3 x 30 Second Table Top Stretch R/L
Establish a 1rm OverHead Squat
*If you do not have a current 1rm OverHead Squat Established make sure you at least leave today
#10 pr on Zercher 1RM- #445
Ahem, that is 3 PR’s in one week– Squat by 10#, Bench by 10#, Overhead Squat by 15# (tied my rack jerk PR set at PHC last year).
Gave 175 a shot, just for shizz and gigs, but coudln’t jerk it up there.
Bench and hoodies. Bench and hoodies, man.
Congrats on all the PRs…that’s awsome!
Lost 245 on the way up.
75 lbs. Flexibility is my issue hear. The other is that split second on my way down that the weight wavers over my head and I think I’m going to drop it on my skull. I know, physically impossible but . . .
Glad there were some plates on the bar. It seems that the majority of OHS in my time at the gym have been bare bar. Baby steps.
Most exciting day in the gym in a long time.
135# – That’s just over bodyweight. Took 3 attempts, but I got it. Pretty sure that was a 10# PR on my rack jerk going up. A 20 or 30# PR on the OHS.
SWOD No OHS due to motherfukin knees, 5 x 5 chins
WOD/KBC from 6/26 w/ 70KBs
OHS 1RM – 190. Feel like there might be more there. . .focus was a little off and set up at my gym isn’t ideal for OHS (tight space where our rack is located was making me a little nervous). Pretty happy though.
JP – Done
SWOD – 75 lbs. Flexibility major challenge here.
CD – Done
JP – Yup
SWOD – #135 It may be a shitty number but it’s about a 90# PR since the last time we did OHS.
CD – Crushed it
On the road and went to Indy X Fitness today
Deck of cards–pullups, wallballs, box jumps, tire flips and 400 meter runs. First time doing this and it was long. 34:15. Nice people and a good workout. Still prefer the programming of one Z Filer.
Sorry to miss the OHS bonanza. Just put me down for something awesome
SWOD: 115#. Couldn’t Jerk 125# but really should have tried again.
Overhead squat 115#, never had a 1 rep est.
I know I can rack split jerk 145. Tried to rack jerk 125 to squat but I think I will split jerk next time if that can count?!? Is it any way to get it over head?
SWOD: 135#. This is a PR as a rack jerk. Before pipehitters last year, I tried rack jerking, and it was a very uncomfortable movement for me…don’t think I was able to get over 120, so I’m happy I rack jerked & squatted it (also body weight OHS…on a good day, oot oot!). Failed twice on 140# on the rack jerk…. next time fo sho.
This was fun.
SWOD: 115#, failed several attempts at 125# (rack jerk was ok though). A little disappointed not to hit the 125# OHS, but the 115# is a 20 or 30# PR, so I won’t complain too much.
Tried 225 and didn’t get the jerk then several attempts at 215. Got some of the jerks and went down in the squat, but couldn’t hold it together today. 1st time attempting an OHS even close to this heavy, so was pretty stoked to break 200. Good times
JP: yep and it hurt so good.
SWOD: 65/85/105f(x3)/100/105. Really happy with this as the rack jerk is pretty new to me at anything over 65#.
Oh, and I’m out on vacation until Day 1 of the cycle. See you then!
SWOD: 185… need more flexibility i think… that and some lifting shoes.
SWOD: 115# tried 125 several times but no luck. Happy with this since I have been so wobbly with only 55 overhead squating.
Didn’t do OHS as I need to wait a few days to make sure the shoulder pain is gone before going overhead so did Saturday’s deadlifts. Since I have missed every Saturday of the DL sets Z had me pull 70% of my 1RM. That 1RM was set last Sumemr and I felt I would be pulling 165 for days so added 20#.
DL – 185#x10 stupid grip started going after that.
I hope to be able to try my OHS on Saturday. I am out Friday as I will be climbing, but in for sure on Saturday!
Darn viaduct traffic nearly kept me away from one of my favorite lifts.
Late penalty burpees: Done.
OHS: 145#, 10# PR. I didn’t really have a 1rm, but my 3rm was 135# (did we do that last summer?)
Got 150# overhead and to the bottom of the squat, but lost stability on the way up. Next time….
Heading to the Dr. tomorrow for a final diagnoses after bone scan & mri’s. Hoping to get an answer for my back.
Rolled out- It bands hurt so good!
Off to Spokane on fri for the 3rd weekend in a row. Hoping to hit cf Spokane or cfsv during our stay!
My shoulder feeling only about 75% so I am relieved with my 145#. Apparently I like to walk around at bit with the barbell too.
Wasn’t feeling it today…didnt feel strong overall,and LH elbow & shoulder soreness fucked up my hold. I really expected more; can’t fucking wait until next week…
Failed 3x at 200#.
5# pr from 2 weeks ago, pretty happy with this, it felt great
200 was a no go, next time for sure
Thanks for sharing the rack with me Kara!
Wow. That’s a shit ton of weight.
Attack of the gumby shoulders. PR’d at 255# (not sure what old max was).
Still working on shoulder positioning. Missed 225 due to wobbly shoulders. 245 was dirty and 255 solid. Go figure.
Took a shot at 265 but I was smoked. Good day.
Watch out for PaulE. Man could be dangerous if he gets his jerk down.
Paul does two things well, Drinks in Public and Squats weight over his head. I’m sure he’ll start working furiously on his “jerk” now to round out his skills.
SWOD: 1RM overhead squat 115, tried 125 4 times. Was able to jerk 125 which seemed impossible.
OH Squatted yesterday switching my rest day again. It’s not been the best lifting week for me and I’ve been a little frustrated!
125lb OH Squat
135# A little high in the squat, but I know I can do it.
Late post. Took advantage of the weather yesterday and climbed Mt. Si with a 35# pack. Beat my previous PR of 1:58 with 1:47.
Missed 185 2x but sure I can get that!
135. 145F a few times.
I’d have to split to do more. Which means I need to get better at standard rack jerk. Something to work on this cycle.
SWOD: 1RM ohsquat at 165#. Tried 175# twice but couldn’t keep the weight balanced.
Late post, done today…
This lift is my fuckin’ worst. I am more amazed at how bad I am at this than how little I can move. That said, moved my best from #115 to #155, then failed a few times at 185 (including one that I should have had). Moved back to 165 and finally got it. Using my new shoulders is kinda cool, and kinda strange.
OHS = 165 my first 1RM
missed 175 – this movement in particular seems to really require 100% focus and intensity. Otherwise, it’s easy to get shaky and drop it.
OHS: 105. wow…guess i got a ways to go. first 1RM, and this has always been a bitch for me. Shoulders actually felt better than usual mobility wise.