Piss and Vinegar

[lweaver]

So since I bought my house in November I've been pretty horrible at getting my shit together and getting myself to the gym. Recently I've managed to get my ass in gear again, and have been consistent the past two weeks. I noticed some loss of strength which is quickly coming back. Here are a few highlights as to where I'm currently at; will be followed by a list of goals to hit by the end of the summer. To be honest I thought it would be a lot worse...

Bench 225x8
Sumo Deadlift 315x5, 365xfuckin 0
Squat 315x10 easy
Seated OHP 135x7
Pullups BWx8
Zercher Squats 225x10


Goals
Bench 225x15, 325x1
Squat 315x20, 425x1
Deadlift (Sumo) 385x1
Deadlift (Conventional) 365x1
Deadlift (Pyramid) 455x1
Seated or Standing OHP 135x15, 175x1
Barbell Shrugs 315x10 without loss of grip
Pullups BWx15
Zercher Squats 315x5

Also have really improved my nutrition. Now that I have my own place I'm able to batch cook meals for a few days at a time, so I'm getting a lot more protein, good fats and whole grains incorporated into my diet.

Again, not following a specific program, just focusing on compound lifts with some accessory work.

Still horrible with deads, it's gotta be form related at this point-theres no reason I shouldnt be pulling at least what I can squat...

Need lots of input to hit those PR's!

 

[moya]

if i saw a video of your deadlift id bet i could help you get it up fairly easy...
also, i would choose either sumo or conventional and perfect your technique in either... i know its just 'reaching down and picking up a barbell' in theory, but it can be a very technical lift... youre probably got shorter arms? it may also be an issue with leverage that has no easy way out...

 

[lweaver]

I think I just need more practice with deads as well as getting my shoulder behind the bar more.

Did shoulders yesterday and chest/tris today since my back is still shot. Chest presses felt super heavy today.

5/14 Shoulders
Seated OHP
95x12
135x9
145x5 PR
155x5 PR The last rep took forever but it was locked out.

Arnold Press (slow and controlled)
35x10
30x12
25x10

Opted out of Shrugs because I had deadlifted the day before, just did some RTC work.

6/15 Chest/Tris

Flat Bench
45x20
135x10
185x10
205x8
225x5

I thought I was gonna be able to keep each set at ten reps but that pyramid sucked. I think Im just gonna start a basic 5x5. Will probably start with 215 and add 5 lbs every week unless someone has a better idea.

Dips
BWx10
BW+35 lb chainx7x3

Will be keeping these for awhile...

Reverse Pulldowns
Whatever the rack isx10, 10, 7

I'd love some input as to ideas to get the flat bench up besides not working it after OHP day. The OHP itself is on track...

Tomorrow is squat day, I plan on getting to the gym in the AM and starting with back squats, will probably keep the back squats light to moderate. Even though its one of my better lifts I really want to consolodate form and increase the weight slowly this time around. I'll follow up with Zercher squats then move on to some other lifts (ideas guys) if time allows it.

I'm sort of feeling things out, looking for input. Maybe I'll actually get a steady schedule and lifting template going here.

 

[lweaver]

Squat Day went like this...

Back Squat
135x10
225x10
315x11
325x5

Zercher Squat
225x15

Today was Chest, another short one...need to get up earlier

Flat Bench
135x5
185x5
215x5
215x5
215x5

Went Smoothly enough, 220 next session.

Dips
BW+35x10 supersetted w/ BWx3
BW+35x7 supersetted w/ BWx2
BWx10

 

[lweaver]

So last night was shitty YMCS "squat" night, I don't wanna talk about it.

Today-Shoulders

Seated OHP
95x10
135x10
155x3
165x2 PR

Machine OHP
100x10
150x9
150x8

Arnold Press
40x8
45x5-->35x3-->25x3

Lateral Raise
30x10-->25x5

Face Pull
2x12

Dumbell Shrugs
100x10
110x10
120x5 (grip slipped from the sweat)

Not bad, OHP is coming along. Once I hit my goal of 175 I'll probably transition to standing OHP.

Not sure what kind to go with? IMO Military decreases the load you can handle, I'm not comfortable with a narrow stance. I'm thinking either a normal stance OHP or a push press?

 

[lweaver]

Also, heres bench day from a few days ago

Flat Bench
135x5
185x5
215x5
215x5
215x5

220 next session.

3 sets dips with 35 lb chain supersetted w/ BW dips.

That is all.

 

[lweaver]

Also, I've been working with CoC to help get my grip strength up.

Started out able to close the #1 in my right hand only one and only able to get a few reps on the trainer in my left hand.

Yesterday I took a break at work and worked grip like I do 3+ times a week

Left Hand
#1x3-5 for 3 sets
Trainerx12

Right Hand
Trainerx15
#1x20
#1x15
#1x14

Was able to close CoC#2 for a single.

While my left hand is lagging, I can feel a difference and have better control over barbells and DB's since I've gotten some improvement. I have little smokey fingers but I'm still hoping to get certified with the #3 eventually.

The girl wants to go to the shitty YMCA tomorrow, I should at least be able to get upper back done...

 

[ExtraMile]

In your first post it says your sumo deads are at 385, your conv. pulls at 365 and pyramid deads at 455

what are pyramid deads?

 

[lweaver]

Those are goals, not there yet.

Pyramid bar, also known as a trap bar.

 

[lweaver]

Started reading Starting Strength by Mark Rippetoe, really helped my deads.

Conventional Deads
135x5
225x5
325x3
375x1 PR
395x0

Neutral Grip Pullups
BWx9
BWx7

Bent Over Barbell Rows
135x10
155x8x2

Can't do a proper GHR yet...

Cheat GHR
3 sets of 8

Really psyched about the deads, felt my back rounding with 395 so I'm gonna try again next week with a longer rest period.