Starting to post workouts here too.
Saturday December 6
All-round 1-PL4 (1 week after a mini-meet)
all weights in kilograms
dynamic warmup : arm circles, calf stretch, Frankensteins, cat /camel, [s]hip stretch[/s] (forgot), scaptions, lateral lunge, reverse lunge, goblet squat w 10kg db, Russian twist w 5kg ball, SHELC & ‘wobbling on a Bosu ball’
A1
weighted chins
(BW+8)x
2,PR! – (BW+7)x2 – (BW+6)x2 – (BW+5)x2
Struggled even more with the 7kg than with the first set.
As superset with
A2
hang clean + OHP
27x3+0 – 29x2+0 – 31x1+3– 33x1+5 – 35x1+
5, PR
B1
front squat
42x5 – 52x4 – 57x4 – 62x3
Wasn’t into ‘balls to the walls today’.. started to realize last week’s effort (mini-meet ) took a lot more out of me than I realized. Plus, I’d skipped my usual Fri-night carbup since I wasn’t hungry yet.. dumb dumber than dumb! However.. it’s not as bad as it sounds as 62x3 is almost a tie with the
PR of 62,5x3
Alternated these with
B2
conventional DL w OH grip
72,5x5 – 82,5x4 – 87,5x4 – 92,5x3
Unbelievable.. just 2 weeks ago I was able to ‘rep’ it out on 87,5x13 , last week did a 110x1 with a thick men’s Oly bar and today even 82,5x4 felt heavy..can you say overstrained CNS?
C1
pull through
38,8x10-10
Kept slipping away.
C2
hang snatch
10x5
Just practicing the movements
Training statistics
week 1: volume: 14173 – sets: 45 – reps: 280 – avg reps/set: 6,2 – kg/rep : 50,6
week 2: volume: 16321 – sets: 41 – reps: 314 – avg reps/set: 7,7 – kg/rep : 52,0
week 3: volume: 6744 – sets: 15 – reps: 90 – avg reps/set: 6,0 – kg/rep : 74,9 (mini-meet)
week 4: volume: 8658 – sets: 27 – reps: 146 – avg reps/set: 5,4 – kg/rep : 59,3 (no pushups)
Comments: considering the circumstances still a good workout.. was happier about how the hang cleans went than 2 weeks ago. Today was the first day I’m trying out BCAAs & L-leucine during my workout, with the main reason being that I generally don’t do dairy or PP.