra bench sets to work on form.  I had a couple guys watching me. I'm trying to take a slightly narrower grip, with pinkies inside power rings.

Pendlays felt super easy.  Everything super light but I'll get back up there soon enough.

LP Day 1

1.  Squat
315x5  http://www.youtube.com/watch?v=FtO8jTWXFjU
315x5
315x5

2.  RDL
185x8x3

3.  One Arm Farmers (70lb)
40 yds each arm x 2 trips

4.  3 Month Pullover
53x8; 53x8; 53x8

Notes
Squats felt good.  I definitely prefer the minimalist shoes at this point.  I'm hitting solid depth and like the way my joints function with my feet flat on the ground.  I still have a tendency to start shooting he hips up in later reps/sets, but I'm aware and working on the issue.  I made the right decision to reset to 315.  I'm most interested in a solid movement pattern at this point.

RDL's didn't even feel like an exercise after all the swings haha.  Gonna have to load more aggressively I guess.

Overall, I liked the setup today.

New Routine: Linear Progression

Intro

Tomorrow I begin a classic barbell strength routine. I call it classic because it utilizes basic barbell movements: squat, bench, deadlift, row, press.  And also because training sessions are limited to three times a week, and each lift is primarily trained in 3x5 or 5x5 rep schemes.  I've always enjoyed this style of training and I'm excited to get back into it.  In fact, my second post on this blog declared:

My current routine is a modified 5x5 that is designed to maximize recovery while still allowing me to lift heavy on a frequent basis.

I have no idea what that means.  Insert :::shrug::: emoticon here.  I want my brain with its  2011 lifting secrets back.

Since starting this blog, around the beginning of law school, I've run the following routines:

5x5/Full Body, Strength Ladders, 40 day program, Bryce Lane's 50/20, Sheiko, Mike T's RTS, Full Body, Feel Good Routine, Big Beyond Belief, Getting Mobile, Mobility Phase 1, Mobility Phase 2, Mobility Phase 3, "Pull and Overhead Press/Jerk Routine," Beyond 531, Unnamed Routine, 10,000 Swing Challenge.  Before this blog there was moar Sheiko, Smolov for like 2 weeks, 531 original, made up powerbuilding routines (that fucking rocked), and lots of standard full body stuff.

Holy crap!  A classic case of program hopping, no doubt.  Oh well, I've learned a lot, set PR's and had a ton of fun. And I don't even think those are all the routines anyways.

5x5

I had a reason(s) for each routine, some more well thought out than others.  The past 12-15 months have mostly been dominated with injuries and mobility.  During this time, I've been itching to get back into standard, straight forward barbel lifting. Its been my bread and butter on and off since the beginning, and its a lot of fun.  Its skilled heavy lifting.  And its difficult.

My basic plan is this:  1) linear progression 2) intermediate programming as needed 3) advanced routine.  I have zero desire to start heavy.  Literally, none.  In fact, I'm going to start everything ridiculously light.  I haven't been doing shit, so who cares.

***My only caveat to all of this is my knee.  If I lose confidence in it, I'm pulling the plug, no questions asked.  I'm finally at the point where it is feeling better, the physical therapy is more helpful than I thought, and I'm simply not fucking with it anymore.***

Routine

I used to think I was pretty good at planning my own routines.  Then I sent my plan to Gabe, and he sent something back that was a lot better:

Tuesday

Squat 3x5
RDL 3x8
Farmers

Thursday
Bench 5x5
Pendlay 3x5
Facepulls 3x10

Saturday
Squat 3x5
Press 3x5
Deadlift 1x5
Curlz/Abz

Thats it.  I may change press to 5x5, but the above is my routine.  I'm going to start ridiculously low on everything and just let the lifts take care of themselves.  I have some thoughts for the next phases, but for now I love the simplicity.  Straight forward general strength training.  Its upper/lower during the week to cut down on training time.  I envision the intermediate phase to be a full body split, if work permits.

