Back Squat:135×5/185×5/225×3
85% (255#) x back 3 x 5
My neglected1RM back squat is down about 15# Clean Deadlift: 115% (215#) x 2 x 3 Push Press: 83% (145#) x 4 x 5 Chins, band assisted: 10/10/11 GHD Sit-ups: 3 x 15
65# Sandbag Power Cleans: 10
65# Sandbag Squat Cleans: 10
Went to the Santa Monica Stairs and did three laps of the 189 steps with a 65# sandbag; alternating shoulders and back. Brutal.
Next,
4×10 sandbag squat cleans
2×10 sandbag cleans and press
2×10 sandbag snatch
200 meter shoulder carry
That lit me up and left me smoldering, especially the stairs.
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Friday, 6/28/08
Rest Day
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Saturday, 6/28/08
The Four “P”s…all pulling. 9 reps each
•Power Cleans, 125
•High Pulls, 155
•Deadlifts, 300
•Stiff Legged Deadlift, 175
•Rows, 125
Pull-ups, single red band assisted, 2×5
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Sunday, 6/29/08
Kettlebell Workout in the Park
Steve Belanger and Marc, both RKC instructors held a training in the park for experienced and beginner kettlebellers.
For the workout portion, I used a 53 then a 70# KB for ladder swings both two hand and single hand. In there were a few sets of snatches, 3 rounds of kettlebell Bear Crawls and 5 x 50′ rope pulls with an 88# KB at the end. Did a set of push ups after each. The rest of the time was spent socializing and playing with the bells.
If deadlifting is your thing, and it should be if you lift weights, Christian Thibaudeau has some good information on the subject in “Dissecting the Deadlift“.
Thibaudeau says, “If you select the variation(s) that best suits your needs, it’s one of the fastest ways to get results when it comes to muscular development and fat loss”.
Isn’t that what most of us are after when it is all said and done?
How about that! She lifted over 3x her bodyweight (103#) using the Sumo style; number 6 in the Thibaudeau article.
(Congratulations to Torri Lehman who after deadlifting for only the second time, pulled 200# and made it look easy).
HPS x 5: 45/50/55/65/90
HPC x 5: 90/110/128/130/140
CLD x 5: 149/165/175/185/205
PP x 5: 90/110/120/130/140
FS x 5: 90/120/120/130/14o
OHS x 5: 45/65/95
BP: 95 x 10/135 x 8/155 x 8
Following President Bush’s final State of the Union address to Congress, I headed off to the gym for a quick ME deadlift workout. After warming up with 2 sets of snatch grip deadlifts while on an elevated platform lifting 155 x 6 and 245 x 5 and concluding with a standard deadlift of 245 x 3, I continued by going with 61% of my 1RM.265 x 3 reps, with 6 sets and 90 seconds rest between the sets. The next grouping was done at just over 72% of 1RM. 315 x 3 with 6 sets and 90 seconds rest between each.The form was solid and the lifts were done quickly and easily. Finally, the last thing I did was 3 reps of Good Mornings at 45/65/95/133/155.I left with plenty in the tank so this was a good workout tonight.
This hasn’t been one of my best training weeks, but it has been interesting training around a few injuries. In the day when I essentially did one thing, i.e. run, mountain bike or speedskate, if I got injured, I was on the shelf until I healed. With the wide varieties of training I now do, if I injure my upper body, I can always train the lower body. And so it goes. There’s always taking some time off or going at half intensity or half weight; just not today.
Tonight’s workaround workout was:
DE Deadlift singles (I love deads!) at 60-65% of 1RM.
5 x 265# and 7 x 285#, done with overhand grip.
Kettlebell snatches, 20 kg: 30/30/30
Kettlebell swings, 20 kg. 30, 10 each arm and 10 two-handed.
The start of a new year means the NFL season is winding down and this weekend, sixteen teams play to advance in the playoffs. The Green Bay Packers are one of four teams that have a first round bye and will play the Seattle Seahawks in legendary Lambeau Field in Green Bay.
I didn’t have a bye so I went to the gym and tried something new and something old I haven’t done in a long time…the bench press.
I did a few sets of the Burgener Warm-up and did a Dan John routine.
4 sets, 8 reps each of Power Snatch, Overhead Squat, Back Squat, Good Mornings, Rows and Deadlifts.
45/55/65/75.
It has been a long time since I have done bench presses and the last time I did, I re-injured my left shoulder. In doing 7 x 3, I would go no higher than my bodyweight for fairly obvious reasons.
135/155/175/185/205/185/185.
The Dan John routine was a smoker and I liked it for that reason. For the bench press, caution and moderation was a good call.
Just yesterday in my Year End Review, I said no more PR’s until next year. Well, I just couldn’t wait! I joined a crowd of people getting in their last workout of the year before the gym closed at noon. All three squat racks were in use, but I planted myself in a prime piece of matted real estate with good bar and a pile of plates. Time to deadlift! Time to PR!
To warm up, I did 4 sets of Burgener’s and 4 x 30 ab mat sit-ups.
I loaded the bar with 155# and did 5 deadlift reps. I add 140#, to 295 and lifted it 3 times. Now, on to the fun stuff…
Deadlift Singles, 7 x1:
335/365/425pr/435pr/355/355/355.
Nice to finish the year with a bang! Happy New Year to everyone and I hope that 2008 allows you to reach your dreams and get your PRs!
