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« Reply #1065 on: January 31, 2012, 05:48:00 pm » |
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Workout 122 - Chezkenny 23 - Speed 14 POTENTIATION: 24 kg KB swings: 10, 10 --------------------------------------------------------------------------------------------------------------------------------------------------------- Hang powersnatch: 30x3, 40x3, 45x1, 40x3 (some very explosive and good form wise but still bad after a while) Hang powerclean: 50x3, 60x3, 70xfail, 70x1, 75xfail, 75xfail Full squat: 20x5, 70x5, 100x1, 120x1, 130x1 Explosive half squat: 100x3, 100x3, 100x3 Lance Overhead press: 20x8, 35x8+6+5 (I think, not sure, will stay at 35 kg) Dumbbell lateral raises: 7.5x8 Dumbbell front raises: 7.5x8 Pullups: 8+6+5 = 19 reps Wide grip lat pulldowns to back of head: 64x8 Wide grip lat pulldowns to chest: 64x8 Ab machine crunches: 54x15, 54x15 Ab wheel rollouts: 10, 10, 10 --------------------------------------------------------------------------------------------------------------------------------------------------------- FAT BURNING: NONE (tired) --------------------------------------------------------------------------------------------------------------------------------------------------------- Single leg calf raises: 20x12, 20x12
Shrugs: 20x20, 20x20
Bilateral calf raises: normal stance x 20, toes out x 20, toes in x 20
Static stretching : none Rating: Decent Bodyweight: N/A Comments: Still feeling like passing out after doing my sets in whatever exercise... |
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Mutumbo000
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« Reply #1066 on: January 31, 2012, 08:44:07 pm » |
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Do you eat before you train and how much water do you drink a day? Seems pretty weird how you'd feel light headed on exercises unless it's front squats where the bar can sort of choke you. |
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Random post from T-nation-
"Best advice I can give, though it will sound like a broken record, is to squat, squat, squat and heavy if you want to improve your sprint times.
One of my favorite anecdotes related to this is from "Romo" (Bill Romanowski's autobiography). He talks about when he first started working with Remy Korchemny on speed work and Remy asked him if he was squatting.
Romo (to my surprise) said he wasn't and was only doing leg presses for lower body work.So Remy tells Romo to start squatting and after awhile, excited with his progress, Romo comes back to Remy and tells him he can squat 400. Remy answers, "Good. Now you can squat as much as my women sprinters."
Granted most of Korchemny's athletes were juiced to the gills - he was one of the guys taken down with the BALCO bust - but I think there's something to be learned there, nonetheless."
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Raptor
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« Reply #1067 on: February 01, 2012, 04:22:09 am » |
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I haven't changed anything except taking my meds at half dosage (anti-depressants). That could be it. I mean, I hope it's that. But I do get tired a ton after any set. The truth is I give it my all everytime, going almost to the "psyche out limit" so to speak. Really putting in "nervous" energy and aggressivity in each and every set. So I guess that's a factor as well. Otherwise... |
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Raptor
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« Reply #1068 on: February 01, 2012, 10:45:54 am » |
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A promo I made in AE: |
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Raptor
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« Reply #1069 on: February 01, 2012, 01:24:32 pm » |
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Core workout: 24 kg KB swings: 10, 10, 10 Front plank: 1 min Side planks: 20s (slippery socks) 5 kg weight vest ab wheel rollouts: 15, 15, 15 Med ball core circuit: 10 over head, 10 between the legs, 10 around the legs, 10 touching the sides, 10 ball between the knees 24 kg KB swings: 10, 10, 10 |
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Raptor
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« Reply #1070 on: February 02, 2012, 02:25:23 pm » |
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Workout 123 - Chezkenny 24 - Strength 11 POTENTIATION: 24 kg KB swings: 10, 10 --------------------------------------------------------------------------------------------------------------------------------------------------------- Full squat: BWx5, 20x5, 60x5, 90x5, 110x3, 130x1, 150x1, 180x0 (10s unrack), 130x5 (hard)Lance Bench press: 20x8, 40x5, 55x7+6+7 = 20 reps (+4)Deadlift: 20x5, 60x5, 90x5, 110x1, 130x1, 150x1, 130x5Triangle pullups: 6 (3 each side) Pullups: 5 Chinups: 5 Neutral grip chinups: 5 --------------------------------------------------------------------------------------------------------------------------------------------------------- FAT BURNING: NONE (tired) --------------------------------------------------------------------------------------------------------------------------------------------------------- Single leg calf raises: 20x12, 20x12, 20x12 Shrugs: 20x20, 20x20
Bilateral calf raises: normal stance x 20, toes out x 20, toes in x 20Ab wheel rollouts: 10, 10, 10 Static stretching (1 to 2 minutes per stretch) Rating: Decent Bodyweight: N/A Comments: Decent workout. 130x5 was hard but I'm sick so I think it's pretty good. Felt a bit better CNS wise as well. 150x1 was pretty hard but did it nevertheless. Bench pressing was hard, deadlifting was easy. |
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D4
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« Reply #1071 on: February 02, 2012, 06:57:48 pm » |
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With the great progress in strength lately, have you been jumping as well? If I remember correctly, you strictly strength train in the winter right? What are your plans for when the weather gets warmer? Plyo's/speed training? |
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Goal is to dunk.
