Snatch pulls and shrugs (full snatches too)
95xnumerous
2-board Height Pin press
95x8
140x5
190x3
210x3
240x3
260x3
280x1
310x0 (Got it off the pins but couldn’t lock it out)
280x2
260x4
That’s it. I’m burnt out. Couldn’t lock out that 310 because my shoulders are flat tired from all the pressing and catching on the snatches. Had I not done those I think 310 would have gone up easily. Legs are pooped from the pulls, too. I actually started to do some Anderson front squats, but just shut it down when 210 wouldn’t come off the pins easily.
Deload the next two sessions or so. I’ll keep practicing snatch form with light weights do one heavy lift and one light one and see how that works.
Lots of weighted dips brought my bench up in a hurry. I wish I could find an accessory for deads and squats that would be as effective. Any suggestions?
Am I seeing a suicide grip on those benchies???
[quote]Oldman Powers wrote:
Lots of weighted dips brought my bench up in a hurry. I wish I could find an accessory for deads and squats that would be as effective. Any suggestions?
Am I seeing a suicide grip on those benchies???[/quote]
I tried dips one day and it killed my shoulder that day. I’ll try again.
Suicide yes on the close grip bench. Somehow it enabled me to tuck my elbows better. I may try it on regular and pin-presses as well.
I think any version of squat that is harder than a free squat makes an excellent accessory. Pause squats, Anderson squats, Zercher lift, box squats, slightly high overloaded partials. These have all worked for me. Straight squatting alone always went backwards for me after a while, but I suck at eating.
Stiff legged DL, Romanian DL, Zercher lift, sumos. My deadlift tends to go up with my squat though. I like the rack pulls from slightly below the knee (like one or two inches) to encourage back stiffness though. I’m starting to think that last one should be done for reps or multiple singles, though, so one gets the back endurance for a full range pull. Just a theory though.
[quote]Oldman Powers wrote:
Alright. Fun is over.
Time to gain some weight now.
I’m the potty poopah.[/quote]
I hear ya, boss. I haven’t been paying attention to my intake. I’d rather press 200 and have it be below bodyweight.[/quote]
I’m just giving you a hard time. That’s a lot of weight to put overhead and you’ve advanced on it pretty fast. I’m sure 200 is right around the corner. I need to get my butt in gear and work Mili’s harder.
[quote]Oldman Powers wrote:
Alright. Fun is over.
Time to gain some weight now.
I’m the potty poopah.[/quote]
I hear ya, boss. I haven’t been paying attention to my intake. I’d rather press 200 and have it be below bodyweight.[/quote]
I’m just giving you a hard time. That’s a lot of weight to put overhead and you’ve advanced on it pretty fast. I’m sure 200 is right around the corner. I need to get my butt in gear and work Mili’s harder. [/quote]
It also just happens to be true. I need to get that weight back.
Skuwatsu to 15" box - paused
185x3
235x3
275x3
315x2
345x1
385xmiss (bar slid on my manly sweaty back)
Front Squat
185x3
235x2
More fuggin’ around
single arm BB snatches
Went to the public gym today. Trainer there - god - TWO trainers putting the folks through their bosu paces. The client of one of them expressed an interest in what I was doing to his trainer, who, while giving me props for “trying,” proceeded to rip my form (justified) and tell his client that he needed to spend a long time with PVC pipe before getting to what I was doing for weight. I’m of many minds on this…yes my form sucks, but I’ve only been doing it for 4 days or so and why tell your client he can’t? Fraid I’ll steal him from you?
Squats - Had a major form break which hasn’t been happening lately unless I’m really beat down. Almost lost balance at 345 and then the bar slipped on my back @ 385. I almost recovered but it got out in front of me and it was all over. And then after taking off some weight I couldn’t lift the remaining 325 from the pins. This is after doing 350 from that height a few days ago. Time. For. A. Break. For real. I’ve had to move my belt from hole 4 to hole 5 to get the same tightness I had a little while ago. Double-plus ungood.
Bench was hard. Shoulders are tired. If I’m gaining any muscle it’s going straight to my traps these days.
Good news is it was a solid session that will promote strength and growth. I’m primed for a big boost in strength once I pound some calories consistently.
