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41 Comments
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Anthony Springman
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1 | 2008-08-24
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Yea! Reverse Band "Plate" Press! Great picture. |
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Dave Wagner
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2 | 2008-08-24
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Greg-
Is clean deadlift a deadlift with a clean grip?
By the way, I am loving this shit! |
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Greg Everett
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3 | 2008-08-24
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Dave -
Yes and pulled from the same starting position and with the same back angle as your clean. |
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Alex Europa
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4 | 2008-08-25
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Back squat - 85% (295-lbs) x 3 x 5
Clean deadlift - 115% (230-lbs) x 3 x 3
Push press - 83% (155-lbs) x 4 x 5
Chin-ups - 3 x 10 (25/25/35)
GHD sit-ups - 3 x 15 slow
Russian twists - 3 x 20 (25-lbs) |
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Danny
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5 | 2008-08-25
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Great picture of Mike Vanyo! |
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Brian
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6 | 2008-08-25
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Sorry to ask but why the plate on his chest ? |
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Aimee
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7 | 2008-08-25
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He puts the plate on his chest so that he stops the bar at that sticking point then has to drive up from there. |
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Greg Everett
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8 | 2008-08-25
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Brian -
Sort of what Aimee said. It's a way to train the top of the bench. The plate limits the ROM and the bands give the most assistance at the bottom so he can really overload the top of the bench. |
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kent
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9 | 2008-08-25
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back sqt 275
dl 275
push press 165
chin ups 26,17,17
slow ghd sucks
russian twist 20lb d-ball they also suck |
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KCFB4
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10 | 2008-08-25
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BS - 260
CDL - 275
PP - 185 (4 sets)
Chin Ups - 20lb, 10lb, BW
GHD
(Ran out of time for the Russian Twists)
Really digging the WODs |
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Ben Shechet
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11 | 2008-08-25
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Awesome to see you're carrying the Botev shoes now! For anyone considering buying a pair, I highly recommend them! |
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Chris Stowe
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12 | 2008-08-25
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Warm up: 24kg KB bell
10 2H swings, 10 RH swings, 10 LH swings 3x3 Side press each side
Workout:
Back Squat 3 x 5 (245 for all)
Clean DL 3 x 3 (245 for all)
Push Press 4 x 5 (155 for all, should have been heavier)
3 x 10 chin ups (dead hang)
3 x 15 GHD (slow count)
3 x 20 Russian twists with 20# Dball, arms extended |
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tommi k
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13 | 2008-08-25
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Back squat 136kg
Cln. Deadlift 135kg
Push Press 85kgx4x4
Chin up 3x10
GHD Su 3x15
Russ. Twist 3x20 15kg |
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saulj
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14 | 2008-08-25
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Ouch, that was hard. I ran out of time for the abs, will have to finish this afternoon.
102 x 3 x 4 (probably not the right weight, should have gone lower, will have to redo max squat soon)
100 x 3 x 3 CL DL
67.5 x 4 x 5 PP
20 lbs x 3 x 10 Chin-ups |
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Eric Brandom
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15 | 2008-08-25
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M/23/6'1"/180
BS 295
CDL 295
PP 195
Chin Ups +45
GHD
Russian Twist +20 |
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Matt Wichlinski
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16 | 2008-08-25
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BS 375
CD 365
PP 235
CU x10, 12x10, 18x10
GHD 3x15
RT 1x20 out of time |
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marisela
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17 | 2008-08-25
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if this is a silly question, forgive me.
if i can only clean 115# singles, how is it possible to do 115% of my max for reps?
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Greg Everett
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18 | 2008-08-25
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Marisela -
Because you're not cleaning 115% - you're clean deadlifting 115% of your clean 1RM. |
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Jonathan Dunn
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19 | 2008-08-25
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Back squat - 212# x 3 x 5
Clean deadlift - 300# x 3 x 3
Push press - 122# x 4 x 5
Chin-ups - 3 x 9-1, 6-4, 6-4
GHD sit-ups - 3 x 15 slow
Russian twists - 3 x 20 (25-lbs)
Seated calf - 3 x 10 x 150#
Really nice start to the week.
Greg, thanks for your thoughts on my flexibility issues during OHS. Ankle, hip and shoulder stretches are now being done (3rd world squats for time, shoulder dislocates, shld/pec stretches, thigh/hip/glute stretches), as are OHS with a dowel. |
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Justin Fricke
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20 | 2008-08-25
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BS-300 3x5
CDL-275 3x3
PP-185 4x5
Chins-2x10 no assist-2x10 with blue IW band
GHSU-Check
Russian-Twist-20lb Dball
Greg Thanks for the workouts i am enjoying them a lot- if i am Correct when you Rx 3x5 you mean 3reps 5sets?---I ahave always said them the opposite just want to make sure i am getting them properly. Again-thanks for all you do in this profession and cite |
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Richard Thomas
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21 | 2008-08-25
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Back Squat 105kg (80%) x 3 x 10
Push Press 75 kg x 4 x 5
Clean Deadlift 110kg x 3 x 3
Russian Twists: 10lb dynamax set 1. 12lb for sets 2 & 3
Did bw chins and GHD sit ups between sets of squats
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Tim French
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22 | 2008-08-25
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Greg, I am new to the workouts of Performance Menu although I have followed the site for quite some time. I am really enjoying the new strength cycle and am already feeling the taxing effects of the workouts. I have two questions.
First, what is the effect of adding an additional strength exercise like the bench press? With low reps and heavy loads will it be detrimental to the rest of the exercises?
