Ironcross–Thanks! I enjoy reading your log as well, albeit silently and sporadically, due to my work schedule.
kmc–I gotta follow your log more closely! Barbell complexes and overhead squats will definitely lure me in. Lucky you–I would kill to check out the Rangers locker room…or spend anytime in NY actually. Sounds like a pretty cool job!
Finished my testing stuff today with the incline bench and back squat. Warmed up with some PVC rolling and movement work, and then got right at 'er. Got vid of my cleans from Monday and my back squats. Any criticism/pointers/notes are quite welcome!
Back squat–
bar X 6
95# X 3
135# X 3
185# X 1
205# X 1
225# X 1
240# X 1 (PR)
245# X 1 (PR)
250# X 0
My 250 attempt was rubbish, as seen in the vid. The major difference between 245 and 250 was that I was mentally fired up for 245, and felt like I psyched myself out for 250.
Something that becomes apparent on video was some knee caving and shifting on all attempts 225+ (all the ones I put in the vid). Not so good. I’m probably going to shift towards more olympic style high bar squats anyways, which actually seems to reduce the caving (perhaps due to having slightly less weight on the bar).
Incline bench–
bar X 6
85# X 3
95# X 3
105# X 1
120# X 1
130# X 1 (PR)
135# X 1 (PR)
140# X 1 (PR)
145# X 1??
I’m only counting 140# as my PR. I had a random guy be my spotter for my attempts at 140# and 145# and I made the mistake of not telling when I would want him to take the bar. 140# came up nice and clean and easy, and he didn’t dare touch the bar. On 145#, as soon as the bar speed slowed and I began to grind through the rep, he gave me help. I was so stunned that instead of going for another attempt, I mumbled a thanks, unloaded the bar, and called it a day. I know that I had 145 there, but I was just so fucking stunned. Oh well, I’ll take the 20 lb PR.
Overall, I’m happy with the results of my testing–PRs are always good.
Progress from early May to now:
Broad jump - 84 in → 88 in
Back squat - 235 lb–> 245 lb
Clean - 151 lb–> 165 lb
Incline bench- 120 lb–> 145 lb
I’m 5lb shy from hitting my short-term goal of a 250 squat, but I hit my goal of a 165 clean, which was pretty cool. Seeing as I met my clean goal and am super close to the 250 squat, might as well set some new goals:
-265 squat
-185 clean
-chin up with bodyweight + 1/2 bw external load (currently @ bw + 50 lb)
-95 in broad jump
These definitely look like longer term goals, but I believe they are attainable. My gains slow considerably during hockey season, as my focus shifts away from strength gains to strength maintenance and managing any wear and tear picked up on the ice.
In addition, I guess you could say I did some conditioning today as well. At my summer camp job, I ended up pulling a bunch of the kids on scooters around with what can essentially be described as a big elastic band. Fun, but hella tiring.
