I haven’t been doing mobility work as much as a should, and travelling and writing all day aren’t helping. The few things that prevent me from doing it are a) efficient use of the time b) setting a clock to help me gauge the length of each stretch, and c) the prospect of getting into a pain-in-the-ass position.
This video introduces an interval timer that will automatically chime and repeat itself so you can string various stretches together. I give an example of the MINIMUM stretches a lifter should be doing. If you guys aren’t doing these stretches, then use this method. At the very least, the “3 Stretches For Lifters” can be done in less than seven minutes of time. Of course, it would be better to hold each stretch for longer than one minute, but one minute is better than no minute.
Edit: How the hell did this video get 2 views before I even looked at it?
Secondly, this thread happened last night. It’s a solid thread, but the implications are interesting. I expect to hear about this for a while from Brent. Oh, and Tom and Jacob regularly post on the site. As you can see, I kept their true identity safe from prying eyes. Click image for a larger version.
Happy PR Friday. Post the week’s personal records and training updates to the comments. Spark a discussion. Enjoy yourself. Rated R.
5×195 kg Deadlift
Is that ramping?
What do you mean by ramping?
–Justin
Hey Benk, i’m curious to see how you’ve set up your lifting to fit in with running; would you mind elaborating a bit?
Squat: 375x3x5
Press: 165×1
Highland games last weekend destroyed most of my old throwing PRs in hammer and weight for distance… practice makes perfect. My weakest throwing area is the stone throws (puts) which from a strength perspective should be helped by upping my press and bench numbers + some more technique work. Moving up a class next games.
@Benk
I thought I was the only person on this strength site who’s done ultras. I did a 50k and a 50 miler in 2009, but then started lifting and haven’t really ran since. I’m going to start getting back into running gradually, but I’m not thinking about any more ultras for a while.
I live in Africa. Putting venison in the fridge is, like, nothing special.
Plus; I can press my wife. And all her friends.(Even the big ones)
That is all.
This was a good comment.
–Justin
@Jaybles Power cleans are done for 5 sets of 3 in the program and they should get get almost as heavy as your bench press with practice.
@benk That’s an interesting way to hit a 1k CTF. Surely pressing only 170 is part of the arm size problem. About LPing curls, I wouldn’t expect any bodypart to grow if you’re not handling more weight over time. I’d shoot for Curl 135×8, Dips +100×3 and Press over 200.
You’re doing quite okay for having two such antagonistic activities.
PRs:
Press 215.2 with no blackout (amazing)
Ring Dips +80×8,+85×7
Power Snatch 193x1x10 on-the-minute
Incline 185×10 (easy PR but the incline was lower at that gym)
One-arm chin
-7.5lbsx1x5
I’m using a long strap tied to the plates tossed over the bar for assistance.
GSLP PRs:
Squat: 146kg x8
Deadlift: 182kg x6
Press: 72kg x7
Bench: 121kg x6
Weighted chins: 35kg x7
@Justin
I guess I was thinking of a slight hitch and then riding the bar up my leg. But I think those reps should be good.
@djay
To elaborate more on my training check out my blog at http://headhearthustle-bk.blogspot.com
I gave Madcow 5×5 a shot over the last couple weeks but before that was just doing a simple linear progression similar to how Crossfit Strength Bias was set up. Every workout I’ve done in 2011 is located in the blog so feel free to take a look and let me know if you have any questions.
@deerslayer
I’ll be deer hunting on some public land in Montgomery County and on private land in Garret County near Indian Springs WMA. For ducks and geese I go to some private land in Saint Michaels. I’ve hunted Patuxent WMA in Howard/MoCo with very limited success (small game and doves but no deer). I’m getting hungry just thinking about this.
last week I hit 375# squat for a set of 5 for a volume PR at that weight. That was the end of 5/3/1 so this is a deload week.
I’m still bouncing between a body weight of 179.5# and 181.5#.
Wouldn’t mind going up to about 188# by early August, then backing off to 181# for USAPL Raw Nationals.
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