Tuesday 27th February - Cycle 4 Get Lower Body Strong + Lean up - Week 2 - Day 1 - Lower Strength - Micro cycle 2
Not the best of workouts, squats felt hard, but cleanpulls were strong.
Body weight at gym - 210lbs
Workout time - 1.5 hours
Workout rating - 7/10
General warm up -
15sec 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
1) dynamic stretches and swings
2) back extension x 4 + 6 twisting to each side
3) sit up complex on swiss ball
4) standing side leg raise x 8 each side
5) Prone Scorpion - x12 each leg alternating
6) Braced Scorpion under - x10 each leg alternating
7) hurdle over and unders x 5 each direction and type
8) various hops
9) 40lb bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
10) glute bridge x 8
Rotating Sets between each exercise
Resting 2-4 mins
stiffed armed Clean Pulls - hook grip - in sneakers - no belt
Bar dropped - with a 5 sec reset between each rep - 155lbs x 2, 243x2, 293lbs x 2, 337lbs x 2
Bar dropped - with a 10 sec reset between each rep
1) 375lbs x 2
2) 375lbs x 1 --> really hard and shoulders rounding forward
Really surprised with these, I haven't pulled any weights in a long time. Yet my upper body wasn't feeling overloaded. Pretty strong, I know last year I would not have clean pulled more than 275lbs without breaking form, and getting pulled forward, thank you paused squats and good mornings!
These were harder on the lower back than clean deadlifts because the bar is further away lined up on the base of toes like how I do a clean, felt more like squat with the bar in the hands. I managed to stay upright without keeling over, and got good bar speed into the shrug. Form seemed ok, but I didn't take any vids. And in sneakers too, pretty stable.
293lbs felt good, I could probably clean this if I had balls and good technique to get under the bar
But will be a while before I can powerclean it. 337lbs felt Ok, still some speed.
373lbs was more like a upright clean deadlift with a power shrug. First set was good, 2nd felt really hard, pecs aching as my shoulders rounded forward damn big dropoff, thanks to the paused squats.
I don't think I could deadlift much more than 455lbs in the same strict style, but with bar closer to shins right now anyway.
Full Oly Squats - Sneakers - no Belt
warm ups - controlled down, semi-explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x4, 225x4, 275x2, 315x1, 315lbs x 1, rest 3 mins, 315 x 1
2 sec pause at bottom
1) 275lbs x 4
2) 275lbs x 4
3) 275lbs x 4 --> hard strain on last rep
Squats felt hard and heavy, maybe the powercleans I usually do fire me up. I didn't warmup that well either, big jumps, thought the cleanpulls would help with the warmup. Maybe the cleanpulls tried me out more than I realise.
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split leg Good Mornings - narrow split - high bar - sneakers - no belt
warmups - bar x 5 each side
controlled, paused at bottom, left side first
100lbs x 6 each side x 2 sets (+5lbs) except right side on 2nd set only 5 reps...
reps are too high, form breaking down and set time way too long. Will drop these to 4 reps each side and alternate legs like my reverse lunges.
Miscounted reps on 2nd set for right side.
here is a long video of both sets. Still playing around with foot placement.
I move a bit on the first leg of each set, might end up doing em like my reverse lunges by stepping back wide and GM'ing forward again.
Right click on link and save first to avoid errors
http://www.members.optushome.com.au...leg_GoodMorning_paused100_x12_x11_27Feb07.mpg
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