Max deadlift attempt tomorrow

Tomorrow is max deadlift day. Looking forward to it. I usually have one good pull in me so I'm trying to decide what weight to go for. I'm trying to figure in the John effect. When he's in the room, I always seem to lift a little more than usual. May have to have some coffee too. Would like to hit 500lbs before the year is up. Had to use tape to hold the 2 1/2s on the ends last time I tried. Been trying to watch videos of light guys lifting 500lbs. Not for form tips but just to see that its possible. Sometimes(most of the time) the mind is the biggest obstacle in reaching goals.

Tuesday fun

2X
10 push jerks with 2 24k kb
Row 4min
(1100/1060)
Rest 1min

Rest 2 min
2X
24k kb goblet squat times 10
4 min stepover
Rest 1 min

Sunday

Sunday’s workout was the good old row/pushup workout. in a pinch, that seems like such a great bang for the buck.

 

4000meter row for time getting off on every 4 minute mark to do 20 strict chest to floor pushups.

Struggled to keep the 500m pace under 2:00. Usually, that’s not too hard to do.

Then I did 50 thrusters with an oly bar.

Then I practiced snatch form with just a barbell.

 

Chest is sore but everything else feels good.

 

 

2K for time

Today was a row workout
2k for time
Rest 7min
1k for time
Rest about 4minutes
500 for time
7:00/4:17/1:35

I was thrilled with my 2K time. The other 2 times weren't so great but I'm ok with that. I really wanted to get a 7min 2K and I did. Its a good day.

Snatches

Today we worked toward our 1RM at barbell snatch. Only the second time I've done these but I think they come pretty naturally. Just need to get more comfortable in the overhead squat position.

Warmup:
Easy 10 min row

Find 1RM for snatch
Found it at 135
I got 145 overhead but I didn't receive it locked out. I pushed it up a little.

95lb barbell
1 snatch,1ohs,1hanging snatch every 30 seconds for 10 minutes.

10 24k kb swings, 30 FLR
9 24k kb swings, 30 FLR
8...
...
1 24k kb swing, 30 FLR
Did all ring holds straight for 30 seconds.

Back squats and slosh pipe.

Today was a great workout. Much of it was using 80% of 1RMs for lifts I'm not entirely certain what my 1RM is. I feel like it worked out ok though. Never did back squats outside of a squat cage. Kind of scary at first.

Warmup:
Row easy 500m

Workout
3 sets:
8 snatch high pulls 85/95/95
Row 2min (551/552/565)
Rest 2 min

5min rest(including last 2 min rest)
3 sets:
5 back squat @ 225lbs
2min burpee broad jump
2min rest

150 seconds of ring holds in pushup position
150 seconds slosh pipe overhead

S.M.M.F

today i did what John said is called an S.M.M.F. A single movement mind phuk. Its as much mental as it is physical. I intended on doing 500 thrusters for time. But after the first 100, i knew that 300 would be a stretch and decided to aim for 300. I could barely move when it was done.

workout:
300 Thrusters with 45# oly bar for time(i lost track of time).
2 sets of 15 bent over barbell rows @ 135lbs
2 sets of 10 parallel bar dips focusing on eccentric movement being.

I got some funny looks from folks at the gym when i was doing my thrusters. I think they were wondering why the guy lifting just the bar was sweating so much. Tomorrow, i plan to row and not break any muscle down.

this week at work i had some meetings i had to be at around 5:30am. That threw off my sleep and workout schedule but i hope to get back into the swing of things this week. May try to hit up folks for a bike, run, or swim this week.