[Standard]

Day 5: Front squats? i hate front squats!

After my cleans yesterday it seems painfully obvious that i suck at teh front squats. I guess i have just placed way too much focus on PL style back squats so i'm just terrible getting out of the hole. Today was an attempt to correct this problem.

Warmup
5 min @ 5mph

ATG Front Squats (cleaned up < 225, all with pause at bottom)
135 x 8
155 x 5
185 x 5
205 x 3
225 x 1
225 x 1
225 x 1
205 x 1
205 x 1
205 x 1

SLDL (from platform all D'OH grip)
225 x 10
245 x 10
265 x 7

[Standard]

Day 6: Regular off day

Conditioning

Running
3 km run, tried a bit faster pace then i normally do, that and the blizzard i was running in really made this a harder run. I looked like a damn snowman running and i don't mean monson.

Heavy Bag Work
20 - 25 mins of moderate intensity heavy bag work. Again just working on very basic punches and stance.

[mschatz]

Originally Posted by Standard

Day 4: Olympic and shoulders

Worked with the really hot fitness consultant today, she really does not know alot of lifts but we seemed to make some good headway, her cleans are looking ok and also helped her with BOR's. Had to shake my head when i got to the squat racks though, 2 guys were just making me laugh in disgust. They had complete PL look going, no sleeves, big weight belt, heavy tattoos, wrist wraps, baggy pants etc. and they were curling in the squat rack; and not just curling they were motivating each other "nice", "good rep, good rep". Come on!!

Weight Training

Snatch
95 x 5
115 x 5
135 x 3
155 x 3
175 x 0 x 4(not getting the height i need)

Clean And Press (all power clean, to push press)
alot of random 45 or 95lb lifts to demonstrate form
135 x 8
185 x 5
225 x 0 (cleaned)
225 x 0 (cleaned)
225 x 1 (FUCK YEAH PR!! held it up there for a good while too)

Full Cleans
245 x 0 x 3 (got the catch, stuck ATG though, need more heavy front squats)

1 Handed BB snatches
95 x 5 (L and R)
115 x 0 (not today)
95 x 3 (L and R)

Great work on the o lifts

[Standard]

Originally Posted by mschatz

Great work on the o lifts

Thanks man your pointers have really helped me out alot with the oly lifts for sure. I've actually changed my form so much that the power clean is working better for me then the hang, it used to be the complete opposite. That and i've had alot of people wanting me to teach them the lifts, mind you i know i am no expert but can usually help them on the way
It was kinda odd though i was seriously happier about the 225 C&P then the 475 DL.

[mschatz]

Ive heard that teaching something is one of the best ways to learn it yourself, so helping out your homies probably did a lot for your form as well. In any case, glad i could help

[Standard]

Day 1:High Volume Bench

Misses i've always found that teaching is the single best way for me to learn anything, even back at school nothing made me understand something fully as being challenged to explain it.

Bit of a cold today so i decicded to skip the outdoor run in hopes to have this cleared up ASAP, somewhat surprised my lifting didn't seem to be affected. Spent some time really getting my form down right, i feel like i'm messing up with my elbow alignment a bit as well as avoiding tucking my legs down under making myself more prone to lifting my ass.

Bench
135 x 10 (warmup)
135 x 10 (warmup)
185 x 5
225 x 3
245 x 2
255 x 1
275 x 1
245 x 1
235 x 1
225 x 2
225 x 2
225 x 2

SOHP (done quick, man these are hard after bench)
135 x 5
135 x 6
135 x 5

Dips
BW x 5
BW + 52 x 5
BW + 77 x 2
BW + 52 x 5
BW x 10

Close Grip Bench
135 x 10
155 x 8
175 x 6

[Standard]

Day 2: Deads

Didn't have alot of time to spend today at the gym so i basically went in for one reason, 5 plates.

BOR
135 x 10
135 x 10
185 x 10
225 x 8

DL
225 x 8
315 x 5
365 x 1
405 x 1
455 x 1
495 x 1 (PR)
315 x 1 (D'OH)

DB Hammer Curls
55 x 8

[Standard]

Day 4: Olympic and Shoulders

This was a very fast workout, started a new job yesterday which has taken up about all my time so i just wanted to get in and toss some weights around.

I don't think i have ever wanted to spear someone with a barbell so much today as this dumb ass bodybuilder taking up 2 squat racks to show his buddy how to deadlift 65lbs, now i may not have the best form but when is the negative of a dealift supposed to have a higher importance then the lift it's self? and when does a grown man need wrist straps to deadlift 135lbs?

Clean and Press (power clean)
135 x 5
135 x 5
185 x 3
205 x 1
225 x 0 x 3 (cleaned no pop today)

Snatch
135 x 3
135 x 3
155 x 1
165 x 0 x 2(missed lock out)

DB seated OHP
75 x 10
75 x 9
80 x 6
60 x 8

Side Lateral Hold
20 lb about 15 seconds
then 10 rasies

[Standard]

Day 5: Front squats

Just working on my weakness of ATG squats, i would like to get my clean up and to do that my front squat needs some work. Getting the 235 full cleans but got stuck at the bottom, first one my stance was off, too wide, second one just stuck and the third i didn't get a clean catch on the right side pushing me off balance.

To make today even better 2 PT's were working beside me and the one was showing the other guy and a buddy how to dead, they we're all using straps for 135lbs? what the fuck?? god damn little wimps can't lift the fucking wheels!!

Front Squat ATG (cleaned up)
135 x 5
135 x 5
155 x 5
155 x 5
185 x 5
205 x 3
225 x 1
225 x 1
235 x 0
235 x 0
235 x 0

1 Handed OH BB Squats
65 x 3 (L and R)
75 x 1L 2R
85 x 1 (L and R)

SLDL (platform)
225 x 10
225 x 10
225 x 10

[Standard]

Day 1: Bench

After a saturday spent drinking in honour of my cousins marrige i pulled some teeth and rounded up some guys to come to the gym and lift.

Weight Training

Bench (pause at bottom)
135 x 10 (warmup)
135 x 10 (warmup)
185 x 8
225 x 3
245 x 1
275 x 0
225 x 5
225 x 2
185 x 8
135 x 10

Dips
BW x 5
BW + 52 x 5
BW + 52 x 5
BW + 52 x 5
BW + 52 x 5
BW x 10

DB Flys
60 x 8
60 x 8
60 x 8

Conditioning

3km run with my friend