Bothell Barbell, 3/26/12

Squats:
Tom: 295x5x2
Light day. Perfect form. What is there to say about light day?

Tony: 295x5x3
I told him to finish the week with SSB squats, but he wanted to get into the mix today. By the end, his elbow was hurting. With his new shoes, he's tending to go too deep. Gotta work on staying tighter to naturally cut the depth a bit. There's no need to relax ANYTHING.

Nick: 285x5x3
Nick is the starting kicker for PLU. He's a great dude and has been my friend as long as anyone. He's been high bar squatting all this time and we finally got him to get a decent low bar squat. There's work to do. I have him on Wednesday too. We'll see what we can do.

Brent: 155x5x3
Brent has awesome mechanics on pretty much all the lifts, but he needs to be a bit more aggressive and move a little faster. We'll keep working on it and it will happen naturally as stuff gets harder.

Zach: 145x5, 140x5, 140x4
Zach's squat is a bit messed up. If we get the form down, he'll get these. We need to reset a bit and we need him to eat more.

Bench:
Tom: 225x5x3, http://www.youtube.com/watch?v=ZSzc4j1vGJY
Last rep was really sloppy in the first set. The last rep was grindy in the last two sets. I don't know how much longer I'll be able to go up by 5. I haven't gained weight in over two weeks. I need to eat more somehow. I have to figure that part out.

Nick: 175x5x3
Way too easy. The changes we made will up his bench by an awesome amount.

Zach: 155x5x3
Brb benching more than you squat. lol, Zach's bench is looking great. We'll go by 5s from here.

Press:
Brent: 85x5x3
Great form. Pretty much perfect.

Deadlift:
Nick: 380x5x1
Fixed a LOT of technique issues. He was deadlifting with the bar over his toes like most do. He SMOKED 380. He looked good for 405x5. Easily, too. Still work to be done, but he's doing great.

Brent: 255x5x1
Little bit of upperback rounding and he wasn't keep the bar close enough. He needs some longer socks.








Chinups:
Tom: 220x5,5,6 /w 1 orange band
Perfect form. I'll go 225 next time.

Nick: 190x5x2 /w 1 orange band
Taught him proper chinup form, which means chest-to-bar.

GHRs:
Tom: 220x5 /w 2 pink minis, 220x5 /w no assistance, 220x5 /w 2 light orange bands
I realized I didn't need to push these hard on light day. My PR at body weight is 7, but I weighed 180 at the time.

Tony: 195x5x3 /w 2 orange bands
Cool beans. He should have cleaned but that would have been a disaster for his elbows.

Power Snatch: 75lbs x 2 x 7
Pretty easy, of course, but I am not finishing the second pull sometimes. My rack is slow. A lot of the same problems I have with clean. Some reps felt fucking awesome and during others I felt like a physical retard. I'll keep working on it. I'll do 40kg next week.