10,000 Swings Complete

Swings (53)
10 clusters 25, 50, 25 (1000 reps)

75 minutes

Notes
Done!  1000 swings for my last "challenge" workout.  It was hard, but I was ready for it.  I had a lot of fun with this program.  It was a challenge different from anything I've done before.  Before doing an in depth write-up, I'd like to reflect on it and also maybe get a couple barbell sessions in for additional feedback.  Based on what I saw tonight (explained below), I think I'll be pleasantly surprised with some of the carry over.  Heres as short list of what I saw as the program developed:  increased swing efficiency; much improved hinge patterning; fat loss; huge improvements in aerobics; muscle put on in glutes, hams and back; iron fucking grip.  Other stuff:  improvement in pushup/chin volume; goblet squat was great for back squat; one arm kb press much improved.


Barbell Practice Warm-up

1.  Bench

135x8; 135x8; 135x8

2. Deadlift (conventional and semi-sumo)
275x3; 275x3

3. Pendlay
185x3; 275x2 (PR)

4. OHP
95x5; 95x5; 95x5

Notes
Before my swing workout I did a little barbell work just messing around with form and positioning.  Pendlay 185 just flew up like nothing.  I was like wtf? So I threw 275 just to see, and I banged out a fairly easy double.   I had to check my records.  I've done 275x2 with straps, but not raaaaw.   The swwwwwing.

2/08/08

1.  Squat  (sets are hyperlinked, blogger won't let me make the text blue)
275x3 
315x3 
335x1    
355x1  
365x2 

2a.  Swings (60)
500

2b.  Pushups
100

3. One Arm Farmer Walks (70)
4 trips down and back

Notes
After extensive goblet squat testing, I realized the olympic shoes were: 1) artificially restricting my stance and 2) actually hurting my natural depth.  On a whim, I decided to try low bar today without squat shoes.  Boom!  Felt great. Depth is good, knees are good, stance is "normal."

365 was a little ugly and not as deep as the others, but I still think I broke parallel.  Felt good to squat like a normal person.

2/05/2014

1a.  Swings (53)
500 reps

1b.  Press (53)
40 reps

1c.  Goblet (53)
40 reps

Notes
Forgot last night I did my swing reps with the 88.  Also snatched and windmilled it.  I was semi impressed with windmilling that weight.  Wonder if it carries over to anything lol.  Anyways, 53 felt ridiculously light tonight.

I experimented a ton with stance.  Bottom line is I can go slightly wider without squat shoes.  Also my knees don't travel nearly as far.  I'm going try squatting without a heel and see how it feels.

2/03/14

1.  Squat
320x5  http://www.youtube.com/watch?v=Huk2NICj_ZE
320x5  http://www.youtube.com/watch?v=n9RqQURN49c
320x5  http://www.youtube.com/watch?v=1QGVy0TOLTw

2a.  Swings
200

2b. Pushups
40

2c.  Chins
20

Notes
Squats only look average, imo.  I felt like I was starting to "good morning" the weight up a little, so I texted Gabe and he said basically keep chest up and stop shooting up hips.  And yep, if you look at the video, my chest drops as my hips shoot up out of the hole. Its hard to tell from the angle, but while all this is happening, my knees concurrently cave.  Its too early for me to develop poor tendencies, so next session: chest up, knees out, hips normal.

Overall, I want to develop a squat that is smooth transition out throughout the entire ROM.   Or at least not disjointed like the above sets.  Its not horrible, but I can do better.

2/02/14

1a. Swing (70)
200

1b. Press (53)
sets of 5 for 30 total

1c.  Goblet (53)
sets of 5 for 30 total

Notes
Wanted to do a little something before the Super Bowl.  I finished out the swings I got tired of doing the day before.  One more week of this.

2/01/14

1.  Squat
315x5
315x5  http://www.youtube.com/watch?v=i1o7ZV6sKjs
315x5  http://www.youtube.com/watch?v=WBdstu_KH_Q

2a.  Swings (70)
300 total

2b.  Chins
53x3x3; BWx3x4

2c. Pushups
72

Notes
315x3x5.  Zero pain - anywhere.  Can't really ask for more than that at this point.  Last couple reps of the third set were a little hard.  My sticking point is obvious.  I'm not worried about it.  I've literally never squatted deep in this fashion before, so everything is new. From here on out, its +5 lbs per session.  Then I'm moving to straight linear on all lifts.  Once I get my base back, I'll run a template out of practical programming 3.  I looked at some of the options last night.  I was a little disappointed with the Advanced section.  I'm obviously not at advanced levels right now, but I'm unsure whether I can realistically PR week to week like on TM.  We'll see.  I guess it would make sense to just go Linear ---- Weekly ----- Monthly.  Maybe the weekly lasts for 4 weeks.  Maybe it lasts for 4 months.

