Getting Strong - Lower Body workout +PRs

[coolcolj]

The human body is an amazing thing - how it is able to get stronger and all that
Man back to about 6 weeks ago, I attempted to hit a single at 315lbs after doing some work sets and couldn't even budge - had to dump it into the pins.
185lbs 3x3, 225x1, 275x1, 295x1, 315x1 -> failed

Today I nailed 3 explosive singles with 315lbs after all my worksets and olylifts!

also did 300lbs x 2 for a minor 5lb PR

Sorry no clips - I won't have access to a camera for a month or so


todays workort


Jump Squats
=========
warmup - BW x 3
Rest - 1.5 mins
45 x 3
60lbs 5 x 3



Oly Lifts
======
warmups - Mid Thigh Hang Power Snatch 45x3, 60x3, 75x3, 95x3
Rest - 3mins

one Power snatch and then 3 Mid Thigh Hang PowerSnatches 115lbs x 3
Power Snatch
135lbs x 2
Midthigh Hang PowerCleans 135lbs x 3, 155lbs x 3
Powercleans 160lbs x 3, 185lbs 3x3



Full Olympic Squat - No belt
=====================
Warmup sets - 45lbsx5, 135x3, 185x3, 225x3
Tempo 10X0 Rest - 2 to 3.5 mins

255lbs 4x3 (73% of 1RM)
255lbs x3 - one sec pause at the bottom for first 2 reps.
275lbs x2
300lbs x2 - WOot New PR!!
315lbs - 3 singles - with 3mins between each

135lbs x 10

Explosive Romanian Deadlifts onto toes with Shrug
=======================
Tempo X0X0 Rest 2mins

100lbs 2x15



Core and Remedial Work
=================

Rest - 30secs between each exercise alternating

Peterson Stepups
Tempo 2021
+10kg 2x10

Swiss Ball Crunches BWx10
Tempo 2020
BW 2x10
slight twist each each

Spread eagle Reverse hypers (on hyper bench)
Tempo 2211
BW 2x12

 

[coolcolj]

Oh yeah I forgot to add I've added some mass.

Bodyweight is now 205lbs up from 202lbs 2weeks ago

 

[Lee]

very nice prs man, congrats on the bulking also. keep up the good work.

 

[Cuthbert]

CCJ, your consistency is inspiring, since I've been on these boards it seems like you've made consistent gains every week. Keep up the good work man, you're getting strong.

Cuthbert

 

[coolcolj]

thanks!

I'm feeling so good right now, everything is firing on all cyclinders.

 

[thriller]

very nice bro! your consistency is definitly inspirting

 

[argent]

Good job bro. It's a shame about the lack of clips. They are always good to watch. Congrats nonetheless on the PR's.

 

[skaman607]

Nice Job!


On a related note, are high pulls powercleans without racking it?

 

[coolcolj]

thanks guys

yeah bit of a pain with the camera, but sometimes sh*t happens

Nice Job!


On a related note, are high pulls powercleans without racking it?

yes, but you have to be careful not to pull with your arms, which tends to happen with highpulls. Hips are way more powerful than your arms and shoulders

 

[b fold the truth]

B True