Submitted by benjamin on Thu, 2013-02-21 21:00
February's Morning Elements Crew: Alex, Adam, LP (Alex), Tea, Oz, Laura, Gianna
STRENGTH:Back Squat 5x1< 1 yr., 5x2< 6 mo., 5x3
STRENGTH:5x3 Push Jerk
ASSISTANCE:3x10 Hanging Leg Raise
BS: 205x2, 215x1. failed on 2nd rep (up from 185 in Jan)
PJ: 125x3, 135x1. failed on 2nd rep
Back squat, 5X2. 85, 95, 105, 115, 115. Hips still feel tight from Wednesday's front squats so I took it slow and concentrated on good form.
Push jerk, 5X3. 45, 55, 65, 70(f) 65X2, 65 (f), 55. Did an extra set so as not to end on failure.
Attempted straight leg raises for the 2-3rd time. First set unbroken, 2nd 2 sets not so much.
Back Squat up to 195X2 which was my 1RM max.
PJ up to 125X3
I was able to do 5 toes to bar in a row today. I had never completed one rep before, I'm not sure if that was because I never tried or I wasn't strong enough before.
BS, 5x2, up to 225#. Felt great about this, as my 1RM before being injured was 230, so I'm back to where I was, or stronger. Guess those sessions with the weighted vest paid off. :)
PJ - up to 135#, but it was pointed out that I wasn't getting low enough, so back down to 115#, and with better form. I know my upper body strength will be slower to return, but it'll come back.
Little change of pace today - worked with some ladies. Good group!
Oh, and T2B are a lot harder when you don't kip/swing ...
Back Squat 5x2 to 135#. Felt great and I was able tos till get low with the heaving weigths, which has been my main goal.
Push Jerk 5x3 to 70#. Still a little wobbly toward the last set
Leg Raises 3x10, did 3 sets with legs straight out and then did a set of 5 toes to bar. That was an awesome accomplishment, but I want to avoid kipping too much
BS: 2x 2@125#, 2x 2@135#, 1x2@ 145#. Still focusing on pushing that right knee out that always wants to fold in.
PJ: 73#, 83#, 88#, 88#, 93#. Tried 4th set at 93 and couldn't get under it fast enough so took a break and went back to it. 93# went up good the first time on the last set, the next two reps weren't as pretty..
5 x 3 BS worked up to 155 and failed on 2nd rep - couldn't get out of the bottom - finished with 145#
5 x 3 push jerk 95# - need to work to get lower under the weight on the jerk
hanging knee raises - working on keeping my body from swinging while doing these
BS: first time with the whole depth package so working on the reps; 3x12 @55#; 2x8 @65# .... felt great physically and mentally!
PJ: up to 80#; more coordination opportunities ahead
BS to asc 2@140. inching back up.
PJ to 2@ 105, missed the 3rd
Did my first toes-to-bar! Then, did 3 in a row. Yipee!
I'm so glad I was there to see you do it. I'm sure you would have gotten more if you didn't laugh yourself silly from excitement.
BS: 5x2 @125, 135, 145, 155- failed on rep 2, 135. Went back down in weight to work on consistently getting full depth.
PJ: 5x3 @45, 65, 85, 95, 95 - gotta work on locking out instead of pressing at the top. Almost matched my previous split jerk PR of 98#
3x10 Hanging leg raise with straight-ish legs.
cruddy session (not that i feel bad about it)
Back squats: warm ups sets to 185 felt nice and light.
First set of 2 @ 245 felt good.
Second set at 275 very very slow.
Third set attempted 285(mistake), failed, then failed a 275.
Fourth set went down to 235, did one really really slow rep, Ben stopped me (thanks Ben)
terrible feeling of despair getting to the bottom of the squat and realizing i had nothing left to come up with;
Did a couple sets of push jerks @ 95 and 115 then Ben put a stop to that as well.
3x10 hanging leg raises.. first time I've done these with straight legs instead of bent knees. So, PR!
1)ease into the weights after a period of downtime (don't jump 30 pounds between 1st@2nd sets),
2)don't work 40 hours a week or any job that makes me wake up before 10-11am,
3)"weight you have lifted before" is way less important than "weight you can lift today" when deciding what to put on the bar
ES: S1 - 325lbs (325, 320, 320, 310, 270), S2 - 175lbs (175, 155, 185)
Mobility at home.
Was ready for this since lunch today. It felt great doing the weight scheme recommended. I'm excited to keep working on these mechanics for this movement. The last recorded Split Jerk I have written was for 195. I tried to PR this, but it felt heavy right away. I had to back my way out and work my way back into it. Ran out of time so only did three sets.
Back Squat 5x1: 185, 195, 195, 205, 215
Push Jerk: 85, 95, 105, 115. 115 didn't feel great, went back down to 105 but missed on the first rep, shoulder wasn't feeling right so stopped
leg raises...knees were bending by the end of the last set
Don't we just look splendid:)? Nice and sweaty after our workout...LOL.