Chebass88 gets stronger day by day.

[Chebass88]

Sunday, January 18, 2015

As Maroon 5 sings: "Sunday morning, rain is falling. Load the barbell, lift some weights" (or something like that)

Warmup
Deadlift (clean width, hook grip): 245x5, 295x5, 335x5, 385x3x3
Dips: (between deadlift sets): 10,10,10,10,7,7
RDLs: 245x5,5,6,6,8

Time: 60 minutes (with plenty of rest between sets - this could have been faster)
BW: NM

After a week of travel followed by a family party, it was nice to return to decent eating today. And lifting in the garage.

And I get to do it again tomorrow morning!

[Chebass88]

Monday, January 19, 2015

Another excellent session during morning nap time.

Warmup
Curl: (95x8)x2, (105x5)x2, 115x4,3,3, 95x8,7; 1 to 1:30 rest between sets
OH Squats: Bar x 10, 100x5,8, (110x5)x2, (120x5)x2, (130x5)x2, 100x20; 1:30 to 2:00 between sets
Jumping drill: 10, 10, 10, 10

Time: 69 minutes
BW: NM

Even though today is Monday & "Clean Day", I was very much aware that I have glutes and hamstrings after yesterday's RDLs, so it was a day of light squats. Overhead squats are still really light, as evidenced by my set of 20 at the end. I've been doing a make-it-take-it approach, where I start with two sets of 5 at a given weight, and then increase it for the next set, and so on, with a set or two at the end at the original weight. Once I reach 50 total reps, I can increase the weight. Today's weight was more than the last OH squat session. If you want to build a two foot pile of sand on the floor, the base has to be pretty wide. I'll get back to really heavy weights soon.

One of the things I am working on correcting with the olympic lifts is keeping my shoulders aligned with the bar up until the beginning of the second pull (or, in Rippetoe terms, the "jump"). I think this results in early arm pull, poor speed getting under the bar, and ineffective power transfer. The jumping drill is effectively a vertical jump from the "mid-hang" position, with emphasis on using both the hips and knees while pulling the bar back slightly. With every jump, I try to focus on moving the Earth. If you felt some disturbances around 11:10 this morning - sorry 'bout that!

Move the Earth.

[Chebass88]

Wednesday, January 21, 2015

Nothing wrong with some evening lifting in the garage!

Warmup
BTN Press: 45x10, (95x10)x4, 95x7,5
Press: 95x3,2, (95x5)x4 (**see notes**)
Push Press: 95x5
KB Press: 24kg x 8 (done by each arm)
Olympic Squats: 45x10, 135x5, 225x3, (235x5)x2, (255x5)x2, (275x5)x2, (295x5)x2, 235x20

Time: 90 minutes
BW: NM

Tonight's training resulted in having to take care of some other things today, so training was after the kids were put to bed and everything cleaned up from the day. The garage was cold (outside temperature 30F), but not unmanageable with a couple of layers of clothes.

The Everett book teaches the learning progression for the jerk as BTN press (to establish overhead position), Press (to get used to moving the torso / head), BTN Push Press (to get used to using the legs for the drive), and then the Push Press (moving the face / torso and using legs). I decided to take the opportunity to work on the Press 2.0. I couldn't get past 95lbs. I had a hell of a time trying to get the bar onto my shoulders with a "jerk grip". I can do it fine with a clean grip, but I have trouble holding onto the bar with the dropped elbows. Likely a flexibility issue.

Squats were fun. I decided to go for a set of 20 for my last set. It turned out to be 21, as I thought I had miscounted (I hadn't), and wanted to ensure 20 reps. I still need to work on positioning a little bit, but these are coming along nicely. The set of 20 was recorded for kicks. James Brown is great lifting music.




Stay strong, folks!

[Chebass88]

Friday, January 23, 2015

Some Friday afternoon bullshittery in the gym.

Warmup
Front Squats: 45x5, 135x5, 185x3, (195x5)x2, (215x5)x2, (235x3)x4; 2:00 between sets
Lat Pulldowns: 100x20, 120x15, 15, 12, 10; 1:00 between sets
"Superset of BS": Low row machine, leg extension, leg curls, 4 rounds in 8:15.

Time: 62 minutes
BW: 246.0 lb

I should have spent more time practicing oly techniques after the front squats, but I wanted to mix it up for some fun.

[Chebass88]

Monday, January 26, 2015

Weights were moved today.

Warmup
Snatch Balance: bar x 10, 65x10, (95x5)x2, 115x5,2,5,5,5
Snatch Grip Deads: (using setup per Everett book): 135x5, 185x3, 235x3x3
SG RDLs: 135x10 (just for fun)

Time: 67 minutes (excessive jawing)
BW: 247.0 lb

The pulling setup is considerably different than the Rippetoe method. The bar starts over the ball of the foot, and the hips are lower than in the Rippetoe model. I am not familiar enough with the pulling method to know whether I can lift more with this style. I'm giving it a shot to be fair. In retrospect, I should have gone heavier on these.

[Kundahli]

Are those winter gloves you are wearing during the High Bar Squats?

Gotta love the North Eastern winters.

[Chebass88]

No, they are mechanic's gloves. They allow for somewhat decent grip, but are enough to keep my hands warm. They aren't so great for deadlifts though - that is when bare hands + chalk are better.

[Chebass88]

Wednesday, January 28, 2015

The best thing with new lifts is that there is a PR every session.

Warmup
Press: 95x5, 135x5, 155x6,6, 175x3,2, 135x12; sets at 175 & final set belted
Olympic Squats: 45x10, 135x5, 225x3, 240x5, 260x5, 280x5, 300x5; PR - 5RM, all beltless
Pullups: 29 total - it might have been more, but I might have forgotten to record them
Leg Press: 388x10, 20, 20

Time: 76 minutes
BW: 246.0 lb

Again, way too much jawing. Today's training session contains maybe 40 minutes worth of work. I need to kick up the intensity. I've been reading how conversation negatively impacts lifting. Even if the conversation is positive (it usually isn't), your mind is still focused on whatever the topic was. Thinking of something other than the lift at hand means the lift won't be as good as it could be. When I'm alone in the gym, or at home in my garage, I focus much better, and can lift a whole lot more.

Imagine if you were trying to learn something serious, like differential equations. As you sit down to solve the equation, one guy comes up real close and tells you how he used to solve equations "back in the day" (by hand, of course!). Another questions if you need to have math skills that are that advanced. A few others might be talking about something else all together. Would you solve the equation as easily as you would if you were in the library? Probably not.

Bottom line: I gotta STFU and lift more.

[RobinVdBroecke]

Is there a reason you are not doing any Olympic lifts anymore?

[Chebass88]

Is there a reason you are not doing any Olympic lifts anymore?

There are a few. I decided to learn the squat versions of the lifts instead of the split versions. My initial goal is to get the Olympic, front, and overhead squats into reasonable ranges, while practicing drills to learn how to do the lifts with decent technique, followed by adding back the full lifts. My idea was to eat the humble pie for a while and put in the time to develop technique.

One of the problems I've come up against is that technique drills are NO FUN. I'm not able to move a respectable amount of weight in them, and I've been short-changing them recently. Sure, the "Scarecrow" move might help me transition through the "third pull", but it isn't the same as getting strong as hell, grabbing a weight and throwing it overhead.