Tuesday 6th June - Cycle 3 Get Lean+Maintain Strength - Week 6 DELOAD - Day 1 - Microcycle 8
Workout didn't go as well as I thought. Felt queezy like last week, not sure what's up with that. At least I've gotten stronger.
Bodyweight at gym - 208lbs in winter clothing
Workout time - 1.5+ hour
Workout rating - 7/10
General warmup -
20sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow fullsquat at bottom on toes
1) dynamic stretches and swings, rocking on side of ankle etc
2) back extension BWx5 + 4 twisting to each alternate side
3) reverse hypers - BWx9
4) situp complex on swissball
5) adductor/hammie stretch into back tumbells x9
6) usual bar complex with 30lbs
7) various hops
Rotating Sets between each exercise
Resting 1-2mins on warmups
Full Squats - high bar, medium stance - Oly Shoes - no Belt
warmups - Explosive in sneakers, first 3 reps more controlled down, then the rest divebombed - BWx8, BARx8, 95x5, 135x5, 185x5
Controlled down explode up in oly shoes - 225x5, 235x3, 295x2
Controlled down, driven up hard - 5 mins rest
1) 315lbs x 5 (+1 rep) --> last rep hard, close to failure
2) 315lbs x 3 --> very hard
Well I'm stronger even though I last squatted 9 days ago, and over-reached last week. But squats did not feel good today, and my form was not controlled and tight. Even though the 2nd set felt light on my back I dropped off real fast, big drop in work capacity!
Seem harder without doing the jumps at the start of the workout like in previous workouts, and the complexing em with cleanpulls and leg curls seem to give me more rest too and fire me up. I wasn't powering up the weights as fast. Sh*tty bar made it harder too, curved in so many angles, felt like a see-saw on my back, arms working hard to hold it steady
Anyway will stay here until I get my work capacity back up so I can nail at least 3 sets of 5. May take a while by the look of things, but when the deload kicks in, who knows I just may get 3x5 next week
Then up to 335lbs, and approaching PR territory. Would like to get to 435x5, which will give me enough strength to powerclean 325lbs and powersnatch 250lbs without much dip. While getting my bodyweight down to 190lbs or under which will be the tricky part....
clip of both sets
Right click on link and save as to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FullSquat315x5_x3_6June06.mpg
Cleans
Warmups -
in sneakers Powerclean + HangPowerclean + high hang squatclean 89lbs, 111lbs, 131lbs, 155lbs x 2 sets
in oly shoes - Powerclean + Hang Powerclean - 175lbs
just the warmups done between the sets of the squat warmups. I could tell my strength is up from the hang powerclean with 175lbs, comfortable and quick. I'm not good at em and a couple of months ago 155lbs was hard. Even with the crappy bar that doesn't spin well and is curved in various angles that makes it hard to hold... All sets were nice and crisp.
Rotating Sets between each exercise
Resting 1min on warmups and 2 mins between each exercise on work sets
Chest Supported 45 degree T-Bar Rows - Overhand grip
warmups - explosive - Bar x8, Bar+25lbs x5, +45 x5, +70 x5, +90 x3
explosive
Rotation 1) Bar + 115lbs x 5
Rotation 2) Bar + 115lbs x 5
couple of months ago this weight was hard and slow. Today it was strength speed work, blasted the weight up fast enough to rattle and smack the plates hard! Nice to get away from ISO holds at the top too, started dreading em....
Dip Shrugs
Warmups - lockout hold x 10sec + 4 reps, BW 2x5, +10lbs x5
slight hold at top
Rotation 1) BW+25lbs x 12
Rotation 2) BW+25lbs x 11
2nd set was a lot harder.
Lat Machine Situp
warmups - BW x 5 with 3 sec holds at various angles, paused - BWx5, +10lbs 2x5, +25x3
Plate on chest, toes pressed into floor, Paused, explode up
Rotation 1) +25lbs x 6
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static stretches for hip flexor/quad, glute, adductor, hammies, calves, back, shoudlers, pecs, upper traps/neck and some shoulder dislocates with a wooden staff
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