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coolcolj
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Wednesday 20th August - Squat Intensive - Base Cycle - Week 2 - Day 3 -
Well since my wrist was sprained last session, I decided not to do
any heavy olys, but I found my wrist didn't hurt that much once I stretched it and got it warmed up, so I decided to tack on some olys at the end. Kinda got carried away and now my erectors are trashed...
Because of the re-arranged order of exercises, my CNS was half asleep at the start of my squat worksets, and they felt heavy, but the last 2 sets felt OK. Lesson learned...
Been squatting 3 times a week for pretty high volumes, overeaching hasn't even kicked in yet, but will probably do so when I get the weights heavier, near rep max.
Workout Rating - 8/10
Workout time - 1.5+ hours
Jumpsquats
Warmups -
HangClean + 3 FrontSquats - Bar
Hang PowerClean - Bar x 5
Squat Press - bar x5
Rest 2 mins
Rockbottom Jumpsquats - 12 sec Isometric hold at the bottom position - 25lbs x3
Jumping Box Squats - bench - 25lbs 3x3
timing was all off on the box ones. CNS was ...zzzzzzzzzzzzz.
Full Olympic Back Squats - RAW
Warmup sets - Bar x5, 95lbs x5, 135x5, did some vertical jumps in between sets
Tempo 10X0 - Rest 3 to 4 mins
190x5, 205x5, 225x5, 245x5, 275x5 WOot New PR!!
Front Squats 155lbsx10
Vertical jumps were 1-2 inches lower than normal, CNS was asleep I guess...
275x5 felt OK, this can be considered a 5RM PR for now
Millitary Presses
warmups - Miltary Press - 45lbsx5, 95lbs x6,
Tempo 10X1 - rest - alternating with rows - 1.5 to 2 mins between each
115lbs 3x5 - last rep lockout held for 5 secs for last 2 sets
smooth and fast
45 degree Supported T-Bar Rows
Warmups - BARx5, Bar+45x3, Bar+90 x3, Bar+120x1
Tempo - 10X0
Rest - Alternating with Presses
Wide Palms Down Grip
Bar+120lbs 4x3
first few sets hard, last one easier, hmm warmup issues again..
Core, Other and Remedial Work
Well I did a lot of olys here - cleans, hang cleans,powercleans from floor and hang, power jerks, split jerks.
Mostly triples and doubles with various combos of each exercise
did at least 6 sets with 175lbs. rest was very short 30secs to 1min.
Had a few big misses as well.
Wrist didn't hurt at all at this stage.
Now I did some vertical jumps in between sets on the way to the bubbler, and they were as high as I normally can get...strange...you would think after squats and all I'd be fatigued, but I guess the olys woke up or fired up my CNS.
------------
then
Reverse Hypers - BWx12
Well since my wrist was sprained last session, I decided not to do
any heavy olys, but I found my wrist didn't hurt that much once I stretched it and got it warmed up, so I decided to tack on some olys at the end. Kinda got carried away and now my erectors are trashed...
Because of the re-arranged order of exercises, my CNS was half asleep at the start of my squat worksets, and they felt heavy, but the last 2 sets felt OK. Lesson learned...
Been squatting 3 times a week for pretty high volumes, overeaching hasn't even kicked in yet, but will probably do so when I get the weights heavier, near rep max.
Workout Rating - 8/10
Workout time - 1.5+ hours
Jumpsquats
Warmups -
HangClean + 3 FrontSquats - Bar
Hang PowerClean - Bar x 5
Squat Press - bar x5
Rest 2 mins
Rockbottom Jumpsquats - 12 sec Isometric hold at the bottom position - 25lbs x3
Jumping Box Squats - bench - 25lbs 3x3
timing was all off on the box ones. CNS was ...zzzzzzzzzzzzz.
Full Olympic Back Squats - RAW
Warmup sets - Bar x5, 95lbs x5, 135x5, did some vertical jumps in between sets
Tempo 10X0 - Rest 3 to 4 mins
190x5, 205x5, 225x5, 245x5, 275x5 WOot New PR!!
Front Squats 155lbsx10
Vertical jumps were 1-2 inches lower than normal, CNS was asleep I guess...
275x5 felt OK, this can be considered a 5RM PR for now
Millitary Presses
warmups - Miltary Press - 45lbsx5, 95lbs x6,
Tempo 10X1 - rest - alternating with rows - 1.5 to 2 mins between each
115lbs 3x5 - last rep lockout held for 5 secs for last 2 sets
smooth and fast
45 degree Supported T-Bar Rows
Warmups - BARx5, Bar+45x3, Bar+90 x3, Bar+120x1
Tempo - 10X0
Rest - Alternating with Presses
Wide Palms Down Grip
Bar+120lbs 4x3
first few sets hard, last one easier, hmm warmup issues again..
Core, Other and Remedial Work
Well I did a lot of olys here - cleans, hang cleans,powercleans from floor and hang, power jerks, split jerks.
Mostly triples and doubles with various combos of each exercise
did at least 6 sets with 175lbs. rest was very short 30secs to 1min.
Had a few big misses as well.
Wrist didn't hurt at all at this stage.
Now I did some vertical jumps in between sets on the way to the bubbler, and they were as high as I normally can get...strange...you would think after squats and all I'd be fatigued, but I guess the olys woke up or fired up my CNS.
------------
then
Reverse Hypers - BWx12
