Looks like you're stronger than you realized. Nice work. I wonder if having some other strong dudes around you for a change motivated you.
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Looks like you're stronger than you realized. Nice work. I wonder if having some other strong dudes around you for a change motivated you.
It definitely helps to be training with people who are not only strong but good coaches as well. Definitely.
Just some light upper work today:
Paused CGBP
225x5
245x5x3
Chins
7, 10
Got distracted by seminar stuff and didn't finish chins. First set was cut short bc I was doing them on squat stands that weren't too stable with my weight swinging around on them.
Awesome squat, Wolf!
Thanks SKing.
Got a lift in today at Beau's gym before leaving back to NYC. Was exhausted from the seminar weekend and combined with my press and bench problems lately, figured a slightly easier week might be warranted.
Bench Press
315x3 @8.5
335x3 @9
315x5 @9
Notes: The difficulty of the first set at 315 cemented the lighter week decision. 315 is not a weight that should be challenging for a triple when I'm fresh at the beginning of a session. The 315 final set was the best of the bunch.
Press
95x5, 135x5, 155x5, 175x5, 185x5x2 @ 7, 7.5, 175x5
Notes: It was mentally nice not to actually grind through anything here. Even though it was only 185, which I did for 11 after a hard volume workout not that long ago, it was nice for everything to go up fast and smooth.
Chins
Tried to do weighted chins and irritated my pec. Tried unweighted and it irritated my pec. Tried pull ups and they irritated my pec. Well shiiiiiiiiit.
That was all for today.
It was a pleasure training with you last weekend, Wolf.
My first sets always suck, because I have my head up my ass.
Best Served Cold started slow. It took 15 pages before the first murder. I almost lost interest. It's getting fun 30% through, though.
Today wasn't easy, even though I lowered volume and intensity quite a bit. Low back was fried. And I squatted in my romaleos, since I left my 1/2" Do-Wins at home. Everything felt off.
Squat
365x5, 395x3, 425x2, 455x1, 415x3, 365x4 (1 & 3 paused), 315x3x2 - paused
Notes: Ugh. It's only a 1/4" higher heel, but feels so different. Knees felt fine at the time and still ok a couple hours later so hopefully no problems there, but the positioning seemed so strange even though it's only a 1/4" difference. Did a few paused reps to help feel the right position. Everything sucked, though.
Snatch Grip DL
135x3, 225x3, 315x3, 345x5 @7.5
Notes: Did a couple extra reps at 345 and called it. They were moving fast but I felt done, especially low back.
Right knee (the "other" knee) was a bit crabby today, so between that, my lighter week plans, and having to press to make up for not training yesterday (too tired) I wasn't looking forward to today. But ended up being a good, if long, session.
Squat (beltless, 3ct Tempo eccentric, 1ct paused, concentric normal speed)
135x5, 225x5, 275x5, 315x5, 345x3, 365x3, 315x3x2
Notes: Forgot RPEs, they're in my notebook though. Nothing above 7.5 IIRC. I chose these because with my crabby knee, I really wanted to stay tight and work on knee position, but I also wanted it to seem at least a little bit hard, so went down slowly and paused for a moment. Did the trick. Stayed light, but felt like I did appropriate work for a lighter week.
Press (beltless)
95x8, 135x5, 160x5, 180x5, 195x3, 205x2, 215x1, 185x4, 165x5
Notes: Everything felt good except the 215. Forgot the RPEs again, but it felt like an 8, which is heavier than I'm happy with, even without a belt. Still, my press has sucked lately so eh.
Power Clean
135x2 (paused), 165x2 (paused), 185x2, 205x2, 225x2, 235x1
1ct Paused DL (beltless)
315x3, 365x3, 405x3x2 (hook), 365x3
Notes: Cleans were actually OK. The dissipation of even just some of the fatigue from heavy lifting does wonders for these. Still a bit out of practice, technique wasn't perfect and really need to get my hips through all the way in the explostion, but they all went up pretty easily.
DLs were chosen for similar reasons as squats. Did the trick the same, too.
http://www.youtube.com/watch?v=nnqGzao46SA&edit=vd
C2 Erg - 25/90 x 8
Paces: 1:55.7, 1:40.0, 1:36.1, 1:32.5, 1:31.2, 1:33.2, 1:33.2, 1:24.4
Notes: Missed conditioning last Friday and earlier this week, so didn't go too hard.