Took a month and got completely away from the comp lifts and really any lifts closely resembling them (except light fr sq). Did a volume week, a little higher intensity week then did some singles (except trap bar) last week to find out my strength level. Was first time using trap bar didn’t quite have the lockout down lol. I’ll be adding in the comp lifts over the fall.
I have never asked but I’m assuming using the cambered bar(sp?) is considered a “deficit” bench?
You have a few years before the B5-0 settle down!!
[quote]Up wrote:
I have never asked but I’m assuming using the cambered bar(sp?) is considered a “deficit” bench?
You have a few years before the B5-0 settle down!!
[/quote]
Exactly right on the cambered bench…
Ha ha ha…just over a year…will happen in 2013. Trying to get a jump on it lol 
Glad you are back. Everyone here can learn from you. Your perfect form combined with your extensive competitive experience and profession make you a great resource here.
[quote]kpsnap wrote:
Glad you are back. Everyone here can learn from you. Your perfect form combined with your extensive competitive experience and profession make you a great resource here. [/quote]
Thanks snap, your too kind!
Monday
Hip mobility
Power clean 175/6x3
getting tech down better. I may try to work with some oly lifters the next few saturdays?
Back squat 285/7x3
good news no hip/knee pain, bad news is after not squatting for a long time i am weak!!! It will come back quick as long as i don’t push it and agrevate hip. Slow and steady progress
Glute ham 3x8
Kb Sw/Gs ladder 10-2 88#
Stretch
Shld mob
Ext rot/side lying raise 2x10 e
Camb 275x5 300x2 320x1 255x5 pause
Dips 100x5 145x4 200x1 100x10
Pullups bwx5 25x5 45x5 70x2 90x1 barely bwx12
Ugly dirks press 135x8 185x6 225x4 205x2 fried I use the term dirks press loosely
Kb press ladder light for mob and finisher 35# 10-2/2-8 no rest
Stretch
Thursday
Hip mob and bootstrap squat
Stiff leg dead off plate
135/225/315x5
405/455/500x3
550x1
Trap bar dead
225/315/405/455/500x3
550x1
Pistol sq to bench alt legs no rest
3x10E
Glute ham
3x10 no wt
KB cl/sq light 35’s
10-2 ladder no rest
Stretch
nice work as always, glad you are posting
oh and btw you are getting really old:)
[quote]PeteS wrote:
nice work as always, glad you are posting[/quote]
Thanks Pete
[quote]PeteS wrote:
oh and btw you are getting really old:) [/quote]
Ha ha ha I know…moving into the m2 soon!!!
Is this fan club accepting new members again?
[quote]punnyguy wrote:
Is this fan club accepting new members again?[/quote]
Ha ha ha how are you PG??? Sure am lol.
[quote]PeteS wrote:
oh and btw you are getting really old:) [/quote]
I know right, seems like yesterday he was just…
Ha ha ha Up!!! Payback huh lol. Ill never give you the 5/3/1 iso holds again :)…
The boots and the shorts combo are pure win.
Ha ha ha oh the 80’s…those were my squatting boots btw!!!
Friday
Shoulder mobility
Power snatch from hang- lots of sets working tech, kept adding weight to 155x1…caught it a little short and had to press it out. Need to get over to the oly gym soon.
Push press (dip was bad so more of a cheating shoulder press lol) worked up to 215x1
Milt press (heels together) 135/5 made 10 lb jumps to 195x1
Chins bwx5 25x5 45x4 70x2 90x1
Goblet sq 53/3x5 deep stretch
Done