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ScrawnyPhil

  1. Training Log: November 8th, 2008

    by , 11-07-2008 at 11:00 PM
    SQ 265 x3 x10

    So many sets. Most okay. Sometimes bar slipped down on third rep and the improved mechanics surely made those last reps easier than the first. After set seven, I went back in too quickly and only got one. Re-racked, rested and was able to finish the ten sets. Warmed up with a x2x3 of snatch/bnh press/ohsquat, then 135 and 225 for triples. Really started running out of strength after set four, but I made it.

    DBR 100x5, 90x5x2, 80x5x2

    Didn't ...
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  2. Training Log: November 7th, 2008

    by , 11-06-2008 at 11:00 PM
    SQ 250 x5 x7

    Warmed up with 135 and 225. First set still felt awkward, but felt strong throughout and never really struggled.

    Messed around in the weightlifting room after squats. DL contest with the 220-lb Oly lifter (he used straps!). Got 420, but he got 440 (barely) while I missed it (of course). Then had a box jump contest with the 160-lb guy (325 high bar SQ, 220-ish clean, 30-something vert!) where he beat me by six inches (I only got up to 43 inches while he ...
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  3. Training Log: November 5th, 2008

    by , 11-04-2008 at 11:00 PM
    PM I
    SQ 235 x7 x5

    First set felt awkward. Had warmed up with bar and 135 for triples, did straight-leg snatch/ behind the head press and overhead squat combo. Set two and three very good. End of set four hips rose a little fast. Feeling very strong overall. Smolov effects are manifesting.

    PM II
    BP 160x5, 170x4, 180x3, 190x2, 200x1
    DBR 95x5, 85x5x3, 80x5

    Very good bench session. Put off till a couple hours after squats because I woke ...
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  4. Training Log: November 3rd, 2008

    by , 11-02-2008 at 11:00 PM
    AM
    BP 155x5, 165x4, 175x3, 185x2, 195x1
    BOR 90x5, 80x5, 70x5

    Stupidly lotioned hands and arms before session. Grip never felt secure (I don't have chalk right now). Right triceps still hinting at pain. Stalled with second rep of 185, but single with 195 went up pretty well. First benching in a week. Not bad. Hope to be feeling strong as I cruise into 210x1 on Monday. 200x1 on Wed, 205x1 on Fri. 210 next Mon, 205, then 210 and hope to hit 175x5...215x1 on the Monday after ...
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  5. Training Log: November 1st, 2008

    by , 10-31-2008 at 11:00 PM
    SQ 255 x3 x10

    Always amazes me how different 10 triples at 85% feel than four nines at 70%. Fifth set, last rep bar slipped a bit more than I would have liked. Widened grip space today and was able to keep bar in place more easily. Kept elbows at normal distance (shoulder blads drawn together), but let forearms slide out a bit. Sets two, three and four were very good. Sets seven and eight were good, too.

    Kept my head properly neutral ("holding the golf ball with ...
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