Wouldn’t You Like To Know?

So I didn’t update last week. It was a deload week and I didn’t keep up my duties to my blog-reading public. Rest assured, I didn’t do anything spectacular and what’s coming up in preparation of Nationals is much more interesting anyway.

hang snatch: I think I worked up to 165×2 I need to knuckle under and learn how to do these. I’m sick of having to sweep…

rack pull: 315×1, 405×1, 495×1 (no belt up to here), 585×1, 635×3, 685×1

deadlift stance stiff-leg: 225×9, 275×9, 315×9

reverse grip bench: 225×5, 245×5, 265×5, 275×5 These felt super strong. If I had more time, I might have tried to work up, since these felt so easy.

one-arm dumbbell row: 75x5x5 I wanted to do a ton more sets, but I didn’t have time.

I wonder if I could get the ladies to start posting their workouts as a comment. After all, I’m sure everyone is more interested in them than me!

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Wouldn’t You Like To Know?

Drunken Updating

I need to updatge my shit. So here’s what we did:

power clean from hang: 150×3, 185×3, 205×2, 185×3, 225×3

low box backwards safety bar squat: 150×3, 200×3, 240×3, 290×3, 330×3

high box safety bar: 330×3, 405xstaple, blame my ass bone injury…

hammer curl: 50×6, 55×6, 60×6, 65x2x6

improvised reverse hyper, bodyweight 3×12

eccentric supinated pull-up

I was all hopped up on goofballs… aka Low-carb Rockstars

random forearm work…

Drunken Updating

My Bench Is Rolling

I wanted to bench 400 for NASA Nationals, but that’s probably not in the works. I did however nail 345 touch and go which is about as strong as I’ve ever been on the bench in the gym.

rack jerk: 185×3, 205×3, 225×3, 245×1, 245×2

medium-grip bench (pinkies on rings): 225×1, 275×1, 315×1, 335×1, 345×1 (touch and go)

incline log press: 180×8, 230×5

cable row: I think we worked up to 212.5×6

We did something else too, but I don’t remember what it was. It probably wasn’t something vitally important, I’m sure. My back was super tight after that last bench, which I take as a good sign.

Pam and Kristen did some jerks, zercher squats and something else.

My Bench Is Rolling

Palatable Pulling Pageantry

Alright, so I just like alliterative Attack!-titles. We did some pulling and some snatches today, neither of which were very satisfying. I put a little weight back on and I definitely don’t think that helps the setup for the deadlift.

hang snatch: 135×3, 155×3 I think that’s all I did. I’ll be sweeping next time I think.

conventional deadlift against double quad mini bands: 225×1, 315×1, 365×1, 405×1, 455×1, 485xmiss

cable rows: 212.5×6 was the top set I think

I thought we did facepulls but I don’t remember actually doing them.

close grip bench: 225x3x5, 245x2x

extra back-Attack! – backwards low-box safety bar: 150×20

A report from our powerlifting ladies:

rack pull from the knee: They worked up to 225×5, which seems pretty damn impressive in my book.

bench press: Their top set was something like 65×6 or 8. Neither of the ladies have the advantage of my Tyrannosaurus-like short limbs or refrigerator-thick torso, so they’ve got to learn how to decrease their stroke. There are a lot of cues to learn on the powerlifts, despite their reputation as non-technical lifts and they’re doing a great job for their third week of serious training.

goblet squat: I just saw them doing these from a distance and they looked good. I think they were trying to get away from me by sneaking to the other room. Luckily these lifts tend to coach themselves and Pam and Kristen are doing a good job of working on their cues and watching each other’s form. I gratuitously borrowed these from the writings of Dan John. On a related note, I can’t wait until we get our hydraulic squat rack so it’ll be easier for the whole team to squat together.

Palatable Pulling Pageantry

I’m Busy Now, Really

Hey, I don’t have time to blog profusely like I used to. I’m a big boy now with grown-up obligations. However, I’ll continue to do my best to appease my blog-reading public.

09-01-08

snatch: Worked up to something pathetic, maybe 165 for 2.

rack pull from knee: 315×3, 405×3, 495×3, 585×1, 675×1

face pull: 6×12?

abs: 170×20

09-03-08

rack jerk: 185×3, 205×3, 225×3, 235×2, 245×2, 255xmiss I really wanted to get this bodyweight jerk.

floor press with 2″ axle: 160×3, 250×3, 270×1, 300×1, 320xmiss I just missed that last single and I ground out slowly the single before it.

face pull: 5×30

YTWL: 8×10

shrugs: 115×8?

hamstring machine curls:irrelevant

We did other things too, but they were of no real consequence (arms, calves, etc.)

I’m Busy Now, Really