Thanks, kpsnap. I really plan on investing a lot more time in myself in the coming months. It is long overdue.
Saturday 1/24/15
Today I spent the afternoon at Dyna-Maxx in Westbrook, ME training with owner Matthew Israelson and his assistant. Their gym lift board was impressive. Very impressive. The focus was on technical execution of the big 3, plus I got to try a few new things and hit a nice PR.
Squats
I learned how to box squat properly, basically. I don’t envision myself using a lot of box squats, but I will be incorporating some of what I learned into my regular squats. I’ll be gripping the bar instead of going thumbs-over, using a somewhat higher placement and a wider stance. I’ll be playing around with different things during my deload week next week. We also did some band work and chain work, neither of which my present gym is equipped to handle. Nothing heavy here. I also tried a good belt on for the first time. I think I like using a belt.
Deads
They were pretty happy with what I was already doing here, but we did spend some time working on my setup and the pull mechanics. I also used a belt for the first time with pulls.
Putting all of this together (plus my strength gains from 4 cycles of 5/3/1) resulted in me working up to an easy 6 lb PR of 571, belted. I could have kept going, but meh. I was happy to PR, especially in a setting like that. Also of note is that I was running on 4 hours of crappy sleep on the couch, no food except a protein shake with milk and a banana, plus an overall low level of preparedness. I believe I am presently good for 600 belted with good preparation. I have few doubts of this.
Bench
This was all about set-up, and probably the lift where I will get the biggest benefit from the day’s instruction. Worked on setting and keeping an arch, leg drive, staying tight and keeping my shoulders back. I worked up to a pair of singles at 285 that were very smooth and a lot easier than I remember 285 being the last time I went that heavy. I did not care to go any heavier because I am enjoying a relatively pain-free shoulder lately and I want to keep it that way.
I also got to try their log press! It was pretty sweet!
Back to 5/3/1 and next week is deload week. Once I settle in to whatever my new gym is I may go with some jokers and work up to 600 on deads in a few months. I REALLY hope I can find a solid gym with some strength junkies or power lifters to train with in NH.
Fun day!