Sunday 25th March - Cycle 4 Get Lower Body Strong + Get Lean - Week 6 DELOAD - Day 1 - Lower 2 Power/Strength/Assistance - Micro cycle 1
Kinda crappy workout, didn't feel that good. Never as fresh on this workout vs Thursday. Progress on squats seems to have stagnated. Might have to drop the volume on Thursday to one squat work set after this deload week. Good timing on the deload as well....
Bodyweight down 1.5lbs from this time last week
No longer stretch the hammies, the paused Good mornings and dynamic stretches take care of that
Body weight at gym - 205lbs
Workout time - 1.25 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) standing Side leg raise x 8 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) Prone Scorpion - x12 each leg alternating
4) Braced Scorpion under - x8 each leg alternating
5) "hurdle" over and unders x 5 each direction and each type
6) glute bridge x 8
7) back extension x 4 + 4 twisting to each side
8) sit up complex on swiss ball
9) Single Leg SLDL mobility walk
10) 40lb bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
11) various hops, prime times, running in the spot drills, low 6 inch altitude drops and depth jumps
Rotating Sets between each exercise
Resting 2-3mins
Jumps and Hops
Warm up - a set of 5 speed hops on a 3inch step, then a set of 2 standing 2 handed 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 9 inch step x 5
rest 30secs
a) standing Vertical jump
b) one step VJ
c) 3 step vertical jump
2 hard sets total. Didn't do any running one leg jumps as my speed just wasn't there. Jumps were about the same, standing Vj maybe up a bit, but 3 step VJ is finally up, hard to tell exactly, but at least half an inch. Could get the lower ceiling in the raised area to eyelid level, used to be eyebrow level.
Pretty explosive even though I didn't feel that good.
Clean grip Front Squat + Full Back Squats - sneakers - no Belt
warm ups - controlled - frontsquat, rerack, rest 30secs, backsquat
frontsquat - 95lbs x3, 135x2, 185x2, 225x3
backsquat - 95lbs x 3, 135x3, 185x3, 255x3, 285x1
Full Back Squat - controlled
1) 295lbs x 7 (+10lbs)--> hard strain on last rep
Felt harder, don't think I could have done 2 sets of 7 like in other workouts, so progress is slipping down.
video of the 295lb squat set
right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FullSquat_295x7_25March07.mpg
Power Cleans - in sneakers
Powerclean + 2 High Hang powercleans - warmup with bar
135lbs, 140lbs, 145lbs
used metal plates. 145lb set was kinda hard
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Good Mornings onto toes - high bar - oly shoes
warmups - BW x5, Bar x 5, 95lbs x 3, 145lbs x 1
Down to parallel, 3 sec pause at bottom and hold at top on toes
145lbs x 5 (+5lbs)
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lower body, and some upper body stretches.
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