Wednesday 28th April - Cycle 1 Get Stronger - Week 12 - Day 2 - Lower StartingStrength - Microcycle 4 - workout 1
Another long session, my work capacity amazes and annoys me
Working on starting strength this workout.
Fried my calves as well for some reason.
Bodyweight - 221lbs at the gym, with clothes and sneakers.
Workout Rating - 8/10
Workout time - 2.25 hours
Warmup+ CoreWork+Plyos
Did my general warmup - as detailed before
1)Incline situps with Russian twists to each side at the top - arms held outstretched x8
2)Twisting Back Extensions - BWx2 normal, and 8 twisted to each alternating sides.
Olys
rest - 1.5 to 2mins
Few sets with the bar of warmup stuff - hang powercleans, frontsquats and powerjerks, powersnatch and overhead squats
The same for 89lbs. And then some clean and powerjerks with 155lbs
Just some light stuff to warmup and keep in the groove. These didn't feel all that great
Rotating between each exercise
rest - 30secs to 1.5 mins for warmups. 3mins between each exercise after warmups.
Concentric Oly Squat - in Oly Shoes - RAW
Warmup sets - all with a slight pause at the bottom Bar x8+5sec ISO, 135lbsx5, 185x5, the rest done concentric style - 225x2, 255x2, 285x1, 315x1, 335x1. Also did frontsquats before each warmup set with the same weight, all with slight pause at the bottom - 135x3, 185x3, 225x2 (2 sec ISO on 2nd rep just off the bottom)
Power rack pins set about 1-2 inches above rock bottom - lowered under moderate control, rested on pins and then relaxed for 4secs before exploding up
Rotation 1) 345lbs x 1
New PR!! 355xMISS
5% of (85%BW+Load) Dropoff
Rotation 2) 315lbs x 1
Rotation 3) 315lbs x 1
Rotation 4) 315lbs x 1
Rotation 5) 315lbs x 1
Rotation 6) 315lbs x 1
Rotation 7) 315lbs x 1
Rotation 8) 315lbs x MISS
Not as hard as I thought, guess the ISO squats have prepared me well.
Cracked 355lbs off the pins, but stalled 3inches up at the sticking point.
Surprised I can do such a high % of my 1RM which was last 365lbs, must be higher now
Concentric Clean Deadlift + Shrug - in Oly Shoes - HookGrip - RAW
Warmup sets - all paused as below 155lbs x3, 205lbs x3, 243x3, 273x3, 293x2, 323x1
After first rep, lowered under moderate control RDL style, rested on platform and then relaxed for 4secs before exploding up
Rotation 1) 323lbs x 6
New PR!! 42 sec set time
5% of (50%BW+Load) Dropoff - did some hang powercleans with the bar before easy set to "warmup"
Rotation 2) 298lbs x 6
Rotation 3) 298lbs x 6
Rotation 4) 298lbs x 6
Rotation 5) 298lbs x 5
These were hard! High reps does that, plus the fact I have to mainatin the start position between reps for 4secs. Curved bar tore up my hands, as it tried to flip in the hookgrip - lucky no callous tears. Entire back was pumped, lats etc
Load was slightly too low, was aiming for a set time of 30secs - about 5 reps I guess.
Concentric Lat Machine Situp
Warmup sets - all paused as below - BWx3, 10lbs x3, 25x3, 45x3, 70x3, 85x1
Dumbell on chest - I lean back under moderate control and relax for 4 secs supported by a bench where my torso is at parallel, and then explode up.
Rotation 1) 85lbs x 15 reps
New PR!! too light! set time over 1minute
Rotation 2) 95lbs x 8
New PR!! still too light!
Rotation 3) 95lbs x 8
Rotation 4) 95lbs x 8
Rotation 4) 95lbs x 8 ---> decided to stop here
Severly underestimated my strength
Was only looking for 6reps
Oh well next workout I will try a 110lb dumbell. I guess the fact I relax on a bench at the bottom may have something to do with that, but holding a tensioned ISO at the bottom for the full 4secs may create a different training effect
Bits and Pieces
Cooldown fullsquats
135lbs x12
Reverse Back extensions
BW x 12
RDL ISO hold
45lb Bar x 1min, started at knee level and ended on the floor.
Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg
Layed over swissball to stretch up the lower back for a minute
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