Nov 20, 2012

Day 30 of the 40 Day Even Easier Strength Program

Warm up
1x5x22.5 DB Goblet Squats
3x15x16K KB Swings
1x5 Half Turkish Get Ups
Bench Press
1x10x45
1x3x95
1x2x135
1x5x165
1x3x185
1x2x195
Snatch Grip Rack Pull
1x1x225
1x5x295
1x3x335
1x2x365
Back Squat
1x5x45
1x2x95
1x5x155
1x3x185
1x2x225
Waiter Walk
1x16K KB left hand up and down the driveway
1x16K KB right hand up and down the driveway
Ab Wheelies
1x5

Today was a good test day and I'm feeling it now. Probably going on "the endless shopping spree" with Mrs. OD didn't help but sometimes real life just is that way.

My target lift was a 365 lbs double in the rack pull which I made. It went up but it didn't feel as light as I'd hoped. To put this into perspective, four years ago I was pulling 365 lbs off the floor and I pulled 505 lbs from the rack. Conventional pull, not snatch grip.

Click this to see the 505 Rack Pull

Click this link to see the deadlifts from the floor and others

Funny watching those videos four years later. I see that my grip width in the deads is just barely outside the rings while nowadays I am all the way out to the end of the knurling. In the bench I'm stalling out with 185 lbs for three and in the chins, I'm barely able to elevate. My bent rows are pathetic. I can now get my chin up to the bar. Looks like I have progressed after all. Who knew?