@54mm
127#, x6, x2
@57mm
127#, x3, x3, x3, x10
York 32.5 Grab-and-Go
3x10 both hands
>>> 57-58mm on the 2HP definitely felt best. I will stay wide for
WSH Leg 2.
The York blob I borrowed from Adam Glass and I think it's 32.5#. I can't remember. Grab-and-Go is just what I call reps, but no positioning of the hand. Just reach down, grab, lift, repeat.
Wednesday, August 31, 2011
VULCAN
@30mm
Level, RH/LH
L7, 1/1
L10, 1/1
L12, 1/0
L13, miss (no block)
L7, 12/7
L7, 7/5
>>> Setting is getting better.
Level, RH/LH
L7, 1/1
L10, 1/1
L12, 1/0
L13, miss (no block)
L7, 12/7
L7, 7/5
>>> Setting is getting better.
Tuesday, August 30, 2011
MILITARY PRESS
Warm up
3x10x45
Working Sets
3x75
3x85
9x90 (est 1RM 116)
Assistance
Pullups 7x10 various grip
Military Press, dumbbells, 5x10x35
COIN
25x5 singles
Worked on form a little trying to get the same feel based on the notes I took about the real implement.
GRIPPERS
Rated some grippers and can't help but play with them too:
IM Sport x10
IM 1.5 x10
IM 2 x8
IM 2.5 CCS x3 (singles)
IM 3 x1 miss
BBGM x1
5/8 GM x1 miss
BBSM x1
BBM 5/8 x1
>>> I just can't get excited about grippers lately. I need to go back to workouts on my commute probably. Closed the MM1 that way :)
IM Sport x10
IM 1.5 x10
IM 2 x8
IM 2.5 CCS x3 (singles)
IM 3 x1 miss
BBGM x1
5/8 GM x1 miss
BBSM x1
BBM 5/8 x1
>>> I just can't get excited about grippers lately. I need to go back to workouts on my commute probably. Closed the MM1 that way :)
Sunday, August 28, 2011
CONTEST PREP
Went to Adam Glass's place today to train the contest lifts on the actual equipment.
Vulcan
Coin Pinch
Stub
2HP
COIN
Going into today, I was pulling 40+ pounds on my setup, which is a cross-section of the handle from a York 100 dumbbell with a hole drilled through. I had never counted my loading pin in hopes that I would only lose a little "fudge" and still pull similar numbers on the real deal. As usual, I kept lousy notes about what I did. I only get good notes when I'm by myself. Got a really easy lift on 34.5#. At 35# I got two 1/2 pulls. Not feeling it. Right now I'm really disappointed my numbers are not transferring better. So I did some rep work and then moved on to stub, Vulcan, and 2HP. Still pissed, I came back to 37# later and got two 1/2 pulls with that! I feel better about that, but need to keep my nose down and train this harder. I took some notes about the dimensions of the real deal and now I can make my training more specific. I will, will, will, will, pull 17kg (37.5#) at WSH Leg 2.
STUB
I had pulled 42.5# on my set up, and just like the coin I pulled slightly less on the real thing. I took horrible notes about what I did, but from what I can tell I got 38#. I took a bunch of lifts and also noted the dimensions so that I can improve my device.
2HP
Good news here. I played with a bunch of widths and pulled a new PR. 173.5#. I hopped 176 off the ground (which I wrote down as 181 but then decided later it could not have been based on the weights sitting around on the floor).
@50mm
119x3
139x1
159x1
@53mm
173.5 x1
176 x hop
@56mm
181 x 0 (was double-checking that the 176 before was not 181)
172 x2
142x1
@53mm
142x1
So I think I really like 53mm and need to play with this more prior to WSH Leg 2. Back-to-back the 172ish lift felt better at 53mm than at 56mm. I need to play more with 58mm too though.
