Interesting session today - I decided to replace my light deadlift week with testing my power snatch and power clean - this way I get a psychological/emotional break from heavy pulling while still getting some quality training in. Plus, it’ll give me the opportunity to test these two lifts on a regular basis, since I haven’t really been training them recently. As it turns out, even though I haven’t performed either lift in about 4 months, I still managed to hit 97% of my best 2012 numbers today.
POWER SNATCH
Set 1: 45 lbs x 3
Set 2: 45 lbs x 3
Set 3: 45 lbs x 3
Set 4: 65 lbs x 3
Set 5: 95 lbs x 3
Set 6: 115 lbs x 1
Set 7: 145 lbs x 1
Set 8: 155 lbs x 1
Set 9: 165 lbs x 1
Set 10: 170 lbs x 1 (Video Below)
POWER CLEAN
Set 1: 65 lbs x 3
Set 2: 65 lbs x 3
Set 3: 65 lbs x 3
Set 4: 95 lbs x 3
Set 5: 145 lbs x 2
Set 6: 195 lbs x 1
Set 7: 205 lbs x? 1
Set 8: 215 lbs x 1 (Video Below)
Set 9: 225 lbs x 1 (Video Below)
SQUAT
Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 95 lbs x 5
Set 4: 95 lbs x 5
Set 5: 135 lbs x 5
Set 6: 160 lbs x 5
Set 7: 195 lbs x 5
Even though I skipped presses today, I hit some nice numbers on the dumbbell bench and chins. In particular, 95’s x10 felt surprisingly easy - I should have gone heavier!
BENCH PRESS (DUMBBELL)
Set 1: 100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 130 lbs x 10
Set 4: 190 lbs x 10
CHINS
Set 1: 209.4 lbs x 1
Set 2: 209.4 lbs x 1
Set 3: 209.4 lbs x 4
Set 4: 254.4 lbs x 5
Set 5: 254.4 lbs x 5
Set 6: 254.4 lbs x 5
[quote]Charles Staley wrote:
Although powerlifting is usually thought of as a test of maximum strength, it is equally a test of managing time, energy, emotions, and expectations.
[/quote]
True.
100% Raw! Southwest Regionals in Prescott AZ I believe
quote]kpsnap wrote:
[quote]Charles Staley wrote:
Although powerlifting is usually thought of as a test of maximum strength, it is equally a test of managing time, energy, emotions, and expectations.
[/quote]
True.
Hit a new 10RM PR on the bench (maybe tricep work is starting to pay off?)
BENCH PRESS
Set 1: 45 lbs x 5
Set 2: 95 lbs x 5
Set 3: 135 lbs x 5
Set 4: 175 lbs x 3
Set 5: 205 lbs x 1
Set 6: 225 lbs x 1
Set 7: 245 lbs x 1
Set 8: 255 lbs x 1
Set 9: 200 lbs x 10
BICEP CURL (DUMBBELL)
Set 1: 60 lbs x 10
Set 2: 70 lbs x 10
Set 3: 70 lbs x 10
TRICEP EXTENSION
Set 1: 60 lbs x 10
Set 2: 70 lbs x 10
Set 3: 70 lbs x 10
Working on trying to get the squats deeper. I’ve done more than this for 5 but perhaps not as deep.
Also equaled by 10RM PR on pulls today (easier this time I think though)
SQUAT
Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 95 lbs x 5
Set 4: 95 lbs x 5
Set 5: 135 lbs x 3
Set 6: 185 lbs x 3
Set 7: 225 lbs x 3
Set 8: 260 lbs x 3
Set 9: 290 lbs x 3 (Video Below)
DEADLIFT
Set 1: 225 lbs x 3
Set 2: 285 lbs x 3
Set 3: 325 lbs x 3
Set 4: 367.5 lbs x 10 (Video Below)
New PR today on the dumbbell bench press - first time I’ve ever attempted the 100’s. Interestingly I missed the first rep on my first attempt!
BENCH PRESS (DUMBBELL)
Set 1: 100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 130 lbs x 5
Set 4: 190 lbs x 5
Set 5: 220 lbs x 0
Set 6: 220 lbs x 5 (Video Below)
CHINS
Set 1: 212 lbs x 5
Set 2: 212 lbs x 5
Set 3: 212 lbs x 5
Set 4: 212 lbs x 5
Set 5: 212 lbs x 5
MILITARY PRESS
Set 1: 45 lbs x 10
Set 2: 65 lbs x 10
Set 3: 85 lbs x 5
Set 4: 105 lbs x 5
Set 5: 125 lbs x 3
Skipped Saturday’s session - feeling like I need the recovery. Big bench press PR today, happy about that. Also rotating my tricep work = close grips today. These created a surprising arm pump - I take it as a sign that these are productive for me.
Bodyweight: 211.4 lbs
BENCH PRESS
Set 1: 45 lbs x 5
Set 2: 95 lbs x 5
Set 3: 145 lbs x 5
Set 4: 165 lbs x 5
Set 5: 185 lbs x 1
Set 6: 205 lbs x 1
Set 7: 225 lbs x 1
Set 8: 245 lbs x 1
Set 9: 265 lbs x 1 (5 Pound PR!)
