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Old 01-20-2007, 07:27 PM   #1
Steve Shafley
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Default Shaf's VBlogs: UTAH SECRETS - NEW

My most recent Vblog:

http://www.youtube.com/watch?v=ABuPlZpHZ0I

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.
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Old 01-21-2007, 10:35 AM   #2
Dave Van Skike
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The blinking was very lifelike. I'm not fooled.
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Old 01-31-2007, 03:20 PM   #3
Steve Shafley
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http://www.youtube.com/watch?v=a1g6VXEvoDc


-power snatches, using the cues Dan taught me
-power cleans, ditto
-bootstrappers
-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.
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Old 02-01-2007, 03:34 AM   #4
Allen Yeh
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Quote:
Originally Posted by Steve Shafley View Post
My most recent Vblog:

http://www.youtube.com/watch?v=ABuPlZpHZ0I

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.
Safety bar looks cool, new toy? I was just thinking about depth and then you had that little comment pop-up about it!

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.
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Old 02-15-2007, 08:56 PM   #5
Steve Shafley
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I am completely lazy about putting my shit up.

Monday: 12-Feb


OHS: Up to 195x3
PP: Up to 225x3
FS/BS: Up to and easy 315x2/3
Chins: 1/2/3/4/3/4
Some RDLs, some RDLs+Shrugs, some hang power snatches, up to 175x1.

Wednesday:

Warm ups:

lots of kb presses, kb snatches, halos, kb rdls

Axle DL: over/under
125x5
215x5
305x3
395x3
415x3
435x1
455x1

-would have went higher, but had a damn oblique twinge. never had one there before.


1H Kb press (L/R):
16kgx5
24kgx5
32kgx1,2,3,4,5

-arm got ridiculously shakey on the last set of that ladder. my overheads are pathetic

rope work

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.
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Old 02-16-2007, 08:07 PM   #6
Steve Shafley
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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.
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Old 02-22-2007, 01:07 PM   #7
Steve Shafley
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22-Feb-2006

Axle PC:
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
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Old 02-22-2007, 05:31 PM   #8
Steve Shafley
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Vblog #14

Thick bar

http://www.youtube.com/watch?v=IU6D_Yeo_XA
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Old 03-02-2007, 12:18 PM   #9
Steve Shafley
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2-Mar-2007

Warm up:

halos->goblet squats->flatbacked bootstrappers->windmills->DLs

2 circuits

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

Done.
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Old 03-20-2007, 01:03 PM   #10
Steve Shafley
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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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