Training Board Monthly PR post

[coolcolj]

25th May 2003

Raw Full Squat - no belt
315lbs x 15 singles - 1min rest between each

Anyway the warmup was good, 315 didn't feel too bad, but it sure didn't feel light
I didn't think I'd make it past the 5th single, but I did! It was odd, some reps felt slow and hard and yet the next rep I would blast it up! This pattern continued all the way to the 15th single. Strange!
My strength endurance surpises me a bit.

 

[Zander1983]

25th May 2003

Raw Full Squat - no belt
315lbs x 15 singles - 1min rest between each

Anyway the warmup was good, 315 didn't feel too bad, but it sure didn't feel light
I didn't think I'd make it past the 5th single, but I did! It was odd, some reps felt slow and hard and yet the next rep I would blast it up! This pattern continued all the way to the 15th single. Strange!
My strength endurance surpises me a bit.

What's with the extra large number of singles?

 

[coolcolj]

What's with the extra large number of singles?

Just one of the 3 types of lower body leg workouts that make up my all new training split/cycle. I tell ya it takes a lot willpower

I did powercleans after these singles, and right now my calves and hammies are screaming!

135lbs x2
155lbs x2
185lbs x2
205lbs x 5 singles

Power clean + 3x Mid thigh Hang Powercleans -
155lbs 3 sets


feeling tired - I will go to sleep now

 

[Hannibal]

APF Meet this weekend

PR Squat: 575 (had 6-625 in me easy, but coulda doesn't count)

PR Bench: 440

PR Total : 1540

 

[DBCooper]

Great job, and it answered the ? I just posted in the PL forum, you should be happy if you got all pr.s

 

[Zander1983]

APF Meet this weekend

PR Squat: 575 (had 6-625 in me easy, but coulda doesn't count)

PR Bench: 440

PR Total : 1540

Well done

 

[kingc_79]

set a few pr's today preparing for contest
1st time w/most of these

Farmers--100lbs X 160' w/1 turn 23.41 sec(went better than i thought & i'll be able to get them faster by then)
tire flip---550lbs X 60' 45.12(really need to work on this)
super yoke--400lbs X 80' 19.22 (1st time used it)
log press---140lbs - 4 reps for two sets

2" platform deads--320lbs(never maxed deads & never done elevated ones till today)

 

[coolcolj]

Power Rack Chins - partial L shaped grip
Bodyweight 215.5lbs (with shoes) +25lbs 3x5

Just made it I think!
A PR for the weight and sets/reps combo!

45 degree Supported Rows - Wide Palms Down Grip
bar+102.5lbs 3x5

still explosive!

Power Rack Chins - partial L shaped grip
Bodyweight 216.5lbs (with shoes) +27.5lbs 3x5, 1x4.75

4th set didn't quite get the chinover the rack.


45 degree Supported Rows - Wide Palms Down Grip
bar+105lbs 3x5

feeling harder than last week but still explosive.


Power Jerk taken off the rack - 195lbs

Had more in me, but I'll save that for when my technique is fluid and when the bumper plates arrive

 

[coolcolj]

11th May 2003 -

Hang Powersnatch 135x1

29th May 2003

Hang Powersnatch 135lbs x 2

Mid Thigh Hang PowerSnatch 125lbs x 2

Throwing around weights I used to dream about doing

 

[coolcolj]

22nd May 2003

Single Arm Dumbell Row on Bench
Reversegrip 115x5
Parallelgrip 115x5
Reversegrip 115x5

1st April 2003

Single Arm Dumbell Row on Bench
Reversegrip 115x5 - 2 sets
Parallelgrip 115x5 - 2 sets

Grip problems though on last 2 sets


16 inch grip Bench Press in Power Rack - No spotters
245lbs 15 singles - 1min rest between each

Not as hard as I thought, went up good and quick. You can really fine tune you form each single and notice things that help or hinder your power. On some reps I thought I was gonna fail, when I started to slow real bad at the top. Then next rep with better form and explosion I blew the rep out!