The Power To Punch

So we have house memes here.  This one comes from when my son was 2 and watched “SuperReaders” on PBS.  This show is about a Pig, Little Red Riding Hood, a Princess, and a regular kid.  They had different “superpowers”.  E.G. “I have the Power to Read!”  “I have the power of spelling!”  I asked my son what his superpower was, and he said “I have the power to Punch!” and hit me in the kneecap.  After that, he kind of forgot about it, but I use it as a catchphrase and sometimes charge around the house announcing that “I have the Power to Punch!” & shadowboxing with anyone who gets in my way.  Sometimes my son will say it and then we’ll engage in fisticuffs.  Thought you should know.

Today my workout success comes from the Power of Fat.  I weighed 197.2 this morning.  I’ll start trimming down after the Christmas goodies are gone.  Same thing that millions of dumpy housewives say, except I’ll actually make it back down to 188.

Lot of college kids at the gym this morning.  There were two I took an especial dislike to because they were prancing around on the turf, foam rolling and pulling bands, but they looked like pussies.  But then I changed my mind:

I was squatting in the half-rack because I didn’t need the power rack today and I monopolize it enough.  One of them came up and said, “hey man, you want to do your squats in the power rack?  We’re just doing shoulder press and we feel bad about taking it up if someone wants to squat in it.”  I told them to go ahead, but after that I looked upon them with fondness.  Courtesy. It’s what’s for dinner.

High Bar Squat: 45×4, 100×3, 155×2, 210, 265, 315, 355, 385, 405, 415

Box Squat (3): 225, 275, 315, 335, 340

High Bar Squat: 320, 325, 330, 335, 340, 345, 350, 355, 360, 365 x 1, 320×2

Medium-Grip Bench: 45×10, 100×3, 155×3, 205×2, 255, 295, 315, 335, 350, 360, 365; 290, 295, 300, 305, 310, 315 x1, 290, 295, 300, 305 x2, 290×3

Snatch-Grip Deadlift: 95×3, 165×2, 235, 305, 355, 385

RDL: 255×3

Cable Crossover: 3 sets

DB Mil Press: 3 sets

Lat Pulldown: 3 sets

Band Pulling


2 thoughts on “The Power To Punch

  1. Courtesy and gym etiquette is almost non-existent. Props to those college kids who knew what was best for them, haha. Sounds like a crazy workout! I can only squat 145 – 3 sets of 10… so your numbers are impressive! Keep at it!!

  2. I’ve been meaning to ask you how you think about box squats. from what I’ve read, strong people think they are really good to bring up your squats. but I wonder this: do box squats serve as an exercise to build form rather than absolute strength, if such a distinction is possible?

    what is your take on this, coach?

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