Hang Power Clean
135 x 5 x 2 sets
I also threw in a set of clean pulls and got a video that I'll post tomorrow.
Face Pull
50 x 10
100 x 10 x 2 sets
Neutral Grip Pull-up
BW x 5 x 3 sets
DB Shoulder press
25's x 15
35's x 12
45's x 12
Cable External Rotation
20 x 10 x 3 sets
Cable Internal Rotation
30 x 15
40 x 15 x 3 sets
I tried doing OH shrugs but I'm just not sure if I'm doing them right. I get very little range of motion, but I guess that may be normal.
I did another 2000m on the rower and managed to get it done in 7:45. It's amazing how much more difficult it is to maintain a pace below 1:50/500m compared to 2 minutes. My technique really needs more work. I finished with a quick tabata interval session on the elliptical.
The pullups were actually bothering my shoulder a bit so I stopped after 3 sets, I was planning on doing 1 more.
Shoulder presses felt good. I made sure to lift very slow and controlled and did not go very heavy.
My shoulder has been OK, but over the last few days my neck into my back on the right side has been really tight. After my session tonight I talked to the PT. He zeroed right in on my rhomboids and did a laser treatment and some massage. He said that the laser was very effective in that area. My neck still feels tight but it really took the knots out of my back. We'll see how it feels tomorrow.
Hang Squat Clean
50kg x 5
60kg x 4
70kg x 3
80kg x 2 x 3 sets
Split Jerk
60kg x 5
65kg x 3
70kg x 3 x 3 sets
Clean Pull
70kg x 6
80kg x 5
95kg x 3 x 4 sets
Back Squat
85kg x 10
105kg x 8
115kg x 6 x 3 sets
Finished with some core work.
Another good workout. Cleans felt really good tonight. His main comment was that I wasn't quite finishing the pull before getting under the bar.
Jerks felt much better today and my shoulders felt much more stable today. I just need to work on getting the back knee bent more, I am getting my leg back but keeping it too straight. Still a big improvement from last week.
Sunday 7/13/08
I was in the regular gym today so all weights are in lbs.
Face Pull
60 x 10
100 x 10
120 x 10 x 2 sets
Hang Squat Clean
95 x 5 x 2 sets
135 x 3
155 x 3
175 x 2
185 x 2 195 x 1 PR
Front Squat
135 x 6
185 x 6
225 x 4
275 x 3
315 x 2
225 x 8
RDL
135 x 8
225 x 6
275 x 3
225 x 6
Leg Curl
150 x 10
200 x 10
200 x 8
I had no plan going into the gym, but felt like going heavy once I got started.
Cleans felt relly good today and I decided to push the weight up a little. I actually missed the first attempt at 195, but it was all in my head. From the second I picked up the bar it just felt heavy and I was convinced that I would miss the lift, and that's exactly what happened. I recomposed myself and got the 2nd attempt with no problem.
Front squats were also feeling strong today and I considered trying to best my previous 1RM of 335, but I didn't feel like my upper back was up to it today. I felt like I was starting to lose my tightness with 315 and didn't want to push it any more. I do beleive that my FS has gotten stronger and I could probably add 10-20lbs to my max soon, but maybe on a week that I didn't already squat 3 times. I can also keep all of my fingers on the bar and get my elbows higher than I used to.
Great workout today. I love sleeping in, eating big and getting in workouts like these on the weekends.
BB Shoulder Press
45 x 10
95 x 10
115 x 8 x 2 sets
BB Reverse Lunge
45 x 8 each leg
95 x 8
135 x 8
155 x 8
185 x 5
Lat Pulldown
100 x 10
150 x 8 x 2 sets
Dips
BW x 12 x 2 sets
Leg Press
2 plates x 15
3 plates x 15
4 plates x 10 x 2 sets
Standing Calf Raise
150 x 15
200 x 10
300 x 8
Triceps Pushdown
100 x 15
150 x 10 x 2 sets
Reverse grip curl
50 x 10
70 x 8 x 2 sets
Fun workout tonight, I just did whatever I felt like. I normally do forward alternating lunges, so the reverse took a few sets to get used to. Never doing reverse lunges has made it a little more difficult to get my back leg back far enough when doing split jerks, so I thought I should work on these.
Total unvalidated booooooooooooolshit.
In my professional opinion...
Validated or not, the huge knot I had in my back is pretty much gone. It may have been the laser, the massage or just a placebo effect of the laser, but regardless of the cause I'm happy with the end result so far.
Hang Squat Clean
95 x 5
135 x 5
155 x 3
175 x 3 x 3 sets
Bent Over Rows w/ tyler grips
95 x 10
115 x 10 x 2 sets
Seated Row
100 x 10
150 x 8
200 x 6 x 2 sets
DB Bench
45's x 10
75's x 8
100's x 6 x 2 sets
65's x 8 incline
45's x 10 incline
Scap plane raises
10's x 10
15's x 10 x 2 sets
Chest Supported Row
45 x 10
90 x 8 x 2 sets
Finished with core work.
