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DE Lower today. Had some fun. Tried some new things and some things I haven't done in a long time.
Warmup
DB Cleans - 1x20
Windmills - 5lbsx10 rotations/arm
Light stretching
Box Squats - Right at or just below parallel
95x3x5
135x2
165x2
195x2
195+light bandsx10x2
Same weight as last week as I wasn't happy last week with my speed. I will probably keep at this weight one more week before going up 10lbs.
High Pulls
135x2
155x2
185x2
205x2
225x2 - PR!
245x2 - Bigger PR! Although ROM was beginning to deterioate by now, I still had good speed and acceleration.
Haven't done these in a quite a while. I need to get them back into my regular routine again.
Speed Deads
275x6 singles
Been adding more speed work directed towards deadlifts lately. We'll see in a few weeks how it is helping.
Hang Snatches
Barx6 or 8 singles.
Did these just for fun. Felt good though. Might incorporate these on DE or ME Upper occasionally.
*NEW*
Overhead, Snatch-Grip, Standing Calf Raises
95lbsx2x15
These absolutely suck!!!! Hang snatched the weight up, then held it overhead while doing calf raises. The weight was light enough calf raise-wise, but sucked holding it overhead that long. Hard to breathe, lower back, shoulders, upper back all felt it hard.
Even the lighter weight in a different place still worked my calves real well.
I guess I need to do these more often.
Pull-Throughs
3x10 - Light bands
Fun day. Didn't feel exceptionally strong or energetic today, but solid on everything. I think I'm getting the lower end of deadlifts and oly lifts more perfected. My hips are thrashed today, but my lowerback is just a little fatigued. Used to much lower back last year, correcting that over the last several months and gong forward.
Joe's Crab Shack and a (titty?) bar or two are planned for post-workout recovery this evening. (Kid is off to grandma's for the night.)
Comments always appreciated,
Joker
Warmup
DB Cleans - 1x20
Windmills - 5lbsx10 rotations/arm
Light stretching
Box Squats - Right at or just below parallel
95x3x5
135x2
165x2
195x2
195+light bandsx10x2
Same weight as last week as I wasn't happy last week with my speed. I will probably keep at this weight one more week before going up 10lbs.
High Pulls
135x2
155x2
185x2
205x2
225x2 - PR!
245x2 - Bigger PR! Although ROM was beginning to deterioate by now, I still had good speed and acceleration.
Haven't done these in a quite a while. I need to get them back into my regular routine again.
Speed Deads
275x6 singles
Been adding more speed work directed towards deadlifts lately. We'll see in a few weeks how it is helping.
Hang Snatches
Barx6 or 8 singles.
Did these just for fun. Felt good though. Might incorporate these on DE or ME Upper occasionally.
*NEW*
Overhead, Snatch-Grip, Standing Calf Raises
95lbsx2x15
These absolutely suck!!!! Hang snatched the weight up, then held it overhead while doing calf raises. The weight was light enough calf raise-wise, but sucked holding it overhead that long. Hard to breathe, lower back, shoulders, upper back all felt it hard.
Even the lighter weight in a different place still worked my calves real well.
I guess I need to do these more often.
Pull-Throughs
3x10 - Light bands
Fun day. Didn't feel exceptionally strong or energetic today, but solid on everything. I think I'm getting the lower end of deadlifts and oly lifts more perfected. My hips are thrashed today, but my lowerback is just a little fatigued. Used to much lower back last year, correcting that over the last several months and gong forward.
Joe's Crab Shack and a (titty?) bar or two are planned for post-workout recovery this evening.
(Kid is off to grandma's for the night.)Comments always appreciated,
Joker
