sorta SS?

bounced around the weight room with a few things in mind to do:

deadlift: ~7x1 working up to 275# (PR), then 1x5 @ 235#
bench press: warmups then 3x5 @ 140# (PR)
OHS: cannot even drop down into a squat with the bar overhead, must work on this
C&J: worked on form/grip a lot, up to ~3x3 @ 115#
inclined bench: warmups + 3x5 @ 95# (last set did 10 reps)
barbell shrugs: 3x6 @ 275# (sets were slightly broken due to sweaty grip and hunks of raw meat hanging off my hands where my calluses used to be)
ghd situps: 3x15
ghd back extensions: 3x10

i love lifting sooo much more than running...

f my hip

ss day 12. took a few extra days off after last week on account of my hip/shoulder killin me.

1x5 squat @ 205
3x5 shoulder press @ 105
3x5 power cleans @ 125
3x5 bench press @ 135 (last set @ 130)
3 sets of chinups to sorta near failure (10-6-4)

laid off the squats after 1 working set. i must be doing something incredibly wrong somehow, but i dont get it because my form is symmetrical and only my left hip ever hurts.

ss 11

i love getting out of work early and being the only one in the weight room for 2 hours...

3x5 squat @ 210 (fail, see below)
1x5 deadlift @ 245 (much easier when i havent just done 3 sets of squats)
3x5 bench press @ 130
3x5 shoulder press @ 105 (fail, push pressed the last two reps)
3x5 incline bench press @ 115 (5-5-4)
3x5 shrug @ 255
3x15 GHD situps superset with back extensions (doing these properly now, much more difficult)

got some crushing hip pain when i got to my working load in squats. it seems i can work through it when i have at least 2 days in between workouts, but 205 on monday really took some effort. i hope this is some common problem and theres an easy fix, and not some latent injury.

found this pretty cool:



lots of progressions for gymnastic skill stuff.

ss day 9

3x5 squat @ 200
3x5 bench press @ 125
3x5 deadlift @ 215
3x15 GHD situps
2x10 chinups
1x10 GHD back extensions

crushed the bench press sets, gonna up it to 130 friday. GHD back extensions are my newfound interest. gonna crank those out every workout from now on, along with the situps to get some non-pussy core strength. also, starting 5x20 pushups 6 days/week (+2 pushups/week) as and assistance exercise for my pussy-ass bench.

gonna try to take some vids this weekend for some critiquing on the cf boards. probably gonna wear compression shorts and stuff some socks in my crotchular region.

ss day 8

warmed up with some MWOD lower body stuff

3x5 squat @ 195
3x5 push press @ 110 (5-5-3...stupid weak trunk)
3x15 GHD situps
2x10 dead hang pullups
3x5 power clean @ 95 (this doesnt really fall in line with my programming, i just had some gas left in the tank when i was done with my shit and wanted to work on form)

gonna dial back the incremental increases on my lifts to 5#/workout for squat/PC and 2.5# for bench/PP. I'll leave deadlift at 10# for now, while I work on doing GHD back extensions and situps for core strength. That's definitely my weak point in deadlift and PP.

day 7

more ss stuff from yesterday:

MWOD warmup

3x5 squat @ 185
3x5 bench @ 125
3x5 power cleans @ 115 (felt good, the movement is feeling more natural)
2x10 chins
2x10 knees to elbows

I ate 1.5 lbs of rare steak last night...my body is producing some god-like flatulence.

So pumped to watch some espn3.com I wish it was on the ocho, just because that would be cool.

ss day 6

reset loads:

3x5 Squat @ 175
3x5 bench @ 130 (5-5-4)
3x5 push press @ 95

3x10 chinups
3x10 GHD situps

hip pain when i get back up to the standing position in squat...what's all that noise about?? should have reset the bench down further...wasnt really a reset.

horse shit

SS day 5:

3x5 squat @ 205 (fail: 4-4-3)
3x5 bench @ 135 (fail: 4-4-3)
1x5 deadlift @ 205 (poor form on the last 2-3 reps)
10-9-8 chinups
2x10 GHD situps

MWOD shit: did the first part of that last shoulder mwod early this morning (stretch band hanging off pullup bar etc). Warmed up with hip/hammy mwod shit for 10 min or so before lifting. Gonna finish up that shoulder mwod later with the rolling around on lacrosse ball on your rear delt.

I think i've officially stalled out on all my lifts...pitiful. Gonna reset working loads back 10-15%. Rippetoe is full of shit, i'd beat his ass but his program is full of lies and can't get me strong enough to do that...catch 22.

this was 2 days overdue :(

SS day 2:

3x5 squat @ 185
3x5 push press @ 95
3x5 power clean @ 115

3x15 knees to elbows
3x8 chin ups

really liked working on push press and power clean form. my weak points are wrist positioning in the push press and the rack position in power clean. looking forward to some wrist mobility wods. fun nonetheless.

mwod shit to come this evening during the chilling:

more mwod stuff, ss to follow

I want to get on a MWF ss routine, so i'm postponing today's ss workout till tomorrow.

Did this MWOD today:



Was just as painful/difficult as the first time i did the shin on wall one. I think I found a new goat to concentrate on, along with my shoulder mobility. I also worked on the shoulders for awhile with the grabbing the vertical pole behind your back mwod from a few days ago.

temporary change of direction

did a starting strength workout today, I'm gonna hop on that bandwagon again for 6 ish weeks and make a good go at it. see comments for rationale.

3x5 back squats @ 170
3x5 bench press @ 125
3x5 deadlift @ 185