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.