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coolcolj
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Saturday 16th June - Cycle 4 Get Lower Body Stronger + Get Lean - Week 4 - Day 2 - Lower body Strength - Micro cycle 4
Productive workout, but I felt queezy and light headed, energy levels weren't that great.
The Nike Free 5.0 Trainer felt great today on squats, much better than the 7.0 Trainer, and more stable on the single leg work. I didn't notice any compression or give. They even felt great on the hops and the few low jumps I did. I guess eventually I'll train in Free 5.0 Trainers and play in 7.0 Trainers
Single leg kneeling were pretty good today, even my right leg was pretty stable. Flexibility and mobility improvements, along with stronger hamstrings made the squats feel much better comfort wise today. I've been doing a lot of glute brides for 15 reps everyday, just before I go to sleep, that also probably helps too.
Even my old right ankle injury is finally healing up inside, stretching the crap out my right calf doesn't bother it as much as it used to, which improves my ROM and in turn that bothers it even less.
Bodyweight at gym down a whopping 4lbs from this time last week!
Body weight at gym - 199lbs in winter clothing
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) standing Side leg raise x 8 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) hurdle over and unders x 5 each direction and each type
4) Prone Scorpion - x10 each leg alternating
5) Lying on back Scorpion under - x10 each leg alternating
6) Single Leg SLDL mobility walk
7) glute bridge x 15
8) back extension x 4 + 4 twisting to each side
9) sit up complex on swiss ball
10) single leg kneeling deadlift 3x3 each side
11) Cossack side to side lunging 2x10 each side
12) scapular pushups against a bench - BW x 10
13) Behind-the-Neck Band Pull-Aparts x 10 + band dislocates x 10.
with green jumpstretch band held full length, then 3/4 length for 2 sets
14) various hops
Hops
did these just before the first few warmup sets of squats
3 inch step speed hops x5, rest 10 secs side to side speed hops x5 - 4 sets total
3 low jumps, only jumped 12 inches up or so.
Full oly Squats - Nike Free 5.0 Trainer shoes - no Belt
warm ups - controlled down, powered up - frontsquat, rerack, rest 30secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3, 165x3, 195x2
backsquat - bar x4, 95lbs x4, 135x4, 165x4, 195x3, 225x3
controlled down, powered up- 4.5 mins rest
1) 255lbs x 5
2) 265lbs x 5 ---> in oly shoes
3) 275lbs x 5 (moderately hard strain on last rep )---> in oly shoes
Did a 3 set ascending wave, so average load is the same as the 265lbs 3x4 I did last week, but 3 extra reps total. 255lb at first didn't feel all that easy, so it was a bit nerve racking increasing the load each set. 275lbs felt fairly heavy on back, been a while since I have had that much weight on my back, but I got em up ok, even though it didn't feel like I would make it past the 3rd rep. That gives me a lot of confidence
The lighter warmup sets felt much lighter and solid on my back, and I'm lowering my squats a lot easier these days, it just feels smoother , like there is less resistance from tight muscles or something. Things are looking up.
Although my hip flexors were tensing up quite a bit, especially my left side which gets quite achey, dunno what's up with that. Maybe because I do stretch em a lot everyday now.
---------
Good Mornings onto toes - high bar - oly shoes
2 sec pause at bottom and hold at top on toes
BW x3+3, Bar x 3+3 more each side split leg style, 95lbs x 3
just some light set - solid and snappy
Strict Oly style Snatch Grip Deadlifts - oly shoes - no belt
warmups - powered up, controlled down pause on floor - reps - 111lbs x2, 141lbs x 2, 171lbs x 2
explosive up, controlled down pause on floor
1) 191lbs x 4 (+10lbs)
2) 191lbs x 4
no hook grip today as my left thumb has a cut. Grip was a bit iffy, even though I only went up 10lbs from last week and my grip was solid then. I think my thumb along with my inflamed hands didn't help. Pretty powerful anyway. Hamstrings were hammered in a good way, and they get a solid stretch at the bottom of each rep.
Deadlifting in winter, especially snatch grip style is a bitch, when your hands are dry and inflamed! Will stay at this weight for a bit until grip gets better.
