This is Why I’m a Day Behind

We trained Friday night like normal, then ate some baller-ass dinner at West Towne Pub. Then, to complicate things, we went in and heckled Kristen and Pam while they trained on Saturday. Now I feel like it’s still Saturday and my entire sense of time and space is distorted.

hang clean: These sucked. I think I worked up to 205 or something.

low box safety bar box squat: 150×3, 200×3, 240×1, 290×1, 330×1, 350×1, 380×1

leg press: 6 platesx3, 7 platesx3, 8 platesx3, 9 platesx3, 10 platesx3, 11 platesx0, 7 plates x20

I think we just did some curls then or something.

The next day we did some more curls and I did a set of 100 press downs for each elbow. The ladies did machine rows, dumbbell inclines and low “box” safety bar squats. Then they worked up to a heavy set of 15 on the leg press. I think they’re going to be sore today…

Conor: Don’t just flop down on the box.

Everyone: Ha, ha, ha, “flop”, “box”

Pam: I don’t get it.

This is Why I’m a Day Behind

Strong, Ugly Jerks and Buff Women

Since Kyle (KG to my JB) and I have been training together we’ve been doing some kind of olympic lift variant before every training session; hang snatches on deadlift day, rack jerks on bench day and hang cleans on squat day. The rationale, in case you were curious, is that deadlift day is our heaviest day so we use our lightest oly lift, and vice versa on squat day. Jerks seemed like a good speed/preparatory movement for the bench.

That’s the plan anyway. In reality, the oly lifts turn into a second max effort movement, so we hit a heavy single, double or triple every session. This is probably because we’re all big dumb animals and we have to show who’s boss. I’ve been hitting PR’s for myself on the jerk, and I think it’s starting to impact my subsequent benching. The snatches and cleans don’t seem to be negatively affecting my deads and squats, but I’ve seen it written that what’s good for the squat isn’t always good for the bench. It’s also possible my upper body just can’t keep up with that much abuse, either by design or because of conditioning. It might not be an issue anyway, because once I take a deload I may find that my bench is stronger than I thought it was. After all, all of my accessory work has been going up.

power jerk from the rack: 135×3, 185×3, 205×3, 225×3, 235×1, 245×2 PR These were ugly too. I’m good for more when I get my drop into the split stance improved.

2-board bench: 225×3, 275×3, 315×3, 335×3?, 365xmiss I also think a factor is that I’m going too heavy. I either need to do higher reps (3-5) or make smaller jumps so I’m getting more volume in. It feels more aggressive to use larger jumps with higher reps, but I feel the other approach may ultimately be more successful.

incline log press: 180×8, 230×8, 270×2 This was a PR. Two weeks ago, 270 straight-up stapled me.

pull-ups: bwx5x4 (setsxreps) These felt good. I must be losing more weight because my pullups feel strong.

one arm dumbbell bench: 60×25 I’ve been doing these with my left arm first, since I can tell that it’s less strong/stable than the right.

cable crossover: 50×10

YTWL: 5×12 I don’t know if we used a different incline for these or what, but they were hella hard today.

face pull: 6x2x15

one arm pressdown abs: 200×15, 190×15 I’m pretty sure I didn’t use the same weight for each set, and at least one of them I did the whole stack. I have a bad habit of just doing whatever is on the machine/bar even if Kyle changes it. I don’t mind if this means I do more work/weight, but I don’t like to shortchange myself.

Our female partners did:

jerks: I don’t know what they worked up to, but they really got the hang of these. I was a little iffy on these, and didn’t want to devote a lot of training time to them if they didn’t pick them up right away, but it only took a couple sets for them to bust them out like champs. I like to have them start out with the same “big lift” that we do, so our team has a little more solidarity. I never want them feeling left out or segregated.

zercher squats with the EZ bar

band assisted pullups: I could tell they were a little apprehensive about these. I don’t blame them, even a lot of fellas can’t do a pullup. I also had them using partner assistance to get one or two good reps, with no help on the eccentric. The idea for the progression is to go from partner+two bands ->two bands->partner+one band->one band->partner+no bands->no partner+no bands and then once they’re doing regular pullups just progress in reps. Just in case you’re curious, I would then progress from regular pullups to partner resistance eccentric->weighted pullups->partner resistance eccentric+weight.

Strong, Ugly Jerks and Buff Women

Wow – Just Wow

I haven’t ever been as proud of myself or my club as I am tonight. We had most of our prospective team assembled to train together tonight, and everyone just blasted.

