I clean my B&R bar every week, and this is how I do it. I use Singer sewing machine oil instead of the 3-in-1 oil and it works fine.
Archives For February 2012
Squat
Warmup
- 45lbs: 10
- 97.5lbs: 5
- 137.5lbs: 5
- 227.5lbs: 3
- 317.5lbs: 2
- 367.5lbs: 1
- 407.5lbs: 1
Main Set
- 340lbs: 5,5,5,55
Overhead Press
Warm Up
- 45lbs: `10
- 57.5lbs: 5
- 72.5lbs: 5
- 97.5lbs: 5
- 137.5lbs: 3
- 162.5bs: 2
Main Set
- 190lbs: 5,5,5,3,3
- Did more total reps at 190lbs than last time(21 vs 16), but still struggling to hit 5x5.
- Power cleaned the bar for all sets.
Some of my posts you might have missed:
- 10 Reasons Why I Train
- Texas Method Training Log: Friday February 17, 2012 [Intensity Day] Bench Press Video
And a few helpful articles I’ve come across this past week:
- The Classic 20-Rep Breathing Squats to Build the Quadriceps by Charles Poliquin
- 2 Simple Cues To Improve Your Squat by Todd Bumgardner
- Marilyn Monroe's Training & Diet Secrets by 70sBig
- Lifters Wearing The Wrong Shoes To Deadlift by Craig Hirota
- Sumo Deadlift Neutral Spine with Max Aita from AllThingsGym
- Single Leg Good Mornings by Ben Bruno
- How To Become A Fitness Guru in 25 Easy Steps by Bret Contreras
Neck Extension
- 10lbs: 25
- 15lbs: 25
- 25lbs: 20
- 35lbs: 20
- 47.5lbs: 15,15
Neck Flexion
- 10lbs: 25
- 15lbs: 25
- 25lbs: 20
- 35lbs: 20
- 47.5lbs: 15,15
Neck Side Flexion (Right)
- 10lbs: 25
- 15lbs: 25
- 25lbs: 20
- 35lbs: 15
- 47.5lbs: 10,10
Neck Side Flexion (Left)
- 10lbs: 25
- 15lbs: 25
- 25lbs: 20
- 35lbs: 15
- 47.5lbs: 10,10
Notes
- Used the Ironmind neck harness and Olympic plates
- Performed all exercises standing
