Still need a few volunteers for Saturday’s weightlifting competition. Looking for some BBQ’er and some bar loaders. Lunch will be provided. Please let me know if you can help (even if it’s only for a couple hours).
Front Squat – 1RM
Weighted Pullups – 5RM
Please cancel my 6am. Thanks
Please cancel my 6 am. Thanks.
Mike’s!!
yup!
It sure looks like my back .. But I am on the fence if it is mine or not. Have any answers Kevin? haha
It was Mike!
Agree… Mike’s. A lovely young man!
Indeed he is!
Yes and super strong!
Cancel my 8:30 . Thank you !
Missed you!
Mobility
WU x 1
Front Squat arm/wrist & hip mobility
Front Squat 1RM
40% x 5 55#
50% x 5 70#
60% x 3 85#
70% x 3 100#
80% x 1 115#
88% x 1 125#
95% x 1 135#
PR 145# (5# PR from Saturday – I tested it in in open gym because I hadn’t tested it this spring)
“Weighted” Pull-ups 5RM
5 x green band
5 x blue purple
5 x blue
…then Steph told me I’m only using my arms for the pull-up, not my back….so went back to blue + purple to work on that. Whole different ball game. I always use just my arms…I’ve tried doing shoulder blade/back work, but I was not working the right muscle at all. Feels “better”…hah! Now, I have a new focus.
Great 6am…
Front Squat (one-arm)
x 5: 65, 95, 115, 135
x 3: 155, 185
x 1: 205, 225, 245 (ties 1RM)
Didn’t want to try my luck with the one-arm FS, but I am sure I can do more once I am back to full wrist-strength.
One-arm barbell snatch x 3
15 – 25 – 35 – 45 – 55
WU + mobility + DU practice aka just slapping my forearm a bunch
Front squats 1RM
5×55-70
3×80-105(messed up my math there.. Sorry Heather!)
1×110-120-130-135-140(not deep enough)-140PR
5# PR! Felt good!
Weight pull ups 5RM
Green+purple
Green
Blue+purple
Blue x2 PR
Blue x 2
800m run with Heather while Mom did a 400m run. (Very proud)
Thanks for the great coaching today Steph!
awesome, great job Brenda! 🙂
WU + MOB x2
Front squats
25-30 x5
35-40 x3
45-50-55-60-65-70-75-80 15#PR
Weighted Pullups
black and pink bands x5
Black band x5 4 times
Nice PR!
– Mob
– WUx1
– Group mob
Front squats:
– 85×5
– 105×5
– 125×3
– 150×3
– 170×1
– 185
– 200
– 215 (5#PR)
– 220
… My front squat is now 5# higher than my back squat. I think it’s time to test back squat soon 😛
Pullups:
3 strict (max I’ve done is 4 strict but thought I’d try for 5, no dice) then 3 sets of 5 with red band
Me too! My front squat is 15# more than my back squat now.
Mobility
WU x 1
Front Squat arm/wrist & hip mobility
Front Squat 1RM
35×5, 45×5, 55×3, 65×3, 65×1, 70×1, 70×1, 70×1, 75×1
“Weighted” Pull-ups 5RM
green&blue band
green&red band
green band
blue&red band
blue&purple band
blue failed
cash out – couch stretch
Mobility
WU x 1
Front Squat arm/wrist & hip mobility
Front Squat 1RM
40% x 5 50#
50% x 5 65#
60% x 3 75#
70% x 3 85#
80% x 1 100#
88% x 1 110#
95% x 1 120#
PR 130#
PR 140# (15# PR)
“Weighted” Pull-ups 5RM
5 x green + purple band
1 x green band
* Happy with this as last year I couldn’t do 10 with the black band*
Sweet PR BJ!
WU x 1
group mob
Front Squat 1RM
135×5
145×5
170×3
200×3
230×1
250×1
285×1 – matched PR
300×1(F)
“Weighted” Pull-ups 5RM
20-25-30-35(4)
mob wux1
group mob
front squat
105×5 135×5 155×3 175×3
205×1 225×1 240×1
did not try 255 #felt too heavy
weighted dip instead of pull up
5#x5 10#x5 15#x4 20#x2
I can help out on Saturday. I work at 1530, so I can stay until 1330 or so…what time should I be at the gym for?
I’ll email you. Thanks!
Front Squats
135-165 X 5
205-230 X 3
265-290-315-335-340 X 1
10# PR
Weighted pull ups 5RM
Did ring rows stepping further out each time.
Tried with feet on grey box and got 2
Thanks for the class Mario!!
Mobility
WU x 1
Front Squat arm/wrist & hip mobility
Front Squat 1RM
45×5, 55×5, 60×3, 65×3, 75×1, 80×1, 85×1, 90×1, 55×1 (F) 5# PR
“Weighted” Pull-ups 5RM
green&blue band
green&red band
green $ Purple ( X 2)
cash out – couch stretch