Bothell Barbell
Training Log: 3/19/12

Tom:
Squats: 285x5x2
Light day. The form was good, but the legs felt heavy. That tells me light day was definitely in order.

Press: 145x5x3
Hardest set of presses in a while. This ties my all-time PR, but last time I did it for a single set. My form wasn't perfect. I'll work on it.

GHR: BWx6x1, BWx2x10
Used two orange bands. Once I got the set-up good, these felt nice. Hammies definitely feel like they bear the brunt of the load in these.

Power Snatch: 65x2x7
These are hella fun. Glad I've added them in. I'll continue to do them like this and add 10lbs each session for as long as I can.

Tony:
Squats: 285x5x3
Tony's form is very good. I was not happy to hear him say that his elbow began to bother him during his last warmup. We'll have to monitor this very, very closely. Elbow tendinitis can really fuck up your training. All-time PR.

Press: 117.5x5x3
These were TOUGH, but he gutted them out like a champ. Solid work here for an all-time PR.

Deadlift: 295x5x1
Very sloppy. He is not patient with the set-up and is having trouble keeping the bar in contact with his legs. We must improve this before he goes for 305.



Tim:
Squats: 245x5x3
He doesn't get his knees forward at the start. His hamstrings relax in the hole a little too much. First set was beautiful, second set had the aforementioned problems, we got him to refocus on the third set, and everything was much improved. Good stuff. He's closing in on where he was before we reset for depth issues.

Press: 115x5x3
Fucking smoke show. For Tim, the presses are all about aggression. These literally flew up like the bar. I have a feeling he'll be progressing much faster on the presses from now on.

Deadlift: 345x5x1
Sloppy, sloppy, sloppy. Tim tends to try to jerk the bar off the floor and he dislodges his hips at the last second to do this. It looks super weird and I have NO IDEA how he does weights like this with those kind of errors. I yelled at him and we got the last two or three to look a bit better, but, still, there's work to be done. He is probably due for a reset soon. All in all though, he rapes deadlifts.

Power Snatch: 65x2x7
Tim did these with me for fun. He had some early arm bend and was knocking the bar away a bit. We worked on long straight elbows and keeping them rotated out for the most part. I don't know that he'll be doing these regularly yet.



Pocholo:
Squats: 225x5x3
Pocholo is super mobile and flexible as you might expect from a competitive grappler. He has trouble staying tight in the hole and often goes 4" below depth. We worked on getting him to slow down and control the descent. Things were looking better by the end, but we'll have to keep drilling this in as he gets back to PR weights.

Press: 110x5x3Pretty good weight selection here. Pocholo's press is textbook. Good aggression and torso movement.

Deadlift: 265x5x1
Not even remotely challenging. So light that the bar was leaving the ground forward of the mid-foot when the set-up was a bit off. He's going to be at 315 in no time.



Zach:
Squats: 115x5x3
Zach is pretty damn tall and the regular narrow stance makes it very hard to hit depth. We widened it out and everything looks much better. He'd really benefit from some squat shoes.

Press: 75x5x3
Textbook press. Smoke show. Looked like the bar.

Deadlift: 255x4
Bummer. He barely missed this at about mid-shin. He had some trouble maintaining position. We'll teach him to clean next workout and introduce the belt when he goes for 250 two workouts for now. Zach is a born deadlifter and these will fly up quickly.



Brent:
Squats: 135x5x3
This was quite easy for Brent, but it was his first day and this is about as much as you can ask for on a first day. His form was very, very good immediately.

Press: 75x5x3
Press took a bit more for Brent to learn, but he had a decent looking press by the end of things. He'll go up quickly.

Deadlift: 225x5x1
This was also easy. Brent has good leverages for the deadlifts and he'll probably shoot up very quickly on this lift.