Thursday 18th May - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 3 - Lower Strength - Microcycle 8
Pretty good workout, stronger all round - squats were hard work in a good way, cleanpulls felt lighter and snappier and leg curls felt much easier.
I even rested only 2.5 mins on the later sets
Vertical jump was up a very tiny bit, which is nice since I'm 4lbs heavier than last week!
Bodyweight at gym - 203lbs
Workout time - 1.75 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) back extension BWx5 + 4 twisting to each alternate side
3) reverse hypers - BWx9
4) situp complex on swissball
5) adductor/hammie stretch into back tumbells x9
6) usual bar complex with 30lbs
7) various hops
8) worked up to a few sets max effort vertical jumps. Then did 2 jumps on each round of the warmups for the exercises below until I switched to oly shoes on the 225lb fullsquats
Slightly higher and felt much snappier, landings were very solid and stable.
Rotating Sets between each exercise
Resting 1-2mins on warmups and 3+ mins between each exercise on work sets
Full Squats - high bar, medium stance - Oly Shoes - no Belt
warmups - Explosive in sneakers - BWx8, BARx5, 95x4, 135x4, 185x4
Controlled down explode up in oly shoes - 225x4, 225x3, 285x2
Controlled down, driven up hard
Rotation 1) 295lbs x 5 (+1 rep) --> last rep hard, close to failure
Rotation 2) 295lbs x 5 --> last rep harder
Rotation 3) 295lbs x 5 --> harder still
Rotation 4) 295lbs x 4 --> last 2 reps gut busting
Well squats didn't feel any lighter, but form was better, and I powered em up much faster. Pretty hard work, but in a good way. Felt real good. Guess my max would be around 350lbs. Will go up to 315lbs next week and do it all over again. So far so good, squatting once every 9 days. Gonna ride this out while it lasts.
CleanPulls - Oly Shoes - HookGrip - no Belt
Warmups -
in sneakers - Hang Powerclean Bar x 5 + 2 high hang squatcleans
Powerclean + HangPowerclean + high hang squatclean 89lbs, 111lbs, 131lbs, 155lbs
in oly shoes - Powerclean - 205x1, 225x1
Lowered each rep under control RDL style, 10second rest between each rep and reset
Rotation 1) 235lbs x 2
Rotation 2) 235lbs x 2
Rotation 3) 235lbs x 2
Felt much easier than last week, especially in the lowering bit and there was a nice pop to em, going up to 243lbs next week.
205lb powerclean was ok, but the 225lb single was crappy. My form just goes to crap when I go over 90%, I guess that means I should not max out on em...oh well 225lb should be starting to get easy as my squat continues to go up.
clip of 1st worksets of squats, cleanpulls and 205 powerclean. You can hear the crappy curved bar, that hardly spins, squeak on the olys..especially when I rotate the bar to line it up so it doesn't flip in my hands.... One day I would like to experience a proper oly bar
Right click on link and save as to avoid errors
http://www.members.optushome.com.au...95x5_PowerClean205_CleanPull235x2_18May06.mpg
Standing Single Leg curl
warmups - 3plates x5, 5P x 3
Dead stop one each rep, semi-explosive, left side first - 30 secs rest between each side
Rotation 1) 5 Plates x 15 (+3reps)
Rotation 2) 5 Plates x 15
popping it up up and down easy as you like, time to go up in weight
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static stretches for hip flexor/quad, glute, addcutor, upper hammie, calves, upper traps, and shoulders
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