Far out. For a crook back that’s pretty damn good.
1 Like
Its good even if his back wasnt crook haha!
1 Like
Thanks, I think I had another reps in me if I could risk my hips shooting up anymore than they already were. I was destroyed at the end of it though, couldn’t even walk 355lbs out (I had down sets even though I dumped the bar) without my back complaining.
It was like 60 pounds over my best beltless set of 10 last summer. I am amazed at how much my squat has gone up in the past year or so.
And thanks, let’s see if I can do 455X10 next year. 
3 Likes
Lightweightttt baby
Olympics 2020, baby. Just gotta keep up this Nathan Damron level efficiency up and squat like 550X10, no problem.
Step 1 on joining the Russian Weightlifting team
Step 2:
1 Like
2/21/18
Hip snatches
70kgX1 on the minute for 10 minutes
snatch balances
120kgX1 for 5 sets
squats (beltless)
155lbsX5
245X3
295X3
335X3
365X2
395X10 (video a few posts above), 30 pounds over best set of 10 belted, 60 pounds over best beltless set
355X0 unracked it and I immediately knew I couldn’t squat it
box squat jumps (second highest box)
bwX7
bwX5
bwX5
Weighted ring dips
45X10
45X10
45X5
fat grip curls supersetted with front levers
95X8 (forgot if it was 10 or 8)
95X3
95X3
2/22/18
power snatches
just ass. failed 90kg three times (nearly doubled it a couple weeks ago), not upset/worried about it. I haven’t pulled for a little while and I destroyed my legs yesterday; what can I expect to happen with my power?
snatch deadlifts (no hook)
100kgX2
110kgX2
120kgX2
130kgX2
snatch deadlifts (hook)
140kgX2
snatch deadlifts (straps)
150X0, yep my pulling strength/power just isn’t with me today. I can deadlift again though, that’s a major improvement.
sotts press
50kgX2 for 5 sets
one hand ring pull up and waiter walk superset
4 rounds of 2 trips with the green kettlebell and 2 reps on the opposite arm for pull ups
I am happy that my back is recovering. I’ll see if I can survive just doing a deadlift/pull on days I don’t squat and do that for a week or two before getting back up to my old pulling volume. Once I can handle my old pulling volume on snatch work, I can probably throw clean and jerks and all of those goodies back in.
Wait, you can do one arm pullups?
Wtaf man! Thats awesome.
1 Like
I have done a one arm pull up before, think my best was a set of 2 on neutral grip one arm pull ups, but the ones today weren’t it.
They were just one hand (i.e I place my other hand on my arm and it gives a tiny bit of assistance) pull ups. I want to be able to do a one arm ring pull up, so I am getting one hand work in on the rings until I can move the hand all the way down to my delt for a couple reps, right now I’m just doing them with my hand on the bottom of my forearm right above the elbow.
2’s pretty good. And oh well close enough haha.
1 Like
Thanks, got that big boi strength. The hardest part of one arm bar pull ups that I have to stabilize like 215lbs with one shoulder/bicep and my body wants to spin and twist instead of letting my lats just pull me up.
1 Like
I cant do onearm pullups but i sometimes do single arm hangs for grip,twisting around is really annoying.
1 Like
Get good at weighted pull ups, do negative reps (up with two arms down with one arm), and one hand pull ups if you want to be able to do one. And of course be able to hold a one arm hang for a bit, can’t do a pull up if you can’t hold yourself. I can’t really say how good of a strength/size builder it is, but obviously you have to be fairly lean and fairly strong to be able to do one and it’s one of those things that is cool to do (especially the bigger you get, and it’s easier to keep body weight stuff as you get bigger than gaining body weight stuff after you’re big)
1 Like
2/23/18
Felt like absolute horse shit today, couldn’t stay awake through one of my lectures. I was tempted to bail on training today, but remembered I skipped Monday for an exam so I was obligated to show up
Hip snatches
EMOM
155lbsX1
160X1
165X1
170X1
175X0, 1 missed it the first time because elbows wouldn’t lock (the fuck you doing, elbows?)
155X1
160X1
165X1
170X1
175X1
The second wave felt better than the first (technique and coordination wise) despite fatigue, which is normal for EMOM work
Snatch push press
120kgX2 for 5 sets, was my old 2 rep max. It felt very powerful, I think I am figuring out a dip and drive style that works well for me (deep and slow instead of shallow and springy)
front squat 5 second pause at bottom 12 second pause at top
365lbsX1
385X1, 10 pounds over what was planned for today
315X1, supposed to do 3X3 and my legs were up to the task, but not my back/hip
outrageously heavy standing calf raises
Today is a reminder that how you feel is a filthy lie.
2 Likes
Slept through alarms today, slept like 11 hours and I am still tired, last week was rough on my sleep. I am annoyed I missed training, but that’s fine, I will probably just cut my deload week coming up a day short at the start or something.
I will be very prepared for the hard Sunday session planned. EMOM starting at 180 to 225, no feet snatch balance doubles or triples at 245 (as many quality ones as possible ) front squatx5 to 365+ then hopefully back off sets and jumps, then a pull up and row variation.
2 Likes