Week 1
FRIDAY
Low clean pulls 1x5 (after warm-up w/ power cleans): 275
Push press 1x5: 165
Speed dl's off two plates (stacked) 1x5: 275
Chinups (palms in, narrow grip) 3x5: bw
Comments:
-Overall today was awesome. Form is coming together on these new lifts and I didn't go too heavy. It was tempting, but I resisted.
-Clean pull form is better but not great (as far as I can tell- I need to get a vid to critique). My power cleans seem to be improving. I only worked up to triples w/ 185 but I was very careful to be PERFECT with them, since the things I was doing wrong were diagnosed as "minor". There's just something about leaving my arms just hanging for the low pulls that feels foreign. Weight progression for low clean pulls was 2x5 at 225, 2x5 at 255, then 1x5 at 275.
-Push press was night-and-day different. Thanks madcow!! The proper orientation of my head through the different phases of the movement really smoothed things out. I'm poised for some hefty increases on these. Weight progression went: 2x5 at 135, 2x5 at 155, 1x5 at 165. I thought it would be silly to start with like 95 lbs. and jump up at equal increments so I just kept the spread a bit narrower. I doubt there was much (if any) additional systematic fatigue of consequence at these weight levels.
-I used a similar weight progression for speed dl's. It went: 2x5 @ 225, 2x5 @ 255, and 1x5 @ 275. Even though these aren't "complicated" per se, they seemed to feel better today. I had no intentin of going up to 275, but 255 felt virtually no heavier than 225. I damn near came off the plates I was standing on on my first rep w/ 225

. BTW this is the only time I've actually been glad we have the damn rubber coated hexagonal plates- two stacked is quite stable. These seem to work the grip quite a bit more than regular old dl's.
-I would have done 5x5 for chins but 2 more sets would have made me late for work. You really can't make an excuse for being late when you start at 5 and get there at 3 to lift