1/30/14

1. Swings (70, 53)
500

2.  Chins
weighed and bw

3.  Pushups
80 total

Update - Physical Therapy and the Coming Weeks

Physical Therapy

I haven't even mentioned this on the blog but I've been going to physical therapy in January for my right knee.  MRI revealed a small tear in the medial meniscus.  It didn't go all the way through.  In any event, I started physical therapy a couple of weeks ago.  The first visit I had some manual distraction and shit down.  I have a few little exercises I do as "homework."  Mostly glute stuff with the bands.

The guy said he's seen a lot worse, and I have no doubt he has.  The truth is, I didn't even schedule an appointment for this until damn near 6 months after the initial issue.  Then I had to: go to the doctor, get referred for xray, get xrays back, get an mri, get mri back, get referral to pt, go to pt for screening. That took damn near 8 weeks.  (Not necessarily the doctor's fault, a couple holidays and my work schedule interrupted things).  By the time I started physical therapy, my knee had gotten a lot better on its own.

I also think I was pretty careful working around it.  For 6 months I basically never let my knee go over my toe once.  In the mean time, I figured out how to hammer my glutes and other areas while minimizing pain.  And thats basically what the physical therapy amounts to.  Glute work lol.

When January rolled around, I decided to dive into the swing thing even though I knew I'd be starting PT.  Fuck it lol.  At first the swings bothered my knees, but now they don't.  In hindsight, I think the high rep work has done wonders for my joints.

The Rippetoe hybrid setup has been instrumental getting me back under the bar for squats.  I really have no interest in the internet debates about hip drive, etc.  I just know that I'm tall, I have shit knees, shit knee genetics (my Mom's side of the family literally all had knee surgies after athletic injuries), and I don't want my knees flailing all the fuck around when I squat.  The hip drive feels powerful and safe to me.  So, I'm going with it.

The Coming Weeks

The Balance powerlifting meet got pushed back again.  It was supposed to be April 12, now its going to be "early summer."  To be honest, I'm relieved.  I would have had 9 weeks to prepare, and I kind of had this bad feeling like I would have made poor decisions leading up to it.  This takes a lot of pressure off me and allows me to simply program based on what I think is right for me right now.

I  want to run a classic 3 day a week barbell strength training program.  I'm going to do a little more reflection on whether that is "right" for me.  I think it is, but I just want to be methodical with my approach.  Whatever I choose, I need to do something very, very moderate.  I don't have the base to jump into a huge amount of barbell lifting off the back.  Its not like I'm fragile, but I don't have the resiliency I did a while back when I was doing BB lifts like everyday lol.

Aside from easing back into it, I work long hours.  I need something reasonable that I can stick to.  My basic thought is this:

Tuesday - Lower
Thursday - Upper
Saturday - Combined

Its not completely optimal, but I don't have the time/motivation to get into the gym 3x on the weeknights.  Also, I don't want to have to do full body warm-ups everytime I go to lift after work.

Those are just some preliminary thoughts. I ordered Practical Programming 3rd Edition, so I'm sure I'll have a million more ideas soon.

01/28/14

1. Squat
305x5
305x5  http://www.youtube.com/watch?v=9mOG98FH3NE
305x5  http://www.youtube.com/watch?v=a_P_47DDOLg

Notes
Didn't get to the gym until 8:45.  Instead of rushing, I did a nice warm-up and took my time getting some quality squat work in.

I thought all three sets were high quality.  I went slightly wider today with a little extra toe flare. I'm talking a few degrees at most but it made a difference.  I had some good drive out of the hole.  On the third set I start to get a little sloppy with the spine and hip break.  A couple of the reps I go into slight extension.  I'm fine with that level, I'd say its in the zone of normal.  I just don't like the sit-back break I started doing.

If I feel good on Saturday, 315x3x5.

