Howto, How Not To, and Some PR

I had completely spaced on the fact that I had a work conference to go today, which means that I had to stiff the folks who were expecting me to chaperone this evening’s run after work. Considering that everyone but BB blew off Monday’s… I’m not going to sweat it much, and we can always do it next week anyway.

Instead, I made good on a remark I made to Code Monkey, to provide a how-to video for power cleans and front squats, since his form needs a little correction, and it’s a lot easier to show than tell.

The workout itself, since it’s obviously not all there:

15/9/3+ Deadlift Day


Power Clean & Front Squat complex: 1×5 @ 95 / 1×5 @ 115 / 1×5 @ 135 (PR for FS)

Deadlifts: 1×5 @ 135 / 1×5 @ 205 / 1×3 @ 255

Work Sets:

Deadlifts: 3×5 @ 315 / 1×3 @ 365 (PR) / 1×20 @ 225 (PR)

There was video of the deadlifts as well, but my form was lousy – hips came up too fast, shoulders didn’t lock out well. However, any day where there are three PRs on the board isn’t a bad one.



  1. get some bumper plates already, will you?

    • Why? Lowering the weights under control offends your sensibilities?

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