Squat Day 03/03/09

close grip bench: 225×1, 275×5,10 This was a close grip rep PR I think. Maybe a bench rep PR in general.

random curl BS.

free squat: 225×1, 315×1, 395x25x1 I had a couple bad reps in there, but the were all to depth or very close. Just some problems with getting my weight back.

pullups: bwx9 I tried hard for 10 but just couldn’t get it. I weigh more than last week, so this is still a PR. 9 reps at 268 bruthas!

We had a couple new girls train with us that did 3 and 5 pullups respectively. Hosses! Honestly, that’s ridiculous.

log press: 125×8 strict press on these

snatch grip dead: 330×10 It’s funny that I snatch grip for 10 more than some unnamed people in our gym pull for one.

GHR: back elevated 12″: 12 reps with bodyweight, boosh!

face pull: 10×15

prestretcher abs: 90×10

random ez bar curl: 135×10

I did not feel good after all this. My body will be messed up tomorrow, but I feel strong as a house. On a couple of those squats my weight got too far forward, but my torso feels so strong I just good morning/ pushed the weight back into the groove with no problems.

Big weights come meet day!

Squat Day 03/03/09

Rep Deadlifts Make Conor Sad

box jump (22″): 30’sx3, 50’sx3, 60’sx3, 70’sx3 Those 70’s were pretty heavy. I’m glad I got on top of that thing.

hang snatch: 135×3, 155×3, 165×3, 175×2

conventional deadlift: 405×10, 425×8, 455×6 Man, these sucked hard. I felt pretty crappy after these.

reverse grip bench: 225×8, 245x2x8

rack pull/shrug: skipped

GHR: bwx10, 15, 15

chin up: bwx6,5,4,3,2,1 + one eccentric with partner resistance and 30 pounds of weight

face pull: 5×25

neck harness: 30×25 + 30 seconds neck flexion with 10# weight

prestretcher crunches: bwx2x15, 25×15

random grip work with a Captain’s of Crush #1

Rep Deadlifts Make Conor Sad

Finally, a Single… and It Sucked

I can definitely tell I squatted Saturday. I think I’ll be even better when I’m fresh.

weighted box jump: 30×3, 40×3, 50×3, 60×3

hang snatch: 135×3, 155×3, 165×1, 175×1, 185xmissx2 This was really close. I can pull it to my neck/chin, so I ought to be able to snatch this.

conventional deadlift: 405×1, 425×5, 475×3 (belt), 495×1, 515×1

reverse grip bench: 250x3x7

rack pull/shrug from just below knee: 225×5, 275×5, 325x3x5

GHR: bwx8x5 I really tried to straighten out in the bottom like Kyle keeps telling me.

pull-up: bwx1,2,3,4,5,6,5,4,3,2,2 + one eccentric with partner resistance and a 25# plate on my belt. I didn’t have a lot of juice left for that eccentric…

neck harness: 35x2x12 + neck flexions with a 5 pound plate

face pull: 7x2x12

prestretcher crunches: bwx3x15

I feel like this just isn’t that much volume and I’m taking too long to get it done. I don’t want to have to start timing my rest between sets, but if I don’t start getting my act together I’ll do it.

Finally, a Single… and It Sucked

Captain Volume Strikes Again

…Along with his sidekick, Commander Half-Rep.

DeFranco’s Agile Eight + rolling a tennis ball on my feet + ankle mobilizations

22″ box jump: 15’s, 25’s, 35’s, 45’s, 50’s Done in stocking feet.

hang snatch: 135×3, 155×3, 165x3x3 (straps)

1″ deficit deadlift: 315×1, 405×1, 405×6, 425×6 (belt), 455×6

reverse grip bench: 225×6, 245x2x6

tall rack pull/shrug: 225×10, 315x5x10

chins: bwx5,4,3,2,1 + 1 eccentric rep with Kyle pulling down on me and a 25# plate hung from my belt

GHR: bwx10,12,15,15,15

neck harness: 25×25 + unweighted supine neck flexions

face pull: 4×25

prestretcher crunches: bwx5x12

This felt like a lot more volume than it looks like now that I’ve written it down.

Captain Volume Strikes Again

Deadlift and Dead Accessory Day

Wow, this session took forever, but left me feeling satisfied. I started out with DeFranco’s Agile Eight, since it’s eight easy moves and Jim Wendler recommended it.

hang snatch: 135x2x2, 155×2, 165×2

reverse grip bench press: 185×5, 225×5, 245x2x5

1 inch deficit deadlift: 315×1, 405×1, 425×3(belt), 455×3, 475×3

shrug from rack pull (low shrug): 225×5, 315×5, 365x8x5 I used a regular double overhand grip and no straps for these, which made my hands tired.

chins: bwx1,2,3,4,5,5,4,3,2,1 + partner assisted eccentric rep

GHR: bwx5, 25# platex9x5

neck harness: 25x2x12 I also did some unweighted neck flexions to balance these.

face pull: 6x2x12

prestretcher crunches: bwx5x10

Attack!-Quotes from today’s session:

Kyle: You know, abs?

Conor: What the fuck is abs?

Kyle: You know, the thing between your quads and pecs.

Conor: My penis?

*Upon seeing one of our friends being instructed in the curl…*

Conor: Are you being coached in the curl? Do you have a drillbit stuck in your brain?

Deadlift and Dead Accessory Day