Wednesday, December 10, 2014

12/9/2014

A. Hang squat snatch from just above knees, build quickly to a heavy triple
B. Front rack walking lunge, 3x10-12 steps; 2:00 rest
C1. Close-grip bench press, 1-1-1-1 building to a max, 20x1; :60 rest
C2. Axle pendlay row, 4x3-4, 20x0; :60 rest
+
5:00 airdyne increasing effort :60 so that last :60 is hard
+
6 sets:
:15 airdyne sprint
2:15 walk rest or airdyne spin very easy
+
5:00 airdyne @Z1

A. 125
B. 105-115-125
C1. 125-135-145-150(FAIL x2)
C2. 110-120-130-140
+
complete
+
complete
+
complete


Snatches are continuing to improve. The bar never felt heavy today. 125 was extremely easy and fast for the first two reps (I got a compliment from George so I know it was legit) but on the third rep I lost my grip a little bit returning the bar to the hang, which caused me to rush my set up. I still made the lift but I took a few steps forward with it so I called it. The weight never felt heavy, the return to the hang is definitely the limiting factor on this. It just takes so much energy. I wish I had stronger thumbs. I'm noticing that lately every rep is feeling the same, which is what I want. I'm very happy my snatches are starting to get better, hopefully it stays this way for awhile. 

Front rack walking lunge was much easier than last week. 

As far as bench press goes, I have just accepted the fact that I will be stuck at a 145 bench press until the day I die. This is starting to get discouraging. I was very confident today that I would hit 150. 145 was easy. I tried for 150 and thought I had it but it got stuck halfway up. DAMMIT. I rested a few minutes and tried again but the second attempt was worse than the first one. I'm not sure if this is a mental block or just pure weak sauce on my end. I think I need to load the weight differently next time. I was talking to Heather afterwards and she made a good point, she said I should try jumping from 140 to 150 next time instead of going from 145 to 150. I always forget that powerlifting is a bit different than olympic weightlifting. On olympic lifts, the jumps get smaller once you start getting close to your max but on back squat/bench press/deadlift the jumps can be a little bigger. Heather said "I wouldn't back squat 295 and then go for 300, that would be a waste of energy". So I think next week (if I have this again next week) I'm going to go 120-130-140-150. If I STILL can't hit 150 after that then I'll know I'm cursed to be bad at bench press forever. 

Airdyne felt good today. Even with the bench press fail, today was a good day. My training sessions lately have been very solid overall. 



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