I used to run long or skate long for my birthday. Today, though, I lifted heavy. I did my fourth week of Marty Gallagher’s old school pulling routine, but got a off to a crappy start.

I had warmed up fairly well for the power clean but a strained tendon let me know that my form on the clean has not been correct. Last week, I may have, on a later rep, gotten sloppy and tried to reverse curl it. Or it could have been from poor kettlebell form last week. In any case, the warm-up helped and reminded me to pay attention to the correct clean technique.

Two reps into my “money set” on the cleans which was 6 reps at 165#, one of the boys rolls up on me and gives me a “Hi, how are you”as I got past the first pull. Well, that messed up my concentration and I missed on the lift. Since I was already struggling, I knocked off the two nickels and finished with 3 155# cleans.

It got better from there.


Power Cleans: 95×5/115×5/135×3/165×3/155×3
High Pulls: 165×5/215×6/
Deadlifts: 235×5/275×3/315×6/
Romanian Deadlifts: 155×5/225×6/
Barbell Rows: 45×10/65×6/95×5/135×6/
The rows were especially difficult because it put the most pressure on the injured tendon, so it was best to work up to it. I am most pleased with how the well the deadllifts went. I had good form and a smooth rhythm, not banging the bar at the bottom of the lift.

I finished by doing 3 x 30 second bar hangs.

The best part now is knowing I will be hungry most of the day and will have quality time with my hammock!

Filed under: Gym

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