I
imported_fearfactory
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Squats 1x5x265, 1x5x280, 1x3x280
I
imported_fearfactory
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Squats 1x5x285, 1x5x225, 1x2x285
OH Press 1x5x155 (2 reps were push press), 1x5x140, 1x5x145
DB Bench 3x5x90
Low Row 1x5x160, 2x5x175
had someone watch me and I was getting below parallel on my 1st set of squats. did a lighter set ATG to reset form and then did 2 reps w/ 285 that were completely full squats...then I failed on the 3rd rep.
edit: made a typo on 1st set of squats
OH Press 1x5x155 (2 reps were push press), 1x5x140, 1x5x145
DB Bench 3x5x90
Low Row 1x5x160, 2x5x175
had someone watch me and I was getting below parallel on my 1st set of squats. did a lighter set ATG to reset form and then did 2 reps w/ 285 that were completely full squats...then I failed on the 3rd rep.
edit: made a typo on 1st set of squats
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imported_fearfactory
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Pendlays 2x5x245, 1x5x215
Lat Pulldowns 1x5x175, 1x5x160, 3x5x145
Low Row 2x5x175, 1x5x160
Dips 3x10xbw
Lat Pulldowns 1x5x175, 1x5x160, 3x5x145
Low Row 2x5x175, 1x5x160
Dips 3x10xbw
_tim
Well-Known Member
<div>
(fearfactory @ Feb. 25 2008,20:19)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">did a lighter set ATG to reset form and then did 2 reps w/ 285 that were completely full squats...then I failed on the 3rd rep.</div>
Isn't it amazing when you reset form and then try a few heavy reps? That will point out any weakness in your secondary muscles in no time flat - or parts of the lift where form perhaps is breaking down due to the load involved God knows we all have had those moments!
Looks like you are making nice consistent progress, FF. Keep it up!
(fearfactory @ Feb. 25 2008,20:19)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">did a lighter set ATG to reset form and then did 2 reps w/ 285 that were completely full squats...then I failed on the 3rd rep.</div>
Isn't it amazing when you reset form and then try a few heavy reps? That will point out any weakness in your secondary muscles in no time flat - or parts of the lift where form perhaps is breaking down due to the load involved God knows we all have had those moments!
Looks like you are making nice consistent progress, FF. Keep it up!
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thanks Tim, I feel like this cycle hasn't exactly seen personal records. but I feel healthy and am not having any injury trouble at all.
was reading strengthmill about Pendlay Rows (BB Bent rows) and the danger of too heavy a weight causing form breakdowns thereby negating the exercise's efficiency. so I backed off the weight on that exercise today and compared video, I couldn't tell much of a difference. and it felt good, so I'm going to up the weight a few pounds next time.
was reading strengthmill about Pendlay Rows (BB Bent rows) and the danger of too heavy a weight causing form breakdowns thereby negating the exercise's efficiency. so I backed off the weight on that exercise today and compared video, I couldn't tell much of a difference. and it felt good, so I'm going to up the weight a few pounds next time.
I
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Deadlifts 1x6x385, 1x1x395
DB Bench 2x10x90
I was kind of surprised to get 10 reps w/ the 90's, mainly because I struggled to get 3x5 on the 25th. Attribute that to not doing OHP's first. Should've gone 3x5 w/ 95's today, but oh well.
Did a fair amount of arm curls today for the heck of it.
bw 231
DB Bench 2x10x90
I was kind of surprised to get 10 reps w/ the 90's, mainly because I struggled to get 3x5 on the 25th. Attribute that to not doing OHP's first. Should've gone 3x5 w/ 95's today, but oh well.
Did a fair amount of arm curls today for the heck of it.
bw 231
I
imported_fearfactory
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OH Press 1x5x135
Power Clean + Strict Press 1x5x155
Power Clean + Push Press 1x5x190 (max stim ~30 secs m time)
Front Squats 1x5x135, 1x5x155, 1x5x175, 1x5x190
finally got the hang of front squats today! was having a lot of trouble resting the bar on the front of my shoulders, but it clicked today. I'm psyched about it!!
Power Clean + Strict Press 1x5x155
Power Clean + Push Press 1x5x190 (max stim ~30 secs m time)
Front Squats 1x5x135, 1x5x155, 1x5x175, 1x5x190
finally got the hang of front squats today! was having a lot of trouble resting the bar on the front of my shoulders, but it clicked today. I'm psyched about it!!
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imported_fearfactory
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thanks tim, much appreciated!
I forgot to mention that I failed on two of the push press reps. so...I tried 7 times and succeeded 5. that makes for 7 powercleans and 5 pushpresses w/ 190 + 2 failed pushpresses.
I forgot to mention that I failed on two of the push press reps. so...I tried 7 times and succeeded 5. that makes for 7 powercleans and 5 pushpresses w/ 190 + 2 failed pushpresses.
<div>
(fearfactory @ Feb. 28 2008,18:10)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">finally got the hang of front squats today! was having a lot of trouble resting the bar on the front of my shoulders, but it clicked today. I'm psyched about it!!</div>
Great stuff FF.
It took me a while before I felt comfortable with the bar out front. I think improving my wrist flexibility has helped a lot (although it needs to improve further as they still take a beating) as it allows me to keep my elbows up higher which raises the delts higher and keeps the bar off your clavicles and your sternum. Still, once the loads get heavy it becomes really hard not to allow your spine to flex forward. From watching other people's vids it seems that some flexion is inevitable when you are really pushing it.
