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Zander's Training Journal Part II
- Thread starter Zander1983
- Start date
Zander1983
New member
CoolColJ said:
I found them relatively easy, actually. It won't be long until I'm using the bigger plates anyway, so its not too much of a concern.
Zander1983
New member
Saturday 9 August: DE Upper
12-inch Box Squats
165 x 2 x 8 sets
Jump Squats
Bar x 3 x 3 sets
Drop Squats
Bar x 5 x 3 sets
Bench Jumps
5 x 2 sets
Knee Tuck Jumps
5 x 2 sets
Bent Press
22 x 5/side x 2 sets
Standing Russian Twists
22 x 10/side x 2 sets
Talk about dynamic effort. I'm going to be sore. I know it. Jumping always makes me sore.
12-inch Box Squats
165 x 2 x 8 sets
Jump Squats
Bar x 3 x 3 sets
Drop Squats
Bar x 5 x 3 sets
Bench Jumps
5 x 2 sets
Knee Tuck Jumps
5 x 2 sets
Bent Press
22 x 5/side x 2 sets
Standing Russian Twists
22 x 10/side x 2 sets
Talk about dynamic effort. I'm going to be sore. I know it. Jumping always makes me sore.
R
revexrevex
Guest
You're gonna own some people when the season will start. Also props to you for not going overboard with plyos, its easy to just doa lot of sets, but you kept it very sane
Zander1983
New member
Thanks bro.
I wish I was taking video today! I had the biggest box squat blooper ever.
The lid of the box I was squatting on broke. I fell right through it in fact, with my ass ending up inside the box. The weight went tumbling backwards. The box was a mess. Everything was a mess. Scary, but it would've been damn funny on tape.
Fortunately as a result, I had a look under the house and managed to find a nice storage crate that is considerably more suitable.
Good times
I wish I was taking video today! I had the biggest box squat blooper ever.
The lid of the box I was squatting on broke. I fell right through it in fact, with my ass ending up inside the box. The weight went tumbling backwards. The box was a mess. Everything was a mess. Scary, but it would've been damn funny on tape.
Fortunately as a result, I had a look under the house and managed to find a nice storage crate that is considerably more suitable.
Good times
R
revexrevex
Guest
Nice.... war stories
Zander1983
New member
Zander1983 said:
I'm not sore
R
revexrevex
Guest
It wasn't intense enough. Back to the drawing board. Jk
Zander1983
New member
I'm going to run some long-ish hills tonight.
Zander1983
New member
Monday 11 August: ME Upper
Push press
Bar x 10
88 x 5
132 x 5
154 x 5
165 x 5
176 x 5
Pin press (2/3 of the way up)
264 x 5 x 3 sets
Elbows out extension (dumbbells)
22 x 10 x 5 sets
Pullups (extra-wide grip)
BW x 5 x 3 sets
Underhand barbell rows (parallel to floor)
132 x 10 x 2 sets
Barbell curls
110 x 5
ME Upper is definately my favourite day
Push press
Bar x 10
88 x 5
132 x 5
154 x 5
165 x 5
176 x 5
Pin press (2/3 of the way up)
264 x 5 x 3 sets
Elbows out extension (dumbbells)
22 x 10 x 5 sets
Pullups (extra-wide grip)
BW x 5 x 3 sets
Underhand barbell rows (parallel to floor)
132 x 10 x 2 sets
Barbell curls
110 x 5
ME Upper is definately my favourite day
Zander1983
New member
Tuesday 12 August: ME Lower
Deadlifts
132 x 5
176 x 5
220 x 5
264 x 5
308 x 5
352 x 5
374 x 4 PR
Bulgarian squats
22 x 5/side x 3 sets
GHR
BW x 10 x 3 sets
Power shrugs
132 x 10 x 2 sets
Weighted crunches
22 x 10 x 2 sets
My deadlift form is light-years ahead of where it was just over a month ago, all from making a conscious effort to get low. It still has a lot of room for improvement though!
Last time around I did 352 x 6 with terrible form. I think I'll be able to nail 440 x 1 in 6 weeks time. That means I'll have to buy more weight again!
Bulgarians were easy. Glute-ham raises are tricky the way I perform them, and bloody hard too. I mainly did the negative portion. A lot of pushing myself back up
I was trying to do heavier power shrugs (was using 220), but I dropped the bar because my grip was gone from deadlifting, so I went light and explosive.
