6th Sept workout - last week of laoding

Saturday 6th Spetmeber - Squat Intensive - Loading Cycle - Week 5 - Day 1 -

WhoHoo last week of loading, I don't really feel all that tired!
Or maybe I'm just used to it...
Didn't get much sleep as I would have liked the last 2 days, late into bed, up early for work. Oh well.

I felt queezy until I hit the squat worksets.

Workout Rating - 8/10
Workout time - 2.5+ hours

Warmup+ CoreWork

Rest - alternating between each exercise - 30secs

Incline situps 2x10
Hypers 2x10
Torso Twists - Oly Bar 2x10 to each side.
Reverse Hypers - BWx10
Military Press - Oly Bar x 10 - holding last lockout and walking around for 10 secs.

Jumpsquats + Full Olympic Back Squats - RAW

Warmup sets - rest 1.5mins to 2mins
Bar x8, 95lbs x5, 135lbs x5,
170lbs x3, 18inch Boxjumps x 5, 170x3, 18inch Boxjumps x 5,
205lbs x3, QuarterJumpsquats - 10sec iso bottom hold at start
+30lbs x3
205lbs x3, QuarterJumpsquats - 10sec iso bottom hold at start
+30lbs x3
225lbs x3, QuarterJumpsquats - 10sec iso bottom hold at start
+ 30lbs x3
225x3, 255lbs 2x2, Walkout with 285lbs

Tempo 10X0 - Rest 3.5 to 4.5 mins

285lbs 5x5 New PR!!

Felt heavy, and I was stressing out. But yet it wasn't really hard getting all reps. Interesting thing was the the first rep in each set felt heavier, and then I would adjust my form and it felt much lighter going up. Something to do with the timing of the concentric push being right in the slot of the stretch reflex at the bottom.


Core, Other and Remedial Work

resting about a minute between sets

Frontsquats
Hands free 135x3, oly style 165lbs x 10

Bent Knee Explosive GoodMornings onto toes
Bar x10, 105 x10

Snatch Grip Behind the Neck Push Press
bar x 10, 95x5, 105x5, 115x5 - holding last rep lockout for 5 secs

Elbows out single arm Dumbell rows
45lbs x3, 55lsb 2x10

Oly Lifts

Warmup with bar - few sets of everything

Powerclean+ 2xHangSquatClean - 89lbs
PowerSnatch + HangPowerSnatch - 89lbs
Powerclean+ HangSquatClean - 109lbs
PowerSnatch + HangPowerSnatch - 109lbs
Powerclean+ HangSquatClean - 129lbs
PowerSnatch + HangPowerSnatch - 129lbs
SquatClean + SplitJerk - 129lbs
PowerSnatch - 129lbs
Powerclean+ HangPowerClean - 155lbs
SquatClean + PowerJerk - 155lbs
PowerSnatch - 155lbs - only pulled to head height - dumped
Powerclean+ HangPowerClean - 175lbs
SquatClean x 2 Misses - 175lbs - dumped forward

PowerSnatch + MidThigh HangPowerSnatch+ HangPowerSnatch - 109lbs x 3 sets

Did some vertical jumps here in between sets on the way to bubbler - as high as normal when fresh...about 8 jumps in all. All were the same height - effortless and explosive! Some old lady commented it must feel good to be able to do that
Makes me wonder if squats and olylifts actually hit the same fibers used in jumping...

Reverse Hypers - BWx15

what is your vertical leap?

?

Out of curiousity why do you do so many warmups/ light sets for your cleans? I'd imagine you'd already be quite warmed up after squats and all your other work.

I'll be waiting for the post where you tell us you can dunk a ball doing a standing vert.

I haven't measured it properly in a while. But I'm guessing in the mid 30s, it is about 2inches lower than the highest I've ever had it at, thanks to all the fat I put on in the last 6 months

But it's slowly climbing back up to that rmak, even though I'm much heavier than I used to be.

crew9 said:

Out of curiousity why do you do so many warmups/ light sets for your cleans? I'd imagine you'd already be quite warmed up after squats and all your other work.

Click to expand...

I do it because I need it, for warming up the joints and setting the groove. There is a difference between general warmup and specific warmup in terms of speed and groove. Trust me I wouldn't try and drop into a full clean without doing some warmups

Olys need good form, so I always start light on them.

is speed/vertical jump still your main goal ccj, or have you shifted focus to oly lifting?

also about the jumps - i can't jump high after heavy squats. I think your conditioning is just really good from your frequent high-volume workouts and whatever else you do.

Interesting re: olys and warmups. Is that a personal thing?

I do my power cleans last, after squats and GMs, and do very few warmups. I don't think I have the greatest form, so I guess it could only help doing quite a few more light ones to get into a groove...

Tagio - I a bit of both at the moment, they sorta go hand in hand actually
If you look the the way Russians train for olys they do a lot of jumpsquats and plyos, sprints etc as well for exlosiveness. Helps the Jerk for sure.
Training pretty similar to throwers at the moment.
So more general GPP rather than strict oly.

yeah perhaps I'm just used to it. Also I find sometimes after doing olys I can jump much higher, even though I'm so tired I can't do olys with my usual heavier weights like in this workout.

Zander1983 said:

Interesting re: olys and warmups. Is that a personal thing?

I do my power cleans last, after squats and GMs, and do very few warmups. I don't think I have the greatest form, so I guess it could only help doing quite a few more light ones to get into a groove...

Click to expand...

It is a personal thing I guess

Always a good idea to rehearse the movemnet. For example before every set of squats I always do one or two fast reps with just bodyweight to set the groove. A smart thing since after a few minutes rest your body can forget how