A FULL DAY OF CLIENTS;
PLUS HEAVY LIFTING.
I think today, Friday February 20th, I did a workout worth documenting. It was suppose to be a heavy Bench Day with no other work and I had a one hour break at 9:00 to 10:00 to do this. I sprained my right Rotator Cuff (shoulder joint muscle) mid December and at first could not even bench 100 lbs. without some discomfort. My rehab programme has progressed rapidly and my bench press work has improved greatly since this injury.
Today, I pressed 335 lbs for one rep. without any problem. Then I pressed 185 lbs.(slightly more then my Body weight) twenty times to finish the workout.
So, why am I writing about a Bench Press 30 lbs. below my Max.? Well, after my workout I noticed I had a break for lunch at 12:30. That's when the idea hit me: "...skip lunch and do Deadlifts, it will almost feel like a Lifting Contest". Bench Press first, then Deadlift a few hours later with little or nothing to eat. Plus, if I do a 565 lbs. Deadlift and add that to my 335 lbs Bench Press that would equal 900 lbs. This would be done while weighing within the 181 lbs. Division on a Training Day! How do you say no to that? By 1:45 it was done, a 565 lbs. Deadlift. To reiterate: a 335 lbs. Bench Press plus a 565 lbs. Deadlift equals 900 lbs.!
By the end of the work day, I am feeling light-headed from the lack of nourishment. I didn't eat since 5:00 am but, after a busy day with clients and my workout, I feel great! And, Battle Ready for my next Meet.
( JODY CRANSTON / WORKOUT )
( PICTURE FROM WASHINGTON STATE CHAMPIONSHIPS 2008 )
Saturday, February 21, 2009
Sunday, February 15, 2009
Another great training session for The Pantheon Strength Legion. I knew we would have less then an hour to train(10 to 11). This includes setting up before and clean-up after. I did my Deadlifts earlier in the week, which I will still include below, so I could concentrate on Coaching, spotting and loading because of the limited time.
Ian - Lifted 365 lbs. With rep. work after, this included some Sumo-style Deadlifts.
Pete - Pete also lifted 365 lbs. then, four reps. with 315 lbs.
Dan - This was our Guest Lifter this month. Dan Deadlifted 225 lbs. 16 reps. and, 315 lbs. for 16 reps. between Squats. Wow!
Jody - I Deadlifted 565 lbs. for one rep. and 405 lbs. for eight reps.
As always, Excellent lifting with an awesome atmosphere for The Pantheon Strength Legion.
( JODY CRANSTON / PSL )