VULCAN
Not a ton to report here, except that the dipped spring is friggin HARD. I lose about 3 levels from my Wasp spring. I closed L9 with the 30mm block and could not get L11. Didn't try L10. L9 was easy, L11 was a total brick. Pfft. Vulcan is certainly not one of my favorite griplements.
>>> Overall a great day. Good to see Adam. The Movement Minneapolis was a great gym before and it is downright incredible in the new space. Another high for the day is that I was able to hang from Adam's pinch pull up bar. I did this about three times and the second time I was able to begin a pull up but could not hold on. That's a cool movement.
Vulcan
Coin Pinch
Stub
2HP
COIN
Going into today, I was pulling 40+ pounds on my setup, which is a cross-section of the handle from a York 100 dumbbell with a hole drilled through. I had never counted my loading pin in hopes that I would only lose a little "fudge" and still pull similar numbers on the real deal. As usual, I kept lousy notes about what I did. I only get good notes when I'm by myself. Got a really easy lift on 34.5#. At 35# I got two 1/2 pulls. Not feeling it. Right now I'm really disappointed my numbers are not transferring better. So I did some rep work and then moved on to stub, Vulcan, and 2HP. Still pissed, I came back to 37# later and got two 1/2 pulls with that! I feel better about that, but need to keep my nose down and train this harder. I took some notes about the dimensions of the real deal and now I can make my training more specific. I will, will, will, will, pull 17kg (37.5#) at WSH Leg 2.
STUB
I had pulled 42.5# on my set up, and just like the coin I pulled slightly less on the real thing. I took horrible notes about what I did, but from what I can tell I got 38#. I took a bunch of lifts and also noted the dimensions so that I can improve my device.
2HP
Good news here. I played with a bunch of widths and pulled a new PR. 173.5#. I hopped 176 off the ground (which I wrote down as 181 but then decided later it could not have been based on the weights sitting around on the floor).
@50mm
119x3
139x1
159x1
@53mm
173.5 x1
176 x hop
@56mm
181 x 0 (was double-checking that the 176 before was not 181)
172 x2
142x1
@53mm
142x1
So I think I really like 53mm and need to play with this more prior to WSH Leg 2. Back-to-back the 172ish lift felt better at 53mm than at 56mm. I need to play more with 58mm too though.
VULCAN
Not a ton to report here, except that the dipped spring is friggin HARD. I lose about 3 levels from my Wasp spring. I closed L9 with the 30mm block and could not get L11. Didn't try L10. L9 was easy, L11 was a total brick. Pfft. Vulcan is certainly not one of my favorite griplements.
>>> Overall a great day. Good to see Adam. The Movement Minneapolis was a great gym before and it is downright incredible in the new space. Another high for the day is that I was able to hang from Adam's pinch pull up bar. I did this about three times and the second time I was able to begin a pull up but could not hold on. That's a cool movement.
Thursday, August 25, 2011
SQUAT
Warm up
3x5x115
Working Set
5x115
5x135
10x150 (est 1RM 200)
Assistance
Squat, 5x10x115
>>> Two shouts here: 1) MIGHTY JOE - Thank you so much for the phone advice and emails to work on my squat form. I was able to do this work pain free and my knees feel like a million bucks. 2) BGALLY - Thank you for the tip to pick up some Tommy Kono knee sleeves. These things are amazing. By the end of the workout my knees were DRIPPING sweat. The sleeves give great support and kept the joint warm. Perfect.
3x5x115
Working Set
5x115
5x135
10x150 (est 1RM 200)
Assistance
Squat, 5x10x115
>>> Two shouts here: 1) MIGHTY JOE - Thank you so much for the phone advice and emails to work on my squat form. I was able to do this work pain free and my knees feel like a million bucks. 2) BGALLY - Thank you for the tip to pick up some Tommy Kono knee sleeves. These things are amazing. By the end of the workout my knees were DRIPPING sweat. The sleeves give great support and kept the joint warm. Perfect.
