Tuesday 08/31/10

Phil:

Back Squat
3 x 5


Bench Press
3 x 5


Conditioning TBD

Kiley:

Deadlift
5-5-5-3-3-3

CFE Running Drills
Posted by Phil
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2 comments:

Phil said...

Back Squat 3 x 5
45-5
135-5
225-5
285-3
320-1
-----
345-5
345-5
345-5


Bench Press 3 x 5
45-5
135-5
185-5
225-3
-----
240-5
240-5
240-5


CFE HW Week 4/Day 1


Also, after mulling over the words of much more experienced lifters and coaches than myself, primarily Mark Rippetoe, Mike Burgener, Kelly Starrett of CF San Francisco, Justin Lascek, Jim Wendler, and Greg Everett, I have begun . . . the belt experiment. I've been meaning to do this for a while, but I just haven't got around to buying a proper belt.

The idea is that using a belt will make me a stronger lifter/athlete while using a belt and - the important part to me as an athlete and coach - without a belt as well. I'm not going into the mechanics and anatomy of how this works right now (plus the whopping 2-3 people who might read this comment probably already know anyway), but at some point, I'll probably put something up (maybe on the TSC or MSCL sites).

So . . . eventually I'll test myself without a belt as well and see what I can do - last week my best (without a belt) was 345 for 3 reps (followed by a set of 2 and a set of 1 at the same weight.

If my experiment confirms what it "should," then I want to know so I can use it when coaching others. Sports and life aren't played/lived with a belt, but if lifting with a belt can make one stronger/faster/better/etc. without a belt, than this is good to know. After all, we're performance junkies (I think I stole that from K-Star).

A few interesting things from today's lifting:

1. The first time I tightened it and did a set (I used it for 285 and up, but I'll probably just stick with the last work set and up from here on out), I couldn't get myself out of it for a while. Kind of funny.

2. It really does provide great proprioceptive feed back for the abdominal muscles - giving them something to push against makes a great reminder to contract them and contract them HARD the whole time.

3. It is generally accepted that experienced belt users will wear a belt tighter than inexperienced users. This already has started to prove itself true - by the last set, I was wishing the belt was just a bit tighter. It felt almost like my abs were searching for something to push against.

4. I ordered an "athlete belt" from bestbelts.net. It's blue and looks super sweet. I'm fairly sure I knocked out 345 for 3 sets of 5 just because the bar was so impressed with how I looked in it. If I could only wear one belt for the rest of my life, it would be this belt. Kiley even said, "Dude, that belt looks crazy cool. You'll pick up lots of chicks wearing that belt."

(Technically, I believe she said something to the effect that it looked like part of a costume from a musical, but I knew what she meant . . . "crazy cool")

August 31, 2010 at 10:40 PM
Kiley said...

123 x 5
153 x 5
173 x 5
188 x 3
198 x 3
208 x 1 (I'm fairly certain this is a PR, but I haven't double checked yet)

September 1, 2010 at 10:38 AM

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