Monday, September 29, 2008

Max Effort Day...

I am trying some new stuff these days in the gym. Today is my max effort day. Maura and I met up in the gym for some squatting fun. Here is how it all went down...

Box Squat
95X5
135X3
155X3
165X3
175X3
185X2
185X2
190X1
190X1
~190 was a pr for me.

Heavy Walk Outs
225
245
255
~Wow... heavy.

Front Squats
135X3X4
~I know 4 sets is a weird number... that is just the way it worked out for us.

Friday, September 26, 2008

Dynamic Lifts

Maura and I met up for our usual Friday night workout. We had to make it quick, because we wanted to catch the Presidential debates. I am trying some new things in an effort to break through a plateau in the deadlift. Maura's friend Paul brought his bands so, I gave bands a shot for the first time.

Box Squats with Bands

Bar/2-55lb Bands - 3,3,3
65lbs/2-55lb Bands - 2X12

~Rif warned me not to try bands yet... but Paul was there, he knew how to set them up, so, I though I would take advantage of his knowledge. The bands took a little getting used to... but after I got the hang of them I really liked bands! I probabaly could have gone with a little more band tension and a little heavier weight. The bar rode up higher on my shoulders, which was wierd.

Good Mornings
95lbsX3
135X3X5


Romanian Deadlifts
135x5

135X5

155X5X3


Ham-Glute Machine
6,6,4,6,6

Wednesday, September 24, 2008

Board Presses

Rif has been on me to do some board presses for months now. When I saw him at the RKC weekend he would hear none of my whining about how my deadlift is stale because I only cherry pick his advice. Now Ellen Stein is telling me to do board presses... wellat the risk of pissing off two accomplished lifters and getting no more advice I finally gave it a shot tonight. Here is how it all went down...

Closer Grip 2 Board Press
75lbsX5
95X3
105X3X5
~I actually used my Z Health half foam roller, which is about a 2 boards thick. Wow, this was much easier on my shoulders. I think I like board presses.

TGU's
16kgs 3L/3R
~Not my usual squat style... I am trying to learn the new tgu. I am not sure I really get it. Maybe I am doing it wrong...

Pull-ups
5,5,5,5,4
~I just couldn't gut out that last one.

Monday, September 22, 2008

Low Energy Squats

My great aunt died last week. She lived to be almost 99 years old. She was a feisty, good hearted old lady who was mentally sharp up to the very end. She wasn't afraid to die and bravely passed on to the next stage existence free of fear. Aaron and I went to her funeral this morning, which was very draining for me. I couldn't miss squats, but I did scale it back a little. Here is how it all went down.

Back Squat
95X5
135X5
165X3
195X2
120X1
115X1X4
~I probably could have gut out something heavier... it just didn't feel right. I worked on hitting depth without going too deep or too high.

Box Squats
135X3X5
~Good stuff

abs
~still hate abs

Sunday, September 21, 2008

Deadlift Night

I was really looking forward to deadlifting on Friday night, especially now that I only pull every other week. The gym was closing early in preparation for the Twin Cities Open Powerlifting meet, so we had to make it a quick workout. Here is how it all went down...

Sumo Deadlifts
135X5
165X5
205X3
225X1
255X1
265X1
270X1X1
~270 didn't go up the way I thought it would... it was a little tough off the ground.

Wednesday, September 17, 2008

Bench Press

I do not love the bench press. If you know me... you already know my dislike for bench press. Lucky for me, my training partner is the bench press champion or I would never be a powerlifter at all. Tonight Maura and I got under the bar for some bench pressing, here is how it went down for me...

Bench Press
75X5
95X3
105X2
95X3
95X3
~Not a good night for me. My right shoulder is acting bad, giving me pain from hand off to lock out. I did have one good set, the second to last set with 95lbs. The rest pretty much sucked and I not only went light, but I ended the workout early.

Face Pulls
60lbsX8
60X8
70X8
70X8
~The first set sucked, my right shoulder hurt. Second set felt great, third set was alright, fourth set was great.

I tried to do some triceps work, but, I was done. Pain from my shoulder was radiating up my shoulder to my neck and face. Such as life. I am just barely a three lift lifter. Lucky I learned to arch, or I would never bench press.

I am planning a visit to Mike Nelson. I will post the results. Hopefully I can get the shoulder thing worked out.

Monday, September 15, 2008

Squat Day

Anna White joined Maura and I for squats tonight. Good times! Here is how it all went down...

Back Squat
95lbsX6
135X5
165X3
195X2
215X1
225X1
225X1
~I like my new modified squat cycle. Bigger Jumps, more heavy singles, no doubles over 200lbs.