Haven't taken this much video in a very long time, so enjoy
Deadlifts
132 x 5
176 x 5
220 x 5
264 x 5
308 x 5
352 x 5
374 x 4 PR
Bulgarian squats
22 x 5/side x 3 sets
GHR
BW x 10 x 3 sets
Power shrugs
132 x 10 x 2 sets
Weighted crunches
22 x 10 x 2 sets
My deadlift form is light-years ahead of where it was just over a month ago, all from making a conscious effort to get low. It still has a lot of room for improvement though!
Last time around I did 352 x 6 with terrible form. I think I'll be able to nail 440 x 1 in 6 weeks time. That means I'll have to buy more weight again!
Bulgarians were easy. Glute-ham raises are tricky the way I perform them, and bloody hard too. I mainly did the negative portion. A lot of pushing myself back up
I was trying to do heavier power shrugs (was using 220), but I dropped the bar because my grip was gone from deadlifting, so I went light and explosive.
Haven't taken this much video in a very long time, so enjoy
R
revexrevex
Guest
Form looks a lot better than before. The weight went up really fsat, you had more in you.We have the same problem now..... the legs rise faster than the shoulders does.
Zander1983
New member
revexrevex said:
So how are we going to solve it? Do you think our legs are too weak, or is it simply a matter of timing?
There are plenty of good pullers around. We'll get an answer
Zander1983
New member
Got a nice one planned for tonight's DE Upper...
Speed OHP - 3 x 8 sets @ 55%
Power cleans - 3 x 5 sets
Explosive pushups - 4 x 4 sets
Rotator tri-set
Plate pinch
Static hold
Bar hang
The deadlifts really beat me up For the first time ever, my upper-back was sore after them. Maybe because of the better form. I guess I did power shrugs too... Anyway, can't wait for tonight's workout!
Speed OHP - 3 x 8 sets @ 55%
Power cleans - 3 x 5 sets
Explosive pushups - 4 x 4 sets
Rotator tri-set
Plate pinch
Static hold
Bar hang
The deadlifts really beat me up
For the first time ever, my upper-back was sore after them. Maybe because of the better form. I guess I did power shrugs too... Anyway, can't wait for tonight's workout!
Zander1983
New member
Thursday 14 August: DE Upper
Speed OHP
99 x 3 x 8 sets
Power cleans
132 x 3 x 5 sets
Explosive pushups
BW x 4 x 4 sets
Rotator tri-set
Bye-byes: 6.6 x 15
Lateral raises: 11 x 15
Plate raise: 22 x 15
Various plate pinches and bar hangs
My first time doing power cleans from the floor (only ever done from the hang or rack). I really enjoyed them! I'm concentrating on my explosiveness and form, so the weight will come.
Another first, I did my explosive pushups starting from the bottom position. Unfortunately this wasn't much of a success, but worth the experiment. I'll start from the top next time.
Speed OHP
99 x 3 x 8 sets
Power cleans
132 x 3 x 5 sets
Explosive pushups
BW x 4 x 4 sets
Rotator tri-set
Bye-byes: 6.6 x 15
Lateral raises: 11 x 15
Plate raise: 22 x 15
Various plate pinches and bar hangs
My first time doing power cleans from the floor (only ever done from the hang or rack). I really enjoyed them! I'm concentrating on my explosiveness and form, so the weight will come.
Another first, I did my explosive pushups starting from the bottom position. Unfortunately this wasn't much of a success, but worth the experiment. I'll start from the top next time.
Zander1983
New member
Friday 15 August: DE Lower
12-inch Box Squats
181.5 x 2 x 8 sets
Jump Squats
88 x 2 x 5 sets
Overhead Lunges
Bar x 5/leg x 3 sets
Forward Hops Over Bench
4 x 3 sets
Side Hops Over Bench
4 x 3 sets
Bent Press
44 x 10/side x 2 sets
Standing Russian Twists
44 x 5/side x 3 sets
My form was so much better on the box squats. However, in terms of speed off the box, there is a lot of improvement to go. I'm very quick after the 1/2 way point though.
I was surprised by the overhead lunges. I didn't do them walking (don't have enough room to walk a barbell around), but I could've handled a lot more weight.
12-inch Box Squats
181.5 x 2 x 8 sets
Jump Squats
88 x 2 x 5 sets
Overhead Lunges
Bar x 5/leg x 3 sets
Forward Hops Over Bench
4 x 3 sets
Side Hops Over Bench
4 x 3 sets
Bent Press
44 x 10/side x 2 sets
Standing Russian Twists
44 x 5/side x 3 sets
My form was so much better on the box squats. However, in terms of speed off the box, there is a lot of improvement to go. I'm very quick after the 1/2 way point though.
I was surprised by the overhead lunges. I didn't do them walking (don't have enough room to walk a barbell around
), but I could've handled a lot more weight.
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