I get a lot of PR videos. Some of them are great and they end up on the site. Some have questionable depth (squats, always), or standards (Daniel Tyminski’s famous “my elbows don’t extend” thrusters on his 3:10 “Framanda”), and others I get after they’re relevant to post (or…I forget I have them).
Sometimes, however, I get one that has a number in the subject line which is so unbelievable, that I have to read it ten times, then take a screenshot to confirm the weight on the bar, before I can believe what I’m watching. The last time I can remember it happening, was Paul’s first 320# Snatch. That number was so unprecedented for a competitive exerciser, that it truly shocked me, and IMO pushed the envelope of the sport.
Yesterday it happened again.
I always say the biggest difference between exercisers and Weightlifters, is the Weightlifters have much greater overall leg strength (squat strength specifically), and it’s this deficiency that will eventually slow the progress of the top end lifts of the exercisers. Apparently the gap is closing.
Gentlemen (and ladies), let me introduce you to the man you’re all now chasing, at a little over 94k (seriously, he’s under 220#), Nick Bloch…
Nick Bloch – 545# Back Squat:
WOD 131231:
BBG
1) 10 min. to establish a 2RM Clean from blocks (at power position) + 1 Jerk (after 2nd Clean).
2) EMOM for 5:00 – 2 Cleans from blocks (at power position) + 1 Jerk @ 80% of max double from #1.
Strength/Skill
1a) 4X5 Muscle-Ups (see note below) + ME Ring Dips (kipping or strict, begin RD after 5th MU) – rest 90 sec.
Note: The 5 reps per set are a starting point for those with less than 10 UB reps. If your best max UB set is more than 10 reps then sets should be half of whatever your max number is (example: max UB 18 reps – perform 4 sets of 9 reps with ME dips after rep 9). For those with less than 10 UB reps the preference for the sets of 5 is UB reps, but not required.
1b) Back Squat: 1X8@70%, 2X8@75%, 1X5@80% quick up and down with no pause every set, rest 90 sec.
Conditioning
2 X Row 2k
Take resting heart rate before first 2k. Rest as needed for heart rate to return to within 10 BPMs of original RHR, then begin second 2k.
Is it fair to say that 545# squat looked easy?
Awesome depth
Fuck me,guess I shouldn’t have done weighted ring dips today,lol
BBG
1) 255#
2) 205# – no misses
Strength/Skill
1a) 5/10 – 5/7 – 5/5 – 5/2
1b) 280-300-300-320# (no misses, but fairly liberal definition of the word “quick”)
Conditioning
Blew up 1000m into the first 2K (3:20), rested 5 minutes and did second 2K conservatively (7:25)
1) 205
2) 170
a) 5+15/11/11/8
b) 235/250/270
Row
7:41
7:47
shitty
1) 225
2) 185
A) 5+21, 5+12, 5+7, 5+10
B) 255, 275, 275(f), 295(f) (!?)
Row later…maybe…
1) 215
2) 175
4 MU x 15 ring dips each round
Back Squats: 240,255,270
2k row : 7:08
Ran out time for second 2k.
Legit programming today- not that it ever isn’t.
27/77kg/5’9″/M/CenEast
3/4/3 – Last night and then back at it in less than 12 hours…caught up to me in the conditioning.
2RM Cln + 1 J off blocks at PP: 175/195/205#; +10# PR
4×5 MUs + ME RDs: 5+10;3/2+6;4/1+7;3/1/1+7
BS: 250/265/285#. Done. Sucked. Off of 355#.
Conditioning: 7:59.9 and 7:55.2 – Was debating just skipping these, and my heart/mind wasn’t into it. Kind of just went through the motions…
Forgot…
EMOTM: 165#. Done. 12/12
1: No blocks today so did these from the high hang – 245
1a: EMOM @ 200lb
MU’s + Dips – 5/10, 4/10, 4/8, v/8
HBBS: done off 1RM of 375 – Kind of sucked
Cond: 7:35 – Was feeling burned out, tired and just out of it so I only did one. Yes, I am a pussy.
c+j 220 this felt really good today
80% 175
mu/rd-5/6, 4/5, 2+2/7, 2+2/5
squats based off 420
con-no rower
did a 7min amrap of DU’s and kb snatches/24kg, rested, then did a 7min amrap of DU’s and DL/185
M / 33 / 5’8″ / 150#
BBG:
1. 185
2. 150 no misses, felt good
S/S:
1a. 5ub m/u + 9 dips
5ub m/u + 7 dips
5ub m/u + 7 dips
5ub m/u + 5 dips
1b. 190 / 205 / 205 / 220# all reps u/b but not exactly “quick”
Cond:
2 x 1k rows both at 3:48
Did these at about 90% and cut the work in half as this was my first full day back in almost a week and my lungs are still filled with desert goodness from this cold/crud. Looking forward to getting rid of this shit soon.