Yet another unorganized workout. I was really all over the place today.
I think I need to do more dumbbell pressing work because my incline presses were really pathetic. I felt really unstable on these, but I backed off the weight and did a few sets of very slow controlled reps.
Yoga tonight. Not an easy class because my legs, arms and shoulders were all a little sore going in. Fitting this class in around my lifting schedule is not the easiest thing for me right now, but I am sticking with it. It's amazing how much more hip mobility I have now compared to when I started just a few months ago. I just wish the class was on tuesday or thursday, but what can you do.
After yoga a did a few light sets of OH squats, some snatches and snatch grip jerks, all with 65lbs. No shoulder pair or numbness today.
You could also do a basic stretching routine each night. I find this a very effective option and it has helped me IMMENSELY with my mobility. You can do a quick stretching routine every night for about 10 minutes and probably get more out of it than a weekly hour-long yoga class.
Depending on where you need work, example...
Cat/Camel 2x10
Birddogs 2x10 per side
Wall Slides 2x10
Behind-head chest stretch 2x15 second hold
Bent-over Lat Stretch 2x30 seconds
Standing Quad Stretch 2x15 seconds per side
Hamstring Stretch 2x30 second hold
Prone Glute Stretch 2x15 seconds per side
Calf Stretch of your choice
Hip flexor stretch
Kneeling Groin stretch 2x30 second hold
If you did something like that every day to start you would be feelin' good.
I really like your list of stretches and will definitely try adding them. My legs always get all the attention and I tend to neglect my upper body which is where I need to be focusing my attention right now.
There was a period of time where I was stretching just about every night, but for some reason no matter how much I tried I couldn't seem to make any progress in my hip flexors until I started the yoga. Maybe now that I have gotten through some sticking points my at home stretching will be more effective. That is of course if I can do them on a regular basis.
This hip flexor stretch is awesome (sorry about the silly video clip). Also, doing some activation work helped me lot. My hip flexors are not sore 24/7 anymore. For activation prior to lifting, lie flat on back with legs up and bent at 90 degree angle. Take a light medicine ball or foam roller and place between knees. Squeeze and hold for a couple seconds. Repeat 10-12 times. Then do the hip flexor stretch linked above and then some cradle walks.
Oly session in the regular gym tonight, so weights are in lbs.
Hang Squat Clean
95 x 5
115 x 4
135 x 4
145 x 4
165 x 3
165 x 2 x 3 sets
Push Press BTN Snatch Grip
95 x 4
115 x 4
120 x 3
130 x 3
Back Squat
135 x 5
225 x 5
245 x 5
295 x 4
355 x 3 x 2 sets
Clean Pull
155 x 4
185 x 2 x 3 sets
205 x 3
215 x 3
225 x 3 x 2 sets
I finally got the coach to email me a 3 day a week routine. Due to scheduling issues I'll be doing 2 days a week in my gym and 1 day with the coach for at least the next 4 weeks. The weights are all based on percentages, but I don't really know my max on all the lifts so some things are estimated.
Because I got the workout late in the week, this is sort of a hybrid between the day 1 and day 2 workouts.
I was supposed to go up 10 more lbs on the push presses and do another 2 sets of 3 but I thought my shoulders had enough. The presses themselves don't feel bad, but the lowering of the weight onto my back, which puts me into a very weak position.
This hip flexor stretch is awesome (sorry about the silly video clip). Also, doing some activation work helped me lot. My hip flexors are not sore 24/7 anymore. For activation prior to lifting, lie flat on back with legs up and bent at 90 degree angle. Take a light medicine ball or foam roller and place between knees. Squeeze and hold for a couple seconds. Repeat 10-12 times. Then do the hip flexor stretch linked above and then some cradle walks.
I saw that stretch posted in your log and tried it the other night and it worked really well. It reminds me of how they used to stretch me when i was going to physical therapy for my back.
I do a pretty extensive warmup with the coach, but I'm bad at doing it at my regular gym. I'll have to try some more activation work.
With the coach, are you at least using Oly equipment? If so, what kind?
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
With the coach, are you at least using Oly equipment? If so, what kind?
I wouldn't be training there if they didn't have oly oquipment. They have a platform with york bars and plates. I'm pretty sure the main bar I use is a York Elite Competition bar. And I use another york bar for squatting.
I wouldn't be training there if they didn't have oly oquipment. They have a platform with york bars and plates. I'm pretty sure the main bar I use is a York Elite Competition bar. And I use another york bar for squatting.
Its a fair question since none of your vids are taken using oly equipment and youre not competitive right now. Might be useful to post some vids of your lifts with proper equipment because I know in my case, my pull goes to shit if I dont have a good bar.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
Its a fair question since none of your vids are taken using oly equipment and youre not competitive right now. Might be useful to post some vids of your lifts with proper equipment because I know in my case, my pull goes to shit if I dont have a good bar.
Point taken. I'll see if I can get some video tonight.
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