Sunday 23rd January - Cycle 2 Get Lean+Maintain Strength - Week 27 - Day 1 - Lower 2 - Microcycle 6 - workout 4
Excellent productive workout today. Bodyweight at the gym is down a bit to.
I didn't feel in the mood for some olys variants, so I just did a few sets of stuff for warmup, and then replaced em with Reactive reverse hypers
Its amazing how much more intensive things get when you acclerate the eccentric speeds, I just know I'm gonna be sore tommorrow!
Bodyweight at the gym - 220.5lbs
Workout Rating - 9/10
Workout time - ?
Warmup
1) Partial lower range Reverse hypers - BWx10
2) Incline situps x1 held with 5 twists each way + 5 with Russian twists to each side at the top - arms held outstretched
3) Twisting Back Extensions - BWx5 normal, and 4 twisted to each alternating sides.
4) Ankle Hops - 4x15
5) Olys - did one of each in between the warmup sets of the rest of the exercises
A few sets of stuff with the bar
PowerClean + HighHang SquatClean - 89lbs, 119lbs, 155lbs
Cleanpull + 2 Hang Clean Highpulls - 175lbs
dropped really easily under the bar on the squatcleans and meet it perfectly, and then just bounced up without any strain. Feeling way faster than before
6) some vertical jumps - quite a few, and one before each set of Reactive Squat Jumps to measure fatigue, but mostly using form/speed on the exercises as a guide now
Rotating between each exercise
rest - 30secs to 1 min for warmups. 2 to 2.5 mins between each exercise after warmups.
Full Oly Back Squats - in Oly Shoes - RAW
Warmup sets - alternating between back and frontsquats - divebombed down BWx5, Barx5, 115x5, 165x3, 205x3, 235x3, 265x3, 295x1
FrontSquats - 115x3, 165x2
about 84% of (85%BW+1RM) - dve bomb down, braked just before bottom, pushing floor away explosively
Rotation 1) 295lbs x 3
Rotation 2) 295lbs x 3 --> much slower reversal and last rep strained up
My eccentric strength levels have really improved in the few weeks of this microcycle. Went down even faster than last week. Just about as fast as it's possible to drop down - infact the warmup set with 115lbs, I was able to outrun the bar/gravity, causing a 2-3inch bar separation from my traps!
Even with 295lbs, you can hear the plates smack against the bar from the downward velocity, and I feel like I'm doing lat pulldowns
I guess if I was a olylifter, that speed would really help me get under a clean or snatch - these would really help with full cleans and snatches - guess why the olys I did for warmups felt so easy, popping down, meeting the bar, and just springing up without effort.
From 235lbs and under, I can just drop down and snap up without much effort. 265lbs I have to strain a bit braking and pushing up, and 295lbs there is moderate levels of strain. Probably won't help the jump much, but doesn't seem to hurt my sprints. 235lbs would be the upper limit for reactive squats. When I can get 295lbs to feel like 235lbs, I guess I'll be fullsquatting around 500lbs
The third rep of each set is quite a bit slower, more strain. Maybe I should do doubles instead at this %. Eccntric took 0.7-0.8 sec down from 0.9-1 sec. Concentrics the same at 1sec. Once I get the concentrics to 0.8-0.9sec I'll up the weight
Reactive Squat into Jump - in Oly Shoes
Warmup sets - Bar x5
about 52% of (85%BW+1RM) - Relax and Drop down, pull feet up a bit, and then brake hard into a jump. Land and reset
Rotation 1) 115lbs x 3
Rotation 2) 115lbs x 3 --> slower reversal speed
did these in olyshoes this time, they felt better. The hard sole means you have to land smoothly though. But better power transfer. Looks like I was jumping 12 inches.
Backward Semi Stiff-Legged Altitude Drops
Heels off the floor and exploding into calf raise
Rotation 1) 6 inches x 5
Rotation 2) 6 inches x 5
Dumbell reactive SplitSquats - in Sneakers
drop into split from standing start - left leg first - react back to standing start switch legs and repeat
Rotation 1) 2x35lb dumbells x 4
Rotation 2) 2x35lb dumbells x 4
Reactive Reverse Hypers - on hyperextension bench
Rotation 1) BW x 10 secs - 9.5 reps
Rotation 2) BW x 10 secs - 9 reps
just approximate reps.
Cooldown
Reactive Toe Curls
one leg over the other 2 x 8
layed over a swiss balll to stretch out the spinal erectors x 1min
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