dmw

[Matthew]

No pain during dips, very good. Sounds like you have a good plan.

Row more.

[dmw]

Originally Posted by Matthew

Row more.

You know, I almost did today, but I'm deadlifting tommorow and I usually get some good upperback soreness and felt like I'd be hitting that horizontal pull twice in a row. But, I may be overthinking that.

[dmw]

Just weighed- 219, new pr. I know I'm holding some water right now, so I'm not too fired up. Still, if I can crank out a few more before the summer I'll be thrilled.

[Matthew]

Ya, overthinking. Throw a row on that day. I suggest seated row to save your low back, but you can do whatever you like.

[Simon C]

I don't think it's overthinking. I think you should keep rows to Tuesday(Squat day) and Friday(Pulling day), don't want to let them interfere with your deadlifting when they clearly don't have to. You could chuck in some upper back work on Mondays session too if you wanted, but I'd keep thursdays clear, to keep fresh for deadlifts.

[dmw]

Friday, April 4

"powerclean"

5 x 95
5 x 135
1 x 225
1 x 225

(shit, there's a big difference in 205 and 225 - these were harder than what I wanted to do pre-deadlifting, so I moved on to deads )

Deadlifts

3 x 315
2 x 405
2 x 405
2 x 405
2 x 405
2 x 405

Squats for speed

10 x 135
10 x 135
10 x 135

some seated calf raises in between sets

standing ab cable pull downs

20 x 140
20 x 140
20 x 140

notes- I want to do a few more singles of cleans before deads, but I jumped to 225 too quick. Next time I'll add weight more in increments. Deads - each set was easier than the one before, until the 5th. In that one I could tell I was rounding my back a little. Forgot my f'n belt again. Anyway, I took my shoes off for those and liked that. I am getting a pair of Chuck Taylors soon, and that will be way better than the New Balance I wear.

[Matthew]

Go to alco's log and tell him you clean more than he does (make sure to laugh and point). Give him some old fashioned competitive motivation.

Seriously though, nice pulls.

[dmw]

Originally Posted by Matthew

Go to alco's log and tell him you clean more than he does (make sure to laugh and point). Give him some old fashioned competitive motivation.

Seriously though, nice pulls.

Thanks!

[pjb923]

Very nice numbers on both the cleans and the pulls.
I need to add some cleans into my routine. I have only done them with light weight as part of a complex.

[dmw]

Originally Posted by pjb923

Very nice numbers on both the cleans and the pulls.
I need to add some cleans into my routine. I have only done them with light weight as part of a complex.

Thanks. I love cleans. I used to do them from the hang, but since I went to from the floor, the numbers have gone up for me. I hadn't ever tried 225, but that's about top-end as those were not pretty. I moved to doing them from the floor hoping it will help the deadlift.

Next week I'll do more singles for sure.

[bigDman]

nice cleans and pulls. Cleans are pretty hard espically when you dont have perfect technique :-P

[dmw]

Originally Posted by bigDman

nice cleans and pulls. Cleans are pretty hard espically when you dont have perfect technique :-P

Thanks. Tell me about it. There is no catching it in the front squat position here!

[Frank.S]

damn, you got bigger then me

[dmw]

Originally Posted by Frank.S

damn, you got bigger then me

Ha. But at 6-4 and change, I need more to look big.

[Simon C]

Very nice power cleans!

[dmw]

Originally Posted by Simon C

Very nice power cleans!

Thanks! They weren't very smooth, so I'm moving up slower in weight next time.

[Frank.S]

Originally Posted by dmw

Ha. But at 6-4 and change, I need more to look big.

i didn't realize you where that tall

im 5'9

[dmw]

Originally Posted by Frank.S

i didn't realize you where that tall

im 5'9

Now maybe you can see why I suck so bad at squats!