GRIPPERS
HG300 no set, x5 singles
T6 x2
BBSM x2 singles
Vendetta 3 x1
>>> I should not have even touched grippers because my arms and bicep tie-ins are really achy. I think from deads and also all the coin and stub work. But I really wanted to see if I could close a #3 right now...and I could. Happy with that! I was actually feeling pretty strong on grippers. The BBSM singles were solid pauses, PKS style.
T6 x2
BBSM x2 singles
Vendetta 3 x1
>>> I should not have even touched grippers because my arms and bicep tie-ins are really achy. I think from deads and also all the coin and stub work. But I really wanted to see if I could close a #3 right now...and I could. Happy with that! I was actually feeling pretty strong on grippers. The BBSM singles were solid pauses, PKS style.
Tuesday, August 23, 2011
VULCAN @ 30mm
Level, RH/LH
L4, 10/10
L7, 10/10
L10, 1/1
L12, 1/0
L12, 1/0
L9, 5/3
L8, 7/3
L7, 10/9
L7, 10/9
Total, 55/45
>>> My neck is either sore from deads or my 8/14 car crash. It was getting achy toward the end of the workout in the same way as during the bench workout.
L4, 10/10
L7, 10/10
L10, 1/1
L12, 1/0
L12, 1/0
L9, 5/3
L8, 7/3
L7, 10/9
L7, 10/9
Total, 55/45
>>> My neck is either sore from deads or my 8/14 car crash. It was getting achy toward the end of the workout in the same way as during the bench workout.
Monday, August 22, 2011
BENCH
Warm up
3x20 push-ups
Working Set
5x115
5x135
10x150 (est 1RM 200)
Assistance
Pull-ups x4
STOPPED
>>> I'm not trying to start a trend of "I'm not doing jack shit" assistance, but my neck tweeked on the last set of bench. Basically an instant headache. Soo, I decided to sit the rest of this one out. Probably need a little more rest.
3x20 push-ups
Working Set
5x115
5x135
10x150 (est 1RM 200)
Assistance
Pull-ups x4
STOPPED
>>> I'm not trying to start a trend of "I'm not doing jack shit" assistance, but my neck tweeked on the last set of bench. Basically an instant headache. Soo, I decided to sit the rest of this one out. Probably need a little more rest.
Sunday, August 21, 2011
STUB
25x1
30x1
35x1, x1 (PR)
30x1, x1
>>> Wow, so this thing hurts more than I remember. I fashioned my own stub about of a piece of 1/4" x 6" CRS. It's nothing more than a hook with the stub sticking up.
I was careful to only grab the top 3/4" or so and tilting is impossible. My index fingers took a beating over just those 6 reps.
Here is one interesting thing. For the most part, it seems that people can lift more on the stub than coin. On my two makeshift implements, I can pull more on the coin than the stub. Makes me question how my coin numbers will transfer. No matter! I can train the lifts either way, and next weekend I plan to go to Adam's open gym.
DEADLIFT
Warm up
3x5x135
Working Set
5x170
5x195
12x225 (est 1RM 315)
Assistance
Ain't doing jack shit.
Low energy weekend.
3x5x135
Working Set
5x170
5x195
12x225 (est 1RM 315)
Assistance
Ain't doing jack shit.
Low energy weekend.
Saturday, August 20, 2011
VULCAN @30mm
LEVEL, RH/LH
L4, 10/10
L7, 8/8
L7, 10/8
L10, 1/0
L10, 1/1
L7, 10/9
L7, 10/9
#2, 17/9 (20mm block)
>>> Not a very hard workout, but the big news here is that I was able to tolerate the pain in my right hand enough to work out. That cut is still healing, but healing well. I could tolerate the direct pressure, but the heavier sets squished out a little blood. Oh well.
L4, 10/10
L7, 8/8
L7, 10/8
L10, 1/0
L10, 1/1
L7, 10/9
L7, 10/9
#2, 17/9 (20mm block)
>>> Not a very hard workout, but the big news here is that I was able to tolerate the pain in my right hand enough to work out. That cut is still healing, but healing well. I could tolerate the direct pressure, but the heavier sets squished out a little blood. Oh well.
