coolcolj
New member
Wednesday 5th November - General Workout - Week 3 - Day 4 - Lower Body 2 - Afternoon
Well the gym is going to be closed Saturday and Sunday, plus a lot of stuff has been moved to the new location, so this workout turned out differently than I had planned. Wanted to do front squats, but no power racks were around, so I went overboard on the pulls. This should last me till Monday when the gym reopens in the new location just one building down. Will be deloading a tiny bit next week.
Olys gave my upper body a good workout too. Man i just know my posterior chain is gonna be one sore mofo! Interesting in that it's the first workout in a long time that my quads didn't feel saturated
Workout Rating - 7.5/10
Workout time - 2 hours
Warmup+ CoreWork
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.
Plyos
rest 45secs to 1min
Low ankle jumps - 2x10
High ankle jumps - 3x5
Short Horizontal Hops 2x5
Short quick Single leg Horizontal hops 2x10 - 5 each leg
Olys
Warmups - Bar - doing some hang cleans, power cleans , front squats and split jerks.
Rest - 2 to 3mins
All with hookgrip
SquatClean+ SplitJerk - 89lbs x2, 111lbs x1, 131lbs 3x2
Powerclean + 3 Hang PowerCleans - 155lbs x 2 sets
Powerclean + 2 Hang PowerCleans - 175lbs
PowerCleans - 195lbs x2, 208lbs x1, 228lbs x MISS
Clean and Jerk form practise was pretty crappy overall,
powerclean timing was rusty and awful as I got heavier.
Don't enjoy em as much as power snatches, they feel so slow and awkward. Just ran out of juice by the time I hit 228lbs, not a biggie, I did a lot before hand.
Pulls
rest - 2mins
all with Hookgrip
CleanPulls - 243lbs x3, 263lbs 3x3
SnatchDeadlifts onto toes+Shrug - 208lbs x 5
Not particular explosive, form was iffy, but felt good all round.
Bits and Pieces
Rest - alternating between each exercise, 1 min between each complex
12inch Stepups
BW x10, +4kg in dumbells x10 - each leg
Single Leg back extensions
BW x6, +4kg in dumbells x6 - each leg
Supported Hanging Leg raise extensions
2x10
Reverse Hypers
BW x12
Well the gym is going to be closed Saturday and Sunday, plus a lot of stuff has been moved to the new location, so this workout turned out differently than I had planned. Wanted to do front squats, but no power racks were around, so I went overboard on the pulls. This should last me till Monday when the gym reopens in the new location just one building down. Will be deloading a tiny bit next week.
Olys gave my upper body a good workout too. Man i just know my posterior chain is gonna be one sore mofo! Interesting in that it's the first workout in a long time that my quads didn't feel saturated
Workout Rating - 7.5/10
Workout time - 2 hours
Warmup+ CoreWork
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.
Plyos
rest 45secs to 1min
Low ankle jumps - 2x10
High ankle jumps - 3x5
Short Horizontal Hops 2x5
Short quick Single leg Horizontal hops 2x10 - 5 each leg
Olys
Warmups - Bar - doing some hang cleans, power cleans , front squats and split jerks.
Rest - 2 to 3mins
All with hookgrip
SquatClean+ SplitJerk - 89lbs x2, 111lbs x1, 131lbs 3x2
Powerclean + 3 Hang PowerCleans - 155lbs x 2 sets
Powerclean + 2 Hang PowerCleans - 175lbs
PowerCleans - 195lbs x2, 208lbs x1, 228lbs x MISS
Clean and Jerk form practise was pretty crappy overall,
powerclean timing was rusty and awful as I got heavier.
Don't enjoy em as much as power snatches, they feel so slow and awkward. Just ran out of juice by the time I hit 228lbs, not a biggie, I did a lot before hand.
Pulls
rest - 2mins
all with Hookgrip
CleanPulls - 243lbs x3, 263lbs 3x3
SnatchDeadlifts onto toes+Shrug - 208lbs x 5
Not particular explosive, form was iffy, but felt good all round.
Bits and Pieces
Rest - alternating between each exercise, 1 min between each complex
12inch Stepups
BW x10, +4kg in dumbells x10 - each leg
Single Leg back extensions
BW x6, +4kg in dumbells x6 - each leg
Supported Hanging Leg raise extensions
2x10
Reverse Hypers
BW x12
Last edited: