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Snatch: up to 40kg, god my rear delts are so undertrained they just pump up and hurt too much to continue
Squat; 180kgx2x5 (PR)
I've squated 180x3 before but I was heavier, they were higher, rested 5 mins between sets and I was fresh and was first exercise in the day. This time I rested 2 mins and they felt easy, after snatches and FS yesterday. Once I can hit 190x3x5 I'll try 220 and 230 (3x bodyweight squat, 500 pounds, RAW so overall pretty badass). I think that should be by late february/begining march. Also there is finally gonna be a raw powerlifting nationals (24 may), going for the win overall.
"Once you start making PR's in a fatigued state you are making some real progress" - John Broz.
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infinity21
Canada6683 Posts
It's weird cause I could make good PRs in a fatigued state and then when I'm fresh, I do worse 
Seems to be the case with squats anyway
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On February 04 2014 19:57 MtlGuitarist97 wrote:
My bench is stalling really badly though. I seriously cannot improve the bench to save my life. Maybe I need to just focus on form, but I don't know why I'm not progressing at all on this lift.
i remember when i started having huge protein intake (100-120g) for a while, it appeared to help my bench a lot.
i saw steady progress when i worked up to 8 reps instead of 5 before moving up weight. you get to see progress more readily (+1 rep per session is better than being stuck at 3x5 for a month feeling like shit), and have a LOT less stress when it comes to moving up the weight
like this:
day1 80kg 5-5-5
day2 80kg 6-5-5
day3 80kg 6-6-6
day4 80kg 6-7-5
day5 80kg 7-7-7
day6 80kg 8-8-8
day7 - 85kg 5-5-5
i know a month for 5kg sounds stupid but in 6 months thats taking you from 70kg to 100kg 3x5 without a hitch
im currently still back down to 90kg 4-4 due to christmas doto but excited about moving on . next session i will kill someone if i dont go 5-5-5
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Also, I get so fucking hungry after I lift. Does this happen to anyone else?
Today I did:
3x5 squat @125 lbs
1x3 sumo DL @205 lbs
3x6 pull ups @BW + 25 lbs
3x5 dips @BW + 25 lbs
Also, here are some form check videos since I haven't done them in a long time. Two are squat videos (one's a warm up set the other's a work set although the weight's not much different) and one's a sumo deadlift.
+ Show Spoiler +
I know that my squat form still isn't "good," but I think it's getting better as I keep mobilizing.
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i have a feeling u wud benefit from hip mobility
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On February 06 2014 06:20 FFGenerations wrote:
i have a feeling u wud benefit from hip mobility
I would greatly 
I'm still in the process of mobilizing, but I'm incredibly tight. Tight spine, tight hips, tight hamstring, tight calves/ankles, tight everywhere except my shoulders and chest (as far as I know, and I'm probably tight there as well T_T).
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u can get an exercise ball from local superstore/fitness store . i dont recommend the cheap Amazon ones, mine is crap and has a hole in
![[image loading]](http://i.imgur.com/f4hlbyY.jpg)
exercise ball is pretty comfy as it supports your back well with pressure outwards. i rest my head on bed/pillows behind me when not in stretch position
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infinity21
Canada6683 Posts
aww yeah 4 plates 
![[image loading]](http://i.imgur.com/pLC0RAu.png)
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Aww yea tl shirt represent.
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On February 06 2014 10:22 infinity21 wrote:aww yeah 4 plates
Honestly I'd be worried about cracking my floors :/
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Clean up to 100kg, my shoulder/triceps just can't take it anymore. Also feel my entire back cramped up.
FS: 125kgx2x5 (PR) (got easier as shoulder pain reduced, it is awesome to PR everday, in pain)
Guess tomorrow I'm replacing snatches with some jumps and forearm work (cant really do anything else). Hopefully now that I'm wolverine I'll just need a few days off to pull again.
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@infinity damnnnnnnnnnn
On February 06 2014 11:14 GoTuNk! wrote:
Clean up to 100kg, my shoulder/triceps just can't take it anymore. Also feel my entire back cramped up.
FS: 125kgx2x5 (PR) (got easier as shoulder pain reduced, it is awesome to PR everday, in pain)
Guess tomorrow I'm replacing snatches with some jumps and forearm work (cant really do anything else). Hopefully now that I'm wolverine I'll just need a few days off to pull again.