Wednesday, August 17, 2011
MILITARY PRESS
Warm up
5x8x45
Working Set
5x65
5x75
5x85
Assistance
MP, 5x10x65
Chins, 5 sets
25 chins
16 pullups
16 chins
13 close-grip pullups
17 chins
87 TOTAL (PR!)
>>> Killed two PRs here. KILLED. Previous best for one set was 22, now 25. Previous best for 5 sets was 70, now 87. This hurt. I don't think I'll go this hard every time. I was super-setting the chins with military press so I think I could get 90 by not doing that and not going so big on the first set.
What a great workout!
5x8x45
Working Set
5x65
5x75
5x85
Assistance
MP, 5x10x65
Chins, 5 sets
25 chins
16 pullups
16 chins
13 close-grip pullups
17 chins
87 TOTAL (PR!)
>>> Killed two PRs here. KILLED. Previous best for one set was 22, now 25. Previous best for 5 sets was 70, now 87. This hurt. I don't think I'll go this hard every time. I was super-setting the chins with military press so I think I could get 90 by not doing that and not going so big on the first set.
What a great workout!
COIN LIFT
5x25
1x35
0x40 (got air though)
1x37.5 (PR!)
1x37.5
3x35
3x35
3x35
>>> All weights are plates only. Pin and implement is ~1#. It's one of my goals to take this WR in WSH Leg 2. This lift of 37.5 is over the current WR of 36.92#. Full disclosure is that I'm pinching on a homemade coin setup. I hope to stop at Adam's gym prior to Leg 2 and double check how weights transfer. One thing I know is that I will pull 40# on my setup before Leg 2.
1x35
0x40 (got air though)
1x37.5 (PR!)
1x37.5
3x35
3x35
3x35
>>> All weights are plates only. Pin and implement is ~1#. It's one of my goals to take this WR in WSH Leg 2. This lift of 37.5 is over the current WR of 36.92#. Full disclosure is that I'm pinching on a homemade coin setup. I hope to stop at Adam's gym prior to Leg 2 and double check how weights transfer. One thing I know is that I will pull 40# on my setup before Leg 2.
Tuesday, August 16, 2011
SQUAT (deload)
Did a final squat workout where my focus was the movement and working with Mighty Joe on form. Sent him a video to critique and he said form is excellent. So next squat workout will be with weight (and the TK knee sleeves I ordered).
Messed around with Rolling Thunder a little. I still suck at this lift. A bunch of singles at 90# and 125#. Nothing worth reporting really.
One problem is that RT really bothered the cut that is still healing on my right palm. A little over a week ago, I scooped a big hunk of meat off my palm in a Disney Princess magic wand accident. Seriously. It's actually been healing very well and will leave a gnarly scar, which is badass. But right now the only thing that hurts is direct inward pressure like from a gripper handle, and the RT handle bothered it too. I don't know when I'll be able to train grippers, but I'm trying different ways of protecting it just so I can get through a workout. I need to practice 30mm block set on the Vulcan for WSH Leg 2.
Otherwise, all is well.
Messed around with Rolling Thunder a little. I still suck at this lift. A bunch of singles at 90# and 125#. Nothing worth reporting really.
One problem is that RT really bothered the cut that is still healing on my right palm. A little over a week ago, I scooped a big hunk of meat off my palm in a Disney Princess magic wand accident. Seriously. It's actually been healing very well and will leave a gnarly scar, which is badass. But right now the only thing that hurts is direct inward pressure like from a gripper handle, and the RT handle bothered it too. I don't know when I'll be able to train grippers, but I'm trying different ways of protecting it just so I can get through a workout. I need to practice 30mm block set on the Vulcan for WSH Leg 2.
Otherwise, all is well.
Weight
Weird.
So in the process of lifting heavier for about a month now, and eating as much protein as I can stomach--and eating particularly clean for me in general--I lost about 3 pounds. Currently 161#.
