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compare to 5×3 10.2.09
Warm-Up
Double and Single Leg hops on the ladder
Handstand Kick-Ups, panel mat or partner
Assistance Work
Depth Lunges, 3x5e
Starting this weekend, we go back to an expanded weekend class schedule.
Saturday 10am, 11am, 12pm
Sunday 10am, 11am, 12pm
Also, there are no evening classes next week, however we will have 6am and 7am classes on Monday, Tuesday, Wednesday and Thursday. If you can't make the morning classes and are on a monthly package, please email me directly so I can suspend your account for that week and discuss training alternatives.
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1970's Polish Weightlifting Team Training Footage Part 3/10
Fox says
And milk!
Scott says
LBBSQ 5×1
275, 295, 315, 330, 340(PR)
It was great lifting with Ash this morning. I believe I had good depth on all the squats except on the 315 attempt where I went just to parallel. I felt I could have gone a little heavier had my back not been slightly fatigued from last night’s WOD.
cloyde says
i did my first weighted squats in over a month today, yay!. just did a few warm-up sets.
45*5, 45*5, 65*5, 85*5, 100*5
all felt really comfortable, was tempted to keep going but i was a good boy. proceeded to do some weighted pullups and holds.
15*3, 20*3, 25*3, 30*3, 30*3
holds: 21sec, 23sec, 22sec. gotta get these up to at least 30sec. all in all a good day.
Shane says
Regarding Charlotte’s question about the lack of a banded ring dip option for the 5/6pm classes, that was my fault for misunderstanding our possible scaling options for that workout. Sorry about that and it won’t happen again.
Cloyde, glad your feeling better and back to squatting.
See you all tonight
Joe says
45-5 75-5 135-3 165 175 135-3 135-3 145-3 145-3 155
The 165 and 175 were both a little shallow. I just really didn’t have it tonight, once weight got on the bar. Decided to scale back and work on form and depth. Thanks to Dave Mak for the cues.
Time for a co-op shift…
katie says
warm-up: 135×5, 185x2work: 215, 225 (ugly), 225 (pretty), 235 (f), 235 (f), 230 (!)considering i got 220×3 last week, i just didn’t have it tonight and was psyching myself out. oh well.
the ladders and hand-stands certainly prove i have plenty of room to improve on grace and agility. fun though.
Fox says
Fun warm up tonight. And great lifting with Paulie and Ryan. It was one of those great sessions when everything went well with my lift.
WU: 45×5, 135×5, 185×3, 225×2
275, 285, 295(previous pr), 305(PR!), 310(PR!)
Super happy to be in the 300 club. My arms are smoked from this last week, esp ring dips last night. Looking forward to a rest day, see y’all Saturday!
.DMG says
WUerg 900m
hand stand kick ups and ladder work. all good.
BSQ(45×5, 95×5, 135×5, 185×3)225, 255, 275, 295stopped there. i’m still relatively green to this movement so didn’t want to push it. looking forward to entering the 300 club soon enough.
first time to lift with jack. good stuff monsieur levavi!
nice PR chris!
Paulie T-Shirts says
I enjoyed the warm up.
LBBS 5x1WU45x5135x5185x3225x3275x1Work Set300x1320x1340x2 (the first was shallow) (PR)360×1 (PR)375 FAIL!
Lots of fun lifting with Ryan and Fox. Welcome to the 300 club, Fox!
LBBS makes me very hungry so I went to Fette Sau and got over 2 lbs. of smoked meat goodness. Sometimes dreams do come true!!!
Malcolm says
Paulie you are living the dream man. I am proud of anyone who can consume more than two pounds of meat at a sitting. I have maxed out there at about 1.25.
I liked the ladder jumping warm up.
Low bar warm up. 45×5, 135×5, 185×3, 235×1. Work sets 255, 270, 280(PR), 285F, 285F.
For some reason I was doing this more like a high bar squat. May have been from the deadlifts yesterday. Either way I was happy with the new PR.
After doing the lunges 3×5 at 20 in each hand. Did some handstand pushups. Against the wall full depth with hands on floor 5, 3, 1, 1, 4. The last 4 came out of nowhere, I thought maybe another single but they were light feeling. Need to figure out a good depth measure to do these on parallets.
Great lifting with Garet (sp?) tonight. He joined the 300 club in style with a 310 that was still fast going up.
Laurel says
Nice work Mr. and Mrs. Fox and Asta! Impressive PR’s all around.
Paulie – next time I want to come too. Fette Sau!!!
LBBS: (45×5,95×5,125×3,145×3)
165×1,175×1,185×1,165×2,145×3
165 was intended to be another warm-up, but I ended up needing it to count. Arrived ravenous, with exhausted legs and a general feeling of stiffness. I think I need to get in another meal – I started getting hungry at 4:00pm, but didn’t have time to get food until now, nearly six hours later. Not good for lifting. Oh well, the 185 came up easier this time than it did last, so that is some small improvement anyway.
