Shaf's VBlogs: UTAH SECRETS - NEW
My most recent Vblog:
Workout associated with it was:
Safety bar squat triple drops:
425/385/335x ~1/2/3 for 3 total sets (you see my self spot on the heavy set because, uh, it was heavy)
Rest/Pause singles 20 secs rest: 435x1/1/1 assisted/1 assisted/1 assisted
kb swing split snatches: small 8kg kb for 4 sets of 5R+5L
That last bit put the nail in the coffin.
The blinking was very lifelike. I'm not fooled.
-power snatches, using the cues Dan taught me
-power cleans, ditto
-goblet squats + bootstrappers combo
-some words about Squat Therapy, because I was feeling a tad ironic
Also, on bootstrappers
I'd consider the flat or neutral backed bootstrapper to be of some value. In the combo you see me perform this style of bootstrapper.
If you have a tricky back, keep the back neutral.
If you really want to stretch out that posterior chain, keep the back neutral.
I think there's value in roundback work, and there's not a whole lot of extra pressure on the spine in the round back version of the bootstrapper squat.
ON KB split snatches are you suppose to lunge forward that much? It seems like you're almost jumping forward into the lunge position, rather than settling into the lunge position from where you are.
I am completely lazy about putting my shit up.
OHS: Up to 195x3
PP: Up to 225x3
FS/BS: Up to and easy 315x2/3
Some RDLs, some RDLs+Shrugs, some hang power snatches, up to 175x1.
lots of kb presses, kb snatches, halos, kb rdls
Axle DL: over/under
-would have went higher, but had a damn oblique twinge. never had one there before.
1H Kb press (L/R):
-arm got ridiculously shakey on the last set of that ladder. my overheads are pathetic
5 rounds of 1 minute work, 30 seconds rest. I then noticed that the cats had pissed on a rug I use to protect my mat from rupturing when I drop kettlebells on it. 1 minute of insane ranting and chasing the devil's pets out of my basement gym with a piece of pvc.
This could be the goofiest workout I've ever done.
Basically, I did a shitload of light pressing, with barbells and kettlebells, then I practiced kettlebell juggling, then did a whole bunch of hand and wrist strength work.
And some chins.
125x3, x3, x3, 145x1, 165x1, 195x1, 215x1, 225x1, 235x0, 235x0
-form feels better, but I was using the axle, eh?
Axle DO DL: 235x1, 255x1, 276x1, 285x0, 285x0
Axle MixGrip DL: 305x1, 355x1, 395x1, 445x1, 465x1, 475x1
-for reference, my best mixed grip 2" bar DL is 545 done back in 2000 at Don Larkin's "Grip the Granite" strongman comp. I was pleased with this, because I definitely feel stronger.
SSB Squat: 65x10, 155x10, 245x10, 335x1/2/3/4, 355x1/2/3, 375x1/2
-this snuck up on the legs.
1 Arm KB press: 16kgx1/2/3/4/5, 24kgx1/2/3/4/5, 32kgx5, 10
-hell, I didn't think I had 10x32kg in me.
Push ups + chin ups 3 supersets
1/2 get ups
halos->goblet squats->flatbacked bootstrappers->windmills->DLs
Double overhand axle: up to an easy 285, missed 305 ~3/4 of the way up due to grip.
Axle DL: Topped out at 485x3. Last week I did 475x1. Things are coming back nicely. I could have gone higher, but the 485x3 is a significant jump, and I played it cool.
DARC swings: 16/24/32kg x 50/50/50
Oh, the pathos.
OHS: 45x10, 10, 10, 95x10, 115x7, 135x1
-hard to stabilize when I got heavier. Lack of static endurance
Chins: 4, 4, 4, 3, 3
-I call it good when I get my chin over the bar...on tape these didn't look so good.
1 leg RDLs: 16kgx8, 8, 8, 8
-working on a weakness
GS swings: 32kgx23L/21R (1:28), 32kgx20L/20R (1:13), 32kgx20L/15R (56s(
-damn, those caught up with me.
Get up sit ups: 16kgx4/4, 3/3, 3/3
-3-4 pauses on the way down.
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