5 x 135
1 x 185
1 x 155 with 3 presses after the clean
1 x 165 with 3 presses after the clean
1 x 175 with 3 presses after the clean
1 x 185
Bent over dumbell rows
2 sets of 8 at 80 pounds each arm.
Clean and press part took a while. I felt like working on the pressing because I fail there before I do the cleans. It's funny, I can push 175 up three times, but barely do 185 once.
Squats tommorow as a I start rotating squats and deads every Monday. This will give me two squat workouts per week at least every other week and allow max deads every other week.
10 x 45
8 x 135
8 x 135
8 x 225
8 x 225
3 x 275
1 x 315
1 x 315
Seated calf raises in between
Cybex ab crunch
20 x 150
20 x 150
Practicing the squats more than anything. Did go down deeper with 315 than ever before, so that's good. Partner is back, so I'm looking for spotting on bench tommorow, haven't maxed out in several weeks.
This looks funny, like we hardly did anything. But, Oly is hard! Takes my breath away even with small numbers of reps. I had done snatches before, maybe 4 different times when I was following Scrawny to Brawny. Will probably add them to this day, they're fun!
The workout was surprising good considering my company Christmas dinner / party was last night. I, uh, drank a lot.
Box squats - box real low- paused on box before coming up until 225, then reps were touch and go-
6 x 135
6 x 135
6 x 185
6 x 205
5 x 225
3 x 245
3 x 245
5 x 225
I'm happy with 245. I was really going low and I'm starting to feel a groove to this lift. Also, I may always keep a box in the rack even if I'm not pausing because I like to know when I've gone low enough.
I can squat more on a straight bar, cambered bar is just so comfy
nice work on the box squats. they are great. I perfer them with a big pause at the bottom (i sometimes take my feel right off the ground when im on the box). big box squat = big squat, always.
Today's usually clean and press, but I still have DOMS from Deads on Sunday and I have a beef tenderloin to grill tonight 'cause the in-laws are in town. So, I'll skip and get back on schedule tomorrow.
This is as good a place as any to post my New Year's Resolution. It is 300/400/500 in the big three.
Note to self- still sore (in a good way) from the squats on Thursday. I really like the low rep but high number of sets. Pyramiding hasn't been producing, so I may try to keep one squat day a week with something like 10x3 and if I can stay consistent I can work up weekly starting with my 225 base on Thursday and track progress.
Hopefully will fit in a clean and press workout this evening.
I have found that a high number of sets at a moderate weight (80%1rm i usually use) really gets the form dialed in after just a few sessions. nice work.
I have found that a high number of sets at a moderate weight (80%1rm i usually use) really gets the form dialed in after just a few sessions. nice work.
Thanks. Yeah, I'm hoping it'll do what you say and help the form. If nothing else it's a set and rep range I like and can maybe stick to on my least favorite lift.
I'm skipping clean and presses tonight. I'm still sore from squats and I have more time tomorrow for a better go at them, leaving me Monday on schedule for squats. Tonight will be good meal, a glass or two of Chivas (awesome Christmas present) and football watching to rest up.
3 x 155
1 x 175
1 x 185
Cleaned 195, missed the jerk / press part (twice )
1 x 185
1 x 155, then 3 more hang cleans followed by 3 more presses
another set same as above
Linear Mode
