Tuesday 2nd December - Block 12 - Week 4 - Day 1 - Workout B
Pretty good and solid workout. Amazing how much stronger I feel when I get a decent level of sleep and naps over the weekend.
Long workout though, but it didn't feel like it.
heavy duty 40 min foam roll session at home before heading to the gym
Body weight at gym - 200lbs
Workout time - 2+ hours
Workout rating - 4/5
General warm up -
4 min moderate speed walk on treadmill
1 set each of my usual dynamic mobility exercises
behind the neck band pull aparts - green mini-band help 3/4 length 2x8
lateral deep lunge x8
situp complex on swiss ball
single leg RDL mobility + psoas activation walk
4 short runs of low effort prime times (stiff legged runs)
A few sets of hops in place - 2 legged and then single legged
3x10 seconds rope skipping - 2 legged then 5 reps single leg, each leg, then alternating legs - 30secs rest
45lb oly bar complex - slow clean pull, GM onto toes, high hang powerclean, military press - 5 reps each
Low bar Full Back Squats - shoulder width stance - Oly Shoes - no Belt
in Nike Free 5.0 trainer - 45 secs rest between sets of within each weight - slight pause at the bottom on most reps - BWx10, Bar x 8, 95lbs x4, 135lbs 2x2, 185lbs 2x2,
switched to oly shoes 205lbs 2x2, 225x2, 255lbs 2x1, 285x1, 315x1, 345lbs x 2 support, 345x1, 375lbs x 2 support
1) 375lbs x 2 (90+% of estimated 1RM - 405lbs)
3 mins rest
2) 7 sets of 3 - 70+% of 1RM - 3 mins rest
295lbs
video of main sets - but only first 4 sets of 295lbs, ran out of camera memory
YouTube - 2nd Dec 2008 - FullSquats 375lbs x2, 295lbs 7x3
Warm Ups felt kinda crappy, but better than last week. 345lb single in warmups felt pretty "easy and light", first time it's felt like that.
375lbs was pretty solid for a double, 2nd rep was quite a bit harder, but can definitely do at least 3 reps with it. Heaviest weight I have ever doubled so far.
295lbs still feels heavy'ish on my back, but I moved every set pretty quickly. Average concentric rep speed was 1 sec. Never moved 295lbs that fast before! And even the 3rd rep of each set didn't slow down that much like it normally would for me. Lower back started to get achey though on the last few sets.
Wonder if I can do 405x2 before he year is out?
Upper body/shoulder prehab stuff
Low incline dumbell face pull to forehead - elbows at 90 degrees, palms facing with a hold at top - 2x2kgx5, 2x3kg x 10
close grip triangle Push up on floor - paused top and bottom x 10
single arm face down on bench subscap rotation - hold at top
3kg x 5, 4kg x 10
Lat machine situp
warmup - each rep progressively lower - 3 secs rest between each BWx10
BW+15lbs x 8