26th July LowerBody 1 workout - Speed Strnegth

[coolcolj]

Saturday 26th July - Phase 1 - Week 5 - Day 1 - Lower Body 1- Speed Strength

Decent session, but dragged on a bit, again lack of sleep last night, felt queezy too.

Workout Rating - 8/10
Workout time - 2 hours

Midthigh Hang PowerCleans

Warmups -
CleanGrip JumpShrug - Bar x5
SnatchGrip JumpShrug - Bar x5
Midthigh Hang PowerSnatch - Bar x5
Midthigh HangClean + 2 Powerjerk + 3 SplitJerk - Bar
Midthigh Hang PowerSnatch - Bar x6
Midthigh Hang PowerClean - 89lbs x3, 111lbs x 3

Rest - 2 to 3mins

Midthigh Hang PowerClean - Deadlifted off platform -
Wave Loading
Wave 1 - 131lbs x 3, 151lbs x 2, 165lbs x 1
Wave 2 - 141lbs x 3, 161lbs x 2, 175lbs x 1
Wave 3 - 151lbs x 3, 171lbs x 2, 185lbs x 1, rest 10sec then 185lbs x 1 New PR!!

Damn I exploded the bar so high on the 185 that it scapped my chin, I didn't think I'd get it. First time I've ever hang power cleaned 185 from the mid thigh! I did it twice just to make sure of this


Full Olympic Back Squats - RAW + Green Bands

Green Bands kicking in halfway up - cinched around 80lb dumbells
Band tension - about 120-130lbs up top

Farmers walk to squat rack - 80lbs dumbells - 30metres

Warmup sets - Bar x5, 45+bands x 3, 135+bands 2x3, 185+bands 2x2, 205+bands x1
Tempo 10X0 - Rest 1min

225lbs+bands 3x2

Complex - rest 1.5min between each
1) 260lbs+bands 3x2
2) Jumpsquats 25lbs 3x3 - 10 sec ISO hold at the start - quarter squat

Did 2 vertical jumps after the 2nd and 3rd complex on the way to the bubbler - same height as when fresh!

155lbs+bands x 5, rest 10 sec, x5

Farmers walk back to dumbell racks - 30metres 80lb dumbells.


Core and Remedial Work

Alternating between hypers and abs - 1mins rest

Hyper Back extensions - collar to collar snatch grip in hands - 10lb plates (explosive) - Tempo 11X0
Warmup - BWx5
90lbs 2x10

45 degree Incline Situp until torso is 90 degrees to thighs + Russian twists to each side - holding plate with oustretched arms in front - controlled tempo
12.5lbs 2x10

Reverse Hypers - BWx12

 

[Lord_Suston]

very nice but a lot of sets, How does that wave regiment work for you??? Seems like it primes your cns for max load while warming up the muscle for max contraction? if you don't mind go through the routine bit by bit to explain goals and parameters of training this way. I am interested in oly lifting now for explosive strength.

 

[PolishHammer1977]

I see your vert is stabilizing with the added weight.

 

[coolcolj]

very nice but a lot of sets, How does that wave regiment work for you??? Seems like it primes your cns for max load while warming up the muscle for max contraction? if you don't mind go through the routine bit by bit to explain goals and parameters of training this way. I am interested in oly lifting now for explosive strength.

Well I don't really count the warmup sets, so if you take those away then it's not as much as it looks, plus I'm loading up now so volume is what I want now, but volume will rise over the next 3 weeks
The thing is I'm not even all that sore now, except my traps and calves. WHen I do olys from the mid thigh , you really have to fully extend and pop up the traps and calves - good for form from that point of view

Well Wave loading really works well on olys, basicly it fires up the CNS. The heavier single at the end of the first wave makes the triple at the start of the next wave feel lighter and so on.
Because it does push your CNS into overdrive you should only use it for one exercise per week or else your gonna really smack yourself up. You can use higher reps as well ie 7/5/3 waves for say squats or something or 6/4/2 etc. Usually 3 waves is the max you'd want to do. You can also do 2 step waves ie 6/1 or 5/3 etc. going up weight each set of waves. The 2nd and third waves will be near Rep max or above it.

