Finnegan's Wake

Well, Gordon is the resident Hack Squat guru, but I would say that 275 x 3 (singles) should be your next step if you were repping 260.
Hacks are a weird lift for me. I am strong and going good, and then BAM! 5 more pounds and I can't budge the bar. Don't try to jump up in weight too soon. Get used to the odd mechanics of the lift first. If you have access to a low rack, I strongly suggest starting from it instead of the ground.
What is your deadlift by the way?
 
I would have asked him as well, but he seems strangely absent at the moment. I was thinking of filming 3 plates as and when I could get it, I havent had any trouble with doing them from the ground. My deadlift is 157.5kg or 348lbs.
 
Maybe its just a height issue for me then. I always feel like I'm ready to pitch forward on the initial rep, then it is smooth sailing from there for the remaining ones. I didn't mean do then like rack pulls, just walk them out from the rack. It will be interesting to see how this affects your deadlift as well as your squat.
 
Speaking of Squats:

Zercher Squats
225 x 5
255 x 5
275 x 5
305 x 5
325 x 5

Hack Squats *chalk on all of them*
345 x 3
365 x 3
405 x 3, 2 rep PR

Impressions
My core hates me right now. I still had some DOMs from my deadlift the other day, so I, in my infinite wisdom, decided a hack squat PR and heavy Z- squats were the way to go for active recovery. Oh well.
Grip is improving. Chalk was a necessity today, as it is 90 degrees in the dungeon. I'll test my new Hack 1rm soon, but I am going to focus in on the 400 lbs Zercher Deadlift. I can taste it.
 
Fort Ex. For scale, I'm 6'1-6'2
e464.jpg

bff5.jpg
 
Grip Work
Played around with the CoC #2 in the car today. I had 6 hours on the road. I got close to closing it on both hands, but still can't quite get there. Did negatives, overcrushes, etc. When I reached my destination (visiting family) I got a full set of tin snips. Tin snips and sheet metal will work your grip pretty good as well. I cut up a few discs of brass that were laying around. I'll get some thin sheet metal and cut it to ribbons.
 
Part 1:

Bench Press
225 x 5
245 x 5
275 x 5
285 x 5
300 x 5

Dips
BW x 10, 4 sets

Impressions: I am doing dips between an old washer and dryer. It works so far. Bench is still stalled. Hopefully the dips and OHP will help.
 
Ive been doing push press and ohp like crazy lately and when I over the next few times i bench i'll let you know if its helped. as far as I can tell, ohp and weighted dips help your bench tremendously.
 
I really need to start dipping. I've been putting it off forever.
 
Pt 2

Push Press
115 x 8, 2 sets
135 x 8
145 x 6
165 x 4
175 x 2
205 x 0, 6 attempts, 1 that I really, really want to count, but my right arm wasn't locked.

On the plus side:
Cleans:
205 x 6, PR

Towel Pullups
5, 3 sets

Weighted Pullups
BW + 10 x 5
BW + 20 x 5
BW + 25 x 5

Barbell Hold
205 x 30 seconds

Impressions: So, so close to hitting the 205 on Push Press. I'll get it next time for sure. Focused a bit on grip work tonight to compliment the CoC gripper. Towel pullups are much harder than I thought they would be. Did the barbell hold at the very end of the workout. I'll definitely up the weight next time.
Weighted pullups weren't too bad. I just used a long belt and looped it through the middle of my Oly plates. Looks like I need to get a dip belt.
Overall, I'm a bit disappointed in not hitting the 205 tonight, but that wasn't really a priority today either.
 
I really need to start doing pullups. I've been putting it off forever.
 
finnegan said:
Um, dumbell snatches? Zerchers?
Click to expand...

Yes, I really need to start doing those too. I've been putting them off forever.
The more I read your log, the weaker I feel.

What I'm trying to say is, nice lifting fucker.
 
Thanks, Bubble Boy.

Conditioning/ Active Recovery
Format: 3 minute rounds, 15 second rest between exercises, 1 minute rest between rds

Rd 1: Push Press: 115 x 10, Dips: BW x 10 Chins: BW x 10
Rd 2: Dumbell Snatch: 35 x 15 each arm Burpees: 15 BORs: 115 x 15
Rd 3: Bench Press: 135 x 15 Dips: BW x 15 Chins: BW x 15
Rd 4 Dumbell Snatch: 35 x 20 each arm Burpees: 20 BORs 115 x 20
Rd 5 Bench Press: 135 x 15 Dips: BW x 10 Chins: BW x 10
Rd 6 : Dumbell Snatch: 35 x 15 each arm Burpees: 15 BORs: 15

Impressions: 90 degrees in the dungeon. Only brought out 16 oz of water. Nearly passed out on the last round when I bent over for the rows. Not sure how I got back into the house. Autopilot I guess. If I finished the round early, I would shadow box until the three minutes were up (first three rounds only)
All in all, not bad. I had some bad DOMs to work through from yesterday's PP PR attempts. Still sore, but this should help a little.
 
Is your custom text a Ray LaMontagne reference?
 
bacon said:
Is your custom text a Ray LaMontagne reference?
Click to expand...

It is a reference to a song by Coil called "Solar Lodge". Coil is one of the original industrial bands from the early 80's. I figured it was appropriate being that the days will start getting shorter soon.
 
finnegan said:
It is a reference to a song by Coil called "Solar Lodge". Coil is one of the original industrial bands from the early 80's. I figured it was appropriate being that the days will start getting shorter soon.
Click to expand...

Global-Warming-Rejoice-e.jpg


On another note: that circuit looks brutal...I must try it one day.
 
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