Author Topic: Training & Sports Journal  (Read 62101 times)

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undoubtable

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Re: Undoubtable's Training Journal
« Reply #15 on: May 21, 2011, 08:16:35 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.
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

undoubtable

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Re: Undoubtable's Training Journal
« Reply #16 on: May 21, 2011, 09:37:18 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_title

Jump 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.
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

undoubtable

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Re: Undoubtable's Training Journal
« Reply #17 on: May 24, 2011, 10:26:26 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 :personal-record:
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.
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

undoubtable

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Re: Undoubtable's Training Journal
« Reply #18 on: May 27, 2011, 12:30:01 am »
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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.
« Last Edit: May 28, 2011, 08:33:32 pm by undoubtable »
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

undoubtable

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Re: Undoubtable's Training Journal
« Reply #19 on: May 28, 2011, 08:42:53 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.
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

undoubtable

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Re: Undoubtable's Training Journal
« Reply #20 on: May 29, 2011, 10:12:26 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.
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

undoubtable

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Re: Undoubtable's Training Journal
« Reply #21 on: June 01, 2011, 04:39:00 pm »
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6/1/2011

Warm Up
Stair Jumps 5x

Broad Jump test- 8 total- best- 9'7"  :personal-record:

This is the video of my best jump even though I collapsed left more than usual. Still measured on straight line from starting mark. This is my house I rent w/ friends in college btw so thats why its so broke down.

<a href="http://www.youtube.com/watch?v=JAAi4TJ27Ws" target="_blank">http://www.youtube.com/watch?v=JAAi4TJ27Ws</a>

Side View

<a href="http://www.youtube.com/watch?v=73yoUFlwfbU" target="_blank">http://www.youtube.com/watch?v=73yoUFlwfbU</a>

Comments: I thought I could get to 9'9" but I can't complain with a pr. Every jump was within ~2 inches of my best so I'm also showing consistency. Haven't done much the last couple days bc its the last week of classes and I've had so much work and very little sleep. I felt pretty good today regardless and I'm happy with the progress even if it was only an inch.
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

undoubtable

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Re: Undoubtable's Training Journal
« Reply #22 on: June 03, 2011, 09:10:28 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
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

undoubtable

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Re: Undoubtable's Training Journal
« Reply #23 on: June 04, 2011, 07:50:51 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.
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

undoubtable

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Re: Undoubtable's Training Journal
« Reply #24 on: June 07, 2011, 10:26:22 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:

<a href="http://www.youtube.com/watch?v=rLzJzSI-dlM" target="_blank">http://www.youtube.com/watch?v=rLzJzSI-dlM</a>


6/7/2011

Weight Session

Back 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.
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

undoubtable

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Re: Undoubtable's Training Journal
« Reply #25 on: June 09, 2011, 05:02:25 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.
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

creativelyric

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Re: Undoubtable's Training Journal
« Reply #26 on: June 12, 2011, 09:24:53 pm »
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The beach. Sounds like a nice getaway. :]

undoubtable

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Re: Undoubtable's Training Journal
« Reply #27 on: June 15, 2011, 12:16:46 pm »
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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.
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

undoubtable

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Re: Undoubtable's Training Journal
« Reply #28 on: June 15, 2011, 12:24:17 pm »
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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.  :pissed:
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

undoubtable

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Re: Undoubtable's Training Journal
« Reply #29 on: June 16, 2011, 12:07:11 am »
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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.
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5