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coolcolj
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Saturday 30th August - Squat Intensive - Loading Cycle - Week 4 - Day 1 -
I really need some sleep
Well I should be starting to overeach now, certainly the signs are there, longer than usual amount needed for warmups, ache in my abdductors and glute/ham tie-in. Yet my vertical jump is still as high as normal at the end of the session!!
one more week of loading to go.
Workout Rating - 8/10
Workout time - 2 hours
Jumpsquats
Warmups - Hypers 2x5, incline situps 2x5
Did a good amount of sets of olys with the bar etc
Rest - from 2mins
Quarter Jumpsquats - 10sec iso bottom hold at start
+ 30lbs 3x3
Full Olympic Back Squats - RAW
Warmup sets - Bar x8, 95lbs x5, 135lbs x5, 185lbs 2x3,
210lbs 2x2, 245lbs x 1
Tempo 10X0 - Rest 4 mins
275lbs 5x5 WOot New PR!!
Hmm first set was heavy as hell - last rep slowed a lot, 2nd lighter, 3rd felt good, 4th I felt like I was gonna fail next set, 5th the most explosive!!!
What the hell is going on here!
abdductors and glute/ham tie-in were aching until 3rd set of 275lbs.
Next week I try 285lbs.
Core, Other and Remedial Work
FrontSquats - 160lbs x 10 - controlled
Snatch Grip Behind the Neck Push Press - bar x 10
Did 10 sets worth of snatches, cleans and jerks etc, 89lbs and 99lbs. Rested about 1 min between sets
Did some vertical jumps here in between sets on the way to bubbler - as high as normal when fresh...what the hell is going on here!!! Fatigue? What fatigue?!
Archback GoodMorning onto toes - rest 1min
barx10, 100lbs 2x10 - tough
Elbows out single arm Dumbell rows - 30secs rest
45lbs 2x8
Single Leg back Extension - BWx12 -> 6 reps each leg
Reverse Hypers - BWx15
I really need some sleep
Well I should be starting to overeach now, certainly the signs are there, longer than usual amount needed for warmups, ache in my abdductors and glute/ham tie-in. Yet my vertical jump is still as high as normal at the end of the session!!
one more week of loading to go.
Workout Rating - 8/10
Workout time - 2 hours
Jumpsquats
Warmups - Hypers 2x5, incline situps 2x5
Did a good amount of sets of olys with the bar etc
Rest - from 2mins
Quarter Jumpsquats - 10sec iso bottom hold at start
+ 30lbs 3x3
Full Olympic Back Squats - RAW
Warmup sets - Bar x8, 95lbs x5, 135lbs x5, 185lbs 2x3,
210lbs 2x2, 245lbs x 1
Tempo 10X0 - Rest 4 mins
275lbs 5x5 WOot New PR!!
Hmm first set was heavy as hell - last rep slowed a lot, 2nd lighter, 3rd felt good, 4th I felt like I was gonna fail next set, 5th the most explosive!!!
What the hell is going on here!
abdductors and glute/ham tie-in were aching until 3rd set of 275lbs.
Next week I try 285lbs.
Core, Other and Remedial Work
FrontSquats - 160lbs x 10 - controlled
Snatch Grip Behind the Neck Push Press - bar x 10
Did 10 sets worth of snatches, cleans and jerks etc, 89lbs and 99lbs. Rested about 1 min between sets
Did some vertical jumps here in between sets on the way to bubbler - as high as normal when fresh...what the hell is going on here!!! Fatigue? What fatigue?!
Archback GoodMorning onto toes - rest 1min
barx10, 100lbs 2x10 - tough
Elbows out single arm Dumbell rows - 30secs rest
45lbs 2x8
Single Leg back Extension - BWx12 -> 6 reps each leg
Reverse Hypers - BWx15
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