Brianesque (Lau-dable)
Warmup
50# barbell complex
5x5 front squat
105,115,125,135,145
10x2 OHS
SS 95,2x100,105,110,115,120,125,130,135
KL 95,100,105,110,115,120,125,130,135(failed 2nd rep),135
4x10 plate swings
25,35,2x45# plates
Good recover-from-weekend lifting workout, really felt the work in the lower back. Front squats were controlled and ATG, elbows up and sitting tall. Can go heavier next time - couldn't remember last time we've done these so we started lighter.
I don't remember trying to max out with low reps on the OHS before. It felt nice and stable today, starting with the front squats first stretched out the knees and hips and made it easier to get ATG.
9 comments:
Nice work on the OHS; closing in on BW! I haven't tried doubles or singles in awhile for reluctance to bail if needed. Maybe its time to make some noise ...
Actually, one of the gym workers came over to discourage us from throwing the bar, which we started doing at around 125#. At least he offered to stick around and catch one end of the bar for us.
The last time we did OHS singles was in mid-April, where everyone made it to 115#. So very nice improvements.
How did you like the plate swings?
Yeah, the OHS felt good today, starting with the front squats really helped with the flexibility. Going heavier felt good, the last few sets felt more like leg failure getting out of the hole rather than back/balance issues.
I liked the plate swings, but really wasn't sure how much to rotate through the hips or where to end the motion. I imagine holding the hips forward would emphasize abs, while letting the hips swing with the shoulders would activate more of the hip girdle. Shoulders were smoked by then too.
the OHS definitely felt great today. We did a warmup set at 65# and it was actually harder to balance the weight than at the heavier sets. Towards the end of the OHS, the hardest part was bringing the weight back down for sure (getting it up was a close second). Starting the workout, I definitely didn't expect to get 135# done, so I'm very happy with today. Next time we have to start heavier!
With the plate swings, I think it can go either way. Planting the hips and moving the upper body is great for the core, but rotating the whole body is a great workout too.
Also, we just did OHS 2 weeks ago. I was only doing 85#, but my wrists hurt like crazy towards the end. This time they only started hurting towards the 130-135# stage, though now they actually feel fine. I wouldn't have expected wrist flexibility to increase that quickly, so is there a different explanation?
Since the width of your grip hasn't changed very much, the only thing I can think of is the rotational angle of your hands. Less dorsiflexion - ie. bending your wrists towards your palm rather than the back of your hand - might be causing you less pain. Have you changed this aspect of your grip at all?
I would guess shorter sets are the key. My wrists don't start hurting till the 4-5th rep of a set.
ah yes, or shorter sets...
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