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coolcolj
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Tuesday 13th June - Cycle 3 Get Lean+Maintain Strength - Week 7 DELOAD - Day 2 - Microcycle 8
Not a bad workout, better than last week, hard but good. Stronger and big jump in work capacity! Extra protein is helping - averaging around 150-180g a day now, up from 120g.
I've been stretching my adductors, by sitting in the bottom of the squat position on stairs and forcing the knee out with with elbows. That has really help my squat and squatclean form. I can open my knees out wider, they no longer ache when I divebomb, and they don't seem to come in when I strain. Probably tight all this time....
Hang powersnatch in warmup circuit didn't hurt my shoulder - sweet! Pecs still real tight on the shoulder dislocates though.
Bodyweight at gym - 210lbs in winter clothing
Workout time - 1.5+ hour
Workout rating - 8/10
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) situp complex on swissball
4) various hops
5) bar complex with 25lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang powerclean, powerjerk, hang powersnatch
Rotating Sets between each exercise
Resting 2-3mins 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, 95x6, 135x6, 185x6
Controlled down explode up in oly shoes - 225x5, 255x3, 285x2
Controlled down, driven up hard - 5.5 mins rest
1) 315lbs x 5 --> last rep hard
2) 315lbs x 5 --> (+2 reps and one extra full set)
3) 315lbs x 4 --> ( last rep hard - one extra set and extra rep too)
Working up nothing felt any easier. No matter how much stronger I get squats always feel heavy to me. But the first set felt somewhat easier than last week. I only expect to hit 4 reps on the 2nd set, but I kept cranking the reps out like a machine! Could have gotten 5 reps on the 3rd set too, but it would have been a grind and I decided to leave some gas in the tank as I have to run in 2 days time. And I tend to get cramps in my VMO if I go balls out a few hours later - maybe I need more magnesium?
Form was much better across the board too, and I stayed more controlled and tighter compared to last week. But I'm blown away by how much my work capacity has jumped up!! Last week I did 1x5, 1x3 and I said I might do 3x5 this week, but I really wasn't that confident that would happen, I just about did it today though! I have the work capacity to go up to 335lbs next week and peak it out once again. It's great when you understand how the CNS works, and you don't have to second guess the volume.
clip of work sets
Right click on link and save as to avoid errors
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_FullSquat315_2x5_x4_13June06.mpg
Cleans
Warmups -
in sneakers Powerclean + Mid thigh HangPowerclean + high hang squatclean 89lbs, 111lbs, 131lbs, 155lbs
in oly shoes - Powerclean + Mid thigh HangPowerclean + high hang squatclean - 175lbs
Cleans are getting easier and form is improving every week. Even in sneakers and with a sh*tty bar. 175lbs on the mid thigh hang powerclean never felt that easy. Should be good for 2 sets next week with 175lbs.
155 and 175lbs sets - I look really bouncey, must be the improved reactivity coming through
Not sure why I jumped forward on the 175 clean, just happened without me thinking.
Right click on link and save as to avoid errors
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_CleanComplex155_175_13June06.mpg
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+45lbs x5, +70 x5, +90 x5
explosive
Rotation 1) Bar + 120lbs x 5 (+5lbs)
Rotation 2) Bar + 120lbs x 5
weight just about right
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 12 (+1 rep)
Lat Machine Situp
warmups - BW x 5 with 3 sec holds at various angles, paused - BWx5, +10lbs x3,
Plate on chest, toes pressed into floor, Paused, explode up
Rotation 1) +35lbs x 6 (+10lbs)
--------------
static stretches for hip flexor/quad, glute, adductor, hammies, calves, back, shoulders, pecs, upper traps/neck and some shoulder dislocates with a wooden staff
Not a bad workout, better than last week, hard but good. Stronger and big jump in work capacity! Extra protein is helping - averaging around 150-180g a day now, up from 120g.
I've been stretching my adductors, by sitting in the bottom of the squat position on stairs and forcing the knee out with with elbows. That has really help my squat and squatclean form. I can open my knees out wider, they no longer ache when I divebomb, and they don't seem to come in when I strain. Probably tight all this time....
Hang powersnatch in warmup circuit didn't hurt my shoulder - sweet! Pecs still real tight on the shoulder dislocates though.
Bodyweight at gym - 210lbs in winter clothing
Workout time - 1.5+ hour
Workout rating - 8/10
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) situp complex on swissball
4) various hops
5) bar complex with 25lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang powerclean, powerjerk, hang powersnatch
Rotating Sets between each exercise
Resting 2-3mins 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, 95x6, 135x6, 185x6
Controlled down explode up in oly shoes - 225x5, 255x3, 285x2
Controlled down, driven up hard - 5.5 mins rest
1) 315lbs x 5 --> last rep hard
2) 315lbs x 5 --> (+2 reps and one extra full set)
3) 315lbs x 4 --> ( last rep hard - one extra set and extra rep too)
Working up nothing felt any easier. No matter how much stronger I get squats always feel heavy to me. But the first set felt somewhat easier than last week. I only expect to hit 4 reps on the 2nd set, but I kept cranking the reps out like a machine! Could have gotten 5 reps on the 3rd set too, but it would have been a grind and I decided to leave some gas in the tank as I have to run in 2 days time. And I tend to get cramps in my VMO if I go balls out a few hours later - maybe I need more magnesium?
Form was much better across the board too, and I stayed more controlled and tighter compared to last week. But I'm blown away by how much my work capacity has jumped up!! Last week I did 1x5, 1x3 and I said I might do 3x5 this week, but I really wasn't that confident that would happen, I just about did it today though! I have the work capacity to go up to 335lbs next week and peak it out once again. It's great when you understand how the CNS works, and you don't have to second guess the volume.
clip of work sets
Right click on link and save as to avoid errors
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_FullSquat315_2x5_x4_13June06.mpg
Cleans
Warmups -
in sneakers Powerclean + Mid thigh HangPowerclean + high hang squatclean 89lbs, 111lbs, 131lbs, 155lbs
in oly shoes - Powerclean + Mid thigh HangPowerclean + high hang squatclean - 175lbs
Cleans are getting easier and form is improving every week. Even in sneakers and with a sh*tty bar. 175lbs on the mid thigh hang powerclean never felt that easy. Should be good for 2 sets next week with 175lbs.
155 and 175lbs sets - I look really bouncey, must be the improved reactivity coming through
Not sure why I jumped forward on the 175 clean, just happened without me thinking.Right click on link and save as to avoid errors
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_CleanComplex155_175_13June06.mpg
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+45lbs x5, +70 x5, +90 x5
explosive
Rotation 1) Bar + 120lbs x 5 (+5lbs)
Rotation 2) Bar + 120lbs x 5
weight just about right
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 12 (+1 rep)
Lat Machine Situp
warmups - BW x 5 with 3 sec holds at various angles, paused - BWx5, +10lbs x3,
Plate on chest, toes pressed into floor, Paused, explode up
Rotation 1) +35lbs x 6 (+10lbs)
--------------
static stretches for hip flexor/quad, glute, adductor, hammies, calves, back, shoulders, pecs, upper traps/neck and some shoulder dislocates with a wooden staff
