The Caveman Chronicles....10/23/2014 DE Lowers

 

-Box Back Squat: 3sets x 3reps @275lbs with Green Bands(~90lbs added at the top)
      Paired with Iso-hold Box Jumps x 3reps

-Power Snatch: 3sets x 3reps @145lbs

-Bent over Bar Row: 3sets x 5-8reps @145lbs

-Weighted Plank: 7plates x 15seconds

Dynamic Effort Lower Day, focusing on 'pop' off the box. Decided to use the box to keep some weight off the bar, but keep the intensity high, as well as to decrease my recovery time on the glutes and hamstrings.  Paired it with a plyometric to try and get transference from the squat to my vertical jump test. The jumps were paused at the bottom to negate the stretch reflex in a similar fashion to the box squats.  Power Snatch for some brute force 'jump' work, and to get some video on my technique with lower weight. I try to incorporate some form of pulling in every workout, hence the bent over rows.  A weighted plank was added just to see if I could do it: Next time 8 plates.

Challenges

God Bless Our Service Men and Women

~http://athleanx.com/blog/conditioning/outdoor-workout-challenge-can-you-beat-1-minute-3-seconds  

Came across this challenge whilst scouring forums for new fitness goals and information.  Earlier this week I was discussing with one of my clients the importance of 'mental checks' and the ability to break mental barriers.  For instance, the challenge issued above seems simple, possibly pointless, but it's a goal. It's tangible. I can grab it if I try hard enough.  While having too many of these goals drives people towards obsession, then resentment and despair, sprinkling them throughout the training cycle drives athletes towards accomplishment, instilling confidence while breaking the phrase "I can't" or "That's impossible". For example I've committed to attending Spin classes once a week with the lady friend, which can be viewed as a burden, a chore, a wall in the way of my lifting goals and progress.  Or it can be viewed as an excursion, a vacation from the norm, an opportunity to achieve. 

 

 If that doesn't sound like your cup of tea, then what is? What have you viewed as impossible, insurmountable? Why? What's stopping you?

The start of Smolov JR

Started running a pseudo - smolov jr this week, but putting my own little twist on it by using the same percentages but with different lifts.
Day 1, which I ran on Tuesday I hit Front Squats: 5reps 225, 245, 265x2sets paired with some plyo's, so not exactly by the book, but I tend to run into time constraints due to lifting before work.

Wednesday was a vertical pulling day along with rotator work, nursing a shoulder injury for a bit so try to incorporate certain mobility/stability drills 2x a week.

Today was Back Squat: 4x4 @ 405lbs, weight moved well, and took a wider stance than I normally do.  Sets were not as consistent as I would have liked, I attribute it to a mental block I put on myself.  Accessory work was back extensions and Hip Thrusts.

Plan on pulling sumo on Saturday, will likely post update that night

First Post - An Era Begins

The time has come, the fog has lifted and the dawn of a new age is upon us...

Dramatics aside, now that Cornell Barbell is officially recognized by Cornell University we can finally start building our community.  It has taken longer than I would have liked(admittedly my error), but we have hit the ground running with a large, multi-faceted event already being planned for next semester.  This blog will remain a bit ambigous and sporadic at first: expect a medley of thoughts, comments, and information pertaining to an array of topics related to sports and nutrition.  More to come soon, in the meantime: Pump Iron - Jim