my workout that day for the curious
Thursday 13th November - General Workout - Week 4 - Day 3 - Lower Body 2 - Afternoon
A nice productive session today!
But I was farting every 30secs for some reason...
Workout Rating - 9/10
Workout time - 1.5+ hours
Plyos
rest - 30secs for ankle jumps, 45secs to 1min for rest
Low ankle jumps - 2x15
Med ankle Jumps - 2x10
High ankle jumps - 3x5
Short quick Single leg Horizontal hops 3x10 - 5 each leg
Short Horizontal TuckJumps - 3x5
WarmupCoreWork
Rest - 30secs alternating between each exercise. 1min between pairs.
Back Extensions x8, +10lbs x8
Incline situps x8, +10lbs x8 with Russian twists to each side at the top.
Olys
Warmups - Bar - doing some hang cleans, power cleans , front squats and split jerks.
Rest - 2 mins
All with hookgrip
PowerClean+ SplitJerk - 89lbs x2
PowerClean+ SplitJerk - 109lbs
CleanPull + PowerClean + 2 SplitJerks - 155lbs, 175lbs
PowerClean+ SplitJerk - 175lbs x 5 singles
Form is getting much better. 175lbs felt about right, heavy enough to make me work, but not too heavy as to kill me. But these are tiring all the same, especially since I can't really drop em down after I jerk it. Oh well, lowering em is working my upper body especially my triceps
Full Olympic Back Squats - RAW
Warmup sets
Bar x10, 95lbs x5, 135lbs x5, 185lbs x5, 225lbs x5,
Tempo 10X0 rest - 3mins
245lbs x3, 255x3, 265x3, 275x3, 285x3
Total work tonnage = 3975lbs (up 730lbs from last session)
Squats felt pretty good overall, reps were clean and explosive until the last set with 285lbs. Strange thing was that 275lbs felt the most explosive. Form was good too overall.
Heard some threads rip in my shorts, but no tear
Form has definitely changed a little bit.
Bits and Pieces
12inch Stepups rest - 1min
+8kg in dumbells 2x10 - each leg
Rest - alternating between each exercise, 1 min between each
Explosive GluteHam Raise on Incline Situp Board
2x5 - using hand to help
Supported Hanging Leg raise curlup extensions
2x10
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Single Leg back extensions
+8kg in dumbells x10 - each leg
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then
Reverse Hypers
BW x10
erectors were like a balloon!