I actually hoped to put on a little weight. But what I seem to have managed to do is gain strength (as evidenced by my steady climb on 5/3/1) and lose some body fat. What I thought was a noticable increase in size is probably just more definition. Although I swear my chest and arms are bigger than a month ago. Should have taken measurements.
Whatver! I don't need to be heavier. I just want to increase my base level of strength and that seems to be happening. And look like an athlete as much as possible. Abs are coming out again and I feel strong. That's fine with me.
So in the process of lifting heavier for about a month now, and eating as much protein as I can stomach--and eating particularly clean for me in general--I lost about 3 pounds. Currently 161#.
I actually hoped to put on a little weight. But what I seem to have managed to do is gain strength (as evidenced by my steady climb on 5/3/1) and lose some body fat. What I thought was a noticable increase in size is probably just more definition. Although I swear my chest and arms are bigger than a month ago. Should have taken measurements.
Whatver! I don't need to be heavier. I just want to increase my base level of strength and that seems to be happening. And look like an athlete as much as possible. Abs are coming out again and I feel strong. That's fine with me.
Sunday, August 14, 2011
BENCH / PINCH
Warm up
3x5x35 (dumbbells)
Working set
5x95
5x95
5x105
Assistance
Bench, 5x10x115
Pullups 5x14 (PR)
2HP @ 57mm
5x10x116
>>> Bench was easy. Probably waaaay too easy but it's the back-down week, I get that.
Awesome PR on pullups. 70 reps over 5 sets. And I have to say there was more in the tank. I did pullups, chinups, close-grip pullups, chinups again, and finally close-grip pullups. I'll go for sets of 16 next week.
Pinch was high reps. Felt good. Everything felt really good for being on my death bed yesterday. Felt light today. Ha! I guess that's what happens when you puke and don't eat for a day. Back to work.
3x5x35 (dumbbells)
Working set
5x95
5x95
5x105
Assistance
Bench, 5x10x115
Pullups 5x14 (PR)
2HP @ 57mm
5x10x116
>>> Bench was easy. Probably waaaay too easy but it's the back-down week, I get that.
Awesome PR on pullups. 70 reps over 5 sets. And I have to say there was more in the tank. I did pullups, chinups, close-grip pullups, chinups again, and finally close-grip pullups. I'll go for sets of 16 next week.
Pinch was high reps. Felt good. Everything felt really good for being on my death bed yesterday. Felt light today. Ha! I guess that's what happens when you puke and don't eat for a day. Back to work.
WSH Leg 1
I am so excited to see the Leg 1 results and especially for the 82.5 class. It sounds like there was a healthy 82.5 turnout at many sites.
Unfortunately I was unable to attend. The culprit seems to have been food poisoning because I'm almost 100% today. Yesterday I wanted to die and all I could think about was the contest. If I even could have walked I would have gone.
Congratulations to all who competed! There is nothing like competition to make you feel alive.
Unfortunately I was unable to attend. The culprit seems to have been food poisoning because I'm almost 100% today. Yesterday I wanted to die and all I could think about was the contest. If I even could have walked I would have gone.
Congratulations to all who competed! There is nothing like competition to make you feel alive.
Wednesday, August 10, 2011
DEADS (deload)
Warm up
3x5x115
Working Set
5x115
5x135
5x150
Assistance
Lunges, 3x10
Back Ext, 3x10
>>> Somehow forgot to log this workout. Taking it easy so I wouldn't be sore or wiped out for upcoming WSH on Saturday.
3x5x115
Working Set
5x115
5x135
5x150
Assistance
Lunges, 3x10
Back Ext, 3x10
>>> Somehow forgot to log this workout. Taking it easy so I wouldn't be sore or wiped out for upcoming WSH on Saturday.
Monday, August 8, 2011
MILITARY PRESS (deload)
Warm up
3x5x45
Working set
5x45
5x45
5x55
Assistance
Military Press, 5x10x55
Various grip pullups, 5x12 (easier than last time!)
