September 7, 2009
Back Squat or Front Squat (225#/135#) X 6 +
Pull-Ups X 6 +
Bench Press @ 135# X 6
Push-Press @ 45DB or Dips @ 30# X 6
1000M = 3:31
Back Squat 225# X 5, 4, 4, 4, FS 135# X 6 X 2
Pull-Ups 6, 5, 5, 5, 4, 3
Bench Press 135
Push-Press @ 45DB X 6 X 2/Weighted Dips w/ 30# DB 6 X 4
20 minutes of easy stairclimber.
Squats, deadlifts and overhead presses are movements that nobody likes. The olympic and olympic style movements are even more reviled. Why? They are hard to do; they require tremendous amounts of concentration, you can't talk to someone while doing them. You need to focus on oxygenation, they require attention to detail and technique.
Go to a random gym. I've been a member of NYSC for 12 years and have never seen anyone do an overheard press. NEVER. I have actually seen some people do deadlifts. I see guys do partial squats frequently but rarely have I seen an individual do squats with the thighs going parallel with let alone "ass to grass." And believe me these guys don't recognize they're doing partial squats. Those are squats to them. More ranting on this; but I'll rant on this more once my three lifts get to respectable levels.