DZ, I decided to work on these again and thought it might be interesting
to compare training notes with you. I'm not going to make them a
priority right now because of other competitions in the works but
reserve the right to do that later (challenge goes to 31.12.2006 and all
that). For now, probably once or twice a week for low reps with
"reasonably heavy for me" weights.
Today, after 9:00 of slow long-cycle kettlebell jerks with two 16kg
bells - followed by a several hour break, I did:
bw + 50 lbs. x 3
bw + 70 lbs. x 2
bw + 90 lbs. x 1
+50 reps were explosive up, touch neck below Adam's Apple, pause,
controlled negative. +70 were same height but a bit slower up, +90 was
slow up and only to chin over bar but solidly so. Morning bw was 154
lbs. Probably should work more reps in the bw + 70 range where I can
get the extra speed and height. If I do the math right, if I have a bw
+ 100 1RM, bw + 70, when considered as the total weight, is 88%, and bw
+ 50 is about 80%.
By the way, I had forgotten how fantastic these feel on my lower back
and SI - traction.