Front Squat from pins (pin 6)
135x5
165x3
195x3
225x3
255x2
280x1,0 (PR +5 lbs)
250x5 (PR +5lbs)
High clean pulls
135x3
205x3
225x3
245 3x3 (PR +20lbs)
Tate Presses
55’s 8x3 sets
Notes:
Overhead Lockouts: Right shoulder kept failing. The triceps have the strength, but I couldn’t keep the shoulder locked. More of these will help that I think. Did full range high rep db press to keep the joint lubed.
Front Squat: Back started caving at 280. Should be okay next time. Been a hard and heavy weekend, so I wasn’t too surprised.
High Clean pulls: Not keeping right shoulder locked back on the pull so bar is coming up at an angle. Also pulling with my arms, rushing the second pull, so I’m not getting as much out of these as I could. Practice will make improvements. Farking octagonal plates make me crazy.
Very nice squatting! I’m still impressed with the Andersons, but I think I’ll switch to just taking the bar down to the pins, resting, and coming back up. Easier on my shoulders. Makes me wonder though if I could do the 365 I managed last week, though. For some reason, starting from the hole position seems easier than starting from the top.
Great work DCA. Front squat looked strong and the pulls looked painful. Not to mention, putting 2 45’s on each side and pressing it over your head causes immediate gains. Not sure why, but it does.
Great videos. My hands would snap off if I did front squats like that. You’re looking stronger then ever. I’m still waiting to see you break some records at a meet. Any in the near future??
[quote]mcl wrote:
Very nice squatting! I’m still impressed with the Andersons, but I think I’ll switch to just taking the bar down to the pins, resting, and coming back up. Easier on my shoulders. Makes me wonder though if I could do the 365 I managed last week, though. For some reason, starting from the hole position seems easier than starting from the top.[/quote]
Yeah - that whole shooting pains down the arms scared me. I don’t know if you did it high-bar style or not, which can sometimes cause that, but if it hurts that bad I wouldn’t do it. Paused squats to pins is just as effective and keeps you in your squat groove as well.
Starting out of the hole is a grudge thing and a confidence builder for me. I figure if I can move a weight to lockout from the bottom, it’s mine for reps from the top.
[quote]ecogenx wrote:
Great videos. My hands would snap off if I did front squats like that. You’re looking stronger then ever. I’m still waiting to see you break some records at a meet. Any in the near future??[/quote]
I may do a meet in November, but I wouldn’t be breaking any records. More people have entered the federation I’m in and the records have moved beyond what I can attain in the remaining time - particularly the bench records, which are in excess of 100 lbs of what I can do.
I’d be satisfied with just having a total on the books. The strategy would be directed towards NOT BOMBING OUT.
[quote]LittleStrick wrote:
Great work DCA. Front squat looked strong and the pulls looked painful. Not to mention, putting 2 45’s on each side and pressing it over your head causes immediate gains. Not sure why, but it does.[/quote]
I’ve been corresponding with a ginormous dude on another forum who has a 450+ overhead. He suggested lockouts and cleans/high pulls as part of overhead training. At the very least it works the little stabilizer muscles in the shoulders and upper back which I’m hoping will help me pull the weight back over my head as I push my head through. They’re not painful, really, which might mean I’m doing them wrong…
My squat is almost where I want it. I’m going to test it after this next deload cycle and if I get it, I’l be dropping lower body volume to really hammer the overhead stuff.
Kmac will be pleased to hear that overhead squats have been recommended for improving pressing as well. So I’ll be bringing those into the mix.
My cleans suck. No shrug, no jump. Just set up, squat down, and power it up. All the lift’s done with the legs (no surprise there, given how quad-dominant I am). I really need to learn proper clean form once my shoulders are sorted.
