DB Clean & Press, alternating sides: 45×5/60×5/Timed 10 @ 1:25/8 @ 1:16/. Barbell Step-ups: 95×10 on 18″ box/45×10 on 24″/145×10 on 18″/2-25# dbs on 24″/115×10 on 18″/65×4 on 24″/. Left groin was complaining, so I had to go easy. Pull-ups, assisted. 2 sets of 15, with bands added each 5 reps. Spread Eagles: 1 minute timed, 19 w/25#/15 w/25#/. Reverse Flyes: 15×10/15×10/12×10/12×10/.
Good stuff happened this week and Tuesday was a high volume, CNS-blasting session, masterly programmed by the Brengel. The week finished with a deloading week, starting on Saturday, followed by an unexpected, surprise training session Sunday.
Squat Clean + 2 Split Jerks, x 2: 113/113/113/133/133/133/. Total: 12/24. Hold in the split position for a second. Front Squats: 135×5/185×3/205/85% doubles: 225/225/225/. Too much on the toes. Quad dominant. Last set was garbage. Barbell Row, x 8: 113/163/181/191/.
Super Set-Front Plate Toss, 35# & kettlebell side bends, 96#. 3 x 10/.
Push Press (behind the neck): 95×6/95×6/135×3/155×3/165×3/165×3/165×3. I did not do a very good job get my legs into the lift and relied too much on upper body strength. Box Squats: 135×5/185×3/205×3/225×3/singles: 255/285/305/325, best lift/335, but lost my arch. Assisted Pull-ups, 1 purple band: 3×8. Iso Split Squats: 2 @ 2:00. Russian Twists: 25#, 3×10 Side Lateral Raises, 20#, 2×10.
Thursday, 9/24/09 (solo)
Hang Power Cleans: 90×5/90×5/100×5/105×5/111×3/121×3/126×3/131×3/. Singles: 146/146/155/155/155/. Clean Pulls: 155×4/165×4/170×4/175×4/. RDL: 135×8/185×8/225×8/245×6/255×6/275×6/. Front Plate Toss: 3×25#x10. Ab Mat Sit-ups: 25#x10/35×10/35×10
I have never been a fan of the cliche, “less is more” but that is exactly what Olympic and powerlifting coach, Glenn Pendlay of Wichita Falls Weightlifting Club suggests when he says that most people do too much in the gym.
In a very interesting podcast interview, Pendlay lays out a ton of training gems for the few experienced, competitive lifters to the many novice, intermediate and even for the older lifters (I made sure I turned up the volume on my computer so I could hear it).
What a week! While there were some good training sessions this week, this blog was down for a couple of days due to server issues. As you see, we are back up running (and lifting). We missed you here, but glad you’re back!
I have never been a fan of the cliche, “less is more” but that is exactly what Olympic and powerlifting coach, 
