May 01, 2011 - Events

Dynamic Warm-ups

Yoke (short rests)
440x80'
440x80'
440x80'
440x80'
530x80'
530x80'
530x80'
530x80'

Axle Clean and Presses
35x10
85x5
125x3
175x3
205x1
225x1
245x1
245x1
245x1
245x1
245x1
245x1
245x1
245x1

One Hand Plate Pinches
50x3/3
70x1/1
80x1/1 PR+10lbs
85x1/1 PR+15lbs
90x0/0
90x1/1 PR+20lbs

Atlas Stone Loads
No Tacky
240x3 to 57"
290x1 to 57"
240x1 to 65"
240x1 to 65"
290x1 to 65" PR+50lbs
240x1 to 73" PR+8"
290x1 to 73" PR+50lbs & 8"

Comments: After sleeping away last weekend, I had to make up for it this week and get my event work in. Lou came out to train this time. My plan was to stay within a decent weight range but nothing terribly taxing on my lower back (rack pulling this week). I did change things up by doing yoke first as it looked like it would rain. I did beltless runs for 80' with short rests (maybe 30 seconds) between (longer rest between the last set of 440lbs and 530lbs since I had to put plates on it. Moved on to axle stuff. I was just doing my usual singles but most of them had a longer rest than usual since Lou was using different weights for the axle. Everything felt easy and no issues with my bicep. For grip, I did one handed plate pinches. Last time I really tried them was the first time I ever plate pinched two 35lbs plates together. I made that weight my first single and it came up like nothing. I had a part of me in the back of my mind squealing like a little girl at the thought that I could be ready for plate pinching two 45lbs plates. Obviously, I kept that excitement under wraps. I put a loading pin through the plates and added weight. Then it was time for the 45lbs plates. Granted I have no real interest in grip sports but some of these feats I've wanted to do. This was one I've kind of dicked around with in the past but never came close. My first go, I break the weight off the ground. Never could do that before. I tried I think four times with my left hand and twice with the right. Surprisingly, I got it higher up with my right than my left. I knew I could give it another go as I had read an article recently by Jedd Johnson (grip sport guy) about misses being warm-ups. I like that philosophy. So I get the plates set, square up and get both hands easy. Very cool. For stones, I worked on my weakness. It had been awhile since I had done any extension work and I didn't want to get lazy about it. I don't have to do it much as I generally tower over any platform I see it contests. I decided to make it even harder by doing these without tacky. I have to generate a lot of power off of the lap to get the height I need on the stone and taking away tacky means I have to squeeze even harder or I won't succeed. The first few reps felt easy but I was "cheating" the load by just popping it off my chest on to the platform and not holding on to it and extending. With some reminders and visual cues, I fixed that. I'm going to try having this kind of training in my rotation more frequently. Very good session.