Friday Jan 15th
Assistance day
Myotest Horizontal Press Injury /unilateral assessment.
Warm up with DB pressing up to 70lb db Explosive then test.
Left arm (un injured) Right arm (injured)
Power 829W 649W
Force 579N 546N
Velocity 192 cm/s 161 cm/s
Much better then several weeks ago its coming back not 100% but much better
Power Snatch Complex, snatch, OH squat, Back squat, round back GM
20KG x 2 sets
40kg x 2 sets
50 x 1 set
60 x 1 set
70 x 1 set
Power snatch
75kg x 1 x 10sets 60 second rest
These felt OK back is much better then it was
OH press
40lbs x 2 sets light
Reverse hyper
2 sets x 15 reps
that’s it
http://www.youtube.com/watch?v=ZHZGwM4Zi8o
http://www.youtube.com/watch?v=6clCe76uD-Q
Saturday Jan 16th
Deadlift day
Going to take it slow start with cleans to feel the back out. Its not right for sure but much better so decided to go out of the rack, that went ok dropped it to below the knee and just went o 675 for multiple singles. Also wore a belt which I normally don’t and had to just lay the power on not hammer as hard as I can
2 position clean (from floor then from hang = 1 rep)
Bar x 2 sets
40kg x 2 sets
70kg x 2 sets
90kg x 2 sets
Power clean
100kg x 1 x 2
120kg x miss, 1, miss
I havent done these heavy in along time so not bad I have more then enough horse power just technical stuff
Rack pulls above knee
315 x 5
405 x 5
Rack pulls below knee
495 x 1
585 x 1
635 x 1
675 x 1 x 2
675 x 1 x 5sets, 1 minute rest between each pull (video later)
Not o shabby hopefully back gets back to 90-95% in the next few weeks, meet is getting close
DB Press, just nice and controlled
50 x 10
70 x 10
105 x 10 x 2
70 x 1 sets
Reverse hyper
1 set 30 reps
Here is the 675 x 1 x 5sets with 60 seconds rest
http://www.youtube.com/watch?v=vvCqO9O-0HA
Monday Jan 19th
Assistance day
Clean x 1, front squat x 3 and Push Press x 2 = 1 rep
Bar x 1
40 x 1
50 x 2
70 x 1
80 x 1
90 x 1
Pwr Clean and push press 60 seco0nds rest
95 x 2
100 x 1
105 x 1
110 x 4
Pull Ups Ladders 15 minutes
62 total
Man that’s way down, elbows a lil sore today
Reverse hyper, bi’s and tris
3 sets 20
Tuesday Jan 20th
client and just toyed around with some 1 arm B snatch