043011

Squat
250 5x3

Cleaners and Jerk
150 5x3

3 rounds
10 pullups
25 pushups
20 situps (roman chair)

042711

6am

Press
155 5x3

Deadlift
315 3x3

3 rounds
20 dips
20 back extensions

042411

Squats
245 5x3

Bench
220 4x1
220 3x2

3 rounds
10x pullups
25x pushups
10x floor wipers

042111

Deadlift
305 5x3

Clean and Jerk-face
155 5x3

3 rounds
10 pullups
10 dips
20 back extension

041911

6am

Squats
240 5x3

Press
155 5x1
155 4x1
155 3x1

041711

Deadlift
290 5x3
Bench
215 5x3
3 rounds
10 pullups
20 situps (roman chair)
20 pushups

Weightlifting Shoes

After long consideration (and research) I went ahead and pulled the trigger on weightlifting shoes.

So what's so special about these silly looking shoes? And why does lifting weights need special shoes to behind with? Keep in mind my feedback is based on what I've read and heard so I don't have first hand experience...yet.

The main prupose of these shoes are to provide a stable platform that allows for the optimal transfer of energy from the floor up through the bar. Better transfer means stronger lifts.

So how do these shoes achieve this?

First, it has a stable shoe construction that cups the heel and straps the top of the foot snugly into the shoe.
Second, and more importantly, it has a solid heel (usually made of wood or highly compressed rubber). This dense heel will NOT compress or shift when weight is applied allowing for that drive from the floor and up through the foot/body.

Think about those running shoes you're wearing. Comfy, yes. Stable with weights, no. Envision you're squatting and just as you get to the bottom the weight momentum from downward to upward creates a significant weight rebound that is greater than the weight itself. A typical running shoe heel will absorb some of that shock and, thus, you lose energy transfer and increase instability. A solid heel lets you capture that energy through muscle tension and improves your lift capacity.

Again...this is what I'm told.

Today was the first day I rocked out my brand new Risto Linea Blancas. You can find them HERE. They cost me about $150 shipped which is the most I've spent on any kind of shoe in years. I figure as I want to get serious on getting stronger it is a minor investment. Plus, knowing I spent that much on specialized shoes will force me to use them (nothing like making a sunk cost as a motivating factor). I discovered these specific shoes through a dedicated site on selling/reviewing weightlifting shoes and would highly recommend peeking at their reviews before making your investment (http://buyweightliftingshoes.com/).

So back to my first experience. Overall, noticed considerable stability and a good heel position in the block. Additionally, the 3/4" heel feels different than my old Adidas Goodyears that had a tiny sole. Squats were pretty solid and noticed a slight change in form (probably from the heel) and decent rebound at the bottom. I guess I was concentrating more on the weight than I was the energy transfer through my feet. I can't say it was an "ah-ha" moment but I can see why weightlifters say that specialty shoes are a requirement. My guess is that I'll have to get used to them and eventually will reap the benefits of the equipment upgrade.

Also did a few sets of clean and jerks this morning and did notice a big benefit in overall stability when making the pulls and jumps. Definitely an improvement in this category.

Overall, I'm happy with the upgrade in footwear if anything for the new motivating factor.
Next on the list of equipment upgrades is a weightlifting belt. I got a bunch of info from the folks at 70's big (info on SHOES, and info on BELTS) and sounds like it will be a big contributor to lifting safely and getting strong, because, after all, strong is the goal.