We started out doing hang snatch while our two new female lifters warmed up with some supine bridges and hip flexor stretches. While we finished our snatches the ladies did rack pulls from the knee for sets of five.

hang snatch: 135×3, 155×3, 155×3, 165×3?, 175×3, 185xmiss PR for me on the snatch. I think Kyle got 205 for one or two. Our other partner broke a strap, which looked pretty cool when the bar got launched asymmetrically through the air.

We moved to the rack and the girls hopped on board the platform for front squats.

double mini band deadlft: 135×1, 225×1, 365×1, 405×1, 455×1, 475×1 This was a big pull for me. I strapped up, shook and fought against a long pull but made it. I’m proud to say I left the bar bloodied and seeing stars.

high box speed squat against medium bands: 225x2x2, 275×2, 315×2, 365×2

The ladies did some benching while we finished our squats, then they tackled some face pulls and reverse shrugs. With their “free time” at the end of “practice” they did several different ab exercises and some stretching.

band bench against doubled minis: 135x2x3, 185×2, 205×2

machine row: 115x6x8

face pull: 5x2x15

ez bar curl: 125x4x2

All in all, I’m delighted with the way things went. I can’t stress how proud I am of our new lifters for stepping to the plate and giving an A effort. We’re going to have two strong ladies representing us this season (maybe more)! I think those of us returning from last season are poised to make big totals at nationals and set some PR’s. As for the club, we’re finally pulling in students who are excited to participate and compete, and I couldn’t be happier.

Bonus Scale Attack! I weighed in just under 250 after training tonight. I now have a little slack with my belt on the skinniest hole. How do you put more holes in a belt like that? A drill? I hope I’m not giving anything up to the competition, but I’ve never been a very strategic competitor.

Wow – Just Wow

This is Why My Quads Hurt Today

Friday, August 22

hang clean: 135×3, 185×3, 203×3?, 225xmiss?, 275×3 high pull

parallel safety bar box squat: 240×3, 290×1, 330×1, 380×1, 400×1, 420×1

leg press: 5 plates per sidex8, 6 platesx8, 7 platesx8, 8 platesx8, 9 plates x8, 10 platesx1 excruciating rep which buried me when I tried to do another.

seated cable curl on low cable: 50×12, 62.5×12, 75×12

rolling db extension: 25×15, 30×15, 30×15

farmer’s bars held for time: 255 per hand, 36 seconds

That’s all folks. Stay tuned for tonight.

This is Why My Quads Hurt Today

Another Two Headed Update

8-18-08 Deadlift and Dynamic Effort Training

conventional deadlift against doubled minis: 135×1, 225×1, 315×1, 365×1, 415×1, 465×1, 485xmiss

speed box squat with medium bands: 225x6x2

band bench against doubled minis: 135x2x2, 185x2x2

overhead squat: 95×3, 105x4x3

machine row: 115x8x6

face pull: 5x2x15

8-20-08 bench training

power jerk: 135×3, 185×3, 135×3 (switch to split stance), 185×3, 205×3, 225×3, 235×1.5 A big PR for me at 235. Big props to my partner and his coaching ability for getting me to switch to split jerks.

band bench: 135×3, 225×3, 225×1 (added bands), 245×1, 275xmiss

incline log press: 180×8, 230×8, 240×7, just couldn’t lock out my left shoulder on the 8th rep.

one arm dumbbell bench: 55×25

cable crossover: 50×8, 50×16 (switch to counting with four-counts)

incline YTWL: 5×25

face pull: 5×25

pullup: BWx6x3, then two partner assisted eccentric singles These were just mixed in with the last few sets of accessory work.

Damn, these were two pretty solid sessions, especially tonight. I may be sore tomorrow…

Another Two Headed Update

Bench Press, Bands and Gettin’ a Little Volume

rack jerk: 135×3, 185×3, 225xmiss, 205×3, 225×2

band bench: 135×3, 225×3, 275×1, 285xmiss I almost got that last single. Considering it’s 100ish pounds of band tension at the top I don’t feel bad.

straight weight bench: 275×6

incline log press: 180×8, 210×10

one arm dumbbell bench: 50×25

pull ups: bwx10x2

incline YTWL: 5×15

face pull: 40×15

one arm standing abs: 180x2x15

eccentric pullups: 2×1

Man, I even got tired writing that.

Bench Press, Bands and Gettin’ a Little Volume