Hedgelifting

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Deadlift	230 4/4	Easy but it was late and that sucked.
Bench	160 4/6	Not bad.
Underhand Grip Barbell Rows	95 8-10/3	Just because. Maybe should've been 105, maybe shouldn't have been there. I'm too weak and fat for chinups and this is something.

Probably should review the Good Book for deadlift and bench set up. And squat. And press.

Mucked around with front rack. I like the wider grip but I can't get it very secure...

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Squat	2's - 230, 245, 260 1's - 275, 290	Super easy.
Press	2's - 100, 110, 120 1's - 125, 135	Easy.
Underhand Barbell Rows	115 8/3	At the upper limit of what I could do with decent form. Maybe I should just row every time for a while?

Bar moved fast for all of these, but I am having trouble keeping tension. I haven't needed to put on belt yet.

The cue of the day was "serratus." Thinking about tightening that made everything better. Of course, I remembered about that after presses... (which were done first). Tried it with front rack and it was just lovely. Lost it when I tried to front squat squat, but the push press was decent.

IIRC it occurred to me to use it as a cue from Starr's articles.

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Deadlift	260 3/3	Eh. Easy but setup was not so solid.
Bench	187 3/5	Easy but I actually had to pay attention. Set up was mostly solid.
Underhand Barbell Rows	125 5/4	Getting the hang of these.

In other news, I signed up for a charity meet thing. It's on April 28th.

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Breaking News

Training sucked, didn’t lift in the meet.

Touching the barbell again. This time with more volume.

Monday

• Snatchy things
• Jerky things
• Deadlift of some sorts

Tuesday

• Highbar
• Bench
• Chins

Thursday

• Jerky things
• Snatchy things
• Press

Friday

• Highbar
• Bench
• Chins

Details are kind of vague. Basically getting used to Olympic lifts, getting stronger otherwise. next week will pair snatch and press. Jerk and press in one day was a poor choice. Probably will murder myself with volume and poor recovery.

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* Power Clean+2 Power Jerks: 95lb 1/8 at 1:30 min per set
* Snatch, proper: 65lb 1/10, on the minute
* Press 95lb 4/5 at 2:00 min per set

Jerks are finally clicking, if next Monday goes well, I'll bump up the weight. Narrowing the grip a finger seemed to have worked well.

First 7 reps of snatch went well. Bottom position was stable and consistent. Last 3 were a bit forward, I think, because I felt it in lower back.

Press was easy and clunky. I clean each set and couldn't figure best way to transition from racking the clean to pressing. On the first 2-3 sets things would get fuzzy at the top of the first rep. Settled on the StSt-narrow grip, though cleaning that is annoying. Also, I'm trying to avoid the limbo of StSt press. Dunno what I'm going to do with it programming-wise. Ascending triples to a max and two back-off sets of 7 sounds "reasonable" atm.

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As I was writing the above, I think, I figured my program for the next little while:

Monday	Power Clean + Power Jerk 1+2/7 at 2 min per set. Snatch 1/10 on the minute or so. Some sort of pull 3/6 at 3 min per set. (a)
Tuesday	High Bar Squat 5/6 at 3 min per set Bench Press 5/7 at 2:30 min per set Chins: Waves at 1 min per set.
Thursday	Power Snatch + Overhead Squat for 15 reps of each total at 2 min per set, in about 7 sets. Clean + Power Jerk 1/10 at 1:30 min per set. Press 3/3 5/2 at 2 min per set. (b)
Friday	High Bar Squat 3/6 at 3 min per set Bench Press 3/7 at 3 min per set Chins. 3 (?) AMRAP sets.

Intervals will probably get adjusted until I find something that works.

Goal for the quick lifts is practice. I'm tempted to bump the weight once things get "easy" (LP is all I know) but maybe I should bump reps instead. At least for the next month or two. Then test and re-evaluate.

I tried density sets for chins over the past couple weeks but I'm not a fan of how the last couple sets feel. I can get about 20-25 in 10 minutes. But I'd rather take slightly longer and do all with better form.

(a) Maybe, this will be just a "back" slot and I'll do rows or something.

(b) Yes, I changed my mind from the previous post. I'm trying to minimize bar loading to get through these as fast as possible.

