Sunday 14th January - Cycle 4 Get Strong+Maintain Weight - Week 7 - Day 1 - Lower 2 Power/Strength/Assistance - Micro cycle 1
I haven't been updating, but the all usual, crap sleep etc. I also had to fill in for someone at my part time job, so that *****ed up my sleep, and added more fatigue to my whole body.
So felt pretty crappy going to the gym, but somehow I was pretty explosive and strong after all that. Ankle and Hip mobility is getting better and better, and so my knees feel so good and strong right now!
Body weight at gym - 217.5lbs
Workout time - 1.75 hours
Workout rating - 8/10
General warm up -
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 full squat at bottom on toes
standing on one leg, balancing, and with eyes shut
1) dynamic stretches and swings, rocking on side of ankle etc
2) back extension x 5 + 6 twisting to each side
3) reverse hypers - BW x 10
4) sit up complex on swiss ball
5) Prone Scorpion - x10 each leg alternating
6) Braced Scorpion under - x8 each leg alternating
8) "hurdle" over and unders x 5 each direction and each type
9) glute bridge x 8
10) various hops, prime times, running in the spot drills
Rotating Sets between each exercise
Resting 2-3mins
Jumps and Hops
Warm up - sets of 2-3 jumps going higher/harder each time
did these in between the warm up sets on squats from bar to 225lbs
a) Speed hops on a 5inch step x 5
rest 1min
a) standing Vertical jump,
b) one step VJ
c) running one legged jump
d) three step VJ
4 sets or so, but only 3 were all out I stopped when I got enough of that achey inflamed feeling in my lower body, I normally get when jumping. So I didn't go to full dropoff/exhaustion. So lower volume than last time, which drained the hell out of me the next day.
Jumps were about the same as last time. Plenty of time for gains later when I have a monster squat and powerclean, then tapering the strength work off and bringing in the jump squats plus depth jumps will do the trick
Full Oly Squats - Oly Shoes - no Belt
warm ups - controlled down, explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x5, 225x4,
in oly shoes - 255x3, 285x3, 315x1, 330x1
330lbs x 8
+15lbs NEW PR !!
WOot! 10 days later, 15lbs extra on the bar and a new PR!!!
Looks like I got my Workout/Recovery frequency dialed in. Damn 15lbs in 10 days is ok with me! Weights were feeling ok on my back, even though none of the warmup sets were any easier than last time.
330lbs didn't feel that good, wasn't sure I'd make it past 5 reps, but somehow I did. 7th rep was hard, I didn't think the 8th would go, but I tried it and made it!
Gives me confidence to up the load 10lbs on my waveload squat workout in 4 days time. Squat must be over 405lbs now, not long to go till double BW.....heck only 75lbs to go till my 405x8, 500lbs squat goal.
video
Right click on video and save first to avoid errors!
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_FullSquatPR_330x8_14Jan06.mpg
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Rotating Sets between each exercise
1-2 mins or so rest between each exercise
Good Mornings onto toes - high bar, sitting back enough for toes to come off the floor - 2 sec pause at bottom and hold at top - oly shoes - controlled - Bar x 5, 95lbs x 3, 135lbs x 3, 155lbs 2x6 (+10lbs) quite hard on 2nd set
Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)
hold at middle and bottom on each rep - 15lbs x 3, 25lbs x 3, 35lbs x 6 (+10lbs)
Toe curls on lying leg curl machine - 10sec stretched hold + 5 reps with with a hold at top, mid and bottom + 5 sec stretched hold - 1 Plate, 2 plates, 3 plates
Sideways situp on hyper bench - BW x 3, Paused - BW x 11 each side (+1 rep)
Reverse Lunge - Bar x 3 each side, 95lbs x 4
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revers hypers - BWx17
lower body, abs and lower back stretches
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