“Get stronger and the world is a better place.” This is a belief I’ve held for over a decade but still the masses that I wish to move keep increasing. Every time I get a weight that once seemed magical the view from there is of a load twice as enticing, seemingly within reach, yet not close enough to get to without a few months or years of smart training and living.
This week was all about PB’s.After 2 weeks of regenerating with 3 sessions a week in the gym I’ve been feeling fresh and happy.
This week I attacked the trap bar deadlift for the first time since doing 205 at Phil Richards gym in the UK. I lifted 200kg on the conventional deadlift the week before so I was confident I had more left in me. The trap bar is easier than the conventional deadlift because of the positioning of the weight relative to the centre of gravity but more so because the handles are higher so it’s more like a deadlift lockout.
Trap bar deadlift
215kg Trap Bar Deadlift
Next up was . .
I worked up to hit 77.5kg on my top set then 87.5kg on the push press. 2 Days later I had another go at these while training with injured young gun Tau Tau Moga, a 100+ kg monster. I got 80kg for the first time on military press and 92.5kg on the push press. Almost the magical bodyweight strict military press!
Keegan Smith – 87.5kg Push press
2 days later
Inspired by BJ Rule and his weight lifting league I got 85kg on my first attempt for the first time and 87.5kg on the second attempt for an equal all-time PB. 90kg was un-gettable even after 6 attempts! This was my first snatch session for a month so I’m quietly confident that 90kg will be history soon.
90kg snatch attempt
I really like box squatting. I don’t know why, but I do. 155kg on my first heavy squat session for a while was a nice surprise. Time to get serious and squat that olympic style!
CLEANS & FRONT SQUATS
To finish off the week I did some cleans and front squats. This is where a good week turned into a kick in the butt. I power cleaned the first rep and “squat cleaned” as the crossfit world would say the second rep on 60,80,90,100,105 so far so good.. 110 was a full clean, I was as slow as can be out of the bottom. 115kg comes off the floor ok but i just wants to drive me through the floor rather than be squatted. My crossfiting training partner Trav nailed 115kg like he hit 90kg on the snatch earlier in the week..
I drowned my sorrows in 100kg power cleans with 3,3,4 front squats. I need more out of these legs!
On Saturday night the Roosters managed a shutout, the first for any team that I have coached I think.
In other news going has been slow on KeeganSH.com because I hope to move to a new domain and a more professional website where I will unleash podcasts as well as a “how to” site for athletes and coaches but E-lance scammers seem to have taught me a lesson and the whole project is going slow.
Sam Kennedy is back in town for 2 weeks so watch out for some of his massive lifts.
How was your week in training?
Please leave your comments below.