Set 10: 270 lbs x 1 (10 Pound PR!) (Video Below)
Set 11: 225 lbs x 1 (5-Second Pause At Chest
Set 12: 187.5 lbs x 5
BICEP CURL (DUMBBELL)
Set 1: 70 lbs x 10
Set 2: 80 lbs x 10
Set 3: 80 lbs x 10
CLOSE GRIP BENCH PRESS
Set 1: 135 lbs x 10
Set 2: 155 lbs x 8
Set 3: 155 lbs x 8
Good hard session today, working on getting my squats deeper - hit a solid 350 today, very deep - was prolly good for 365 anyway. The 445 pull was harder than I’d prefer but all in all a good productive session
Bodyweight: 211.2 lbs
SQUAT
Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 95 lbs x 5
Set 4: 135 lbs x 5
Set 5: 185 lbs x 1
Set 6: 210 lbs x 5
Set 7: 242.5 lbs x 5
Set 8: 285 lbs x 1
Set 9: 325 lbs x 1
Set 10: 350 lbs x 1 (Video Below)
Set 11: 275 lbs x 5
DEADLIFT
Set 1: 225 lbs x 3
Set 2: 265 lbs x 5
Set 3: 305 lbs x 5
Set 4: 345 lbs x 1
Set 5: 395 lbs x 1
Set 6: 445 lbs x 1 (Video Below)
Set 7: 355 lbs x 5
Super strong session, felt fresh as a daisy today. I’ve really changed my nutrition around significantly which I’ll detail in a future post.
BENCH PRESS (DUMBBELL)
Set 1: 100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 130 lbs x 5
Set 4: 190 lbs x 5
Set 5: 230 lbs x 0
Set 6: 220 lbs x 7 (Video Below)
CHINS
Set 1: 210.2 lbs x 5
Set 2: 235.2 lbs x 5
Set 3: 235.2 lbs x 5
Set 4: 235.2 lbs x 5
MILITARY PRESS
Set 1: 45 lbs x 10
Set 2: 65 lbs x 10
Set 3: 85 lbs x 10
Set 4: 105 lbs x 6
Set 5: 125 lbs x 4
Set 6: 135 lbs x 3
Solid upper body session - hit a casual 250 bench before backing down for reps with 210. Also tested my close-grip 1RM for baseline purposes
BENCH PRESS
Set 1: 45 lbs x 5
Set 2: 95 lbs x 5
Set 3: 135 lbs x 5
Set 4: 165 lbs x 5
Set 5: 187.5 lbs x 3
Set 6: 205 lbs x 1
Set 7: 225 lbs x 1
Set 8: 250 lbs x 1
Set 9: 210 lbs x 7
CLOSE GRIP BENCH PRESS
Set 1: 135 lbs x 5
Set 2: 155 lbs x 5
Set 3: 175 lbs x 5
Set 4: 185 lbs x 5
Set 5: 205 lbs x 5
Set 6: 225 lbs x 1
Very good squat/pull session today - not PR’s per se but these are deeper squats and 465 felt very manageable.
SQUAT
Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 95 lbs x 5
Set 4: 95 lbs x 5
Set 5: 135 lbs x 3
Set 6: 185 lbs x 1
Set 7: 225 lbs x 1
Set 8: 275 lbs x 5
Set 9: 315 lbs x 1
Set 10: 345 lbs x 1
Set 11: 365 lbs x 1 (Video Below)
DEADLIFT
Set 1: 135 lbs x 3
Set 2: 135 lbs x 3
Set 3: 225 lbs x 1
Set 4: 295 lbs x 1
Set 5: 345 lbs x 3
Set 6: 395 lbs x 1
Set 7: 465 lbs x 1 (Video Below)
Set 1: 45 lbs x 5
Set 2: 95 lbs x 5
Set 3: 120 lbs x 5
Set 4: 145 lbs x 5
CLOSE GRIP BENCH PRESS
Set 1: 95 lbs x 5
Set 2: 115 lbs x 5
Set 3: 135 lbs x 5
Set 4: 155 lbs x 3
Set 5: 175 lbs x 3
Set 6: 200 lbs x 3
Set 7: 200 lbs x 3
Set 8: 200 lbs x 3
Set 9: 185 lbs x 10
BICEP CURL (DUMBBELL)
Set 1: 60 lbs x 5
Set 2: 70 lbs x 5
Set 3: 80 lbs x 5
Set 4: 90 lbs x 5
Set 5: 100 lbs x 5
Set 6: 80 lbs x 8
Good session today- this is back-off week for the squat and dead, but I decided to play with some hang cleans for a change of pace. Also had the urge to hit a fairly heavy pull, so I popped a 400 with no warm-up.
HANG CLEAN
Set 1: 45 lbs x 3
Set 2: 65 lbs x 3
Set 3: 95 lbs x 3
Set 4: 115 lbs x 3
Set 5: 135 lbs x 1
Set 6: 165 lbs x 1
Set 7: 185 lbs x 1
Set 8: 205 lbs x 1
Set 9: 215 lbs x 1
Set 10: 225 lbs x 1
Set 11: 235 lbs x? 0
Set 12: 235 lbs x 0
SQUAT
Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 95 lbs x 5
Set 4: 135 lbs x 5
Set 5: 160 lbs x 5
Set 6: 195 lbs x 5
BENCH PRESS (DUMBBELL)
Set 1: 100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 145 lbs x 10
Set 4: 190 lbs x 10
Set 5: 209 lbs x 5
Set 6: 230 lbs x 5 (Video Below)
MILITARY PRESS
Set 1: 45 lbs x 10
Set 2: 65 lbs x 10
Set 3: 85 lbs x 5
Set 4: 105 lbs x 5
Set 5: 125 lbs x 3
Bret Contreras showed up so I ended up doing a fair bit of work today, although the volume was low. Also hit a 405 deadlift with no warmup, no belt, and no chalk.
BACK EXTENSIONS
Set 1: 110 lbs x 10
Set 2: 125 lbs x 10
BARBELL HIP THRUST
Set 1: 295 lbs x 10
Set 2: 405 lbs x 6
Set 3: 455 lbs x 5
Set 4: 505 lbs x 3
