01.03
Squat
The gym was full today, with all 3 monolifts going with different types of training. Chewy and Mike Johnston broke off and used the usually idle red monolift for straight weight box squats using the giant cambered bar, onto the foam cushion. The smaller guys, including Nate Strong and Nate Gretsky, went with free squats using hanging monster mini-bands, which allows for work on form while deloading the weight in the hole. The other groups, including Dague, Schwab, Rouse, and then Vogelpohl, Wenning, Meyers, and Mike Brown did free squats into the suspended chains. This allows to work on free squat form while also giving a slight pause in the hole to force speed out of the hole. We also adjust chain height to alter depth.
Dague, Schwab, and Rouse worked up to 6 plates for 5 sets of doubles.
Mike Brown stayed at 665 for 5 sets of doubles as he was really working on form with input from Chuck and Matt.
Meyers took singles in full gear, working up to an even 900.
Vogelpohl and Wenning also took singles in full gear, both working up to 935.
Deadlift
Lots of band tension today, as we used purple bands quad-looped around the base of the power rack. This put the bar at pin 1, and really forces you to pull fast while those bands really kick in for those last few inches at the top. Most everyone worked up to 3-4 plates, with Wenning and Meyers taking 455 + the bands.
Powerpohl
The setup today was 2 monster chains attached to the pole with another 40 lbs at the end (150 lb total chain weight) and then 100 lbs in plate weight on the pole. We took this for 2 trips of 30 yards walking forward, and then finished with a set of a stationary hold of 20 seconds, which was brutal.
Finished up with standing ab pulldowns and some shrugs.
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