Two For The Price Of One!

Tuesday’s Workout

power snatch from the hang: 135×3, 145×3, 155×3, 185×0 That little bastard Kyle easily snatched this three times. He’s just messing around and tripled 1.1 times his bodyweight.

conventional deadlift: 315×1, 405×1, 455×1, 495×1, 515×1, 520×3 I thought this was 530×3, which is why you shouldn’t let the meathead powerlifter count up his own weights unless you’re only using plates and quarters.

log clean: 180×6, 230×6

machine row: 115×8, 115×8, 135x2x8, 125×8

one arm pushdown abs: 190×10, somethingx10 Again, I wasn’t paying attention and wound up doing a set with some random weight.

Wednesday’s Workout

power jerk: 135×3, 185×3, 205×3, 215×2, 225×2, 135×3

bench press, pinkies two fingers inside the rings: 225×3, 275×1, 295×1, 315×1, 325×1 I got a press and rack command on the singles. Those weights were way too hard. I need to get my bench strength back!

incline dumbbell press: 105x3x8

pullup with straps: bwx6,5,2,2,1 I got my partner to pull me down on the last single so it was an extra hard eccentric

preacher curl: 95×10,1,2 Phil, do you use the inside or outside bends in the ez bar?

lean away laterals: 25×15 My traps were still sore form yesterday, and they were burning after these.

Two For The Price Of One!

3 thoughts on “Two For The Price Of One!

  1. Philipk says:

    Man I wish I could still be in Ames training with you guys. I bet I could make some big gains if I was training w/ you 2.

    I curl using the inside bend. I feel that gives me the best pump in my bicep head.

  2. Nenad says:

    Nice workout Conor!!!

    What is a inside bend curl??? Please explain Phil or find me video onilne? please my friend?

  3. conorattack says:


    There are two bends in the curl bar. I asked Phil if he used the narrow ones or the wide ones. He says he uses the narrow ones, as it turns out I have been.

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