Wtf is wrong with your shoulders/triceps in the clean? The front rack position?
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On February 06 2014 11:35 decafchicken wrote:@infinity damnnnnnnnnnn Show nested quote +On February 06 2014 11:14 GoTuNk! wrote:
Clean up to 100kg, my shoulder/triceps just can't take it anymore. Also feel my entire back cramped up.
FS: 125kgx2x5 (PR) (got easier as shoulder pain reduced, it is awesome to PR everday, in pain)
Guess tomorrow I'm replacing snatches with some jumps and forearm work (cant really do anything else). Hopefully now that I'm wolverine I'll just need a few days off to pull again. Wtf is wrong with your shoulders/triceps in the clean? The front rack position?
The pulling. My muscles/ligaments there were not as developed as the rest of my body. Anything slightly heavy and I feel inflamation and pain all over. I can front squat okish.
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On February 06 2014 12:04 GoTuNk! wrote:Show nested quote +On February 06 2014 11:35 decafchicken wrote:@infinity damnnnnnnnnnn On February 06 2014 11:14 GoTuNk! wrote:
Clean up to 100kg, my shoulder/triceps just can't take it anymore. Also feel my entire back cramped up.
FS: 125kgx2x5 (PR) (got easier as shoulder pain reduced, it is awesome to PR everday, in pain)
Guess tomorrow I'm replacing snatches with some jumps and forearm work (cant really do anything else). Hopefully now that I'm wolverine I'll just need a few days off to pull again. Wtf is wrong with your shoulders/triceps in the clean? The front rack position? The pulling. My muscles/ligaments there were not as developed as the rest of my body. Anything slightly heavy and I feel inflamation and pain all over. I can front squat okish.
I can tell you I get some pretty serious wrist and palm pain after an hour of clean and jerking. I think it's pretty normal, considering the explosive nature of the workout.
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Been having a rough few weeks. Got really sick, got over that and then it was Lunar New Year so the gym was closed for 4 days... then I lost my job. But I got a new job closer to my house and more pay... I got the call when I was at the gym, and I definitely finished my workout strong. Did 115 kg double overhand grip which is my highest like that (pulled 125 kg with mixed grip and really really shitty form). I also think maybe I'm ready to go up to 55 kg OHP from 50 kg (2.5 kg minimum plates is annoying for stuff like OHP - need to buy 1.25 kg or pound plates and bring em in...)
I also weaned myself off of melatonin every night to fall asleep (I was taking it for stress/anxiety reasons) and now I feel I'm sleeping better.
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Bench 3x5 pr at 200lb. Only the last rep was a struggle, 100kg here I come.
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On February 06 2014 12:04 GoTuNk! wrote:Show nested quote +On February 06 2014 11:35 decafchicken wrote:@infinity damnnnnnnnnnn On February 06 2014 11:14 GoTuNk! wrote:
Clean up to 100kg, my shoulder/triceps just can't take it anymore. Also feel my entire back cramped up.
FS: 125kgx2x5 (PR) (got easier as shoulder pain reduced, it is awesome to PR everday, in pain)
Guess tomorrow I'm replacing snatches with some jumps and forearm work (cant really do anything else). Hopefully now that I'm wolverine I'll just need a few days off to pull again. Wtf is wrong with your shoulders/triceps in the clean? The front rack position? The pulling. My muscles/ligaments there were not as developed as the rest of my body. Anything slightly heavy and I feel inflamation and pain all over. I can front squat okish.
Ah okay. Yeah olympic lifting really hits all your connective tissue strength you didn't know existed and often gets neglected. My shoulders are still playing catch up with my strength on the jerk and snatch.
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2 goddamn fucking months since doing it (due to what 3 weeks no lifting over christmas???), again bench press back to 90kg 3x5 . didnt feel as heavy as before tho which is nice
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Been really cold around here and my knees have been unhappy with that a few times over the last few weeks. Any suggestions for good knee sleeves/other ways to keep knees warm?
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decafchicken wrote August 2013:http://www.jackalsgym.com/store.aspx?cat_id=RHI'd either get a) the blue knee sleeves, b) the patella strap, or c) just some basic ace-wraps Just something to keep your knees warm and patella in place (the pain comes from it moving in and out of place causing inflammation iirc)
Personally don't have any experience with any but I'm mildly interested myself.
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EPT
