Thursday, October 29, 2015

Thursday 29.10: Overhead, Bench, Clean, Ghd

Thursday. Shoulder press x 10 @ 50kg. Push press x 10 @ 60kg. Push jerk x 10 @ 70kg. Bench, 3x10 (up to 80kg). Metcon, 5rds of: 20 ghd, 20 hang power clean (40kg).

Great time, as it always is when Jasper hits the gym with me. We did pretty much the same elements in this session. He worked on his pull-ups while I tried to master overhead strength. Then we got some bench press done, and finally a good metcon to burn the forearms big time.

  • Shoulder press 1x10 @ 50kg
  • Push press 1x10 @ 60kg
  • Push jerk 1x10 @ 70kg
It was cool to hit longer sets of overhead strength. More like muscle endurance. The entire idea was to go touch'n'go in each set. No stopping to breath at any moment. I mean on the front rack position. Actually I don't think I stopped overhead either. But had I took a pause that would have been allowed. In my head.

There weren't that proper warm-ups before I took the first set so shoulder presses felt a bit stiff on the shoulders but went smoothly anyway. Probably the first time I've ever done 50kg for this many reps. That was actually pretty cool to realize. Push presses were maybe the easiest part of these three.

Last set of push jerks felt awkward for 2 reps but then I got a good hold and great rhythm for each rep. That made it possible to keep the barbell bouncing touch'n'go rep by rep. I've done more of longer sets at decent weights in metcons in the past weeks so I was looking this from the bright side already beforehand. All sets went as planned.

  • Bench press 3x10 reps (70, 75, 80kg)
  • Last set was only 8 reps though
We moved directly to different type of press strength. Bench was ahead of us. Jasper is a monster with this movement, and is a mile ahead of me. I took 10x20, and 5x60kg to get used to this element, then started pumping the sets. We went alternating each set, Jazz just took a notch heavier sets.

First set was easy, no prob. Second set was okay up to somewhere at 7-8 reps, then I had to push more but it was still something that I was able to manhandle. I knew the last set was going to be tough if it was 80kg but I stood up to the challenge. It was alright to 6 reps, the next one was heavy, the 8th of course heavier so at this point I was just hoping for good things to happen but the wall came just like that on the 9th rep.

  • 5 rounds of:
  • 20 ghd sit-ups
  • 20 hang power clean, 40kg
Stole this one from Rich Froning's "What's Rich Doing?" clip that I posted earlier this week. The difference was he made it with 60kg. Got 3 rounds of cleans unbroken. Then had to divide it to 13-7 and 14-6 on the last round. My forearms were shot. Actually they were gone after about 2 rounds. It was a good fight after that. Even though the barbell was only 40kg it started to weigh a lot. But mostly it was that I started to lose my grip. Just couldn't feel my hands anymore.

I dare to say ghd's are strong for me. Those went smoothly, and unbroken each round. On the last round I had to huff and puff a bit more but it was obvious to go without breaks on this movement. Very good combo to mix these two. And it was cool to throw in a high rep cleans in a metcon. Different kind of stimulus. This entire day was more of a muscle endurance type of training.

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