12.12
Squat
Group 1: Chewy, Schwab, Jerry O
This group went with speed box squats, using the foam cushion on the box. Work sets of 315 + green bands over the plates, for 8 sets of doubles.
Group 2: Vogelpohl, Wenning, Meyers
The big guys went with free squats in suit only (no briefs) to get a feel for the suit as they head into the February Pro-Am training cycle. They took singles in the suit, with Vogelpohl working up to 900, Wenning stopping at 800 to not push an aggravated groin any further, and Meyers in this same ballpark in a borrowed suit.
Deadlift
Not everyone pulled today, those that did pulled sumo to work on hip strength and flexibility. Schwab worked up to a raw 585, then joined the Powerpohl group outside. Wenning and Meyers went to a near max, with Wenning hitting a sumo PR of 710 with a little left in the tank, and Meyers pulling 715. Wenning’s conventional pull is usually 100 lbs more than his sumo, so he’s right on track for a big pull in Feb.
Powerpohl
We typically will use the Powerpohl on weeks that we do not pull heavy, or pull at all. It is a very useful tool for conditioning and strengthening the the deadlift without actually deadlifting. Look for a video tip from Chuck on this topic very soon. Today we loaded 70 lbs in plate weight and had a good amount of chain weight dragging on the ground. We took this for 3 trips of 30 yards, with a forced time of 20 seconds each trip, which took us to near muscle failure on the 3rd trip.
Everyone finished up with various forms of abdominal work and misc other assistance movements.
Maybe it wasn’t mean to be that way
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