Vertical needed to dunk: 40"
Current vertical : 37"
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Raptor
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« Reply #1072 on: February 03, 2012, 05:07:51 am » |
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I haven't been jumping in a month + But yeah, I'll be squatting everyday when it gets warmer in very low volumes and just jump at the rim a lot and do some plyos. |
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Raptor
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« Reply #1073 on: February 03, 2012, 02:57:10 pm » |
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Workout 124 - Chezkenny 25 - Speed 15 POTENTIATION: 24 kg KB swings: 10 --------------------------------------------------------------------------------------------------------------------------------------------------------- Hang powersnatch: 30x3, 40x3, 45x1, 50x1 (miss/press) Hang powerclean: 50x3, 60x3, 70xfail, 70x1, 70xfail, 70xfail Lunge ++ 5kg weight vest paused deep lunge jumps: (50+5 weight vest)x3++5kg vestx3, (50+5 weight vest)x3++5kg vestx3 Lance Overhead press: 20x8, 35x6+4+4 (14 reps = sucky) 5 kg weight vest chinups: 8+4+4 = 16 reps Dumbbell lateral raises: 7.5x10 Dumbbell front raises: 7.5x10 Narrow grip lat pulls to chest: 80x10, 80x8 5 kg weight vest ab wheel rollouts: 10, 10, 10 --------------------------------------------------------------------------------------------------------------------------------------------------------- FAT BURNING: NONE (tired) --------------------------------------------------------------------------------------------------------------------------------------------------------- Single leg calf raises: 20, 20, 20 Static stretching : Will do (NOT  ) Rating: Good Bodyweight: N/A Comments: Nothing to really comment about. Overhead press hard as usual. Even harder actually. Cleans suck as usual. |
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Raptor
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« Reply #1074 on: February 05, 2012, 03:44:30 pm » |
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I think I'm going to boost my volume for the squats a bit, going with 3x5 for the moment as I don't have any other athletic activity or try with Lance's 3 sets of max reps method. |
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Raptor
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« Reply #1075 on: February 06, 2012, 05:06:06 pm » |
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Workout 125 - Chezkenny 26 - Strength 12 POTENTIATION: 24 kg KB swings: 10, 10 --------------------------------------------------------------------------------------------------------------------------------------------------------- Full squat: 20x5, 60x5, 90x5, 110x3, 130x1, 150x1, 190x0 (10s unrack), 130x5 (medium to hard), 110x5 (no belt), 110x5 (no belt) Lance Bench press: 20x8, 40x5, 55x8+7+4 = 19 reps (-1) - felt some diconfort on my last set in the right scapula, stopped Deadlift: 20x5, 60x5, 100x5, 130x1, 150xfail (wtf), 130x5 THEN AWAY WE GO HOME --------------------------------------------------------------------------------------------------------------------------------------------------------- FAT BURNING: NONE (tired) --------------------------------------------------------------------------------------------------------------------------------------------------------- NOTHING ELSE  Static stretching (1 to 2 minutes per stretch) Rating: Blah blah blah Bodyweight: N/A Comments: Blah blah blah. Will take a week away from training to rest. I don't have the drive anymore to train and I need rest. Will comply. |
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vag
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« Reply #1076 on: February 07, 2012, 02:07:51 am » |
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^^^ Take a couple of days off if you feel too worn out/unmotivated but a week is maybe too long. Also don't get too dramatic, it could be just a bad strength/mood/psychology day , take it easy! |
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Raptor
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« Reply #1077 on: February 07, 2012, 07:56:10 am » |
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I don't know. I'm going to take a full week out. I don't care if I detrain. Just give some rest to my bones/articulations etc. And overall rest, I could be a bit overtrained. Will get back to my old routine as well after this. I'll use the chezkenny routine with daily squatting inseason (summer when I play outside) - using very low volumes but high frequency. Until then, it's time to use a bigger volume of squats and increase my squat. |
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Raptor
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« Reply #1078 on: February 14, 2012, 11:02:45 am » |
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Workout 126 - Legs 1 POTENTIATION: 24 kg KB swings: 10, 10 --------------------------------------------------------------------------------------------------------------------------------------------------------- Full squat: 20x5, 60x5, 90x3, 110x3, 130x1, 140x1, 120x4, 120x4 (pretty hard) Half squat: 120x5, 120x5 (pretty hard) Dumbbell BSS ++ 1-leg leg curls: 60x8 ++ 48x8 Barbell calf raises: 60x12, 110x12 (didn't like the ROM/movement etc so I switched to single leg with a plate in hand) Single leg calf raises: 25x12, 25x12 Leg raises: 10, 10 One-leg Peterson Stepups with heel elevated: 10, 10 Lance Glute Iso Hold: 20s, 20s Leg extensions: 120x5, 120x5 --------------------------------------------------------------------------------------------------------------------------------------------------------- FAT BURNING: 24 kb KB swings: 20, 20, 14 (tired) --------------------------------------------------------------------------------------------------------------------------------------------------------- Static stretching (1 to 2 minutes per stretch): groin, hip flexors, hamstrings, glutes, piriformis, adductors, calves Rating: Decent Bodyweight: 83.3 kg with boots on and a lot of clothes Comments: First workout after a week of total rest. 120 was heavy. Still was able to do 1 rep with 140 (but hey, I was doing 5 reps with 140 3 weeks ago). Also, went to the gym at 17:00 instead of 22:00 so not sure how this will work out. We'll see. |
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Raptor
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« Reply #1079 on: February 14, 2012, 03:40:46 pm » |
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By the way - I'm slowly transitioning into standing ab wheel rollouts. I did them kneeling for way too long so I want to upgrade on that part. So I just did: Kneeling rollouts: 15, 15 Standing 1/2 rollout (with a wooden piece that stops me halfway through): 5 (but I'm eager to do more) |
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