Power Clean
2x70, 2x80, 2x90, 2x100, 2x105
The good bar is bent. That makes me sad. It was fine during my last cycle.
Deadlift
5x315, 3x365, 3x405, 1x455
3x505 @ 8
3x505 @ 8
3x505 @ 8
3x505 @ 8+
3x505 @ 8+
3x505 @ 9-
Slow, but not hard. I might have rested a bit too long between sets.
Pause Squat
5x135, 5x225
3x315 @ 8
3x315 @ 8
3x315 @ 8
3x315 @ 9
These all felt hard, but pause squats are always like that.
Yes: 3x10 @ 100
No: 3x10 @ 110
Ab Rollout: 3x5
Wednesday, February 8, 2012
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I saw that too. I was thinking of bringing in some wd-40 to try to make one of the other bars more spiny.
ReplyDeleteSo how long is ideal to rest between deadlift sets when doing them this way?
ReplyDelete@Garrett: Will that work? I'd be worried that adding lubricant might lead to grit getting stuck between the collars and the bar. What I want to know is how the bar got bent in the first place. Chris thinks it's because of uneven drops, but it looks to me like it's due to someone putting too much weight on the bar for (quarter) squats or something.
ReplyDeleteI'm actually considering getting a nice bar (like this one: http://www.pendlay.com/20kg-Pendlay-NexGen-Bearing-Olympic-Bar_p_60.html) and leaving it for general use like what Mark did for the formerly-nice Oly bar, but before I do that, I'd like to figure out the reason this bar got bent.
@Albert: I don't really time my rest periods, but I spent some time between sets chatting with friends, so rest fluctuated between 3 and 10 minutes. Usually it's more like 3-5, but for dedicated strength work, it's often just whatever it takes to get rested.
My alternate guess is dropping bars on pins and not onto blocks. This can screw up bars pretty fast, especially if they're used for heavy rack pulls/shrugs resting on pins/whathaveyou.
ReplyDeleteDOUBLE POST
ReplyDeleteSome information/propaganda from Ivanko Barbell about bending bars:
http://www.ivankobarbell.com/press/how_to_bend_an_olympic_bar_part_i.pdf
And if you buy a bar, I would root for a Texas Power Bar because I am in love with those things.
That's a good read. I'm not sure we really need a Texas Power Bar, though, since the existing bars are good enough for powerlifting. We really just need a nice, whippy, smoothly-spinning bar for Olympic lifting.
ReplyDelete