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• Chin-Ups AMRAP 6,5,4
• Highbar 205 3/7; 3 min per set. First two and last sets were beltless.
• Lowbar 205x8, 185x8; 1min between sets.
• The Picard Bench Press 195 3/8; 2:30 min/set.

Elbows were grumpy after chins, but are fine now. Not sure I'm liking this AMRAP thing. I was cutting them off after the first squirmy rep.

Hips were shooting back a bit on the HBBSes but not terrible. Need to work on bracing and stay upright.

Did lowbar after just for fun. I think I'll stick with it.

Thinking of doing rows instead of chins.

Also, remembered about RDL+SGDL complex I did when I couldn't squat. I liked that. Maybe that could go in the pulling slot. More back work.

Overall, the strength lifts are finally clicking.

That's it for this week.

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• Power Snatch + Overhead Squat 2/7 @ 75lb; 2 min
• Power Clean + Power Jerk 1/9 @ 95lb; 1:30 min
• Deadlift 3/5 @ 235lb; 2:15 min

Overhead position on snatches was not solid but it was light enough to stay put.

Everything about my jerks sucked.

Deadlifted with the SS-regulation grip (i.e. as narrow as possible). Went ok.

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Didn't train yesterday because reasons, so shuffling things around.

• HBS 185 5/6; 2:15 min
• Bench 175 5/7; 2 min
• Pullovers 25lb 20/2

Bumped up squats so they are at least heavier than bench. Bench was still easier :/ Both were quite easy.

Wanted to try pullovers with a plate just because. Didn't do them right either, but oh well. I was not in any state to do chins after this. Did a few and delts refused to work.

I'll try to train tomorrow if feeling ok, and if not bump everything by a day.

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This should've been a day off, but meh.

• PC2PJ 95 1/2, 115 1/3, 105 1/2; 1:30?
• Snatch 75 1/9; 1 min
• Press 125 1/1@8, 105 5/4@7,8,8,9; 1:30 min

Jerks were alright. A bit timid but smooth enough. Realized that I could do push press + jerk combo. Maybe that will teach me where to drive the bar? But didn't want to muck with this too much before presses.

Snatches were ok. I'm not keeping the bar as close as I remember it being and I forgot how to lock out but it wasn't terrible.

Press went well. Used the "SS"-grip and stuck elbows forward further than I thought necessary. This allowed me to brace well without too much thought and keeping the bar on clavicles which made it much easier to rack and start pressing.

Planning to train next on Saturday, then Monday, and, maybe, Tuesday.

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Also, I really liked this description of RPE.

RPE+in+text+image.png

So I figured I'll start recording RPE based on that. "Last two reps are slower than first" is a lot more sensible than "can do 1 more rep."

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Came back from vacation and the latest previous entry I can find is from the 14th. I guess I really did not train for 2.5 weeks.

Anyways, did some stuff on Monday and Tuesday.

I'm back at work now, so even less time but the plan is to stick to the same general schedule and setup as before.

[KO]

Also, I really liked this description of RPE.

This is really helpful, I'm trying to get better at this stuff.

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Oh hey, I'm training again. Still outside but under a roof now, doing too much (4 days/week) on not enough sleep (5-6 hours).

2 days of "weightlfiting" and 2 days of squat, bench, deadlift.

Weightlifting is not going anywhere, as before: working on my overhead squats and jerks, copying too much from YouTube and Instagram.

Strength stuff is finally clicking. Should be back to where I was in October... soon .

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Moved houses and the hedge got upgraded to a carport.

Restarted regular training some time in February, doing something 4 days a week or so. It is still not going anywhere.

As of yesterday doing Front Squat, Press, SGDL/rows 2/weeks. I'll be doing a variation of https://arkitectfitness.com/use-apre-training/ for squats and press: do an AMRAP with an estimated 10RM and then get 10-12 more reps with load based on that table.

Not sure what to fill the other two days with. The reasonable answer is "cardio, farmer walks, and pullups" or ... I could be fucking around with snatches and jerks with less weight than I press. Briefly skimming my log from last fall... I should probably shelve olympic lifts.

I'm also feeling the need for some "athletic work." Something "jumpy and unilateral."

Anyways, yesterday I did:

• Front squats: 125 10/2
• Press: 85 11/1, 4/3
• Barbell rows: 125 20 reps total narrow grip and about 15 reps with snatch grip.

And today I have... pec doms?