BBG
1) 110 kg
2) 90 kg no fails
Strength/Skill
1a) 8 MU + 11/13/9/8
1b) done off 160 kg
Cond: no time, friend of mine organized a 12 km Run
took me about 1 h 02 min, easy pace
BBG:
1) 275# (did as 2 high hang cleans + push jerk b/c I was too lazy to set up the blocks)
2) 225#
Strength/Skill:
1a) based off of 30 UB muscle ups 15+15, 15+10, 15+9, 12+0 (hands were about to rip so I just dropped)
1b) base of off 405#
Conditioning:
will do this evening
http://youtu.be/XHSBOX3l_Ac
Wow!
dayum dayum dayum. sick vids here today. props.
Wowza. Impressive stuff. Would have been slightly more impressive if the phone was in landscape mode….but still impressive (kidding)
Conditioning:
1) 7:05
2) 7:12
Clean complex – 275, 225 for EMOM
Conditioning – ended up doing my gym’s metcon
BBG:
1.) 225#
2.) @180#, no misses
Strength/Skill:
1a.) 6+21/6+18/6+17/6+14
1b.) 285#/305#/325#. No misses. Definitely not fast and smooth
Cond:
Later
Cond:
RHR: 72
1 – 7:26.3
RHRR: 3:45, 80 BPM
2 – 7:28.5
bbg
1)245
2)210
str
1)5mu across +10, +8, +7, +7 im afraid of heights
2)290,310,330
cond
Thursday makeup
BBG:
1) 235#, barely missed jerk at 245
2) 190 no misses
1a) 2 UB mu, didn’t count dips
1b) 300, 320 2×8, 345
Cond:
2K row: 7:39
1K row: 3:33
both were terrible today
1. 235#
2. 190#, no misses
3. a. No access to a tall rig today, in the process of getting a new one put in; just did sets of 10 strict dips.
b. Off 355#; 250, 265, 285; first set the legs felt fried but reps were more smooth for the rest of the sets
4. 8:16/8:13; legs felt depleted and rowing is just not in my wheelhouse; lungs weren’t burned today, legs went down long before that.
good to know I wasnt the only one feeling beat up.
barbell- no blocks today ( cant wait to get back to my usual weight room at school)
max at 240 ( this is high hang clean double PR)
EMOTM at 195 no misses
Skill+ Strength
A) 6+8, 6+6,6+46+5
B) 2350-245-245-260
Conditioning:
7:53, 7:52 NO GAS left at this point
Got my new Outlaw wod shorts in the mail yesterday by the way, very comfortable and they look kick ass
You go with the white or black ones?!
I got the black ones, and I liked them enough that I may get the white ones too? Though the new red ones they just added look pretty slick
BBG
From High Hang, up to 130KG. Felt easy, ran out of time.
EMOM @ 105KG
Strength
A) Did 5 M/U across
B) 150KG, 155KG, 155KG, 160KG.
Conditioning:
7:24, 7:28.
1) 95kg
2) 75
3) subbed weighted pull ups/dips + ME C2B’s / ME dips. Based squats off of 150kg
Cond – 7:20 (8 sec PR), 7:53
M/27/170#/NorCal
BBG
1) 255#
2) 215# No misses
Strength
1a) 8 MU’s + 12-12-12-8 RD’s
1b) Hit it based off 375#
Conditioning later
BBG:
1.) 235 ~ 85%
2.) 190
Strength:
1a.) Bar MU*no rings high enough at gym ~ 5+9, 5+6, 5+7, 5+5
1b.) 230×8, 245×8, 250×8, 265×5
Conditioning:
7:04
7:00 (+:01 from PR)
BBG:
1) 154#
Strength/Skill:
1a) 4 x 5 (Bar Muscle-ups, high bar for ring set up but got right on ring dips from bar) 10, 11, 8, 8 ring dips
1b) 180#, 191# x 2, 202#
Conditioning:
8:42 8:33
MU/RD – 8/20, 8/17, 8/10, 8/9
Rows – 6:45, 6:57 – horrible rowing day for me
I would like to have a horrible rowing day then
BBG:
1. 275
2. 225
St
No rings…did 10 strict pull ups and 15 strict dips
Squat: 275, 285, 295, 305….felt heavy. paused at the top on the last 2 sets…only 7 reps on last.
