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Old 10-31-2011, 06:04 AM   #21
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Looking solid Steve. Can't wait to see the progress made on this routine
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Old 10-31-2011, 08:10 AM   #22
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Great idea to switch to a 6 day week if your body can handle it. You're able to focus on going balls out for a short time. This intensity should give you fresh impetus and drag you towards elite hopefully.
How long did today's session take and how long do you think the average session should be (excluding warm ups).
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Old 10-31-2011, 01:31 PM   #23
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About to merge our logs. Watch for chaos.
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Old 10-31-2011, 01:32 PM   #24
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The 2 have become one.
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Old 10-31-2011, 01:50 PM   #25
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Hehe I like it! So today's session:

Monday 31st October

Squats (wraps/briefs/belt) - 200kg x 1, 1, 1, 1, 1, 1

Partial Sumo, top of the knee - 240kg x 3, 3, 3, 3

Good workout, looks brutal on paper and yeah it was pretty rough going; but I'm trying not to think about it!

Paid a lot of attention to set up and bar placement on Squats, that helped. It was good to manhandle 240kg for so many reps on the partials too, but my lower back let me know it was there on the 2nd rep of the last set so I called it.

8 singles and 6 triples is the goal for next time.
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Old 10-31-2011, 01:58 PM   #26
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Nice work Fazc. I don't know about you, but on the heavy squat work it's almost 80% mental for me.

Does your rack give any rebound on the sumos? One of the issues I have with rack pulls is rebound. I try to minimize it but am always tempted to use it.
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Old 10-31-2011, 02:32 PM   #27
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Quote:
Originally Posted by BendtheBar View Post
Nice work Fazc. I don't know about you, but on the heavy squat work it's almost 80% mental for me.
Absolutely. I got the impression our sticking point in the Squat was fairly similar from our discussion. I'm hoping the partials or chain work will give us the confidence with heavier weights at lockout.

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Originally Posted by BendtheBar View Post
Does your rack give any rebound on the sumos? One of the issues I have with rack pulls is rebound. I try to minimize it but am always tempted to use it.
I pull off blocks actually, and pull from a dead stop each rep. I don't have a problem with doing touch 'n' go per se but it usually means the bar comes up unevenly. So I prefer to let it settle, set my back and pull.

I thought about the partial work, I think I will just take it off pins rather than walking it out and for the deads straight off the blocks. It'll only be the Bench partials I'll do a regular unrack and then press.
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Old 10-31-2011, 02:43 PM   #28
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Originally Posted by Fazc View Post
Absolutely. I got the impression our sticking point in the Squat was fairly similar from our discussion. I'm hoping the partials or chain work will give us the confidence with heavier weights at lockout.
I really think that's the primary issue with me...confidence. I hit 375 in warmups and it starts to feel real heavy. 450 doesn't really feel all that much different than 375. I just need to man up and get it on my back.

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I thought about the partial work, I think I will just take it off pins rather than walking it out and for the deads straight off the blocks. It'll only be the Bench partials I'll do a regular unrack and then press.
Works pretty well for me as long as pin height is good. My cage rattles a bit, making for a pretty boisterous set.
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Old 10-31-2011, 04:11 PM   #29
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October 31st, 2011

Workout Time: 53 minutes

Workout Grade: A-

Good session. Hit 2 pressing PRs. My overhead pressing is not the strongest it has been since 1997. At that time I was able to press 120 pound dumbbells for 5. At that time my bench was also 430. Slowly getting there. Hope the OHP PRs translate into bigger bench numbers.

190 on military presses was easy. Stopped at 10 reps. Left 4-5 in the tank.

Seated Military Press - Strict
Bar x 10
Bar x 10
135 x 5

190 x 1
190 x 2
190 x 3
190 x 4
190 x 10 PR (Goal was 8 reps - Hit it so I will add weight next week)

Seated Overhead One Arm Dumbbell Press
45 x 5
105 x 6 - PR
85 x 10
85 x 8
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Old 10-31-2011, 04:23 PM   #30
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Great pressing BtB. PR's on all movements is a big win!
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