back at the mac

My old-time “home gym” is the Multnomah Athletic Club in Portland Oregon, which is a really great facility, when compared to your typical “health club” type space.

By “really great” I just mean they have rowing ergometers, a pull-up bar, an Olympic lifting platform, kilogram bumper plates, etc. They also have all of the typical BS rules and restrictions that distinguish health clubs from actual weightlifting facilities. E.G. — They have platform and bumper plates, but a rule against dropping weights from above the knee. They have four flat benches with racks for “bench press,” and they even have a set of olympic-bar chain weights, but no racks for squats (their two counterweighted Smith machines DO NOT count as squat stations).

Anyway, it was good to get a lifting session in this morning irrespective of the schizophrenic rules at my old gym.


700 meter row (19-22 strokes per minute; avg. split about 1:49).

Double Under Practice (5 x one minute sessions w/ 40 second rests).

Pull-Ups (10, dead hang, red band); Push-Ups (10); Squats (10); Overhead Squats w/ 15 lb bar (10); Sotts Press w/ 15 lb bar (10); GHD extensions (10).


I wasn’t sure how to follow up the stimulus of the Carolina Fitness Challenge, where we did max reps of 225 lb deadlift in 2 minutes. I got well over 20 reps at 225 in under 2 minutes, suggesting to me that a typical 65% or 75% 12 x 2 would not be particularly helpful to me today, since 65% (190 lbs) and 75% (220 lbs) are both less.

I decided on a basic 5 x 5 set of work sets at about 80% (235 lbs).

Result: 100 kg (220 lbs) + 15 lbs x 5 x 5. Volume: 5,875.

These were done @ 120s intervals, alternating grip, opening fingers between reps.

Back Squat

With no racks I couldn’t do a proper 75% (145 lbs) x 12 x 2 @ 60s, which was my original plan. I had to settle for a weight I could comfortably clean, jerk, and receive behind my head and then jerk back out between sets. I used 132 lbs (70%), and did 5 x 5.

Result: 60 kg (132 lbs) x 5 x 5 + 5 power cleans, 10 push-jerks (5 front and 5 rear). Volume: 3,300.

Bench Press

Might as well use the bench! It’d been a while, so I decided to find out where my 1 rep max is at. Kinda pathetic, actually.

Result: 1 x 65 / 1 x 95 / 1 x 115 / 1 x 135 / 1 x 155 / 1 x 165 / f x 170. Volume: 730 lbs


  1. No slamming down weights? What a damn silly rule.
    I guess that rules out heavy dynamic lifts. If you’re like me, you can clean/jerk much more weight than you can realistically catch.
    As for your bench, that’s highly respectable. I think my max is 160 and I’m like, yoked, dude.

  2. The funniest part is that the sign says: out of consideration of people in offices below, no dropping weights…

    What a pathetic fib. Offices below my ass. Why not just admit that they are the insurance company’s bitch?

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