Second, is there some sort of helpful stretching routine to improve my flexibility issues with the olympic lifts? I've looked around on the internet but was wondering if you could steer me in the right direction. Thanks a lot and keep up the good work. |
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jb
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23 | 2008-08-25
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bs - 195#
cl grip DL - 200
push press - 135
chins - 11/11/10
ab wheels - 3 x 15 slow
russian twists - 12lb med ball 3 x 20 |
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Matt Dyson
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24 | 2008-08-25
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Back squat - 275# x 3 x 5
Clean deadlift - 225# (of clean) x 3 x 3
Push press - 140# x 4 x 5
Chin-ups - 3 x 10 (weighted if needed) BW/10#/10#
GHD sit-ups - 3 x 15 slow
Russian twists - 3 x 20 10# Med Ball
Great start to the week, thanks! |
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Justin
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25 | 2008-08-25
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BS: 270x3x5
Clean DL: 225 x3x3
PP: 155x4x3 (ran out of time)
Chins: 3x5 (my chins/pullups are pretty pathetic)
No GHD
Attempted Russian Twists on some calf machine and it didnt quite work
Tired now |
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David Ray
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26 | 2008-08-25
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BS: 215x3x5
Clean DL: 230x3x3
Push Press: 120x4x5
Chin Ups: 3x10
GHD:3x15 |
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carl
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27 | 2008-08-25
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Back squat: 185lbs
Clean DL: 135lbs.... thanks to some inspiration to start using the hook grip all the time.
Push press: 135lbs
Chin ups: BW
GHD: ...
Russian twists: 20lbs |
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Jason Boag
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28 | 2008-08-25
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BS: 235lbs x 3 x 5
CL DL: 250lbs x 3 x 3
PP: 165 x 4 x 5
CHINS: 10lbs, 15lbs, 15lbs
GHS: Slow does suck
RT: 0lbs, 10lbs, 20lbs
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Mike Donnelly
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29 | 2008-08-25
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#22 Tim:
I'd recommend checking out the article "Getting Stiff" available through the Performance Menu. Either get the original issue or the individual article. An illuminating take on stretching needs for health and O-lifting.
Also check out PM issue 38, which gives a video demonstration of a post-workout routine.
Those of us with flexibility issues should really check into that subject area of the Forum. The metrics are never going to be as sexy as increasing weight overhead, but it is fundamental for success (and I am likely the the grand poo-bah of decreased ROM due to poor flexibility). |
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JD
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30 | 2008-08-25
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Back squat - 140kg x 3 x 5
Clean deadlift - 138kg x 3 x 3
Push press - 83kg x 4 x 5
Chin-ups - 3 x 10 |
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Greg Everett
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31 | 2008-08-25
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Tim -
You should be able to squeeze a bench session in once a week without a problem. I'd do it on Monday - Depending on how much you're doing, you may want to drop the push press sets to only 2-3 or all together if needed.
RE flexibility, Getting Stiff is one place to go, or the new book has an entire section on weightlifting-specific flexibility. |
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Greg Everett
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32 | 2008-08-25
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Justin -
If there's a load prescription, then yes - e.g. 80% x 3 x 5 = 3 reps, 5 sets. If there's no load, it will be in the more traditional (american) way, e.g. pull-ups - 3 x 10 would mean 3 sets of 10 reps. All that fun stuff can be found on the Info page. |
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Mike Donnelly
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33 | 2008-08-25
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BS: 155 in new, deeper position
Cl DL: 190
PP: 95
Chin: 10,10,10
GHD
RT: 5lb, 0, held 2 helium balloons |
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Alex Europa
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34 | 2008-08-25
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#20 Justin
From "WOD Info":
Weightlifting prescriptions will be notated with the exercise, the intensity (loading), reps and sets. For example:
Snatch – 75% x 2 x 5
This would indicate snatching 75% of the athlete’s 1RM snatch weight for 5 sets of 2 reps. If a load is not specified, notation for sets and reps will be in the reverse order. For example:
Pull-ups – 5 x 10
This would indicate 5 sets of 10 reps.
Link: http://www.cathletics.com/daily/index.php?show=about |
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Jody Woodland
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35 | 2008-08-26
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M/45/6'/240
BS - 310#
PP - 165#
CL DL - 275#
Chins - 12/10/6+ 2 neg @ 85 assist
GHD - 3 x 10 slow
RT - 3 x 20 with eensy weensy 6 lb ball. Ow. |
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donna malin
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36 | 2008-08-26
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f/43/5'4"/140
bs 124#
cl dl 95#
pp 85#
chin ups 3x10
ghd 3x15
ab matt russian twist 3x20 w/16# (too heavy, i know better now)
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justin fricke
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37 | 2008-08-26
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Thank you Greg and Alex. |
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Jesse Woody
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38 | 2008-08-27
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Hehe, yeah...thanks gregg for making it all backwards and such...after 15 years of notating everything sets/reps, I of course went after 83% for 3 sets of 5 reps, which was absolute fail :p I won't do that again ;) |
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Tarun Suri
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39 | 2008-08-27
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BS: 175 (Did the first two sets of 5 reps... Read that wrong!)
PP: 95
That's all I had time for unfortunately. |
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Rick
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40 | 2008-08-28
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M/28/200
BS: 205x3x5
CC DL: 235x3x3
SP:105x4x5 (messed and did shoulder press)
Chins: bw+15 10x3
K2E insted of GHD 15x3
Russian twists w/20 20x3
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MAWL
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41 | 2008-09-02
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BS: 255
CLDL: 230 - felt really good, should have gone up in weight
PP: 115
Chin-Ups: 10/7,3/4,3,3
GHD: 2x10 - abs still really sore
Russian Twists: used 10lbs. |
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