Training – Tuesday, March 13th 2012


Barbell shoulder smash

Lacrosse ball to Pec Minor

External Rotation band work


200 X 5 X 3

Pendlay Rows

150 X 5 X 3

Last night I attacked my shoulder with just about every relevant mobility wod. Did not have a barbell on hand so I substituted my cast iron for the barbell. Worked okay but today when I used an actual barbell it was waaay more painful. After testing, doing the wods, and re-testing my rack position was noticeably better. I’m going to do the same mobility routine every day before I lift and see if it improves the asymmetry in my squat form.

My pec minor and anterior delta are super sore from benching. I’m set to Press tomorrow, hopefully for a PR.

Training – Monday, March 12th 2012


270 X 3 X 2

275 X 3 X 3

225 X 2

Bench Press

195 X 5 X 3

Power Clean

135 X 3 X 4

Today was, in a word, awful. I was meaning to drop the Squat and then work up in ascending sets but at 270 I was getting a consistent right-hand side tilt to the bar. This has been happening off and on for a while and first manifested itself by a sore left elbow (right side tilting jacks up the left side). I thought I had kicked this issue in the face by consciously keeping my right hand from pushing down on the bar. I’m starting to think this might be a product of a tight shoulder or more specifically poor external rotation in my right elbow. Ever since I started low-bar squatting I’ve been made aware of how tight my shoulders are. This is something I’ll have to stay on top of. In the meantime I’m going to attack both shoulders with as many relevant mobilitywod mobs as possible and see if that makes a difference.

Benching was pretty easy. There was a little instability in the bar path. This will most likely be remedied by getting really tight. I should be able to break 200 within the month.

Power Clean sucked butt. From watching my videos it appears my left elbow lags behind my right when I jam them into the rack. Might also be due to tight shoulders. I worked on my pulling with these sets, specifically lumbar extension, focusing on squeezing my chest up and getting my back uncomfortably tight. Seemed to work pretty well.

Have I mentioned how much it sucks to lift in a gym that only has one rack?

Training – Friday, March 9th 2012


295 X 5 X 3 (after deload)


145 X 5 X 3 (PR!!!!!!!)


325 X 5

Back Extensions

BW X 15 X 3

Between my girlfriend flying out for a visit and catching a cold after she left it’s been a while since I’ve had a solid week of training. Felt good to get back to work. The PR on Press was also super exciting and I feel like if I can keep my form tight I’ll be able to continue making progress. My deadlift form is not exactly where I’d like it to be:

My lumbar is rounding a bit. I think to fix this I’ll focus on squeezing my chest up really tight and sticking my ass back. I’ve been doing round back extensions just in case the rounding is due to lagging muscularity.

I had mad DOMS this week especially in the hamstrings and adductors. I’m really trying to get a good bounce going in the Squat and so I’ve been focusing on shoving my knees out, keeping my lower back tight, and sitting back (the three requirements). My Squats felt like ass today or, as I told my training partner, dog shit, but going back and looking at the video shows that they actually don’t look too bad. See for yourself:

Well, now after watching that I realize I only did four on the last set. Fuck it. I know the bar was leaning to the right since I’ve got pain in my left elbow. This is caused by pushing on the bar on the ascent, my right arm wins which then tilts the bar to the right and then jacks up my left arm. It’s hard to combat this but I do that by making sure my shoulder blades are pinched and actively thinking about taking pressure off the bar.

At some point soon I’ll be transitioning at least one movement to the Texas Method template. At that point I’ll probably have to come to the gym a lot early to accommodate the extra volume. My gym only has one rack and there’s usually one or more groups waiting to use it. One of those groups has a guy that reminds me of a drill instructor. His buddy comes off as a little feminine. They both have shitty Squat form and the DI complains of hip pain when his right knee (right side of hip has the pain) is clearly coming in at the bottom of the Squat. But I say nothing…

In other news when I asked my training partner if I come across as intimidating she said yes. I was actually excited to hear this. Maybe it’s because in junior/high school I was the classic nerd figure. Certainly no one has seemed to talk to me much since I started pressing a plate and squatting three plates, even though this is relatively baby weight. I guess that makes me the strongest person in my gym. I really should get a new gym.

My diet’s been okay. I’ve upped the carbs to see if I get better recovery. I’ll probably put on some chub (due to the increased caloric consumption) but I’m not really worried about being able to see my abzzz anymore.

If you’re looking for a show to really get the Test flowing I recommend Spartacus (season 1 and 2 are on Netflix). It’s got gratuitous violence, sex, and lots of boobies. Everything a guy needs.


I realize now why my Squats didn’t look half bad. The video I posted was of a back-off set at 235. Bahhh