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« Reply #15 on: May 21, 2011, 05:16:35 pm » |
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5/21/2011 Power clean 3x,2x,2x,1x,1x @115, 135, 155, 175,175- 4misses at 185  DB Shoulder Press 3x8@50,55,60 Half Squats 3x12 @225 Incline glute-hammy raise 3x10- w/ hand push at the bottom for assistance Single Leg/ Calf Extension machine 3x20 @ 95,95,100 Comments: The power cleans felt awful and I even took a video and it looked even worst than it felt. I'm so inconsistent with these that it pisses me off. I really want to get better at it but I may drop them completely bc my form is so terrible. Instead I can do jump squats to help with explosiveness. Currently, I do both with more of a focus on power cleans. Other than that the workout was not bad at all. I actually worked in my high volume squats for the first time. Next time ill go for 15@225 and continue on until i get 3x20@225. I enjoyed doing them. Probably rest tomorrow or do a core circuit. I should also mention that I was up till dawn last night doing the typical college friday night thing but I slept till 2pm and felt fine. |
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You gotta win to get love. I mean, that's just life. - Ricky Bobby
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undoubtable
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« Reply #16 on: May 21, 2011, 06:37:18 pm » |
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Here is the video of the power cleans. Warning....Its so ugly that it may be disturbing to some viewers: http://www.youtube.com/watch?v=r47pEQwBdQ0&feature=channel_video_titleJump to 5:50 to see my best effort @185. I would love some advice on what I do wrong and what I can do to fix it. I'm seriously considering stopping doing them and waiting until I start working and can afford a coach to teach me the right technique. |
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You gotta win to get love. I mean, that's just life. - Ricky Bobby
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undoubtable
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« Reply #17 on: May 24, 2011, 07:26:26 pm » |
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5/24/2011 Warm up Hang Clean 6x, 3x, 3x, 2x, 1x- 95, 115, 115, 135, 135 Pistol Squat w/ 35lb plate 3x6 per leg DB Bench Press 4x6 - 60, 70, 75, 80  Good Morning 3x8- 95, 115, 135 Core exercise Comments- haven't been sleeping well at all bc of crazy amount of school work. Still felt very strong today. I watched videos on cleans and did a proper warmup to activate the right muscles so it felt like i was doing it right for once but still a lot of room for improvement. Pistols were hard like always but the db bench felt awesome and those 80s were pretty easy. |
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You gotta win to get love. I mean, that's just life. - Ricky Bobby
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undoubtable
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« Reply #18 on: May 26, 2011, 09:30:01 pm » |
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5/26/2011 Isometric Stretching Warmup Squats - 4x3 @ 185, 205, 225, 245 Alt. Bounds- 2x ~30m Comments- Didn't sleep at all last night bc of all the work and studying I've had to do. Slept from 7-10pm and tried to workout after but my body was like hell no. The squats felt a lot harder than they should and my form felt really awkward. There were maybe 2-3 reps that I really felt powerful and moved the weight like I wanted to. Tried to do the squats to prime my system for bounds as this has worked well for me before but not this time. The first round felt pretty good and the second round was descent but I tried for a third time and had no bounce in me whatsoever. I'm now wondering whether this was a waste of a workout but it at least serves a learning purpose. I'm planning on resting tomorrow and having a strong workout on Sat. |
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« Last Edit: May 28, 2011, 05:33:32 pm by undoubtable »
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You gotta win to get love. I mean, that's just life. - Ricky Bobby
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undoubtable
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« Reply #19 on: May 28, 2011, 05:42:53 pm » |
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5/28/2011 Long warm up Overhead rock throw (5-6lbs)- 5x 5x DL Bounds- 3x Overhead rock throw (5-6lbs)- 5x 5x DL Bounds- 3x ~30 Hill Acceleration - 3x Comments: Pretty good workout after getting a lot of catchup sleep the past two days. I think I'm happy with how how hard I've pushed myself the past 8 weeks and I'm now starting to feel some CNS fatigue. I can usually tell because I have lost the reactive and elastic feeling you have when you're completely fresh. With that said I'm rarely going to lift heavy weights in the next 2 weeks, just do quick and explosive work instead to deload. Going to do some testing along the way and hopefully I'll see some pbs. |
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You gotta win to get love. I mean, that's just life. - Ricky Bobby
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undoubtable
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« Reply #20 on: May 29, 2011, 07:12:26 pm » |
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5/29/2011 Dynamic Warmup *All exercises done with 15lb dumbbells. One leg deadlift 4x5 - Fast w/ Limited ROM Jumping Lunges 2x8/leg BW Jumping Lunges 2x8/leg One leg Good mornings 4x6 Glute Bridges 3x10 Core Circuit Comments- Pretty good workout although every session feels hard bc I'm experiencing higher than normal fatigue. |
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You gotta win to get love. I mean, that's just life. - Ricky Bobby
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undoubtable
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« Reply #21 on: June 01, 2011, 01:39:00 pm » |
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You gotta win to get love. I mean, that's just life. - Ricky Bobby
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undoubtable