1/27/14

1a.  Swings (70/53)
500 reps

1b.  Press (53)
4; 6; 3 . . . 65

1c.  Goblet (53)
5x10

1d.  Row  (53)
5x10

01/25/14

1.  Squat
295x5
295x5  http://www.youtube.com/watch?v=_23vUN9z6P8
295x5  http://www.youtube.com/watch?v=4T7qA_-S9lk

2a.  Swings
4 clusters 10, 15, 25, 50 (70 for first 3 sets) (400)

2b.  Pushups
3; 5, 9 x 4 clusters (68)

2c.  Chins
2, 3, 4 (36) (first set w/ 53 lbs weighted)

Notes
Squats felt good. Knees still drifting forward, I really don't know how to stop it.  Its not really bothering me.  Maybe its not possible with this stance.  I felt a solid groove today.
Most of the reps look smooth and relatively "easy" but they don't feel that way.  I guess I kinda forgot that squats are a really hard exercise. I'm getting soft.

Overall,  squats are starting to look a little more efficient. Just a single movement, up and down.

Got burnt out on swings.  Using the 70 for the first 3 sets is not easy.  I did my last 50 rep set with the 70.  My goal is for my final workout to be 500 with the 70.

1/24/14

1a.  Swings (70, 53)
5 clusters  - 10, 15, 25, 50 (500)

1b. KB Press (53)
5 clusters, 4, 4, 4 (60)

1c.  Goblet Squat (70)
1 set of 8 after each cluster (40)

1d. KB Row 53
1 set of 5 after each cluster (25)

01/21/14

1a.  Swings
5 clusters 70x10; 70x15; 53x25; 53x50 (500)

1b. One Arm Press
5 clusters 53x3; 53x3; 53x3 (45)

2.  Goblet Squat
70x5x5

Notes
Bumped up to the 70 pounder for the sets of 10 and 15.  It was much easier than I thought.  In a weird way, I almost liked it better than the 53.  The momentum felt good.  I have a huge imbalance between my left and right side when pressing. Never noticed it until now with some of the higher volume pressing.  My form is really improving with all this stuff.

01/20/14

1.  Squat
285x5  http://youtu.be/rRXK8Wu_2hE
285x5
285x5  http://youtu.be/Oc3y7FULPos

2a.  Swings (53)
10; 15; 25; 50 x 5 clusters (500 total)

2b.  Chins/Pullups
2;3;4 x 5 (45 total)

2c.  Pushups
4; 5; 7 x 5 (80 total)

Notes on Squatz
I can't believe that is me squatting haha.  They aren't perfect, but I'm pretty pleased.

First set.  I've got a super narrow stance there.  As a result, I get deep as fuck. The knees got more forward than I felt comfortable with though

Third set.  Moved the feet out about 1.5 inches and flared the toes a little more.  Less knee travel, although the knees still aren't setting as early as I'd like.  I felt a little more power with this setup, probably due to the fact that its a slightly shorter rom.  In any event, this was probably the best looking set of squats I've ever performed.  I'm going to keep working at it.

Stance. So, I've done a ton of experimenting with stance, and I've basically settled on feet width in the 3rd set.  They are ridiculously narrow as compared to some people, but every half inch wider I go, it puts more stress on my hip joints.  *shrug*  At this point, I really don't think its a mobility or movement thing. Or at least its not something I'm willing to hunker down and address/try to fix.  When I am at my loosest/most warmed up state, this is what feels natural.  I am probably limiting total poundages, but I really don't care about that anymore.  I got immense satisfaction from squatting tonight, so thats good enough for me.

01/19/14

1a. Swings
3 clusters for 300

1b.  Press
53x3 (9 total)

1c. Goblet Squat
25 total

Notes
Wanted to finish the swings from Friday night.  Did this in my living room.

01/17/14

1.  Squat
275x5; 275x5; 275x5

2a. Swings
200

2b. Chins

2c. Pushups

Notes on New Warmup
Friday night workout. Ran out of time to complete swings.  Squat was good, mostly due to the new warm-up approach.  After small amount of soft tissue and 3-4 stretches that combine hip/glute/thoracic stuff, I do:

4 Rounds:
1a. Swing x 25
1b. Goblet Squat x 5
1c. Windmill x 1
1d. Max contracted glute thrust
1e.  Max contracted side bridge.

This is the best warm-up for squats I've ever done.  I do the swings hardstyle with a deep, exaggerated stretch.  This loosens up the hams and gets my glutes going immediately.  Next, pop into the goblet squat.  By the second round, I'm getting ass to grass. Windmill opens up thoracic and stretches the shoulder and rotators.

