Squats:
Zach: 180x5x3
As the weight gets heavier, he's going to need to continue to focus on staying tight. A lot of people seem to get into the habit of dropping into the hole for a bigger bounce, but it really doesn't help at all even though it feels like it does. My theory on this is that it is a welcome relief from having to stay so focused on technique. Regardless, 185x5x3 next week which should be body weight and a cool milestone all at the same time.
Pocholo: 205x5x3
Pocholo made his return today. This was an easy weight for him, but the past few times he's returned I've made the mistake of starting him a bit too heavy. Considering his application here is sports performance, I need him to have pretty much perfect technique on everything for maximum carryover.
Tom: 430x5
A fairly brutal set. I made a slight technique change. I raised my glance a bit and tried to sit back just a little more because I noticed that my knees always pulled back out of the hole anyway. This allowed me to keep a more consistent back angle and I actually was able to get deeper without feeling like I was going deeper. I'll probably keep doing this going forward.
Press:
Pocholo: 110x5x3
I don't mind starting a bit high on pressing stuff after a return. 105 might have been better, but he didn't miss this weight. Like everyone first learning the Oly Press, he has a tendency not to want to reach with his hips as far and as hard as he should. When you do that, it makes the start a lot easier.
Zach: 112.5x5x3
Only the very last rep was a challenge, but he got it. Good stuff. He's already at 115. I've learned so much about coaching and programming in the last 8 months and it is really paying off for all the people I'm luck enough to work with. It took me much longer to get this far.
Tom: 160x3, 165x3, 125x8
I need more Jack3d. I literally have nothing in the tank after squats without it. I didn't have enough energy to go for a PR today so I basically did a Madcow style volume workout: a triple plus a backoff set of 8. I didn't fail or anything, I just knew today was not going to be good for my presses.
Deadlifts:
Pocholo: 245x5
Again, very easy, but I wanted something where he could keep his back PERFECTLY flat. This was close enough, but it might have been even better to do 225.
Zach: 295x5
315 is right around the corner! The last rep was a bit sloppy, but the others looked good. He needs to stop letting go of the bar between reps. I talked with him, and Pocholo, about that and I'm sure it won't happen much anymore.
Chinups:
Tom: 240x8x2 /w 2 orange bands
Ya, I really had no energy so I just did this. Did I mention I need more jack3d? Should be here before Saturday's workout.
Pocholo: BWx5,5,Lots
I have Pocholo do pullups pretty much every time because they are incredibly important for an MMA fighter. They greatly help grip and upperbody pulling strength which are fundamental athletic attributes for a grappler.
