I don't lift weights ... I smash'em! Booya
Yesterday and today I killed it - even more so yesterday!
Last week got a little crazy, and by crazy I mean I managed my time poorly. I made the effort to get 1 workout in, which means, if you've been following my blog I have fallen short of my goal of 3 workouts in every week no matter what. I think I got something like 6 weeks in, but that doesn't sound right, and if it is... time flys! Last week I was suppose to finish up my week 7-9 progression. So yesterday and today I finished week 9 and I'm just going to roll out and recover the rest of this week. I will start week 10-12 next week.
So Monday - P.Clean & 2-Board Bench
Cleans went like this 5,3,1,5x1
154, 198, 230, 245, 255 miss, 255 miss, 255 miss, 255 .... MISS
It felt a little slow off the floor but I thought my second pulls felt strong. It took me a couple of attempts to get the guts to just commit and go for it. My last 2 pulls I racked the bar but just couldn't muster it up - it wasn't even a battle up. I'd rack it and it'd bounce off my shoulders and I'd dump it. I was getting pissed but kept my cool and saved my energy for my 2-boards... which I unloaded on!
2-Board went like this 5,3,1,2,2,2,2,2,2,2
135, 185, 225, all touching, then board, 235, 245, 255, 265, 275, 285, 300 - something like that. 300 is probably close to, if not, the most weight I've had on the bar without gear. And I hit it for a double.
Today I had a lot of the same momentum throughout the workout.
Blk. Cleans & Front Squats
Blk. Cleans went 3,3,3,2,2
154, 174, 198, 208, 213
Pretty happy about how those went as well, I was told my hips weren't fast...idk, that's all I had.
Front Squats went 7x1 at 90%
5x1 at 250, 1x1 at 255 1x1 at 265
I bumped it up for my last two sets because 250 was feeling so good, as good as front squats can feel. So, as I explained before I've been utilizing my variation of %lifts in my fronts squats for the last 3 weeks and I've had a lot of success. 5x5 were at 75%, 6x4 were at 80%, and 7x1 were suppose to be at 90% but as I mentioned they were feeling good so my last two sets I bumped it up to 95% and then 97%.
Now, when I tested my max at 275 for a struggling single that was with a belt... these last 2 weeks, no belt! 250 for 5x1, no belt, 255x1 no belt, and 265x1 no belt and I seriously think I could have at least doubled it with a possible triple. A triple might have been sloppy but my speed coming up was fast, elbows were up, and stomach was not caving a whole lot.
I destroyed some of my auxiliary lifts too - Swiss ball timed bench ( after benching yesterday) I repped out 34 reps with 50#s in 30 seconds, 24 in my second set, and 21 in my third and my Single arm rows I busted out the 110#s for 2x15, and the 115 for 1x15.
I'm sounding pretty arrogant right now - sorry - but I'm excited - my training is going great and I am slowly working on the diet. I just a got a meal plan from one of our interns. I've glanced at it and it seems very realistic but I have not put forth the effort just yet, once I go grocery shopping I'll dive into it.
My point: consistency is key. If your dedicated and if your spending time under the bar and working to the best of your ability - your hard work will reap results.
...chew on this...
Procrastination is one of the most common and deadliest of diseases and its toll on success and happiness is heavy.
Wayne Gretzky
The highest compliment that you can pay me is to say that I work hard every day, that I never dog it.
Wayne Gretzky
Thank you Wayne for these wise words
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