3 sets of:
A. TGU sit-up x 10
B. KB sidebend x 20

Week 3S2" />

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Weightlifting seminar at NorCal Strength & Conditioning
Monday October 27 2008

  • Back squat - 87% x 2 x 5
  • Snatch deadlift - 118% (of snatch) x 2 x 3
  • Push press - 85% x 3 x 5
3 sets of:
A. TGU sit-up x 10
B. KB sidebend x 20

Week 3S2
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23 Comments
BK 1 | 2008-10-26
Greg,
To what position is the Turkish sit up? 1 arm laying down to sitting upright,then return to ground?
Greg Everett 2 | 2008-10-26
BK -

Lying to sitting upright and posted on the free hand, return to lying.
Ryan McKenzie 3 | 2008-10-27
New here. If a weight isn't suggested, are we to just choose one we are comfortable with, (e.g. the TGU-sit ups, and KB sidebends)? Or is there a rule of thumb?
BK 4 | 2008-10-27
Squat 335
Snatch Dead 188
Push Press 145
Greg Everett 5 | 2008-10-27
Ryan -

Yes - Choose a weight that is challenging for the RXed reps/sets.
tommi k 6 | 2008-10-27
BS - 152.5kg
Sn.DL. - 120kg
PP - 100kg x3x4 +shoulder press 90kg x1,both PRs

3sets of:
10 TGU sit up,24kg
20 side bends,32kg
Jesse Woody 7 | 2008-10-27
BS: 275# x 2 x 5
Sn. DL: 230, 250, 270#
PP: 195 x 3 x 5

Abs later.
Richard Vanmeerbeek 8 | 2008-10-27
BS - 100kg x 3 x 10 on the minute
Sn Dl - 102.5kg
Pp - 80kg

TGU sit-ups - 28kg/24kg/24kg
Side bends - 32kg
luca z. 9 | 2008-10-27
Hey Greg, I talked to Donny Shankle this morning he says hello and he wants to know when you're going to visit the gym he's training in San Ramon for a little lifting competition. Check him out at www.californiastrength.com take care
Greg Everett 10 | 2008-10-27
Ha - Donny can kick my ass lifting barefoot and 1-handed. But tell him I definitely would like to make it out there to train sometime soon. I may be up in the area around Thanksgiving, so I may have to make an east bay trip.
luca z. 11 | 2008-10-27
Will do, let me know when you're up here maybe we can hook up.
Ed 12 | 2008-10-27
Greg, I attended your seminar at CF NorCal. It was great! You know your shit buddy. Take it ez!
Eric Brandom 13 | 2008-10-27
M/23/6'1"/180

BS - 335
SNDL - 250
PP - 205
Abs with 2 pood KB
Matt Schellinger 14 | 2008-10-27
BS - 225 x 3 x 5 - right hip chronic pain, getting better though
SN DL - 205 x 3 x 3 - Pulled to full extension weight to heavy for early arm bend so felt like it helped me work on form.
PP - 135 lb x 3 x 5

TGU - 25, 35, 45 lb plate
Side Bends - 45 lb plate
Jody Woodland 15 | 2008-10-27
BS - 325#
SNDL - 195#
PP - 185#
TGUSU - 50#/35#/35# (50 was awkward)
DB SB - 75#/100#/100#
Matt Wichlinski 16 | 2008-10-27
I saw a video of Donny Shankle do Grace in jeans and boots after a competition. He essential did Romanian dead lifts + reverse curls + presses and crushed a 1:40 or something like that. He almost passed out afterward, but pretty impressive how he man handled that weight with virtually no technique. I know how good a lifter he is, but thought a measly 135 would be a breeze... eye opener.

BSx2x5
405, 410, 415, 420, 425
SDLx2x3
305 May have been a little slow
PPx3x5
245

65# side bends
Matt Schellinger 17 | 2008-10-27
I think I have realized I am dumb, I did x sets of 5 instead of 5 sets of 3, which would have let me use more weight and would have made more sense. Yay me.
Ian 18 | 2008-10-27
BS 140kg
SnDL 100kg
PP 85kg

That was fun

I weighed myself today. 205 with a spare tire to boot. I'm gonna do 30 days of paleo intermittent fasting, eating from 12-6 on weekdays. I've been overdoing it with the beer, bread and ice cream, and feeling like crap, too. Last time I did it I lost 20lbs, got cut, and felt great so we'll see how it goes this time.
ken c 19 | 2008-10-27
44/6'1"/185

back squat 335
snatch deadlift 235
push press 185

Matt

i've seen that grace video of donny. as i understand it he did that AFTER a weight lifting competition. pretty impressive stuff.
ken c 20 | 2008-10-27
Matt.

oops. just saw that you knew that video was after a competition. never mind.
ADR 21 | 2008-10-28
Back squat - 245# x 2 x 5
Snatch deadlift - 225# x 2 x 3
Push press - 145% x 3 x 5
3 sets of:
A. TGU sit-up x 10 - 20kg
B. KB sidebend x 20 - 75#
Jonathan 22 | 2008-10-28
BS: 247# x2x5
Snatch DL: 250# x3x3
PP: 160# x3x5
ABs: 2 sets of:
TGU SU 35# x10
DB Side Bend 80# x20

Rick 23 | 2008-10-29
BS:260#x2x5
Sn Dl:185#x3x3
PP:165#x3x5(had to power clean each rep)

Abs: 3 sets of

TGU SU 20kg KB x10 each side
DB side bend 24kb KB x20 each side
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