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coolcolj
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Sunday 15th April - Cycle 4 Get Lower Body Stronger + Get Lean - Week 3 - Day 1 - Lower 1 Power/Strength/Assistance - Micro cycle 2
No jumps today, tapering off to unload to test squat soon.
Workout was pretty crap. Cleans were ok, but squats sucked... funny that, usually when you overreach it's the other way around...
Squats have felt bad with this setup on every Sunday!
Body weight at gym - 203lbs
Workout time - 1+ hour
Workout rating - 6/10
General warm up -
15sec 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 full squat at bottom on toes
1) standing Side leg raise x 8 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) "hurdle" over and unders x 5 each direction and each type
4) Prone Scorpion - x8 each leg alternating
5) Lying on back Scorpion under - x8 each leg alternating
6) glute bridge x 10
7) back extension x 4 + 4 twisting to each side
8) sit up complex on swiss ball
9) Single Leg SLDL mobility walk
10) 40lb bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
11) various hops
Rotating Sets between each exercise
Resting 2-3mins
Power Cleans - in sneakers
just did these in between the warmup sets on squats
hang powerclean with bar 2x5
Powerclean + 2 Hang powercleans - 133lbs
Powerclean + 2 High Hang powercleans - 133lbs
Powerclean - 155lbs x 2
Powerclean + High Hang powerclean - 155lbs
not bad, high hang powerclean with 155lbs was popped up pretty good with no dip to rack.
Full Back Squats - sneakers - no Belt
warm ups - controlled - frontsquat, rerack, rest 30secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3
backsquat - bar x3, 95lbs x3, 135x3, 185x5, 225x4, 245x2
85% of 5RM - controlled - 4 to 5 mins rest
1) 265lbs x 5
2) 265lbs x 5
3) 265lbs x 5 --> in oly shoes
Worksets felt kinda heavy on my back, form was awful and they felt hard!
Either I have lost musclemass from the protein drop or I am overreached. Bad form would suggest overreaching, maybe even both...
Man I just do not feel like I can hit 330lbs x 5 on Thursday..see how I feel then, but if the warmups do not feel good, then I'll keep deloading on Thursday.
---------
Rotating Sets between each exercise
Resting 2-3mins
Good Mornings onto toes - high bar - oly shoes
warmups - BW x5, Bar x 5, 95lbs x 3 135lbs x 2
3 sec pause at bottom and hold at top on toes
155lbs 2 x 5 - 3 mins rest
very hard!
Toe curls on lying leg curl machine - 1 Plate x 5, x 5, 2 Plates - paused top and bottom x8, x5
Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)
hold at middle and bottom on each rep - 15lbs x 3, , 25lbs x 5
--
lower body, and some upper body stretches
No jumps today, tapering off to unload to test squat soon.
Workout was pretty crap. Cleans were ok, but squats sucked... funny that, usually when you overreach it's the other way around...
Squats have felt bad with this setup on every Sunday!
Body weight at gym - 203lbs
Workout time - 1+ hour
Workout rating - 6/10
General warm up -
15sec 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 full squat at bottom on toes
1) standing Side leg raise x 8 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) "hurdle" over and unders x 5 each direction and each type
4) Prone Scorpion - x8 each leg alternating
5) Lying on back Scorpion under - x8 each leg alternating
6) glute bridge x 10
7) back extension x 4 + 4 twisting to each side
8) sit up complex on swiss ball
9) Single Leg SLDL mobility walk
10) 40lb bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
11) various hops
Rotating Sets between each exercise
Resting 2-3mins
Power Cleans - in sneakers
just did these in between the warmup sets on squats
hang powerclean with bar 2x5
Powerclean + 2 Hang powercleans - 133lbs
Powerclean + 2 High Hang powercleans - 133lbs
Powerclean - 155lbs x 2
Powerclean + High Hang powerclean - 155lbs
not bad, high hang powerclean with 155lbs was popped up pretty good with no dip to rack.
Full Back Squats - sneakers - no Belt
warm ups - controlled - frontsquat, rerack, rest 30secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3
backsquat - bar x3, 95lbs x3, 135x3, 185x5, 225x4, 245x2
85% of 5RM - controlled - 4 to 5 mins rest
1) 265lbs x 5
2) 265lbs x 5
3) 265lbs x 5 --> in oly shoes
Worksets felt kinda heavy on my back, form was awful and they felt hard!
Either I have lost musclemass from the protein drop or I am overreached. Bad form would suggest overreaching, maybe even both...
Man I just do not feel like I can hit 330lbs x 5 on Thursday..see how I feel then, but if the warmups do not feel good, then I'll keep deloading on Thursday.
---------
Rotating Sets between each exercise
Resting 2-3mins
Good Mornings onto toes - high bar - oly shoes
warmups - BW x5, Bar x 5, 95lbs x 3 135lbs x 2
3 sec pause at bottom and hold at top on toes
155lbs 2 x 5 - 3 mins rest
very hard!
Toe curls on lying leg curl machine - 1 Plate x 5, x 5, 2 Plates - paused top and bottom x8, x5
Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)
hold at middle and bottom on each rep - 15lbs x 3, , 25lbs x 5
--
lower body, and some upper body stretches
