Wednesday 12th July - Cycle 4 Get Lower Body Stronger + Get Lean - Week 2 - Day 1 - Power and Light Lower/Upper Prehab-Rehab - Micro cycle 5
Pretty warm today, and a good workout, although I was feeling sleepy and dragging at the end. Was sore for the last few days and just like magic, I felt good today, legs and hips felt nice and loose. Just lacked sleep though...
Things are going well anyway, my bodyweight is back down, I'm stronger, things are feeling light/easier in my hands, on my shoulders and to a lesser extent on my back. Plus my jump is steadily climbing up!
Body weight at gym - 197.5lbs in partial winter clothing
Workout time - 1.75+ hours
Workout rating - 7.5/10
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 - x8 each leg alternating
5) Lying on back Scorpion under - x8 each leg alternating
6) Single Leg SLDL mobility walk
7) scapular pushups against a bench - BW x 10
8) 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
9) various hop patterns
10) 45lb oly bar complex - slow clean pull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 4 reps each, 3 on presses and jerks
Rotating Sets between each exercise
Resting 3mins
Jumps and Hops
Warm up - a set of 5 speed hops on a 3inch step, rest 30secs, a set of 5 side to side speed hops, rest 30 secs, short running on the sport into prime times, rest 30secs, easy running one legged jump
then a set of 3 altitude drops off 6 inches
repeated but with 1 drop and 2 depth jumps in place of the altitude drops, off the same 6 inch height
then 3 sets but with 2 vertical jumps in place of the depth jumps, going higher and harder each successive set
on last 2 running one leg jumps - I rebounded straight into a 2 legged jump upon landing
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1) a set of 5 speed hops on a 9 inch step,
rest 1 min
10 sec rest between each jump
a) standing VJ
b) one step VJ
c) 2 step VJ x 2
for 2 sets total - except I didn't do any speed hops the 2nd time around
Overall jump up an inch! First set's one step jump I just touched the fire exit ceiling like my best jump from last time, but on the 2nd set I was at least an inch past the ceiling. So my jump is now equal to my current best at the gym, but standing vertical jump is still an inch lower, 1.5 inches off the ceiling.
2 step jump was crap though...
All jumps felt pretty good, landings were stable and solid, bam I lock up like that. Added back prime times in my warmups and they feel much better, ankle/calves is stiffer and stronger.
Anyway it's pretty clear now, when I get stronger in my squats, I jump higher... especially when you consider I didn't do anything jumping or cleans since 2 weeks ago...
Power Cleans - in Nike Free 5.0 shoes
Powerclean + High Hang powerclean + push press - 89lbs
Powerclean + 2x(High Hang powerclean + power jerk) - 89lbs
Powerclean + High Hang powerclean + 2 x power jerk - 99lbs
Powerclean + 2 High Hang powerclean - 139lbs
Powerclean - 155lbs x 2
Powerclean - with 15 secs reset between each rep
165lbs 2x3
Power jerks felt much lighter supporting it above, so I increased the load for the 2nd set to 99lbs. Will slowly go up as needed, no rush.
Power cleans also feeling much lighter on my shoulders, and they were nice and snappy. I added an extra rep on each main set. Will go up in weight next week and drop back to 2 reps per set. Well considering I can do 275lbs 2x7 on full squats, I should be able to do 175lbs for reps as well. Which is 63% of my squat numbers, so I will probably just use 60-65% of my squat number I can do for 6-7 reps from my other workout from now on.
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Rotating Sets between each exercise - one upper and then one lower
Resting 2-3mins
Wide stance hip back Full squats - high bar - in Nike Free 5.0 Trainer shoes - no belt
warm ups - BW x 8, Bar x 8, 135lbs x 8, 185lbs x8, 225x5 sec support, 225x3
semi-explosive
235lbs x 11 -->(+10lbs -1rep) moderately hard strain on last rep
Still hard and kinda heavy on my back, but less so. I would like to eventually get these up to 315lbs for at least 12 reps. That will put my 1RM around 455lbs as per my goal. Seeing as I can normally powerclean whatever I can squat for 14 reps, then I should be cleaning 295lbs. That would mean my powerclean is around 215lbs right now. Best was 245lbs when I could squat 385lbs, a squat gain of 45lbs needed to reach there, so my current fullsquat 1RM is probably around 340lbs. Seeing as I can squat 275lbs for 8 reps based on the last workout, the rep calculator agrees with me. That's 1.75x bodyweight.
So I would probably be able to powersnatch 155lbs with a high catch, and using that with my vertical jump formula and my 197.5lb gym bodyweight -->
155 divided by 197.5 = 0.7848
0.78 x 39.5 = 31
So my standing vertical jump = 31 inches which is right on the money based on my jumping today
One step jump = 34 inches I think
Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom) - hold at middle and bottom on each rep - BW x 4, +30lbs x 8 (+5lbs -3 reps)
Toe curls on lying leg curl machine - BWx20, 1plate x4, 2plates x8
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Seated pulley rows to stomach with a hold against the body
20kg x 4, 25kg x4, 35kg x10 (+2 reps)
Closegrip Pushup plus on small medball on bench x 10, on floor x4,
on medball x 15 paused
pullup stretched holds - angled grip - slighter wider than shoulder width, feet slightly on floor - BW x 15 secs + 5 scap shrugs
Feet off the floor - BW x 15 scapular shrugs + 15 sec stretched hold
Dip shrugs BW x 10sec hold + 5, bah forgot to do the main set....
Dumbbell curls - hold at parallel position on the way down - 4kg x 6, 15lbs x8, 25lbs x8
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Cooldown and stretches
lower body stretches and some upper body ones
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