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.