cwd's log

[Charlie Davies]

Coaching PR -- finally got my 12yo son's squat looking decent (to depth, with tight back and bounce in the hole). Everything cleared up when I had him move his feet 4 inches further apart and toes out at 30 degrees. He was too narrow and splayed out before.

He has to work up again from 45 pounds while he learns to hold the new technique, but he's doing it correctly at last!

I really need to attend a seminar, I've got 2 more sons after him to train up in years to come.

BW 177.6, unchanged. Must eat more.
Have started taking zinc and magnesium supplements at bedtime, no obvious effect so far. Give it a week.

Warmups, walking, stretching as normal.

Squat
45 x5 2 sets
95 x5
135 x5 2 sets
180 x4(f),5,5
Lost tightness and got stuck in the hole in set 1 rep 5.
My youngest son was in the basement and was making a ruckus that distracted me.
Hooray for safety bars on the squat stand!
I'll go up to 185 next time, form was decent otherwise.

Bench
45 x5
85 x5
115 x3
137.5 x5,5,4
Not quite strong enough, will repeat this weight.

Power Clean
45 x3 x2 sets
65 x3
100 x3 x5 sets
These were pretty good, I'll go to 102.5 next time.

Pullups, bw x7
chins, bw x7

[Charlie Davies]

Body weight 178.0 pounds. Must eat more.

Squat
45 x5 2 sets
95 x5
135 x5
155 x3
185 x5 3 sets PR
These were very hard and form was not perfect on all reps.
But still, 190 next time.

Press
45 x5
60 x5
100 x4,4,5
Not quite strong enough, will repeat this weight.

Deadlift
135 x5
185 x3
225 x1
290 x2
3rd rep got just off the floor, but my legs were just too tired.
Will repeat this weight.
Back sore after, might have rounded a bit.

Pullups x7
Chins x7

[Charlie Davies]

Body weight 180, +2 pounds.
Friday's workout almost broke me, I've been eating to excess all weekend to grow enough to survive Monday. It worked!

Squat
45 x5 2 sets
95 x5
135 x5
165 x3
190 x5 3 sets PR
These were hard, but not as hard as 185 was on Friday.

Bench Press
45 x5
85 x5
137.5 x5 3 sets PR

Power Clean
45 x3
60 x3
102.5 x3 5 sets
These felt good, when I finished the 5th set I was disappointed.

Pullups, BW x7
Chinups, BW x6
What happened here? I'm heavier I guess.

[Mr_Rogers]

Yeah, hook grip on deadlifts takes a bit of getting used to. I've never been a fan of mixed grip even though it defintely has some benefits. Hopefully you enjoyed your vacation :-)

Also that's great news on your son's form. I definitely think if you're only interested in coaching your sons the seminar will pay huge dividends. I went to the Toronto one with the intent of just getting help on the lifts, but I got so much more. Not only was I competent lifting, I didn't do that bad of a job coaching. The pointers you'll get from the SS coaches will go a long way on your lifts, but also help you develop a coaching style.

[Charlie Davies]

Thanks Mr_Rogers.

Yeah, hook grip for deadlifts hurts but less than the pec cramps I get with mixed grip.
I like it.

My son got his "new squats" up to 65 pounds today, I'm having him increase in 10lb jumps to give him plenty of time to solidify the new form.
And his power-cleans are coming along as well.
About 50% of them were approximately right at 60 pounds today.

I'm signed up for the Atlanta seminar in November. Can't wait!

[Charlie Davies]

bw 180.8, +0.8 pounds

Walking, warmups, etc as normal.

Squat 195 x5 3 sets PR
Form was shaky on 3rd set. I'm thinking of repeating this weight on Friday.
We'll see how the warmups feel then.

Press 100 x5 3 sets PR

Deadlift 290 x2
I actually dropped the bar while setting down the 2nd rep DOH and wasn't able to break the 3rd rep from the floor (tried twice, once with hook grip and once with alternating).

Pullups bw x6
Chinups bw x7

This is the second time I've failed at deadlifting 290.
Probably the heavier squats are tiring me, my deadlift may be stalled for a while until my squats catch up.

Overall a good workout, squats and presses are moving along nicely.

[Charlie Davies]

Video of 3rd set of 5 at 195:
http://youtu.be/bS7WLAY9y6g

Some forward knee movement on some reps, and they all look a little high to me.
I will definitely repeat this weight Friday, these aren't good enough to advance on.

[Mr_Rogers]

Would knees out (to the side) help? I find when I have depth issues it's because I didn't actively force them out to the sides.

[Charlie Davies]

My current theory is that I was just cutting off my depth unconsciously because I was afraid of the weight.
But I'll try thinking harder about knees out tonight too, when I repeat this weight tonight.

[Mr_Rogers]

I've been there. The weight does get intimidating, or at least it did for me, when I got to about 205lbs. I don't know why it did, but it just did. Now I know I can put just about anything on the bar and know I can squat it.

Good luck tonight!