Hang power clean up to 315x1
Hang clean pull 325x3, 335x3, 365x2
Squat up to 405x1, add belt/wraps 465x3x3
2" deficit deadlift up to 495x1
Deads off the floor up to 635x1
2" deficit deadlift 595x1, 545x2, 495x3 all done with approx 45-60 seconds between sets.
Great workout today. Hang cleans felt pretty good, getting a nice pop. Clean pulls were miserable and akward. Got the bar just under nipple height. Def need more work here. Squats felt pretty solid. Fast and poppy on the 2nd and 3rd set. Then the bar hit the floor and all was great in the world. 495 was cake from a deficit. Went to 585 off the floor afterwards and felt my right hamstring tighten up, despite the rep being pretty easy. This kind of discouraged me from going for 635. I did some dynamic stretching, got a drink and hit 585 again. Smoked it, plates were singing. Loaded up 635 and while it was a grinder I nailed it. Glad I got that off my back. Been chasing that since January. Not only did I pull 635, but I pulled 635 towards the end of the workout. Very excited here, finally making some progress on deadlifts again. Speed can't compare to Rob Meulenberg but I'll take it nonetheless. Went back to a deficit to get in some reps then called it a day.
Training#2 @ 1215p
49# wfd
*1 turn x6, best 45
*full x8, best 51, avg 49
56# wfd x5 = 38, 39, 41, 42, 43
28# wfd x3 = 75, 80, 85
Trying to think about how I developed a big finish and the only thing I can remember is how I could FEEL the push to zero with the 49. That's what developed my push with the 28 as well. Even when I would get a big push with the 56, it was tough to feel, outside of the heavy hand at the low point. Did a bunch of one turns with the 49 with minimal sprint (maybe 20%?) and just working on feeling that push. After 2-3 I still wasn't feeling it. I then had this epiphany that I wasn't reaching back to catch the weight higher. The very next rep I focused on really reaching back with my right and catching the weight closer to 10:00 and boom, huge push and big finish out to 45ft (one turn, with the 49#, obv). Light bulb. Did the same thing for a few more reps then moved to full throws and ended up with a best of 51 and a bunch in the 49-50 range, pr is 52 here. Moved to the 56 for a few and was a bit discouraged at first. First two tosses were under 40. Then I just tried to think about an easy sprint and a big reach back on the finish and 40+ started going easy. Last toss I put some gas on the finish (but not the sprint) and went 43+. I got some video but erased the 43 on accident so, meh, I'll have more vid on Sunday. Thought about doing the exact same thing on lwd. If I'm throwing 83-86 now without really reaching back on at the front I'm sure there's a lot more in the tank. The 75 was slow as molasses. The 80 wasn't much faster, just a bigger finish. The 85+ was moving. Considering the extend of leg work I did this morning, I'm pretty damn happy. Finally got some confidence back with the hwd. Now, time to get these stones under control.
No comments:
Post a Comment