Mike & I.......great sunday workout!!!!

[luke.w]

Mike came over today, he's been training with me now for like nearly a year (it's getting there, like 10-11months?),(he trains this stuff every 2-3weeks) I said I had planned for some nice ROM super-yoke carries, and some other things, setting the crossbar is equal for us, we are the same height (so ROM of the lift is the same), Mike is 270+? lbs though.


super-yoke walks starting the lift at 9"ROM
350x50'
440x50'
570x50'
630x50' (PR fro the ROM, the walk was on the easier side)

Mike dropped his 630 at like 10', then after several lifting attempts finished teh 40' pretty strong, (he had to use a wider stance, I'm trying to get him more comfortable with a narrowstance), he has really improved though.

super-yoke lockouts, 6"ROM
750
850
960 PR, held load on shoulders for 20sec

Mike got 750 for a max effort (no hold)
Mike did some farmers walks while I continued the lockouts of 850-960lb

front carries (super-yoke) carried yoke in the crooks of the arms
330x50'
425x70' PR!

Mike smoked 425, he's damn good here, I told him to add weight (I was done) he did 470 2-sets of 40'

the crossbar was at it's lowest setting for front carriesm, so I said lets do some "rock bottom" squats "starting from rock bottom", well we were below parallel for sure, Mike had trouble just squezzing under the bar.
150x3
240x2
290x2
315x1
345x1 PR
345x1

Mike kept-up on everyone, we were both RAURING on those 345's, awsome lifting, awsome workout indeed, and he was very pleased, no belts, no wraps, no aids used!!!!!, it took Mike some time to get a few of those lighter squats, I suggested a little lower setting on the traps, and then he nailed that lift.

I could not stop eating all night!!!!

This was powerlifting!!!!, and bodybuilding, as it will build bone density also. Calfs are feeling nice today, and abs!!!!

[Dan C]

Nice work. Too bad I missed it, but watching the Raven's game was a good tradeoff. 4 - 0 baby!

How about you come by today after work so we can get some filming in?

[luke.w]

I could make it over around 6:15 or so, so be ready. I'd definity like to get done and eat dinner around 7, I'll be hungry!!!!! gotta eat to get big, like big Ron!!!!

[maverick]

Thats some serious poundage man, no screwing around there. I noticed that you typically like to do the bottoms up squats, why is that? I've never done them before and I was curious.

[luke.w]

I like them because when dealing with strength training the rewards are top notch, with squatting (1/4,1/2, FULL, whatever). I stick to it cause other than a "powerlift meet" or a 20-rep breathing squat, I see identical gains (probilly better gains, and safer) no need for decent, if anything it's helped strengthen my decents.

Also I feel it's improved my super-yoke carries to lift the weight at lower ROM, it is extra work, but it's rewarding, it takes patience too, a big ego won't last on them.