---
Cooldown and stretches
pullup stretched holds - some warmups and then BW 2x15 sec holds with feet partially on the floor - stretch lats and unload the spine/lower back
lower body stretches and some upper body ones
Productive workout, but I felt queezy and light headed, energy levels weren't that great.
The Nike Free 5.0 Trainer felt great today on squats, much better than the 7.0 Trainer, and more stable on the single leg work. I didn't notice any compression or give. They even felt great on the hops and the few low jumps I did. I guess eventually I'll train in Free 5.0 Trainers and play in 7.0 Trainers
Single leg kneeling were pretty good today, even my right leg was pretty stable. Flexibility and mobility improvements, along with stronger hamstrings made the squats feel much better comfort wise today. I've been doing a lot of glute brides for 15 reps everyday, just before I go to sleep, that also probably helps too.
Even my old right ankle injury is finally healing up inside, stretching the crap out my right calf doesn't bother it as much as it used to, which improves my ROM and in turn that bothers it even less.
Bodyweight at gym down a whopping 4lbs from this time last week!
Body weight at gym - 199lbs in winter clothing
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) standing Side leg raise x 8 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) hurdle over and unders x 5 each direction and each type
4) Prone Scorpion - x10 each leg alternating
5) Lying on back Scorpion under - x10 each leg alternating
6) Single Leg SLDL mobility walk
7) glute bridge x 15
8) back extension x 4 + 4 twisting to each side
9) sit up complex on swiss ball
10) single leg kneeling deadlift 3x3 each side
11) Cossack side to side lunging 2x10 each side
12) scapular pushups against a bench - BW x 10
13) Behind-the-Neck Band Pull-Aparts x 10 + band dislocates x 10.
with green jumpstretch band held full length, then 3/4 length for 2 sets
14) various hops
Hops
did these just before the first few warmup sets of squats
3 inch step speed hops x5, rest 10 secs side to side speed hops x5 - 4 sets total
3 low jumps, only jumped 12 inches up or so.
Full oly Squats - Nike Free 5.0 Trainer shoes - no Belt
warm ups - controlled down, powered up - frontsquat, rerack, rest 30secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3, 165x3, 195x2
backsquat - bar x4, 95lbs x4, 135x4, 165x4, 195x3, 225x3
controlled down, powered up- 4.5 mins rest
1) 255lbs x 5
2) 265lbs x 5 ---> in oly shoes
3) 275lbs x 5 (moderately hard strain on last rep )---> in oly shoes
Did a 3 set ascending wave, so average load is the same as the 265lbs 3x4 I did last week, but 3 extra reps total. 255lb at first didn't feel all that easy, so it was a bit nerve racking increasing the load each set. 275lbs felt fairly heavy on back, been a while since I have had that much weight on my back, but I got em up ok, even though it didn't feel like I would make it past the 3rd rep. That gives me a lot of confidence
The lighter warmup sets felt much lighter and solid on my back, and I'm lowering my squats a lot easier these days, it just feels smoother , like there is less resistance from tight muscles or something. Things are looking up.
Although my hip flexors were tensing up quite a bit, especially my left side which gets quite achey, dunno what's up with that. Maybe because I do stretch em a lot everyday now.
---------
Good Mornings onto toes - high bar - oly shoes
2 sec pause at bottom and hold at top on toes
BW x3+3, Bar x 3+3 more each side split leg style, 95lbs x 3
just some light set - solid and snappy
Strict Oly style Snatch Grip Deadlifts - oly shoes - no belt
warmups - powered up, controlled down pause on floor - reps - 111lbs x2, 141lbs x 2, 171lbs x 2
explosive up, controlled down pause on floor
1) 191lbs x 4 (+10lbs)
2) 191lbs x 4
no hook grip today as my left thumb has a cut. Grip was a bit iffy, even though I only went up 10lbs from last week and my grip was solid then. I think my thumb along with my inflamed hands didn't help. Pretty powerful anyway. Hamstrings were hammered in a good way, and they get a solid stretch at the bottom of each rep.
Deadlifting in winter, especially snatch grip style is a bitch, when your hands are dry and inflamed! Will stay at this weight for a bit until grip gets better.
---
Cooldown and stretches
pullup stretched holds - some warmups and then BW 2x15 sec holds with feet partially on the floor - stretch lats and unload the spine/lower back
lower body stretches and some upper body ones
