Shoulders - Tri's

[PolishHammer1977]

Power Clean & Press - 135 - 2X2
http://steelinferno.com/Warm up cleans.wmv

Push Press - 205 - 5X3
http://steelinferno.com/Push Press.wmv

Close Grip Bench - 315 - 1X1
325 - 1X1*
335 - 1X1*
340 - 1X1*

Standing Calve Raises 135 - 20X2

Zerchers 175 - 15X2

* denotes PR

I did this workout on 4/7. I felt real good after this one. I am definitely getting stronger. I can definitely step it up bigtime on push press but I wanted to see if I could get that 340 close grip. Next week I will put the emphasis on Push Press.

 

[gmanlax7]

nice work i love watching vids

thats some impressive close grip weight i cant believe your wrists didnt shatter

 

[gmanlax7]

just watched the vids, theyre much better quality that last time, props to the techies

those cleans looked way too easy

 

[PolishHammer1977]

Thanx man

Those warm up cleans are great for me. I really feel like I can throw that barbell through the roof. lol I can't wait to step it up next week on the Push Press though.

 

[Thaibox]

Dammit I wish my comp wasn't such a piece of crap, I wanna watch the big man

Nice #s on the close grip by the way

 

[endpoint]

first things first MOD RULES.

second......i dont know if it was the video quality or the low weight.....but the form is a bit weird. i think its the light weight.......it looks like you are doing an upright row....i maybe wrong.

and totaly reset the weight. Put it down and rest it, reset and then perform the second rep

 

[Citruscide]

Awesome Job dude!!! Especially on the close grip!

C-ditty

 

[PolishHammer1977]

first things first MOD RULES.

second......i dont know if it was the video quality or the low weight.....but the form is a bit weird. i think its the light weight.......it looks like you are doing an upright row....i maybe wrong.

and totaly reset the weight. Put it down and rest it, reset and then perform the second rep

MOD rules for real man.

 

[PolishHammer1977]

second......i dont know if it was the video quality or the low weight.....but the form is a bit weird. i think its the light weight.......it looks like you are doing an upright row....i maybe wrong.
and totaly reset the weight. Put it down and rest it, reset and then perform the second rep

Warm up. I do those as a warm up. The weight is supposed to be light. I usually perform 2-5 sets of warm ups on this particular day.

 

[BigBadBootyDaddy29]

Nice workout...I love push presses......thats a sweet close-grip too.

 

[endpoint]

yeah i thought it might have been the light weight......it makes any power movement look sloppy or forced.

do you C&J heavy?

 

[coolcolj]

Your vids are dark, but for some reason the brightness controls in mediaplayer don't work on your clips like it does on others.

anyway I couldn't see enough to judge or make a comment, but good numbers anyway!

How close is your closegrip? thumbs on smooth area or closer?

 

[Lord_Suston]

nice numbers, looks like you are not exploding fast enough of the floor during you clean part. work on speed deds it will help. Other than that your push press part looks solid

 

[PolishHammer1977]

Your vids are dark, but for some reason the brightness controls in mediaplayer don't work on your clips like it does on others.

anyway I couldn't see enough to judge or make a comment, but good numbers anyway!

How close is your closegrip? thumbs on smooth area or closer?

My close grip is shoulder width.

 

[PolishHammer1977]

nice numbers, looks like you are not exploding fast enough of the floor during you clean part. work on speed deds it will help. Other than that your push press part looks solid

Thanx guy.

about the cleans;

Remember that I learned how to do these the first day you showed me.

 

[PolishHammer1977]

nice numbers, looks like you are not exploding fast enough of the floor during you clean part. work on speed deds it will help.

You're right.

 

[revexrevex]

Post more videos.... that first rep was 205 was a standing press.. wow! I need to quarter squat and explode up as hard as possible in order to do 205 x 1 push press, but yours looked so easy!

 

[endpoint]

nice numbers, looks like you are not exploding fast enough of the floor during you clean part. work on speed deds it will help. Other than that your push press part looks solid

the first pull isnt ment to be fast.....its the second pull that is "explosive" (around knee height)

 

[gmanlax7]

around knee height ?

dont you touch thte floor after each rep though

 

[PolishHammer1977]

around knee height ?

dont you touch thte floor after each rep though

On my warm up I do bc they are power cleans and I am supposed to.

On my push press i dont. I am probly not even supposed to clean the weight up but I want the added benefit. I dont want to cheat and start on a rack.

 

[endpoint]

around knee height ?

dont you touch thte floor after each rep though

the clean is a multi part movement that can be separated into different parts of accelration.

the first pull is slower then the second. first pull is off the ground. the second from about knee height.

it is all one movement though