Accessory:5×1 lunges on the short box, 5×3 lunges on the short box with 10lb db’s.3×1 HANDSTAND PUSHUP’s against the wall! First time!
David says
lots of firsts for folks tonight, congrats geritt on the muscle-up and all the PR’s!
Afternoon session:
Warm-up500m Row, Mobility on the matLBBSQ(45×5, 115×5, 145×3, 175×1)200x5x4
Didn’t have time to do my last set before 5pm started. I’ve been playing with 5×5’s during the BSQ days and adding 5 lbs each time. I started too high with my first 5×5 and feel like im close to hitting a plateau on it. Should have started much more conservatively.Maybe I’ll interview for a position as the equipment manager for the 300 club.
PM Session:Warm-UpRow 500mDL 135×5, 185×310 Push-ups
21-15-9225 DLStrict Ring Dips
6:31 as rx’d
In order to do this quietly, I propped the barbell onto parallel panel mats and then put one of the 10″ boxes in between them for a platform to stand on. Worked out about the same height as pulling from the floor. Didn’t enjoy it though.
Jess says
The agility work was fun although it highlighted a very weak right ankle. Not sure what’s going on with that. I really love the handstand practice and can’t wait till I can hold them without a spotter.
LBBS’s: (45×5, 95×5, 135×3, 155×1)Singles of: 170, 180, 190(PR), 195(PR), 200(PR), 200
I really wanted to get to 200 and I’m happy I got it. My first was a little shallow and my second attempt wasn’t much better so I need to work on this more. My legs were also still sore from that crazy 75 squat wod I did on Tuesday so I think I could maintain better form when rested. Maybe one day I’ll come close to reaching Katie!
So great to be back “home” tonight!
Fox says
David: Send us a reume, we’ll look it over.
Charlotte (and anyone else who shared the feeling) – Apologies on the dip confusion yesterday! As Shane said, never again.
Charlotte says
Man, we suddenly have some strong females in this place. I feel like I’m still missing something–some kind of neural connection, or a set of balls, or something–that will allow me to get a really heavy weight UP the first time I try. I tend to hit the weight I failed last time, and then stop there. Grr.
WU: 45×5, 95×3, 125x3150x1, 160×1, 170×1 (PR), 180F, 155×1
I failed on 170 last time and I think I coulda got 180 up if I’d known what I was doing. Just need practice I think.
Thanks for the spotting Shane & Sameer. Sorry to drop the bar on y’all. (Shane, that was for the dips.)
David Mak says
Very impressive work tonight by everyone…
LBBS:WU: 45×7, 65×5, 135×5, 165x2WOD: 185×1, 195×1, 205×1, 215×1, 215x1My previous 1 RM was 225 but I wanted to really work the movement which I don’t think I’ve been performing well.
Depth lunges followed by pull up practice.
Jeremy says
Power Snatch 1 rep on the minute, 145lbs x 10 mins
Deadlift(175×5, 225×5, 275×3)315x3360x3405x5
Good Mornings 135x12x5Hanging Leg Raises 15×5
jack says
Bsq x1- 205,225,245,260,275(f)Great working with McGrath tonight, yer a strong mofo. I need to learn to plan the lifts in a more rational way to go for a pr. Next time. All you 300 folks look out.Jumping around on the ladders was fun. Hamstrings are still sore from the deadlifts, as well as my arms from the pullups. Thank goodness for rest days. Nice to see Julianna and Jess back in da house. Great to see Charmel tonight.
Juliana says
Jack I love you man!
Samir Chopra says
DB Bench: 50x5x5, then 5×8 ring rows. I felt pretty miserable tonight, watching people squatting, and not being able to join in the fun.
Also, not only did I not put the bench away, I also left behind a black shirt. Sorry about that – will pick it up on the weekend (if its not already functioning as a rag).
Erik K. says
absolutely yes…
http://www.nytimes.com/2009/11/10/health/research/10nutr.html?_r=1&sudsredirect=true
Sameer Parekh says
uh, you’re welcome Charlotte!
and I thought I was sitting in class listening to project presentations. Who knew I was spotting a backsquat!
seriously, thanks for giving the mgmt shit for the lack of bands on our ring dips! speak truth to power!
Gerrit says
Malcolm-
Great working with you man. 300 is close, 280 went up easy enough- I think you just hit that mental wall on 285.
My first ever 1 RM workout, and I’ll take it: 255, 270, 280, 290, 300, 310. Malcolm suggested we call the 255 a warm-up after I hit 300 easy. Thanks for that, Malcolm. Got room to go up for sure.
I have to say it was great coming out and working with you all. I was feeling real down before working out yesterday, no confidence, etc. Nicole thought some squats might help. Well, they did for sure. I think the 310 carried right over and into my first muscle up. Thanks for the pointers Jeremy, Malcolm, and Laurel.
Nicole’s next.