The light bulb moment for me was adding in the max contraction glute thrust and side bridge.  I hold each movement for about 5-7 seconds.  What I think I'm doing (my theory) is literally squeezing my hip joints into place.  The dynamic movements beforehand get everything loose.  The contractions "set" my hips and pelvis.

This warmup is the culmination of 15+ months of pounding away at all this shit.  No one on this planet could have ever come up with this and say "Hey JB, this is the exact warmup you need to do."  Its not perfect, and I'll experiment, but the 4 rounds thing is fucking golden.  The entire warmup took about 15 minutes, including the soft tissue and stretches.

01/16/14

5 Clusters w/ 53lb KB:

1a. Goblet Squat
2; 2; 2; (30 total)

1b. Swing
10; 15; 25; 50  (500 Total)

1c. Goblet Squat
2; 2; 2 (30 total)

1d.  KB Press
2; 2; 2 (30 total)

2.  KB Row
10; 10; 10

Stats
49 Minutes
597 cals
Avg HR 127
Peak 165

Notes
Felt good. Swing efficiency increases with every session. My heartrate is dropping pretty fast in between sets.  This is good training for recovery.  Its fun to see how quickly aerobic capacity improves.

Threw in some goblet squats today because why not.  Took forever to get loose on those.  I'm now almost positive sitting at work is destroying my mobility.  I'm gonna order a kettlebell, have it sent to work, and then close my door during lunch and do a 10-15 minute mob session.  I frequently do little stretch sessions, but they are too haphazard. Sometimes I do it twice a day, sometimes nothing for 2 days.

I think Gabe's session w/r/t warming up with the actual movement is correct.  I like some of the stuff I do, but at this point I'm so tight I think actual movement is what I need to get loose.

01/14/14

1.  Squat
265x1; 265x2; 265x1; 265x1; 265x2; 265x1

2a.  Swing
500 reps

2b.  Chins
35 reps (2; 2; 3 x 5 clusters)

2c.  Pushups
70 (3; 4; 7 x 5 clusters)

Notes
Couldn't get warmed up on squats.  Actually spent more than usual (for a weeknight) on my warmup, soft tissue, etc.  My left hip starting impinging and my left hamstring started cramping.  lol.  Left hip impinging is what started this entire fucking debacle.  Tried everything I knew to get shit going and it just didn't work.  Finally said fuck it.  Took some vids but no point in posting them, I was sitting in the hole on every rep trying to find something that didn't hurt.

Swings took 60 minutes exactly.

01/11/14

1.  Squat
255x5; 255x5; 255x5; 255x5; 255x5

2. One Arm Farmer Walk (70)
40 yards l/r; 40 yards l/r

3a.  Swing (53)
5 clusters, 500 reps

3b.  Chin
30 reps

3c. Pushup
60 reps (+10)

4a.  Facepull
20; 20; 20

4b. Scaption
10; 10; 10

Notes
Long, but great workout.  I forgot the iPad so no videos.  Thats too bad, because I started dropping into the hole and my squats had actual spring.  Slightly widened stance felt pretty good.  I really have to think about forcing my knees waaaay out for every inch wider I go. Its crazy how even a half inch instantly produces better leverage. I just need to find the balance between movement efficiency and joint health.

In terms of squat programming, I've settled on linear 5x5, two sessions a week.  Just go up 10 pounds a session.  Although this weight is light in terms of my ceiling, its plenty heavy right now.  I'm sore as fuck today.  I could write all day about why I like straight 5x5.  In short, its the perfect blend between volume and intensity for general strength.

Swings, pushups, and chins felt good once I got going.  I switch every set in terms of grip.  Supinated, pronated, ultra wide to hands touching.  Feels good.  Shoulders are a little achy but the facepulls immediately after seem to help.

01/09/14

1a.  Cable Row
100x12; 110x12; 120x12

1b.  Plank
3 sets

2a.  Swing
100 reps 5 clusters (500)

2b.  Chin
30 reps

2c.  Pushup
50 reps

3a.  Facepulls
40 reps

Stats (Swings/chin/PU)
-62 minutes
-890 calories
-HR (update later)

Notes
Great session.  Today was the first day that I could feel the conditioning kicking in.  As dumb as it sounds, just hopping around on and off the bar and down to the floor really helps to loosen me up.  I felt good walking home.