As far as what I did with the squats - well the bands make you explode harder, and they stop the bar coming off your back.
Now I did 3 sets at about 60% 225 3x2. This serves as a workout for speed and warmup for the main complex.

here I do about 70% 260lbs, then when I hit the jumpsquats I jump higher because of the fact my CNS is prepared for the load of 260lbs (and the bands making the top harder). Also the 10 sec isometric hold I do in the quarter squat position before doing the jumpsquats also makes the jumpsquats faster - isometrics improve following dynamic movements. Now the fact I also did vertical jumps after each complex makes things interesting - I now have a 3 step wave of exercise at different speed levels each making each other faster -

1) moderate speed - 260lbs Squats+bands
2) fast - jumpsquats with 25lbs
3) maximal speed - vertical jumps
repeat
each movement leaves an imprint in the CNS - the squat make the jumpsquat feel light and so you spring up effortlessly. The weighted jumspquats make vertical jumps feel the same, the vertical jumps make the squats go faster and so on.


quote - from Poliquin at Tmag

Getting back to wavelike loading, this system was shown to me by former Canadian national weightlifting coach Pierre Roy who was, undoubtedly, one of the brightest men I've met in the field of strength development. Wave loading is based on the principal of post-tetanic facilitation. Athletes will find that the hardest wave is the first one, while the succeeding ones are easier to perform.

The following 3-2-1 wave-loading program (exceptional for athletes seeking greater relative strength) sample is for an individual who can do a 300-pound front squat:

Wave 1

1) Three reps at 270 pounds
2) Four-minute rest
3) Two reps at 285 pounds
4) Four-minute rest
5) One rep at 300 pounds

Wave 2

6) Four-minute rest
7) Three reps at 272.5 pounds
8) Four-minute rest
9) Two reps at 287.5 pounds
10) Four-minute rest
11) One rep at 302.5 pounds

If successful, proceed to the third wave.

Wave 3

12) Four-minute rest
13) Three reps at 275 pounds
14) Four-minute rest
15) Two reps at 290 pounds
16) Four-minute rest
17) One rep at 305 pounds

If successful, proceed to the fourth wave.

Wave 4

18) Four-minute rest
19) Three reps at 277.5 pounds
20) Four-minute rest
21) Two reps at 292.5 pounds
22) Four-minute rest
23) One rep at 307.5 pounds

Note: Most people will do two waves—maybe a third one on an exceptional day—but it takes athletes truly gifted for strength development four waves to reach their maximal load for the day.

The following 7-5-3 wave-loading program (suited for athletes in combative sports interested in moving up in weight class) sample is for an individual who can do a 350-pound incline press:

Wave 1

1) Seven reps at 280 pounds
2) Four-minute rest
3) Five reps at 295 pounds
4) Four-minute rest
5) Three reps at 315 pounds

Wave 2

6) Four-minute rest
7) Seven reps at 282.5 pounds
8) Four-minute rest
9) Five reps at 297.5 pounds
10) Four-minute rest
11) Three reps at 317.5 pounds

Note: Regardless of the strength profile of the athlete, two waves will suffice at this intensity zone.

I see your vert is stabilizing with the added weight.

I must admit I don't feel my weight anymore, I just feel powerful.
I'm pretty damn heavy compared to where I was before and I don't really notice it now, when I get leaner, and hit the plyos it's gonna be scary

 

[dood]

Do you think it will be too much to so the wave loading on squats and bench? I only squat heavy every other week. i did it on squats today and I liked it alot.

 

[coolcolj]

well only way to find out is to experiment - everyone is different, but I wouldn't do it longer than 4 weeks, like they say everything works, but not forever

remeber your hitting near or above Rep max weights, so sooner or later your gonna go weaker from the CNS shutdown

 

[Lord_Suston]

can't give karma right now but thanks for the explaination

 

[coolcolj]

no problemo