Friday: Lower Body- Strength-Speed, Rep Emphasis
A)Single Leg lateral Box Jump
4x8/side@ 21 inches PR
B)Altitude Landing-Split stance 4x8/side
C)Box Squat Vs. Chains
185+30 lbs in chains for 10 sets of 2 PR
D)Rack Pull from Mid-Shin 315x5 325x5 335x5 335x5
E)Barbel Reverse Lunge Front Squat Grip
95x6 for 4 sets PR
F)Elevated Split Squat Iso hold
3x50s PR
G) Side Bridge 3x30s/side
I don’t really like the drills before this workout especially the altitude landing split squat stance. They are no fun :p
The Box squats felt a little slow but other then that the workout was great
I kept strict form on the rack pulls. The reverse lunges kill my wrist. I need to work on wrist flexibility. My shoulders are really flexible so I don’t think it’s them. It doesn’t help to have extremely long forearms.
I made it through all the iso holds, but they were though. I need to start adding weight on the side bridge I already do them from my hand. See reference.
http://img46.imageshack.us/img46/300...essionsvt4.jpg
Saturday: Upper Body- Strength-Speed, Rep Emphasis
A)Speed Bench 135x2
145x2 for 9 sets PR
B1)Neutral Grip One-Arm DB Push Press
75x5 PR(only got 3 reps with my left hand explanation below)
70x5 70x5 70x5 PR 65x5
B2)Close Grip Chin-Up
Bw+25x5 for 5 sets PR
C1)Push-up Iso Hold off 4" step
3x50s PR
C2)Elbow Supported External Rotation 10x12 for 3 sets
Speed bench was great. Felt really fast. I’ve been doing speed work for a while but never felt explosive enough to do 145 I tried it out today and was supper fast, and even stayed fast through all 10 sets. I was very satisfied
Push press was nice. 75 felt great although I only got 3 reps with my left hand I could have got all 5 but, I have a drop out ceiling and I took a tile out so I could do them and when I get shaky at top I hit the next tile over and I did that and my dad yelled so I had to stop and lower the weight to a weight I could keep stable the whole time.
I can’t believe I made it through the whole 50 seconds in the iso hold and even finished the pushup after. It was real hard but I made it through. In the first and third set I didn’t take a break at all in the second set I took a short break after 30 seconds. My focus just broke down
I am glad the very high voulme week is over. I was starting to wear down