The mother of all posterior chain shock workout :)

[coolcolj]

Talk about the mother of all concentrated loading of the posterior chain long ass workout!!
I was tearing up the place!

Anyay this is the last time I start with speed sumo deads, made the cleans slow as hell afterwards!

JumpSquat movie clip from today

70lbs x 3 - still getting some air

1.2megs Right click on link and save before viewing thanks
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_JumpSquat70lbs_9April03.mpg


Speed Sumo Deads
Rest - 2 mins

135x4, 155x2, 185x2, 205x2, 225x2
alternating between dive bombing and starting from bar.


Power Cleans
Rest - 2mins

Powerclean 205lbs 2 singles, 185lbs 2x2
Hang powercleans 135lbsx5, 155lbs x 5


Jump Squats
Rest - 1.5 mins

70lbs 8x3


Full Olympic Squat+light Bands - No belt
Light Bands kicking in halfway up - cinched around 80lb dumbell

Rest - 1 to 3 mins - started with 1min and then higher as I tire

power sets onto toes
135lbs x3, 145x3, 155x2, 165x2, 175x2, 185x2, 195x2, 205x2

normal sets
225lbsx2, 245x2, 255x2, 265x2, 275x2


High Bar Dynamic Box Squat+light Bands - No belt
Light Bands cinched around 80lb dumbell
Rest - 1-2 mins
135lbsx3, 155x3, 185x3, 205x3


Jumping High Bar Box squats - no bands
rest 1min 25lbs 4x3


Ballistic Plyo Romanian Deadlifts onto toes
Tempo X0X0 Rest - 3 mins
105lbs 2x20

ouch talk about erector and hammie wastage!


Core and Remedial Work
Rest - 1min between each exercise alternating

Hanging leg raise Pikes
Tempo X0X0
BW x10

Weighted Hypers
Tempo 1010
+10kg x 8

---------
then

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


man my erectors were like a balloon, could barely stand!!

 

[b fold the truth]

Nice workout...pretty long though.

Any certain reason why you did so much volume?

B True

 

[Zander1983]

There's no way I could do that much in one workout. The weights component of my workouts lasts for around 30 minutes, and after that I'm completely spent.

 

[coolcolj]

It's on purpose, concentrated loading week

remeber I use the 2 factor theory for my workouts as explained in that AnimalMass stickie.

next week the volume drops down a bit, then even more the week after that, and 4th week is light. then I PR on th 5th week

 

[coolcolj]

There's no way I could do that much in one workout. The weights component of my workouts lasts for around 30 minutes, and after that I'm completely spent.

took me 2.5 hours

 

[Zander1983]

The theories behind what you are doing are sound and I guess the results speak for themselves.

 

[Lord_Suston]

what did you feel worked best for your hammies?

2.5 hours I could do weightlifting but how intense did you go though?

 

[PolishHammer1977]

bump

 

[gmanlax7]

that is quite a workout

 

[thriller]

nice workout....the jump squats were nice and high too..i need to get some in my workout