Wednesday 30th May - Cycle 4 Get Lower Body Stronger + Get Lean - Week 3 - Day 2 - Whole body base conditioning - Micro cycle 4
Dang finally got a sub 200lbs bodyweight reading at the gym! Now to get my strength back to where it was and I'll be jumping much better
I said last time that I might drop the high intensity jumps from this workout as it always lower than the Monday workout due to fatigue, plus to save workout time, but I still did em today, just not all out. Made the workout too long though. I was dragging a bit at the end.
I can tell my body is starting to adapt to this setup though, feeling stronger and not as "wasted" . Shoulder mobility is improving and feeling stronger too - about time!
Also I've been doing semi sumo stanced, hip thrusts in the mornings for 15 reps and sometimes during the day if I have been sitting a lot. Punching the hips forward like your doing an imaginary RDL, stretches the hip flexors and while flexing the glutes. Really loosens up the hip flexors, gets the glutes firing and warms up my lower back. Which I need in the mornings when I get up. The side effect of doing this is that I get the same benefits as glute bridges and even better IMO. Like today on squats I didn't even feel my lower back work at all due to the glutes firing better!
Body weight at gym - 198.5lbs
Workout time - 2 hours
Workout rating - 7/10
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 6 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 - x10 each leg alternating
6) Single Leg SLDL mobility walk
7) Lying on back Scorpion under x 11 each side
8) glute bridge x 10
9) back extension x 4 + 4 twisting to each side
10) sit up complex on swiss ball
11) single leg kneeling deadlift 2x3 each side
12) Cossack side to side lunging x 8 each side
13) hop complex
14) 45lb oly bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
15) various hops, prime times, running in the spot drills, low 6 inch altitude drops and depth jumps
16) scapular pushups against a bench - BW x 10
17) Behind-the-Neck Band Pull-Aparts x 10 + band dislocates x 10.
with green jumpstretch band held full length, then 3/4 length for 2 sets
Rotating Sets between each exercise
Resting 2-3mins
Jumps and Hops
Warm up - a set of 5 speed hops on a 3inch step, rest 30secs, short run of prime times, running one leg jump, rest 30 secs, then a set of 2 standing jumps going higher/harder each time.
did these in between the warm up sets on squats
a) Speed hops on a 3 inch step x 5
b) Speed hops on a 9 inch step x 5
c) running on leg jump
rest 30 secs - and 20 sec rest between each jump
a) standing Vertical jump
b) one step VJ
c) 2 step VJ
4 hard sets total - all jumps at 80-90% intensity so not all out focused on form and staying relaxed. I did do one all out one step VJ, and it was at least 2 inches lower....
Full Back Squats - Nike Free 7.0 shoes - no Belt
warm ups - controlled down, powered up - frontsquat, rerack, rest 30secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3, 165x2, 170x2
backsquat - bar x5, 95lbs x3, 135x3, 165x2, 170x2
controlled - 4 mins rest
1) 190lbs x 8 (+5lbs)
2) 190lbs x 8 ---> in oly shoes
Good, no back pump or ache at all!
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Lower body circuit - Rotating Sets between each exercise
Resting 2-3 mins on worksets
Good Mornings onto toes - high bar - oly shoes
2 sec pause at bottom and hold at top on toes
BW x3, Bar x 3+3 more each side split leg style, 95lbs x 3, 120lbs x 5 (+5lbs ++1 rep)
Toe curls on lying leg curl machine - BWx15, 1plate x4, 2x7
Strict Oly style Deadlifts - oly shoes - no belt
hook grip, controlled down pause on floor, powered up - 2 reps with clean grip, then 2 rep with snatch grip - 89lbs, 139lbs
snatch grip deadlift only - 169lbs x 4, normal grip 169lbs x 4
felt solid and powerful
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Upper body circuit - Rotating Sets between each exercise
Resting 1 min on worksets
Seated pulley rows to stomach with a hold against the body
20lbs x 5, 25lbs 2x8 - extra set by 2 less reps
Dip shrugs BW x 10sec hold + 5, BW x 15 (+3 reps)
pullup stretched holds - angled grip - slighter wider than shoulder width, feet slightly on floor - BW x 15 secs + 5 scap shrugs
Feet off the floor - BW x 15 scapular shrugs + 15 sec stretched hold x 2 sets
Pushup plus on bench x 4 + 8 scapular pushups
pushup on floor with hold at top fully pushed up into max extension 1x12, 10 scapular pushups + 8 more regular pushups
Dumbbell curls - hold at parallel position on the way down - 4kg x 6, 15lbs x8, 20lbs x6
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Cooldown and stretches
Reverse hypers - bwx15
lower body stretches and some upper body ones
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