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« Reply #22 on: June 03, 2011, 06:10:28 pm » |
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6/3/2011 Warm up 5x ~50 meter sprints- High effort 5x three broad jump- 29'4" Best- First time measuring 3x standing triple jump Comments: Finally got a good night of sleep and had a nice workout. The sprints felt good and the jumps were great. Not only did I not collapse after the first jump like I usually do but I was jumping further after each one. My legs just feel awesome after deloading. Here's the link for one of those jumps. http://www.youtube.com/watch?v=j4YQVtUdyUY&feature=channel_video_title |
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You gotta win to get love. I mean, that's just life. - Ricky Bobby
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undoubtable
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« Reply #23 on: June 04, 2011, 04:50:51 pm » |
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6/4/2011 Warm Up Hang Clean 3x4 @ 115 Squat Max test 2x225, 245, 275, 295, 315, 325Fail 2x 6x 30 meter runs w/ long jump pop off - medium intensity Comments: A little disappointed I didn't get the 325 squat but not too bad overall. Just gonna keep at it. |
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You gotta win to get love. I mean, that's just life. - Ricky Bobby
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undoubtable
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« Reply #24 on: June 07, 2011, 07:26:22 pm » |
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6/6/2011 Plyo Session Dynamic warm up 3x10 Jump rope double unders/ pogo jumps 5x DL Stair Jumps (4 Jumps to clear all steps) 2x3 depth jumps off 18" 3x10 Alt. Leg Jumps 2x3 SL depth jumps for distance 2x3 SL depth jumps for height Video of a depth Jump: 6/7/2011 Weight SessionBack and triceps bb workout with a friend 45 minutes later Squat 4x8- 135, 185, 205, 225 Good mornings 3x8- 95, 115, 145 Leg extension 3x8 - 70, 90, 100 GHR 3x10 @BW Barbell shoulder press - 65, 85, 105 Isolated shoulder work w/ dbs Core Work Comments: I haven't had as much energy as usual and really need to clean up my diet and sleep schedule but both workouts were pretty good. My friend who I haven't worked out with in a while noticed that I looked more explosive with the squats and gms. I feel as though I have improved my explosive and reactive strength but really need to make gains with max strength. |
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You gotta win to get love. I mean, that's just life. - Ricky Bobby
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undoubtable
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« Reply #25 on: June 09, 2011, 02:02:25 pm » |
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6/9/2011 Warm up- Stair runs and mobility over railing 3x ~30meter uphill sprints 3x overhead backward throws 3x 5 DL Bounds 3x between the leg forward throws- 1st time trying so very inconsistent and somewhat awkward 3x 5 DL Bounds 3x 10 Alternating Leg Bounds Downhill- experimental but felt damn good Comments: Somewhat sore in the legs and lower back from the high volume workout I did Tuesday. I know for sure I've hit some CNS fatigue because my mind is in a gray zone with my recent workouts but I want to keep going because my body still feels very good. Didn't feel light on my feet today but just really powerful as if I'm able to apply plenty of force w/ every foot strike and it only increases with every consecutive foot strike. Probably my last workout before I go on vacation for a week. Gonna do some sprints and bounds at the beach but nothing intensive as Im looking to deload and start a new program when I get back. |
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You gotta win to get love. I mean, that's just life. - Ricky Bobby
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creativelyric
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« Reply #26 on: June 12, 2011, 06:24:53 pm » |
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The beach. Sounds like a nice getaway. :] |
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undoubtable
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« Reply #27 on: June 15, 2011, 09:16:46 am » |
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The beach. Sounds like a nice getaway. :]
Haha yes, a much needed getaway. Also stayed in New Orleans one night and had the best food of my life. Cajun cooking is amazing. |
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You gotta win to get love. I mean, that's just life. - Ricky Bobby
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undoubtable
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« Reply #28 on: June 15, 2011, 09:24:17 am » |
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6/14/2011 Lunges 4x6 w/ 25lb DBs BW Lunges 4x6 w/ 25lb DBs Core Circuit 2x Incline bench 3x8 2/ 50lb DBs Comments: Such a hard workout due to multiple days off and plus the beach and sun really tiring me out. I saw a track and tried to do some running today but of course they kicked me off. I hate the fact that high school tracks don't let anybody in. I passed by three at home that were locked and now this one in FL. Seems like Im going to have add in multiple depth drops into my routine from all fences I'll be jumping over this summer.  |
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You gotta win to get love. I mean, that's just life. - Ricky Bobby
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undoubtable
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« Reply #29 on: June 15, 2011, 09:07:11 pm » |
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6/15/2011 2x5 ~20 meter sprints on sand Comments: Actually very happy they didn't let me run on the track bc it was very cool running on the beach. Probably gonna do this for the next three days since the impact is fairly low on sand plus another core workout. I'm a little sore in the right places, glutes and hammies. Is it weird that I'd rather be sore than not while on vacation lol. |
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You gotta win to get love. I mean, that's just life. - Ricky Bobby
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