Coin Lift
5x25
1x30
1x35
0x40 some movement
37.5 x negative
35 x negative
2x30
10x25
>>> Skipped blog drags because I don't want to overdue pinches and get sore thumbs prior to Saturday contest. Pullups I will probably increase to 14 reps per set next workout. They are getting easier.
Also worked on squat movement based on advice I've received. Knees feel good. Great in fact.
3x5x45
Working set
5x45
5x45
5x55
Assistance
Military Press, 5x10x55
Various grip pullups, 5x12 (easier than last time!)
Coin Lift
5x25
1x30
1x35
0x40 some movement
37.5 x negative
35 x negative
2x30
10x25
>>> Skipped blog drags because I don't want to overdue pinches and get sore thumbs prior to Saturday contest. Pullups I will probably increase to 14 reps per set next workout. They are getting easier.
Also worked on squat movement based on advice I've received. Knees feel good. Great in fact.
Saturday, August 6, 2011
SQUAT
Warm up
3x5x95
Working set
5x125
3x145
12x160 (est 1RM 224)
Assistance
3x10x115
2x10 lunges
>>> I need to get better at squats. I've got a few people who are willing to help. I'm sure there are a few changes I need to make! Not a ton of energy tonight.
3x5x95
Working set
5x125
3x145
12x160 (est 1RM 224)
Assistance
3x10x115
2x10 lunges
>>> I need to get better at squats. I've got a few people who are willing to help. I'm sure there are a few changes I need to make! Not a ton of energy tonight.
Thursday, August 4, 2011
BENCH +PINCH
Warm up
3x5x95
Working set
5x135
3x145
8x165 (est 1RM 209)
Assistance
Bench, 4x10x115
DB row, 4x10x35
VULCAN
L4 x12
L7 x10
L12 x1 (RH), L10 x1 (LH)
L13 miss
2HP @ 57mm
3x116
1x146
1x156
1x166, plus another 3/4 pull
10x136 then drop to 10x116
>>> Another great workout! Got the L12 Vulcan close on video. I had nothing on L13. At least I am closing L12 consistently at 20mm.
I'm most excited about 2HP. I pulled 166 and got that on video too! I was struggling with 156 on my setup prior to Nationals and then pulled 170 on a good setup. Mine is seasoning finally so that helped I'm sure, but pulling 166 on my setup sets the stage nicely for another PR lift at WSH on Saturday. I'm also doing well with volume. The last set of basically 20 consecutive reps is more reps and weight than ever. No skin tears.
I feel good about bench too. Feeling strong! Here are the two highlights from the workout:
3x5x95
Working set
5x135
3x145
8x165 (est 1RM 209)
Assistance
Bench, 4x10x115
DB row, 4x10x35
VULCAN
L4 x12
L7 x10
L12 x1 (RH), L10 x1 (LH)
L13 miss
2HP @ 57mm
3x116
1x146
1x156
1x166, plus another 3/4 pull
10x136 then drop to 10x116
>>> Another great workout! Got the L12 Vulcan close on video. I had nothing on L13. At least I am closing L12 consistently at 20mm.
I'm most excited about 2HP. I pulled 166 and got that on video too! I was struggling with 156 on my setup prior to Nationals and then pulled 170 on a good setup. Mine is seasoning finally so that helped I'm sure, but pulling 166 on my setup sets the stage nicely for another PR lift at WSH on Saturday. I'm also doing well with volume. The last set of basically 20 consecutive reps is more reps and weight than ever. No skin tears.
I feel good about bench too. Feeling strong! Here are the two highlights from the workout:
Wednesday, August 3, 2011
WSH Leg 1 predictions
This is going to be perfect. My 5/3/1 deload is next week and then Leg 1 is on Saturday. Perfect.
Here are my predictions for Leg 1.
