Events and some SSB Grizzle

Friday Dec 30th 2011
Trained at RMC in Kingston w/ Ricky, Smeagol and we briefly saw Joe Montgomery as we arrived.

Squats-Don't remember the work-up, it was all bonus work, got up to 2 sets of 1@515

Rack Pulls- a few sets

This was more of a social visit for me as I had already completed all my planned sessions for the week, I just did whatever Rick was doing.


Sat Dec 31st 2011
Events

Fat DB (plate loaded)- 125X3 per arm X 3 sets (all push press, no jerks)

Log (clean each rep) - worked up to 255X4, 255X3, 255X3, 265X3 Elbows were pretty sore and every clean was difficult.

Stones- 320 to 56" X3, X5, X5, X5 (tough on elbows but very happy to get the work in)

Yoke/farmers medley- 405 yoke X 50 + 200lb farmers X100 + 405 yoke X50 X3 sets (short rest intervals), 585 yoke X50 + 250 farmers X50' X 1 set



Tues Jan 3rd 2012

Kneeling jumps-1 set of 3
Box jumps- 3 sets of 3 to 39"

SSB Squat-135X8, 225X5, 335X3, 360X4, 360X4, 360X4, 360X4, 410X2, 410X2, 360X11 (instant upper back and quad grizzle)

Noteable dialogue from the lift;
Dane: How much does the bar weigh?

Paulv: All bars weigh 45lbs

Dane: Why is it so friggin' hard then?

Paulv: Because the SSB is harder, it pushes your forwards and its heavier than a regular barbell

Dane: But you just said it only weighs 45lbs!?!

Paulv: All bars weigh 45lbs, we don't care that its heavier, it doesn't matter, it still only counts as 45lbs, but your reg squat max wont count as your ssb max.



GHR-5 sets of 12

DB Side bends- 4 sets of 15 per side @ 150lbs

super grizzler, foam roll love affair to follow.