4/13/06

[luke.w]

pretty great workout today, I'm still alittle beat from pulling my truck (with my teeth) and 2"thickbar work from tuesday, I took a 10min powernap on the floor, so we'll see what happens. (farmers deadlift is on my mind!)


wanted to train outside (I hate indoor training) I have a rack inside, so I used 2-30gal drums as my squat rack (no excuse for not haveing a rack now I guess, use what you can)

overhead squats (push jerk from behind the neck, down into overhead squat
started with snatches
65x3
75x3
120.5x1
overhead squat
140.5x1
157x1
177 miss (sat with it)
177x1
all squats were paused for at least 3sec. ATG

powerclean 177x1
196x1
behind the neck jerk 196x1, 205x1
powerclean 205x1, 220.5x1, 205x1

farmers deadlift (from the sides using farmers impliments)
145 an arm x2
235 an arm x1
273.5 an arm (547 total) x1 (for a easy hold for 10) it was the lift off the floor that was tough, thats a PR for these impliments off the floor) (other times I've raised them higher on heavier weight)

back squats (cool downs)
205x3 speed
225x2 speed
247x7 first 4 were speed nonstop, below par. then boom back then down again, the last three I stood with the bar for a few sec. before squatting, woo, my legs were pumped!!!

strict press with a powerclean (reg. bar)
140.5 1-PC, 1-press
160.5 1PC, 1-press
171.5 1PC, 1-press
173.5 1PC, 1-press PR
no legs at all on press, last set the weight flew overhead, it feels way easy if my powerclean is, well very,very explosive, builds momentum.

2-hand pinch, started something differant weeks ago, I have 100lb plates (small hole) I couldn't budge them (I have a weakness with thinner pinching) well I can lift the 100 now, so I put a bar through the middle plus a 1.25lb plate (107-108lbs) took 3-trys before I got it, and held it for 3sec.....MAN, that was intense I got a head rush, and my hands were paralized for a sec after setting it down.

[maverick]

squats as cool downs, you're a sick man.

[IronMan]

Originally Posted by luke.w

I have 100lb plates (small hole) I couldn't budge them (I have a weakness with thinner pinching) well I can lift the 100 now, so I put a bar through the middle plus a 1.25lb plate (107-108lbs) took 3-trys before I got it, and held it for 3sec.....MAN, that was intense I got a head rush, and my hands were paralized for a sec after setting it down.

wicked.........

[luke.w]

thanks, the 100lb plate was, 1-plate, 2-hand pinch, (not one hand) (I can lift a reg 100lb plate with one-hand, because of the lip) (these small hole plates are smooth and thin, damn hard to do even with 2-hands) for me anyway!

[IronMan]

Whew. I thought it was a one handed pinch grip. Had me going there.

But don't take that as a dis either. Two handed is still a damn fine lift! :

[luke.w]

Originally Posted by IronMan

Whew. I thought it was a one handed pinch grip. Had me going there.

But don't take that as a dis either. Two handed is still a damn fine lift! :

I figured you thought that ha!, thanks, like I said though the thinner pinching is a weakness, I found this out at my grip comp, the euro-pinch is a chioce of 44mm, 54mm, and 64mm, I couldn't budge 120lb on 44or54 in practice, but smoked it on 64, so I was stuck with Dan and only 3-other guys with gorilla hands, I used all my attempts before they even hit their 2nd attempt, talk about feelin out of place.

still it felt good to pinch that: