The Riddle of Iron The Riddle of Iron - Page 13

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Thread: The Riddle of Iron

  1. #121
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    Default Press day!

    • wichita falls texas june seminar date
    • woodmere new york july seminar date
    • las vegas nevada august seminar
    OHP Intensity / Bench Volume

    OHP: 45x5x2, 65x5, 75x3, 85x2
    work: 100x5 -- rep 5 failed halfway up, but I tried again without putting the bar down or resting.

    Bench: 45x10, 65x5, 85x3, 95x3, 105x1
    work: 110x5x5

    Try chins:

    Got about 2/3rd of the way -- lots further then Thursday's effort. Hung there as long as I could... felt like an hour and a half? ( probably 5 seconds in reality ).

    Did 10 reps on the lat pull machine @ 100 pounds then tried chins again, got about two inches up. That was dumb.

    On the first try, I felt my abs and my legs get really really tight. I feel like a lightbulb came on. I will be able to do a chinup by the end of the summer.

  2. #122
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    Default

    Don't you hate it when work interferes with weights? I had an 11-12 meeting and a 1-2 meeting today. I was going to leave work early and hit the Y around 5:30 and get home in time to tuck the kids in, when I realized I've got a non-work volunteer meeting @ said YMCA from 6-7. I guess that's why I've got Wednesday as a recovery day.

  3. #123
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    Default delayed onset volume squat day

    What a weird day...

    Got to the gym and there were no racks open. There's only four actual power racks in the weightroom -- gotta make room for crosstrainers and treadmills -- so that wasn't a surprise. This kid I've been exchanging "later bro's" with for a few months says "hey man are you gonna squat, want to work in" so I said sure. He's about 5'8" 145 pounds, cut. He's got a few "clients" who does personal training for at the gym too. Nice kid. Little loud. He's got a steady underground chalk supply so I've made sure to cultivate him.

    Anyhow I zip through warmups, he declines to do any empty bar warmups, then does like 85x10, 135x10. I do 45x10, 85x5, 135x3. When I get to 185 and do 2, he says are you done with warmups? I said no, I'm going a single @ 205 and then 230x5x5. He says ok I'm gonna work @ 185 and proceeds to do 185x8, struggling mightily on the last two.

    I go to 205, do my single.

    He pulls the 10s back to 185, does eight more -- high bar, ass to grass, eyes to the sky, pretty. Then says "do you want more plates or can I put 25's on." I suck at math so I said sure.

    I am a fool. 235x5x5 is a lot more then 230x5x5. Anyhow. Got through it, enjoyed it. Enjoyed doing volume day @ 50 pounds more then a kid who benches way more then me was busting his ass to squat.

    Squat: 45x10, 85x5, 135x3, 185x2, 205x1
    work: 235x5x5 Kid touched my back during the third set like he was spotting me! With fucking safeties on the fucking rack! Then he said "nice set bro." And after we were done he said "you gotta be careful with that low bar squat on your back, man." Grrr. I used to hurt my back all the time, now it's sore after squatting but never any other time. I told him as much and he said "good for you, good man."

    I enjoyed watching him struggle through his 185's after that.

    Power Cleans: 45x6, 75x3, 85x3, 105x3, 135x3
    work: 145x3x2.5

    After my first set the same kid comes up and starts giving me power clean tips, records a rep, plays it back on slow motion to show me my bar path swinging out, tells me he has his clients working on it like this and such. I said thanks dude, can you record the next set with my phone, please?

    Anyhow. Here's my ugly third set with a failed third rep:

    https://www.youtube.com/watch?v=HOkfwd1ds6A

    I might need less weight on the power cleans. Either that or power cleans after 5875 pounds of squats aren't the world's greatest idea. I'm not going to give up on them, I'm going to get feedback from people that aren't "this kid in the gym" and get better at them.

  4. #124
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    Default

    Quote Originally Posted by mgilchrest View Post
    You jumped way too early on the failed rep. Also, your arms are bending early. Those are the two main errors.

    The bar path isn't terrible. I'd tell you to flex your triceps until the bar touches your thigh and then jump (hard) to get into the rack. However, as you noted, pulling cleans after volume skwatz isn't ideal.

    ETA: Your grip is also a little narrow.
    That's pretty much what Skillin told me in the Technique forum. Stop the elbow bend. I'm not entirely certain I understand what he means by catch it on the shoulders, not the hands, but I'm going to take Skillin's advice.

  5. #125
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    Default

    Quote Originally Posted by CimmerianInTraining View Post
    I'm going to take Skillin's advice.
    good call, my friend.

  6. #126
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    Default Bench Intensity / OHP Volume

    Yeah, boy.

    Bench: 45x5x2, 65x6, 85x3, 105x2, 115x1
    work: 125x5
    backoff: 95x10, 60x10. Swole.

    After spending three weeks stuck between 115 and 120, getting to 125 feels pretty fucking fantastic. I should have started 2.5 pound jumps months ago. 135 is sight.

    OHP: 45x10, 65x5, 85x3, 85x2
    work: 92.5x5x5
    backoff: 50x10

    92.5x5x5 was not easy.

    Power Clean practice: 10 reps "drop the bar from the rack position to the hang position", 10 reps jumping from mid-thigh with a straight arm.

    Chin practice: 3 reps of "get as far up as I can, let myself go down as slowly as possible."

    I'm swole like Brandon Merriweather. https://www.youtube.com/watch?v=K_Hx2NjfO3U

  7. #127
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    Default

    ihatetheohpihatetheohpihatetheohp

  8. #128
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    Default

    The OHP is a fickle bitch, a too-hot cheerleader who will flirt with you and show you just the top of her titties but never come all the way across, but still... she keeps me coming back for more.

  9. #129
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    Default

    easily led we be.

  10. #130
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    Default stupid math

    starting strength coach development program
    This was supposed to be yesterday, but I had a work golf outing -- first golf I've played this year. I kept reflexively doing a valsava before each shot... also on the infrequent occassions I hit the ball correctly it went about 5-10 yards further then usual.

    Anyhow hungover squat intensity day... doesnt often work well and today was no exception.

    Squats: 45x5x2,135x5, 185x3, 225x2, 245x1
    work: 255x1, fail on 2. I felt from 185 that this would be rugged and it was.
    backoff self punishment: 185x5, 135x10

    Deadlift: 135x5, 185x5, 225x3, 255x1
    work: 275x5. I thought I had 285 on the bar and was really fucking happy with how easy it felt. Then I looked again. The good news is that 275 felt easy. The bad news is that I didn't get 285.
    backoff: 135x5 -- like a feather.

    In the middle of this an older dude walks by after my 225 warmup DL and says admiringly, "you are a serious minded man," looking at my logbook, my belt, and the (to him) massive amount of weight I'm moving. I said "I'm just doing the best I can." He said "you just picked me up from the floor." I said "I'm just giving it my best, that's all."

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