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coolcolj
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Monday 6th September - Cycle 2 Get Lean+Maintain Strength - Week 6 - Day 1 - Lower 1 - Microcycle 2 - workout 1
I was scared I'd lose strength, because diet has been really bad the last 5 days, semi-starving myself in the mornings. But that doesn't seem to have happened fortunately. But I'm not getting leaner though.. waist still 38.5 inches...
Well I banged out PRs all round today. It seems that I have been neglecting lower body speed work for far too long. Thus the plateau on the fullsquat for a long period of time, but I've finally gotten past it, after starting reactive squats a few weeks back
Will do my ISO stretches tommorrow
Bodyweight - 223lbs in winter clothes and shoes
Workout Rating - 8.5/10
Workout time - 2.25 hours or so
Warmup
1) Twisting Back Extensions - BWx6 normal, and 6 twisted to each alternating sides.
2) Incline situps x6 + 6 with Russian twists to each side at the top - arms held outstretched
3) Alttitude drops - did some drops from 6,12 and 18inches in between the warmup sets of the main lifts
4) Cleans - did these in rotation with the squat warmup sets
Hang PowerClean + HighHang SquatClean + 2 PowerJerks - Bar x 2sets
Hang PowerClean + HighHang SquatClean + 2 PowerJerks - 89lbs x 2sets, 109lbs x 2sets
Hang PowerClean + HighHang SquatClean + PowerJerks - 155lbs x 2sets
Rotating between each exercise
rest - 1.5-2 mins for warmups. 3-3.5 mins between each exercise after warmups.
Full Oly Squats - in Oly Shoes - RAW
Warmup sets - alternating between back and frontsquats up to 255lbs - Bar x8, 95lbs x5, 135x5, 185x5, 225x5, 255x3, 285x2, 315x1, 345x1
FrontSquats - Bar x5, 95x5, 135x5, 185x3, 225x2, 255x1
rested 5-6 mins between each attempt
Rotation 1a) 375lbs x 1 New PR!! +10lbs
Rotation 1b) 395lbs x MISS --> stuck at sticking point
Rotation 1c) 385lbs x 1 New PR!! +20lbs
96% of (85%BW+Session max) dropoff
Rotation 2) 355lbs x 1
Rotation 3) 355lbs x 1
Rotation 4) 355lbs x 1
Rotation 5) 355lbs x 1
Rotation 6) 355lbs x 1
Rotation 7) 355lbs x 1 --> strained hard
Well I finally nailed 385lbs. Did it in 3.667 secs pretty close to optimal. But got buried by 395lbs, amazing what a different 10lbs makes! I strained 385lbs pretty good too, so I think the reactive squats do help, even though I've only done a few sesssion of them. I can see why, since they are divebombed and reversed at my sticking point. I felt solid power going up, something I hadn't had since the beginning of the year.
Form was really good all round too, lowered under control and I was able to stay upright and lock up tight on the way up - heavy frontsquats from last microcyle help.
Strained hard on the last single so decided to call it a day, felt like I would have failed the next one.
Reactive Speed Back Squats
Reactive style - I dive bomb down and pull my feet a little, reversing at the 90 degree position, non-lock at top
About 72% of (85%BW+1RM)
Rotation 2) 225lbs x3
Rotation 3) 225lbs x3
Rotation 4) 225lbs x3 --> slow reversal
Clean Deadlift - RAW - HookGrip
Warmup sets - 243lbs x 2, 293x1, 353x1,
All lowered under control RDL style where possible
Rotation 1b) 403lbs x 1 New PR!!
Rotation 1c) 433lbs x 1 New PR!!
Rotation 1d) 423lbs x 1 ---> misloaded, had 25lbs more on one side, grip slip at top after locking out
Rotation 1e) 453lbs x 1 New PR!!
Rotation 1f) 473lbs x MISS --> stapled to the floor
96% of (55%BW+Session max) dropoff
Rotation 2) 423lbs x 1
Rotation 3) 423lbs x 1
Rotation 4) 423lbs x MISS, put on more chalk, then 423lbs x 1
Rotation 5) 423lbs x MISS --> stapled to floor
Wasn't quite sure what I could do on these, so I started at 403lbs.
Grip and form was solid (except on the misloaded attempt) and I felt strong powering em all up. Finally nailed 455lbs, CleanGrip Oly style in olyshoes and hookgrip too. Next goal 500lbs, need to keep bringing up the grip as well.
On the misloaded lift, I had an audience of a female personal trainer and her client. They seemed impressed by the amount on the bar, and wanted to watch
Also the bar has a bend in it, so that made it somewhat harder as well - had to line up the curve properly.
