KGB - Physical Culture-branch. A 2013 DL&Overhead-log.

[xPINKx]

snatch from hip
30x3,3
35x2

jerk
50x3,3,3
60x1
65x1

meh. super short on time.

[Fighting Sprite]

Originally Posted by KnightTemplar

Like the video you posted earlier.

That's how I used it tonight(I'll post the workout later).

I think you (or me, hopefully other people can clarify) may be misunderstanding. The weight on a safety squat bar is placed forward, making the center of gravity similar to a front squat. SSB's are meant to be placed on the back. They benefit of having a front squat style center of gravity, just without the risk of droping the bar because of an uncomfortable/weak/whatever rack.

Here's Wendler, with the SSB in use.

[Kripto]

Smolov Base Cycle Day 1:

135x2x5
185x2x3
225x3
255x4x9

Really easy and super fast.

I'm going to start keeping a video log of my smolov squats.

[NahVeed]

1/14/13
Overhead Press

Warm Up
Band exercises
45x5
50x3
60x3

OHP
75x5
85x3
95x1
115x1
125(F)
-forgot pull ups in between sets as I was focused on hitting a PR

DB Shoulder Press
30x12
30x12
30x12

Face Pulls
40x15
40x15
40x15

Shrugs
45x10
95x10
135x25(F)

Really tried for just a 5lb PR today. 115 felt good but I felt like I had nothing for 125. Ill try again on next months 5/3/1 week.

If I hit a PR on my 1RM with 5/3/1, do I adjust my training max accordingly? Or do I just keep progressing how Wendler suggests?

[dza]

Bench Press
210*3
240*3
270*3+3 Almost got 7 but spotter grabbed it...
270*3
270*3
270*4

HBBS
255*5
255*5
255*5
255*5
255*5

SOHP Shoulder felt good, no pain. Kept the reps/set down so I could keep form very strict.
135*5
135*5
135*5
135*5
135*5
135*5
135*5
135*6

Pendlay Rows
195*5
195*5
195*5
195*5
195*5
195*5

[dza]

Originally Posted by NahVeed

1/14/13
Really tried for just a 5lb PR today. 115 felt good but I felt like I had nothing for 125. Ill try again on next months 5/3/1 week.

If I hit a PR on my 1RM with 5/3/1, do I adjust my training max accordingly? Or do I just keep progressing how Wendler suggests?

I believe you should just keep progressing with the same training max. Unless of course the weights become easy to the point where you don't feel like you are being challenged at all.

And don't worry about not hitting that PR. The contest has just begun and SOHP is usually the slowest lift to grow.

[Kripto]

Second training session:

SOHP:
bunch of reps on 95, 115
135x3+F PR there, my 1rm for the comp is 135.

I swear I'm not sandbagging, I could barely get 135 up at the start of the comp.

[NahVeed]

Originally Posted by dza

I believe you should just keep progressing with the same training max. Unless of course the weights become easy to the point where you don't feel like you are being challenged at all.

And don't worry about not hitting that PR. The contest has just begun and SOHP is usually the slowest lift to grow.

Thanks man. I didnt expect to hit PRs on my first month on 5/3/1 but I thought Id give it a shot anyway. Im still hoping to hit a PR on deadlifts tomorrow though

[xPINKx]

skwaat
65x5,5,5

press
40x5,5,5

SGDL
60x5

-Light weight! Hey buddy!
-SGDL killed my hands, I might try changing my hook-grip a little...

[jhthm]

Squat
95x5x1
135x5x1
175x5x1
200x3x1
225x1+2x1

Bench
65x8x1
115x5x1
130x3x1
145x1+2x1

Assistance

Skull Crushers
30x20x1
30x15x1

Chins
5
4


My elbow and ass cheek are sore today... how does that work?

Also learned that eating a bunch of expired cookies with a tall glass of expired milk prior to going to the gym is not the best idea... I did not know until I was half done and started to question the quality...