1. One Hand Vulcan Gripper - 20mm block close
>>> The setting work and experimenting I have been doing have paid off. I managed a L12 close recently and didn't push myself to L13. I expect a L12-L14 close at the contest.
2. Two Hands Pinch Lift
>>> Pinch is up for sure. I recently did a bunch of singles at 156# which came up a lot easier than before Nats where I pulled 170. Jedd's setup had an epic good grip. Last time I pinched on Adam's it was at 48mm and I have since learned that I need to be around 56-58mm. I will see how warm ups feel, but will try and position myself to improve on 170. I'll probably open at 160 if I feel good, then go 170, then try and get a new PR.
3. Half a Penny (one hand) – GripTopz
>>> Going for 40lbs. Pulled 30lbs in May. 35 came up in training pretty easily.
4. Shallow Hub (one hand) – GripTopz
>>> Going for 35lbs. I have a 35lbs plate with a similar shallow wide hub and have been getting air under that.
5. Axle deadlift.
>>> Adam will have a 5th event after the WSH events. I am happy that it's axle because it will be an easy chance for me to improve my Nags total. I have now pulled 280 in training and have been working deads hard. My goal is 300.
Overall, I would like to come out of Leg 1 in the top 10 worldwide for the 82.5kg class. Maybe a tall order, but that's my goal!
Here are my predictions for Leg 1.
1. One Hand Vulcan Gripper - 20mm block close
>>> The setting work and experimenting I have been doing have paid off. I managed a L12 close recently and didn't push myself to L13. I expect a L12-L14 close at the contest.
2. Two Hands Pinch Lift
>>> Pinch is up for sure. I recently did a bunch of singles at 156# which came up a lot easier than before Nats where I pulled 170. Jedd's setup had an epic good grip. Last time I pinched on Adam's it was at 48mm and I have since learned that I need to be around 56-58mm. I will see how warm ups feel, but will try and position myself to improve on 170. I'll probably open at 160 if I feel good, then go 170, then try and get a new PR.
3. Half a Penny (one hand) – GripTopz
>>> Going for 40lbs. Pulled 30lbs in May. 35 came up in training pretty easily.
4. Shallow Hub (one hand) – GripTopz
>>> Going for 35lbs. I have a 35lbs plate with a similar shallow wide hub and have been getting air under that.
5. Axle deadlift.
>>> Adam will have a 5th event after the WSH events. I am happy that it's axle because it will be an easy chance for me to improve my Nags total. I have now pulled 280 in training and have been working deads hard. My goal is 300.
Overall, I would like to come out of Leg 1 in the top 10 worldwide for the 82.5kg class. Maybe a tall order, but that's my goal!
Monday, August 1, 2011
DEADLIFT
Warm up
3x5x135
Working set
5x190
3x215
8x240 (est 1RM 304)
Assistance
5x10x145
Shallow wide hub
25# x8
27.5 x6
30x1, x1,x0
25x10
Blob 42.5 drags x10
>>> Yeah! Deadlift felt great and I think I am getting the hang of this lift. Did all of the assistance work this time. Felt strong and, for what it's worth, my est 1RM is over 300.
Wide shallow hub was on a plate. For added weight I just stacked another small plate and put my thumb through the hole.
Blob drags was left only because I cut my thumb somehow on the hub and couldn't stop the bleeding without a bandaid and that made getting a grip impossible.
3x5x135
Working set
5x190
3x215
8x240 (est 1RM 304)
Assistance
5x10x145
Shallow wide hub
25# x8
27.5 x6
30x1, x1,x0
25x10
Blob 42.5 drags x10
>>> Yeah! Deadlift felt great and I think I am getting the hang of this lift. Did all of the assistance work this time. Felt strong and, for what it's worth, my est 1RM is over 300.
Wide shallow hub was on a plate. For added weight I just stacked another small plate and put my thumb through the hole.
Blob drags was left only because I cut my thumb somehow on the hub and couldn't stop the bleeding without a bandaid and that made getting a grip impossible.
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