Good work on the other lifts too.
(fearfactory @ Feb. 28 2008,18:10)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">finally got the hang of front squats today! was having a lot of trouble resting the bar on the front of my shoulders, but it clicked today. I'm psyched about it!!</div>
Great stuff FF.
It took me a while before I felt comfortable with the bar out front. I think improving my wrist flexibility has helped a lot (although it needs to improve further as they still take a beating) as it allows me to keep my elbows up higher which raises the delts higher and keeps the bar off your clavicles and your sternum. Still, once the loads get heavy it becomes really hard not to allow your spine to flex forward. From watching other people's vids it seems that some flexion is inevitable when you are really pushing it.
Good work on the other lifts too.
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imported_fearfactory
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thanks very much Lol. I don't have issues w/ my wrist flexibility...but I DO have trouble w/ leaning forward on back squats, so I imagine this trouble will surface while doing fronts.
also Lol, if you read this, I have to admit fibbing to you. I "said" that my PR for OH Press was 3x165....after reviewing my logs I see that it was actually 2x165.
also Lol, if you read this, I have to admit fibbing to you. I "said" that my PR for OH Press was 3x165....after reviewing my logs I see that it was actually 2x165.
I
imported_fearfactory
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Squats 1x5x225, 245, 265, 285 (clustered 285 3+2), 1x1x305, 1x1x320 (PR by 5#)
OH Press 1x5x145, 1x4x155
Power Clean + Push Press 1x5x205 (max stim, failed 3 of the push press attempts)
DB Bench 4x5x95
Pendlays 1x5x205, 1x5x215, 2x5x235
edit- I was doing 1 leg squats (pistols?) over the weekend. In my opinion, this is a good movement to practice form, flexibility, and balance. They made my abs sore (which probably isn't saying much!) .
OH Press 1x5x145, 1x4x155
Power Clean + Push Press 1x5x205 (max stim, failed 3 of the push press attempts)
DB Bench 4x5x95
Pendlays 1x5x205, 1x5x215, 2x5x235
edit- I was doing 1 leg squats (pistols?) over the weekend. In my opinion, this is a good movement to practice form, flexibility, and balance. They made my abs sore (which probably isn't saying much!) .
Fantastic workout FF. Congrats on the squat PR. More than three plates a side is a great feeling ain't it?
Great P Rows and Presses too.
I imagine that doing OH presses prior to C & P is what scuppered your push presses but then again, that's a pretty darn heavy push press.
I find the jerk part of a C & J is a fair bit easier than the clean so I must try a push press too as a comparison next time.
I imagine that doing OH presses prior to C & P is what scuppered your push presses but then again, that's a pretty darn heavy push press.
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really appreciate your comments fellas. I felt good on Monday, I'd slept for 10 hours on Sunday night, was completely stress-free, well-fed, and ready to start the 3rd week of 5's.
wish every day was like that!
Colby,
I'm sure you'll pass 300 w/ ease once you get the rest of your equipment.
that reminds me, I bought this power rack from ebay. I'll have to get some saftey bars (I think I'll hit a local welding shop), but what do you guys think? it came to ~ $250 shipped.
wish every day was like that!
Colby,
I'm sure you'll pass 300 w/ ease once you get the rest of your equipment.
that reminds me, I bought this power rack from ebay. I'll have to get some saftey bars (I think I'll hit a local welding shop), but what do you guys think? it came to ~ $250 shipped.
I
imported_fearfactory
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Deads 1x1x315, 1x3x405, 3x3x335
BB Bench 1x5x185, 205, 225, 235 (clustered 235 3+2)
Lat Pulldown 1x5x130, 145, 160
Low Rows 1x5x160, 170
parallel grip Pull Ups 1x2xbw
chins 1x2xbw
my pull up strength is laughable...
BB Bench 1x5x185, 205, 225, 235 (clustered 235 3+2)
Lat Pulldown 1x5x130, 145, 160
Low Rows 1x5x160, 170
parallel grip Pull Ups 1x2xbw
chins 1x2xbw
my pull up strength is laughable...
<div>
(fearfactory @ Mar. 05 2008,13:10)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Colby,
I'm sure you'll pass 300 w/ ease once you get the rest of your equipment.
that reminds me, I bought this power rack from ebay. I'll have to get some saftey bars (I think I'll hit a local welding shop), but what do you guys think? it came to ~ $250 shipped.</div>
Well, I will first have to focus on a 200 lb squat in the summer.
The rack seems a bit rusty, but nothing bad that will let it fall apart. It could use a good clean, sand, and paint job once you get it. What is the weight capacity?
(fearfactory @ Mar. 05 2008,13:10)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Colby,
I'm sure you'll pass 300 w/ ease once you get the rest of your equipment.
that reminds me, I bought this power rack from ebay. I'll have to get some saftey bars (I think I'll hit a local welding shop), but what do you guys think? it came to ~ $250 shipped.</div>
Well, I will first have to focus on a 200 lb squat in the summer.
The rack seems a bit rusty, but nothing bad that will let it fall apart. It could use a good clean, sand, and paint job once you get it. What is the weight capacity?