Chebass88 gets stronger day by day.

[Chebass88]

Thanks, SOM!

[Chebass88]

Two training days in one post today.

Yesterday I visited Iron Sport Gym in Glenolden, PA to receive some coaching on the power clean. That is a great training atmosphere - great people and equipment. Steve Pulcinella had me do a whole bunch of power cleans, mostly in sets of doubles, up to 100kg, with lots of feedback. I learned a bunch of things - I bend my arms too much, pull way too high, and need to learn the "landing" better. I didn't record the exact weights, so I'll note this as an S-ton of powercleans.

This afternoon I went to the gym at work for a press workout. It was a great session. BW251.0
Press: 95x5, 135x3, 155x2, 170x1, 180x3,3,3,2,2 & 145x8,8,8
Dips: 12,10,10,7 (an improvemnent of 1 total rep over last month's similar session)
Bent over rear deltoid raise, 25lbs each hand - 12,10,12,10
Roman Chair Situps: 10,10,10

I thought of a great invention for gyms today. What if the mirrors on the wall were curved ever so slightly? Not as much as a fun-house mirror, but enough to give the appearance of 22" arms. It could make all the bros feel better about themselves due to the bigger muscles they observe. I'm off to my company's patent office to see if they have interest.

[Chebass88]

Today was an excellent training session.

Front Squat: 135x5, 185x5, 225x3, 245x5,5,5
Deadlift: 135x5, 245x3, 335x2, 385x1, 425x1, 475x3, 405x10 (NEW 3RM & 10RM)
Rows: 245x5,6,6,6
Pullups: 2,2

I'm pretty happy about the 405x10. This was one of my goals for this year, and it is always great to accomplish a goal. I only did one set, to conserve a bit of energy to play a gig tonight until 130AM.

As soon as I was done, I took off my shoes, shirt & socks and ran and jumped into the pool. Best possible post-workout cool-down.

Stay strong my friends.

~E.

[Chebass88]

Today was another morning training session due to some dinner plans for this evening. I thought it was going to be a complete dud, but it turned out to be a pretty good day.

Bench Press: 135x5, 185x3, 225x2, 275x1, 290x1x10 (10 singles, all with 3-count pause at bottom)
Sledge Hammer Levers: 8lb hammer, up to 18" from head, held for time.
Wrist rolling: shoulder height (using power rack-mounted roller) 24kg; forward (away from me) & reverse (towards me): 7X each

I wanted to take it easy today, due to aggravating my shoulder with all the dips I've been doing. For hammer holds - I hold them at hand height (while standing), parallel to the ground. When it deviates from that position, the clock stops. I was able to beat my previous work by a little bit. This is just a silly test of strength - done just for fun. My previous best in the wrist roller was 4X each with 24kg, so some improvement there.

Every once in a while, it is great to mix things up and test yourself using lifts you normally don't do.

[Chebass88]

Today was another morning training session due to having birth class this evening.

Power Cleans: bar only x 17; 135x2, 8 sets (focusing on technique & making every rep perfect).
Back Squats: 135x5, 245x3, 335x2, 385x1, 425x1, 445x1x10 (ten singles, ~3 minutes rest between sets))

I had planned on doing more, but ran out of time. I need to get moving quicker with morning training sessions. Running out of time is only a function of poor time management.
Next time will be better - a few minutes of preparation the night before would do wonders for freeing up time in the morning.

On a positive note, there is nothing better to start your day than heavy back squats. Oh yeah - power cleans and heavy back squats.

[strong_over_matter]

Sledge Hammer Levers: 8lb hammer, up to 18" from head, held for time.

I like the strongman stuff mixed in to your training. I had to do a hammer hold last summer for a novice strongman comp I did. Lot's of fun. Get tight and go to another place where you pretend your shoulders and forearms are not on fire.

[Squeakyguy]

"A pressing issue at lunch"- your combination of strength and puns must make all the ladies swoon.

Or perhaps, your puns and thighs

[Chebass88]

I like the strongman stuff mixed in to your training. I had to do a hammer hold last summer for a novice strongman comp I did. Lot's of fun. Get tight and go to another place where you pretend your shoulders and forearms are not on fire.

Thanks, David! When I was training with Greg Matonick (the NJ Superman), he recommended doing lever lifts to improve wrist strength for steel bending, so I added them in. For inspiration doing lever lifts, there is always the king, Slim "The Hammerman" Farman, a REALLY strong man & awesome person:


(I couldn't find a good copy of the B&W photo where Slim is lever-lifting a hammer from the floor in a semi-kneeling position - that one is really impressive. A scroll will have to do!)

[Chebass88]

"A pressing issue at lunch"- your combination of strength and puns must make all the ladies swoon.
Or perhaps, your puns and thighs

Oh absolutely. That's a pretty good angle though - amateur strongman comedian. If I had a time machine, I could work the vaudeville circuit all over the place!

[Chebass88]

Today was an excellent day for training. We went to our town's parade & gathering afterwards (for free hot dogs!). I decided that I will be the strongest dad around. None of this pot-bellied, slumped shoulder, tiny arm bullshit for me.

It was incredibly hot in the garage, but I got some great training in.

Power cleans: Empty bar x 16, Triples at 135,155,175,145,165,185,155,175,195; 205x1
Presses: 95x5, 135x3, 165x2, 185x1x10 (10 singles)
Curls: 70x12, 95x8, 105x6, 115x4, 105x6, 95x8, 70x12, 65x15

As CT Fletcher suggests, I took "Triceps trail to Mount Bicepius". YEAH!