Pause Squats
115X8
125X8
135X8
~Challenging but doable...

Abs...

TSC

I hosted a very small TSC at The Press Gym on Saturday. Check out Aaron's blog for the details!

Friday, September 12, 2008

Assistance Lifts

I went to yoga class this morning at Neti Neti with Lisa. Lisa is a classically trained Ashtanga instructor. I always look forward to doing someone else's practice, so practice with Lisa this morning was a real treat.

This evening Maura and I met up for an evening of lifting. I have decided to deadlift every other week. This week is I am off deadlifting, which means Maura and I are scheduled to do some assistance lifting. Here is how it all went down...

Romanian Deadlift
135X5
155X5
165X5
185X5
185X5
185X5
~I have not done this lift for a while, so I just wasn't sure were I was for strength. I used a double over hand grip and straps.

Box Squats
135X3
155X3
165X3
175X3
175X3
~I did these wearing wrestling shoes, which was kind of weird, but they worked fine. Box squats are much easier if I don't do a full squat workout before.

Good Mornings
95X5
115X5
135X5
135X5
135X5
~I know I have done them before, but I can't remember when.

Very nice workout tonight. I think I am going to like having an assistance lifting night.

Thursday, September 11, 2008

Double Workout

Maura and I usually squat on Mondays. We rarely miss a workout, however this Monday Maura was out of town for a work conference, which worked out fine in the end on account of me fighting off illness. I never actually got sick, but I did feel like I needed extra sleep and the desire to train just wasn't what it normally was on Monday. Wednesday Maura and I doubled down on squats and bench. Here is how it went down...

Back Squat
95X5
135X5
165X3
185X2
200X2
215X1X3
~In the past I have been trying to do doubles with 215lbs. I seam to have a psychological hang up on repping weight over 200lbs on the squat. I have decided to just do some singles instead and give in to not wanting to rep such a huge weight. It worked out great, 215 felt awesome. I focused on pulling myself down slowly and blasting out of the hole. Honestly all three lifts felt like I could have done a double.

Bench Press
75lbsX5
95X3
100X3X3
~I don't really know where I was going with this workout... my current plan is to work up to doing 5 sets of 5 with 100lbs. It was late and I just didn't have the juice for much on the bench press.

On Friday I will be doing some assistance lifts including; box squats, pull-ups, some other lifts like maybe Romanian style deadlifts or good mornings. This Friday is my off week for deadlifting, I am only deadlifting every other week as an experiment. It will be interesting to see what happens. I am planning on doing a meet in early November, instead of the meet on September 20.

Monday, September 8, 2008

Deadlifts

I finally got back to deadlifts on Friday. I think I have a new plan. I am going to deadlift every other week. On the odd week, I will be doing assistance lifts including box squats. Before Raw Nationals I was pulling every Friday. So, this will be an experiment to see if I can't get a little stronger by doing less. I am also working on changing my form. I got some advice at Raw Nationals that I want to try out.

Anyway, here is how deadlifts went down...

Sumo Deadlift
135X5
185X3
225X1
245X1
255X1
265X1
265X1
255X1
~ I am working on a new technique. I am keeping my chest and head up and grabbing the bar without looking at it. Here is a video, certainly not perfect, I have to feel around for the right grip, but I have a good feeling about this technique.

Thursday, September 4, 2008

Yoga and Squats

It is always a real treat to get some direct guidance... Wednesday morning is my yoga class with William. Training my yoga practice with William has a draw back... now that I have worked with a world class instructor like William, most other yoga classes are a big joke to me. William is actually the person who inspired me to teach movement.

Yoga Class
We worked on back bends... Specifically anchoring the femurs into the hips without squeezing the SI's or tensing the groin. More about this latter.

Squat Training

Back Squat
95X5
135X3
165X2
185X2
200X2X4
~Squats felt great. I was scheduled to do 205lbs, but I backed off just a little. I have decided not to compete in the TCO after all. I am gearing up for Hudson instead.

Box Squats
135X3
155X3X2
~Felt great, 155 was easy.

Abs.
Yep, I still hate abs.

Tuesday, September 2, 2008

Taking it easy...

I didn't do much for training over the holiday weekend. My energy was low, I may have been fighting off illness I can't tell for sure. My training partner, Maura Shuttleworth was out of town in Charlotte NC at bench press nationals. Taking some time off felt like the right thing to do. I kept my training in the realm of Z and yoga asana. Nothing stressful. Lots of couch time.

I did a few swings and snatches with my class tonight. I finally actually felt like working out, and it felt great. I did a bunch of single hand swings and snatches with the 20kg.

Tomorrow is squats, which I missed on Monday... I can't wait!