01/07/14

1.  Squat
225x3; 225x3; 225x3; 245x3; 245x3; 245x3; 245x3 http://www.youtube.com/watch?v=alASJ28Gba8

2a.  Swing (53)
200 reps

2b.  Windmill (53)
1; 2; 3; 1; 2; 3

Notes
Squat felt better tonight.  Tried to do a more natural break and set the knees. I'm not sure if this is right, but pushing knees out seems to prevent travel over the toe.  Some guy came up to me (on his own) and told me I was squatting high.  Although these aren't the deepest squats in the world, they aren't fucking high.  And even if they were, I sincerely do not care.

Forget my heartrate monitor, so I kept swing volume low.  Really though, I just didn't want to be at the gym all night.

01/04/14

1.  Squat
225x5; 225x5; 225x5  http://www.youtube.com/watch?v=0SFGxAzxHk0

2.  One Arm Farmer Walk (70lb)
40yds x lf/rt;  40yds x lf/rt

3a.  KB Swing (53lb)
10; 15; 25; 50; 10; 15; 25; 50; 10; 15; 25; 50; 10; 15; 25 (350)

3b.  Pullups/Chins
1; 2; 3; 1; 2; 3; 1; 2; 3; 1; 2; 3; (24)

3c.  Pushups
2; 3; 5; 2; 3; 5; 2; 3; 5; 2; 3; 5 (40)

Stats for swings
638 Calories
44 mins
Avg HR 139
Peak HR 179

Notes
Good session.  Squat was better.  Vids to come. I woke-up with shooting pain in my lower back.  Took a while to figure out it was my psoas.  After extensive stretching and a 40 minute warm-up, I felt better.

Swings felt very efficient today.  I think all this bodyweight stuff is good for me.  I left the gym feeling good.

1/03/14

1a.  KB Swing (53)
10; 15; 25; 10; 15; 25; 10; 15; 25; 10; 15 (175)

2b. Pushup
2; 3; 5; 2; 3; 5; 2; 3; 5; 2; 3; 7 (40)

Stats
32 Minutes
358 calories
Avg HR 118
Peak 160

Notes
Came home and collapsed on my bed for like 30 minutes haha.  Its been cold as shit, and I couldn't bring myself to trudge over to the gym.  So I did this in my living room.  Just took it easy and worked on form.  I wanted to do a light session anyways. Tomorrow is squats, deadlifts, and then a big conditioning session.  Looking forward to great night's sleep.

1/02/14

1. Squat
225x3; 225x3; 225x3; 225x3; 225x3

2a.  KB Swing w/ 53lb
10; 15; 25; 50; 10; 15; 25; 50; 10; 15; 25; 25 (275 reps)

2b.  Press
135x1; 135x2; 135x3; 135x1; 135x2; 135x3; 135x1; 135x2; 135x3; 135x3 (21 reps)

Swing/Press Stats
-35 minutes
-538 calories

Notes
Squats were meh.  I was rushed and the gym was overflowing with all the resolution peeps. It was hard to get going and take videos.  Saturday morning will be better.

Hands are torn up from the swings.  I'm tired.  I hope to hit 300-350 tomorrow, and then 350-400 on Saturday.  Monday I'll give 500 a shot.

12/31/13

1a.  Kettlebell Swing
10; 15; 25; 50; 10; 15; 25; 50 (200)

1b.  Chins
1; 2; 3; 1; 2; 3 (12)

Stats
20 minutes
283 calories
Peak HR: 175
Avg HR: 139

Notes
Doubled the swing volume yesterday.  The 50 rep sets are killer.  Really tough on the grip and lungs.  Obviously the chin volume is low, but when I get up to the 500 rep  swing sessions, that will be 30 reps. (5 clusters of 6 reps).  Also, I'm going to add reps, so that eventually I should be up around the 50 rep range.

I haven't decide what strength movements I'm going to do.  So far, these are in the running:  chins, pushups, presses, squat, deadlift.  With regard to squat, I think I may start the day with that movement, rather than supersetting.  Although the original program calls for 4 separate days, I may prefer to just do an A and B day.  When I do stuff  like this, I love the simplicity.