9/14 Bacl/traps + plyos/cardio

[Lord_Suston]

9/14 Back/traps + plyos/cardio

Getting into the swing of things. Had a great night sleep and took Devastations advice and mentally rehearsed my workout a few times. Today Was focused on Speed and explosive force.

PowerCleans starting it off right, 115x3, 135x3, 145x3, 155x3, 165x3, 175x3, All sets were really easy, made a small adjustment to last half of pull and getting more than enough acceleration

Pull-ups 3x5 with BW, Pause for one sec at bottom and pull as hard as I could up, actually left the bar a few times

OVerhand rows 35 with 155 done explosively no body sway reset from ground each rep

Chin-ups 3x5 BW just like pull-ups, nice and easy

Yate's row dones explosively 3x5 with 155 very easy, but sweating all over the place

Powerstair simulation 3x5 with only 5 sec rest between sets; 155lbs, was hurting on this one

Rested 5 minutes and started plyos/cardio
6x15m high knees
8x15m of carioce
8xm 15m back-pedal to 15m front sprint
6x20m cut runs right
6x20m cut runs left
2x (15m-15m-15m-15m) shuttle runs, three full 180 degree turns

about 5 sec breaks between each rep, and about 30 sec break between excercises. Felt great but am very tired and need more wind

 

[PolishHammer1977]

SOLID

 

[t3c]

nice man

when we all get together again i think its going to be interesting to see how everyone has progressed since our last big training day

 

[PolishHammer1977]

ladders?

 

[Lord_Suston]

two days later

 

[kingc_79]

nice workout man......i like all the plyo work ya been doin. is it helpin ur speed out? and whats diff in yates rows from reg rows?

 

[Lord_Suston]

Yate's is an underhand grip and you bend at a 45 degree angle.

I think my speed is gonna increase dramatically, nothing is done over 40m and most is 15-20m to get my staring strength up. But time will tell, although I always notice that I heal faster when doing ply/cardio in short and intense bursts

Hammer ladders will be done tues. I am trying for max strength and explosive strength

 

[kingc_79]

thanks...guess thats what i shouldve been callin the rows i do on upper day then.lol. never knew. i'm thinkin of startin plyos myself soon. ya got any ideas on how i should start.

 

[Lord_Suston]

thanks...guess thats what i shouldve been callin the rows i do on upper day then.lol. never knew. i'm thinkin of startin plyos myself soon. ya got any ideas on how i should start.

Start off by accessing you problems in your lifts, My squat is strong once I get to parallel, the only problem is I al;ways go abou4-6inches below so I get stuck because I am not moving fast enough, So I choose short sprints to help with the stretch reflex and explosive power. ALso I try highknees to make flexable hips, my knees come up past my belly button. You might want to try something light like that on DE lower

 

[kingc_79]

thanks man...may try that...i know my hips need some flexability and my upper inner thighs....i can feel those when i dead real nice. my hips and hams need work constantly.

 

[thebrute]

i guess i better get to reading that article then...my DE workout is tommorrow. awesome workout!! tb

 

[Lord_Suston]

King: I will be adding weight each workout but at about half the ratr of my heavy days to make sure I don't overload the weight and slow down. I want max speed, I mean really terrifying speed and explosive power

The Brute- thanks bro, I have been reading many articles on top athletes in powerlifting, olympic lifting, and sports a major composition is speed training