dlocas

  1. Implementing Half-Sumo and Front-squat and started again to use RPE

    Wednesday Session

    Clean & Press (wider grip) A variation of a Main Lift
    95 lbs, 2 sets x 3 reps
    135 x 2
    155 x 5 @ 7.5
    165 x 5 @8
    170 x 5 @ 9
    160 x 5 @ 8.5 -- Could have done one more set, but it was late in the evening and I prefered to keep a lower volume.

    Clean & Front Squat (Assistance Lift for Press & Deadlift)
    Now that I have shoes with some elevation at the heels, I can do these all right.
    135 ...

    Updated 12-24-2016 at 11:34 AM by dlocas

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  2. Saturday Overhead Press & Snatch-grip DL

    Saturday February 27

    AM Session
    Clean & Press -- first day of pressing since PRing last Monday; felt great!
    the bar 2 sets x 8
    95 lbs 2 x 3
    115 x 2, 135 x 1, 155 x 1 - ready!
    175 lbs 4 x 2 @ RPE = 8-8
    175 2 x 2 @ 9-9
    175 2 x 2 @ 9 -- I thought I was done for the day, but there was some negative fatigue and technique getting better; I was in the zone, so I kept going.
    175 2 x 2 @ 9 -- total of 10 sets x 2 -- no amount of ...

    Updated 02-29-2016 at 11:40 AM by dlocas

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  3. Deadlift Day: Business as usual and working on some mental cues

    Wednesday February 24

    Deadlift on 1" boards -- first time ever doing this variation (mental cue = "when I pull, it's going up!")
    135 lbs 2 sets x 5
    225 x 3, 275 x 1, 315 x 1, 365 x 1
    405 x 4 @ RPE = 7
    445 x 4 @ 8
    455 x 4 @ 9 -- Top set (very hard... but I still completely destroyed it!)
    435 3 sets x 4 @ 8-8-9
    I absolutely love this lift! I just have to put all my effort into creating as forceful a hip torque as possible! ...

    Updated 02-25-2016 at 03:38 PM by dlocas

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  4. First lifetime 200-lb strict Clean & Press!

    Monday February 22

    Clean & Press -- work up to 105%!

    the bar 2 sets x 8
    95 lbs 2 x 3
    115 x 2
    135 2 x 1 -- I feel ready to lift!
    #1 = 175 lbs x 1 @ RPE = 8 (opener)
    #2 = 200 lbs x 1 @ 10 -- PR!!! You can watch this lift here: https://www.facebook.com/dominique.locas.98 (If that wasn't a 10, I don't know what is)
    #3 = passed attempt

    High Pulls -- I don't use RPE for weightlifting-type training; it's ...
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  5. First 500+ Deadlift!

    Mock Meet, December 22

    Event 1 -- Clean and Press (Max)
    Warm-ups = the bar 2 x 8, 95 lbs 3 x 3, 115 2 x 2
    Opener = 170 lbs x 1 (easy!)
    Attempt 2 = 190 x 1 (clean lift, and a PR!) Slow progress, but progress nonetheless!
    Attempt 3 = 200 x 0 (next time...) Still, it was a thrill to actually take a shot at 200!

    Event 2 -- Deadlift, conventional (Max)
    Warm-ups = 135 x 3, 225 x 1, 275 x 1, 315 2 x 1, 365 x 1
    Opener = 465 lbs ...
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