Slept on my belly last night so I knew my lower back would be bothering me. Sure enough, by the time I hit 300, the workout was over. Missed 305 and didn’t try 315.
Pounded out 8 warm up sets and then tried 175.
I guess one of our fantasy goals when first starting to power lift is getting into the 1000 pound club. Any combination of your max squat + max deadlift + max bench > or equal to 1000 pounds.
I fell out of that club long ago.
But, here I am breaking 305 on a max squat. (The video will be right side up when you play it.)
Note the goofy topsider deck shoes. They have the flattest heel I could find.
So, as you know, I’ve been bouncing around trying different set, rep and weight schemes, powerlifting only, Olympic lifting only, barbell complex workouts only, old school pyramid schemes, etc etc. I just can’t get into a groove. I’ll pick a workout type and end up only being able to stay with it for a few weeks.
My latest kick, a combination of power lifting and Olympic lifting with 48 minute mountain bike as a conditioning / aerobic add on.
Essentially: Snatch on Monday; Bench on Tuesday; Squat on Wednesday; Deadlift on Thursday; and Clean & Jerk on Friday. 8 total sets in a quasi 5 / 3 / 2 / 1 rep scheme.
I think I found what the problem might be. If I know I have a grinding 5 x5 workout coming up with Squats and Deadlifts, I spend the whole day coming up for excuses not to do it. It seems I am now “too busy” for a 45 minute to 1 hour workout. I like the short 5 set snap workouts that I can bang out in 15 to 20 minutes. But, what benefit are those? Well, better than nothing but not really conducive to proper strength training.
I do, however, love the fact that I can practice / work on the five major complex lifts mentioned above. The powerlifts give me the ability to work on pure strength training and the Olympic lifts give me the ability to work on dynamic complex movements involving conditioning and speed.
Now, I find that I’m super de-conditioned in the snatch and the clean & jerk. So I decided to drop the weights way down, to the bottom and start concentrating on form, balance and technique (that goodness for You Tube).
Here is a shot of me trying to snatch. Moderate success. It will be a long road with this one.
Santa didn’t bring me any new weight lifting related books this year. Bummer.
I took today off from lifting and hiked in the Phoenix Mountain Preserve. 2.22 miles in 1 hour and 28 minutes. A few stops to use my pruning tool to cut some nasty cactus out of the way.
I’d like to get this down to 1 hour 15 min. We’ll see.
Ok, Happy New Year and I’ll be in touch soon.
Trying my own cooked up version. I’m able to do this three days per week. 45 to 50 minutes if I don’t get distracted.
Jump Rope 100 strikes
Bench Press 150 x 15
Slam balls 15
Squat 225 x 15
Box Jump 15
Deadlift 225 x 6, 6, 3
Box Step Ups 8 each leg
Bent Over Row 135 x 15
Shoulder Press 115 x 15
Kettlebell Swing 55 x 15
Shrug 115 x 15
Bicep Curl 75 x 10
Actually, I don’t know what kind of split this is. M and F is workout A. W is workout B. Week 2 has M and F with workout B and W with workout A. What the hell do you call this type of split?
But, I digress. Today is Thursday and it is a rest day and my back is a little sore from power cleans yesterday.