Annoyingly, the camera ran out of memory just as I was about to lift the 453lb attempt!!
I was scared I'd lose strength, because diet has been really bad the last 5 days, semi-starving myself in the mornings. But that doesn't seem to have happened fortunately. But I'm not getting leaner though.. waist still 38.5 inches...
Well I banged out PRs all round today. It seems that I have been neglecting lower body speed work for far too long. Thus the plateau on the fullsquat for a long period of time, but I've finally gotten past it, after starting reactive squats a few weeks back
Will do my ISO stretches tommorrow
Bodyweight - 223lbs in winter clothes and shoes
Workout Rating - 8.5/10
Workout time - 2.25 hours or so
Warmup
1) Twisting Back Extensions - BWx6 normal, and 6 twisted to each alternating sides.
2) Incline situps x6 + 6 with Russian twists to each side at the top - arms held outstretched
3) Alttitude drops - did some drops from 6,12 and 18inches in between the warmup sets of the main lifts
4) Cleans - did these in rotation with the squat warmup sets
Hang PowerClean + HighHang SquatClean + 2 PowerJerks - Bar x 2sets
Hang PowerClean + HighHang SquatClean + 2 PowerJerks - 89lbs x 2sets, 109lbs x 2sets
Hang PowerClean + HighHang SquatClean + PowerJerks - 155lbs x 2sets
Rotating between each exercise
rest - 1.5-2 mins for warmups. 3-3.5 mins between each exercise after warmups.
Full Oly Squats - in Oly Shoes - RAW
Warmup sets - alternating between back and frontsquats up to 255lbs - Bar x8, 95lbs x5, 135x5, 185x5, 225x5, 255x3, 285x2, 315x1, 345x1
FrontSquats - Bar x5, 95x5, 135x5, 185x3, 225x2, 255x1
rested 5-6 mins between each attempt
Rotation 1a) 375lbs x 1 New PR!! +10lbs
Rotation 1b) 395lbs x MISS --> stuck at sticking point
Rotation 1c) 385lbs x 1 New PR!! +20lbs
96% of (85%BW+Session max) dropoff
Rotation 2) 355lbs x 1
Rotation 3) 355lbs x 1
Rotation 4) 355lbs x 1
Rotation 5) 355lbs x 1
Rotation 6) 355lbs x 1
Rotation 7) 355lbs x 1 --> strained hard
Well I finally nailed 385lbs. Did it in 3.667 secs pretty close to optimal. But got buried by 395lbs, amazing what a different 10lbs makes! I strained 385lbs pretty good too, so I think the reactive squats do help, even though I've only done a few sesssion of them. I can see why, since they are divebombed and reversed at my sticking point. I felt solid power going up, something I hadn't had since the beginning of the year.
Form was really good all round too, lowered under control and I was able to stay upright and lock up tight on the way up - heavy frontsquats from last microcyle help.
Strained hard on the last single so decided to call it a day, felt like I would have failed the next one.
Reactive Speed Back Squats
Reactive style - I dive bomb down and pull my feet a little, reversing at the 90 degree position, non-lock at top
About 72% of (85%BW+1RM)
Rotation 2) 225lbs x3
Rotation 3) 225lbs x3
Rotation 4) 225lbs x3 --> slow reversal
Clean Deadlift - RAW - HookGrip
Warmup sets - 243lbs x 2, 293x1, 353x1,
All lowered under control RDL style where possible
Rotation 1b) 403lbs x 1 New PR!!
Rotation 1c) 433lbs x 1 New PR!!
Rotation 1d) 423lbs x 1 ---> misloaded, had 25lbs more on one side, grip slip at top after locking out
Rotation 1e) 453lbs x 1 New PR!!
Rotation 1f) 473lbs x MISS --> stapled to the floor
96% of (55%BW+Session max) dropoff
Rotation 2) 423lbs x 1
Rotation 3) 423lbs x 1
Rotation 4) 423lbs x MISS, put on more chalk, then 423lbs x 1
Rotation 5) 423lbs x MISS --> stapled to floor
Wasn't quite sure what I could do on these, so I started at 403lbs.
Grip and form was solid (except on the misloaded attempt) and I felt strong powering em all up. Finally nailed 455lbs, CleanGrip Oly style in olyshoes and hookgrip too. Next goal 500lbs, need to keep bringing up the grip as well.
On the misloaded lift, I had an audience of a female personal trainer and her client. They seemed impressed by the amount on the bar, and wanted to watch
Also the bar has a bend in it, so that made it somewhat harder as well - had to line up the curve properly.
Annoyingly, the camera ran out of memory just as I was about to lift the 453lb attempt!!