Cond: no rower…used airdyne.
1) 175#
2) 140# easy
5s for mu’s/10/8/7/7
squats off of 240
7:53/7:48
Food poisoning and the cold have wrecked me in the last week.
1) 286#
2) 242#
Strength
MUs – 7 + 5 dips each round
Squats off 420# – so weak
7:20 and 7:21 – no gas at all.
BBG
1) 220#
2) 175#
Strength
1a) 5/11, 5/10, 5/10, 5/6
1b) 260, 280, 300#
No conditioning
BBG
1) 100kg
2) 80kg
Strength
1a) 13-9-13
1b) 265lbs – 275lbs – 295lbs
Conditioning
8:48
8:35
sluggish on the row
125# my c&j is very inconsistent I really need help with it. Mobility was better than usual , I spent 45 min on shoulders before this but there’s pain in the left one when I jerk.
Emom 115#
A.Skipped m/u because of time,will make up tomorrow.
B.250#, 2*265#, 285# started getting on the toes on second set of 265#. I imagined someone front squating and it fixed the problem, the last set was fast down and up.
Cond.
Will do tomorrow with m/u’s . I have the day off from work so there’s lots of time.
High block set at 21″
1) {10} to (2+1)x95
2) {EM5M} 6x(2+1)x76
Str/Sk
1a) sub Skin the Cat + strict ring dips
3sets (3+5x), 1 set(2+4x)
1b) 8×125, 130, 130; 5×135
No conditioning, because I have no rower.
BBG: 165#
Strength/Skill:
1a) 3 + 2/ 7 dips
3+1+1/ 5 dips
1 / 6 dips
1 / 6 dips
1b) 175, 185, 195#
8:31/8:28
BBG:
1) 215#
2) 175#
Strength/Skill:
1a) 7+10 all rounds
1b) Off 385#: 270#, 290#x2, 310#
WOD- 7:41, 7:39 Rx
Cond.
Done 10am on new years day both rows exactly 10:50. Rower is on 5 I just kept it moving not a sprint but no dogging either ,m/u’s will be subbed in later today or next wod.
M/20/185
BBG
1) 235
2) 185
Strength
1) 20+25 reps total felt like shit happy just to get through the muscle ups today
2) off 415
Cond
7:28 (PR) & 7:45 with maybe 5 min rest in between
1. 255#
2. 215#
3. Skipped
4. 7:48, 7:57 (rowing sucks for little people)
1) 225
2) 200
1a) 5/12, 5/10, 4+1/7 x 2
1b) 280, 300, 340
Cond: Helen 8:31
BBG
1) 255. Went over the cap a little. Missed a couple of 2nd reps on the way up. Got all jerks, pleased with this hadn’t done from blocks at this position before; only worked from blocks a couple of times
2) 205 no misses. EMOM for 5:00 – Felt solid
Strength/Skill: Did the strength / skill as 1. and 2. Squatted first
1. Squats off 455. 315/345/365: 1X8@70%, 2X8@75%, 1X5@80% . Couple of rests at top on 365. Rested 2:30
2.4X5 Muscle-Ups Across 15/15/10/5 dips rest 2min
Conditioning: 2 X Row 2k Getting ready to do
Rows: 7:29 / 7:47. Paced a little too much; was smoked from squats.
BBG
245
Emon
195 no misses
Strength
1) 5-20, 5-20, 5-19, 5-21 (haven’t been in the rings in awhile gym only has bars finally figuring out technique)
2) 285-305-305-320
Conditionining
(No time skipped working nights at hospital)
1) Up to 270
2) done
MU+RD – 12/13/8/9
Squats – 275, 295, 295, 315
Cond:
6:42.7
7:42.0
Heartrate max was 167 and 175 during rows – didnt time rest, but it was <3mins
M/25/160#/Central East
BBG:
1) 190
2) 150 No Misses
1a) 5/7, 4+1/7, 3+2/7, 3+2/7 Strict Dips
Str 1a) 4 MU ea., 5 ring dips ea.
Str 1b) 8@235#, 8@250#, 5@270#
Cond – 1X2k @ 7:50.4
I have an 18,000 BTU natural gas heater in my garage with my gym enclosed in black plastic. This produces a very moist heat that generally leaves a wet sheen on the cinderblock walls after about 45 minutes. Today, any wall more than about 3 feet from the heater had a coating of ice.