Tuesday 28th February - Cycle 3 Get Lean+Maintain Strength - Week 1 - Day 1 - POWER - Microcycle 7
After a 1+ week break I'm back in the gym. Since I've been doing mostly strength/hypertrophy type work the last few months, I decided to switch to power work this microcycle, on the strength speed side. My body probbaly craves that stuff after all the straining wth heavy loads
I know my hammies are gonna be sore tommorrow!
Bodyweight at gym - 205.5lbs
Workout time - 1+ hour
Workout rating - 8/10
General warmup -
20sec 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 fullsquat at bottom on toes
1) dynamic stretches and swings, rocking on side of ankle etc
2) reverse hypers - BWx10
3) back extension BWx6 + 6 twisting to each alternate side
4) situp complex on swissball
5) adductor/hammie stretch into back tumbells x10
6) usual bar complex with 30lbs
7) various hops
Rotating Sets between each exercise
Resting 1-2mins on warmups and 3 mins between each exercise on work sets
vertical Jumps
warmed up to a few maximal vertical jumps. Then did a one step jump and a standing jump 30secs before each set of Reactive squats.
Jump was down a lot after the last set of clean pulls.
They were about an inch lower than my best at the gym with the same bodyweight. But it should be back up there with all the stuff I did today, although all the energy work I will do will probbaly kill it too...
Landings were good though, nice and solid and very stiff
Reactive squats in Sneakers + Fullsquats in Oly shoes - RAW
Warmups - Reactive squats - BWx 5, Bar x5, 95x5, 115x3, 135x3, 155x2
Medium stance - Hamstrings down to parallel depth
Rotation 1) 155lbs x 3 - 1 sec a rep
Rotation 2) 155lbs x 3
Used the same weight the last time I did these. Not easy, but I was able to control it pretty well and reps were just under a second each so the load was ideal. Gonan be sore from tehse tommorrow for sure!
Rotation 3) Athletic fullsquats - 1.5mins rest - Explosive 185x3, 225x3, 255x2, 285x2
Form felt pretty good, sitting back than oly style fullsquats and a slightly wider stance. Not very fast though, from all the fatigue already. More for maintenaice though. 285 was starting to strain a bit.
CleanPulls - in Sneakers - HookGrip - RAW
Warmups - CleanPull + 3 hang cleanpulls - Bar, 89lbs, 119
Cleanpull + Hang Cleanpull - 155lbs, 185,
Cleanpull - 215x1
reset between each rep
Rotation 1) 243lbs x 2 - concentrics just under 1 sec
Rotation 2) 243lbs x 2 --> felt slower and lower
Did cleanpulls, or my interpretation of it anyway
Probbaly pulled with arms too much. Felt my hammies ache after each set anyway, which is why I'm doing these.
First time in a while doing an oly variation in sneakers, which probbaly allowed me to use my calves more. Didn't feel too muschy though.
243lbs was where my powerclean PR is, so that's why I used it. Although I doubt I could do it now, based on how it felt today.
Power dropped off a lot on the 2nd set, called it a day there.
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clip of the worksets
right click on link and save first to avoid errors
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_REASquat155_CleanPull243_28Feb06.mpg
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Rotating Sets between each upper body exercise
Resting 1 min on warmup sets and then 2 mins between each exercise
Powerack Pullups - Thumbless overhand grip
warmups - 5 sec hang, BW 2x1
explosive
Rotation 1) BW x 5
Rotation 2) BW x 5
Scapular Dips
Warmups - BWx12sec hold, BWx5
Rotation 1) BW x 12
Rotation 2) BW x 12
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some static stretches
Please Scroll Down to See Forums Below 
stupid snatches
