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WEEK 7, DAY 4
85% of 1RM, 3 x 4
Power Clean:
45 x 5 (PC jumps w/o rack)
45 x 5
95 x 3
135 x 2
167.5 x 2 x 5
Hook grip just owns.
Squat:
45 x 5
95 x 3
135 x 2
185 x 1
225 x 1
263.5 x 3 x 5
Not that hard. Carryover from box squat is solid.
Bench Press:
45 x 5
95 x 3
135 x 2
185 x 1
221 x 3 x 4
My Elite FTS Super Heavy 60cm wrist wraps arrived the day before. Made a HUGE difference in my wrist stability. Was better able to transfer energy into the bar. One thing worth noting is that these things hurt like a motherfucker.
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WEEK 8, DAY 1
95% of 1RM, 3 x 5
Power Clean:
45 x 5 (PC jumps w/o rack)
45 x 5
95 x 3
135 x 1
165 x 1
185 x 1 x 3
Never done this well with power cleans before. 185+ is normally a weight I do for one rep before losing the energy required to do more. I stuck three attempts and in between did about five or six failed reps. These failed reps were very close -- on all of them, I had the bar racked but could not drive up into an upright position to finish. Still very proud of my effort.
Box Squat:
45 x 5
95 x 3
135 x 2
185 x 1
225 x 1
267 x 3 x 5
Ridiculously hard.
Bench Press:
45 x 5
95 x 3
135 x 2
185 x 1
240 x 1 x 3
242 x 1 x 3
240 x 1 x 2
I can rep 221 for six, but I couldn't even do 247 once in this session. I think it makes sense to assume that I blew some of my wad on the power cleans and squats, so I'll stick with that. Helps my ego knowing that 247 should be nothing.
After the eighth single, I could not do a ninth with 240. Failed on it multiple times.
Overall, a fucking brutal, humbling day.
Side Note: After reading about the makings of a good squat, I'm starting to wonder if my 28-inch waist is holding me back.
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WEEK 8, DAY 3
95% of 1RM, 3 x 5
My first workout in the Risto Sports Linea Blancas. Fucking sweet shoes that helped me all throughout this session.
Power Clean:
45 x 5 (PC jumps w/o rack)
45 x 5
95 x 3
135 x 1
165 x 1
175.5 x 1 x 5
Was supposed to do 185, but I felt like I had been hit with a Howitzer following the Day 1 workout. My muscles just weren't working in a coordinated enough manner to do 185, so I did 175.5 instead. Although I felt pretty shitty, the Linea Blancas helped me power through the movement.
Power Clean High Pull:
223 x 1 x 3
Unable to get my feet off the ground. Totally fine. I imagine I've brought my PC max from 195 to 205. Just need to test to find out exactly how far I've come.
Press:
45 x 5
75 x 3
95 x 2
128 x 3 x 5
Not very hard. Perhaps I've underestimated my 1 RM here. Hmm.
Deadlift:
135 x 5
185 x 2
225 x 2
275 x 1
315 x 1
365 x 1
400 x 1
402 x 1
403.5 x 1
Given my failure to move 403.5 a few weeks ago because of severe fatigue and lack of sleep, I didn't think it wise to jump to 425 as scheduled by my program. I figured my body needed to do singles of a transitional weight first before doing singles of my original 1 RM.
Fucking A, this felt awesome. The Linea Blancas really shined here. I've read throughout this board that WL shoes don't help much with the deadlift, but something felt right when I was pulling in mine last night. I cannot wait to box squat in them tomorrow.
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WEEK 8, DAY 4
95% of 1RM, 3 x 5
Power Clean:
45 x 5 (PC jumps w/o rack)
45 x 5
95 x 3
135 x 1
165 x 1
167.5 x 3
Ohhhh damn. Got 10 hours of sleep, but I was still reeling from the pulls I did on Thursday. Decided to keep it light at 85% of 1RM.
Box Squat:
45 x 5
95 x 3
135 x 2
185 x 1
225 x 1
267 x 2 x 2
267 x 1 x 5
Even with my magic Linea Blancas, I wasn't feeling up for rep three in my first two sets and eventually just decided to make it a singles affair and also to reduce the volume. 95% of 1RM at 3 x 5 is pretty fucking hard to get through in a week.
Worth noting that squatting in the Linea Blancas requires some adjusting on my part. Squatting in my FiveFingers, I had set my back a certain way. But now that it is much easier to achieve depth in the Linea Blancas, I need to recalibrate. It's a strange feeling -- driving up with my torso customarily locked in a certain position, halting, and then my feet and ankles re-engaging after recognizing the elevated heel in my WL shoes, and then my torso adjusting to drive the weight up the rest of the way. I must un-fuck that which I fucked up by squatting barefoot. Not that I was squatting with poor form in the FFs -- my technique just has to change.
Bench Press:
45 x 5
95 x 3
135 x 2
185 x 1
242 x 1 x 4
240 x 1 x 3
Boom! Four singles of 242 instead of three! Still just did seven total singles. I just wanted to go home and eat and sleep. I'm in desperate need of a massage, but I've only got some scheduled through places that I have Groupons for. Hard as shit to get one scheduled when you need it.
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I've discovered the benefits of backing off a bit more when needed and not blindly following the program in the book. The change has paid dividends.
Power Clean: 200
Squat: 340
Bench Press: 275
Press: 160
Deadlift: 425
Height: 5'6"
Weight: 145
Suck it.
Last edited by savage; 04-06-2012 at 06:57 PM.
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