12th Workout clips

Nutrition
41

Well one thing is for sure, all my strength gains have been pretty functional

There is this big roll of plastic sheeting that sits in a deep 1m high wooden cupboard that I need to pull out vertically to take it out. This is at my part time job, when I need to replace a roll on a machine.
A few months ago, I would need to use two hands and struggle to get it out.
This morning I pulled it out with one hand, and fairly easy too!
I guess the grip work helps too :slight_smile:

Yep the gripwork after 2 sessions on the Ivanko Supergripper is already noticable.

42

do you ever do anything and not get ‘spectacular’ results?

43

yeah my olys :slight_smile:

And the way I was training 2 months ago, I wasn’t gaining all that fast.

But right now the gains are pouring in, can’t help it. I’ll take it as long as it lasts :slight_smile:

The big compound moves are gaining quite slowly if you think about it, but the single joint moves are gaining quite a bit faster at the moment.

44

PRs keep on rolling :slight_smile:

PR clips from today



right click and save before vieiwng to avoid errors!



Standing Military Press 185lbs x1 + 8sec ISO hold

http://www.members.optushome.com.au…SO_3April04.mpg



Chin 45lbs x3.75 - bodyweight at 225lbs

http://www.members.optushome.com.au…75_3April04.mpg

Sunday 4th April - Cycle 1 Get Stronger - Week 9 - Day 1 - Upper 2 Strength - Afternoon

I am getting stronger, and it seems the strength gains are manifesting itself as increased muscle mass especially in the upper body. I bumped into that ex-olylifter I always chat with today, and he asked how much I was weighing and I said a solid 100kg 220lbs, and he said yeah you can really see the muscle gains :slight_smile:

Also while I was doing the cable L-Flyes ISO hold, this big beefy bald guy asked " You a powerlifter mate?" - I said, “Sorta” and smiled. I guess he didn’t know what to make of that answer - LOL :stuck_out_tongue:
I guess he’s probably a powerlifter, about 260lbs or so

everything felt somewhat lighter today, which is strange since I haven’t done any of these exercises in 2 weeks! And my upper body is slightly tired from my part-time job this morning.
Also used much shorter rest periods betweene ach exercise during the warmups and that really paid off, with me warming up much faster and the CNS got up to peak firing quickly.

Workout time - 1 hour 40mins
Workout rating - 9/10

Warmup

Did my usual general warmup with a 25lb bar

Incline Situp, arms outstretched infront, Russian twists to each side at top - BW x8
Back Extensions - 6 normal + 6 twisting to alternate sides

6HangPowercleans + 8 Pushpresses - 45lbs

Rotating Sets between Press, Chin, Tricep, Flye

Resting 30secs to 1min on warmup sets and then 3 mins between each exercise

Standing Military Press in Oly Shoes

ISO held at sticking point
Warmups - 45x5, 75lbs x5+5sec ISO, 95lbs x5+5sec ISO, 115x3+5sec ISO, 135x2+5sec ISO, 155x1+5sec ISO

pressed up and then lowered to ISO hold at sticking point
Rotation 1) 185bs x 1+8sec ISO New 1RM PR!!

5% of (15%BW+Weight) Dropoff -
Rotation 2) 175lbs x1+8sec ISO
Rotation 3) 175lbs x1+8sec ISO → slight leg kick to press it up
Rotation 4) 175lbs x1+8sec ISO → slight leg kick to press it up
Rotation 5) 175lbs x1+8sec ISO → slight leg kick to press it up
Rotation 6) 175lbs x1+5sec ISO → slight leg kick to press it up

Well normally I have to do a few sets with each weight during the warmups
to make em feel lighter, but today. The shorter rest periods between each exercise during the warmups and ISO hold really made the difference.
It only started feeling heavier from 135lbs onwards, and when you consider I ahven’t pressed at all in 2 weeks, kinda amazing. From past experience the press is something you need to do regularly to keep it in the groove.

The ISO holds were the main training emphasis this workout, but I decided to press up 185lbs anyway and I got it, and it wasn’t that hard!
I could have done a double with it. Won’t be long now till I hit 205lbs for a single or double
The 2nd set felt hard, so I wasn’t sure with the dips I was doing that I’d get the weight up, so I used slight leg kick, not much, to lock it out. Probbaly why I was able to do so many sets…

Chins - 12 inches between hands

Warmups - chin pulldowns - 35kg x5+5sec ISO, 45x3, 55x3, 65x3, 75x3, then BW x1, +15lbs x1, +30lbs x1

Rotation 1) BW(225lbs) + 45lbs x3.75 New 3RM PR!! +10lbs

5% of (85%BW+Weight) Dropoff -
Rotation 2) +32.5lbs x3.75
Rotation 3) +32.5lbs x2.5

I weigh 220lbs at home, but at the gym I wear oly shoes, so about 5lbs heavier on the average, I didbn’t weigh msyelf today, so just guessing

Tricep Dips - all the way down

Warmups - Lockout hold - 5secs, 10secs, BWx3singles, BWx2, +15lbs x1, +30lbs x1, +45lbs x2

Rotation 1) BW(225lbs) + 45lbs x 10 New PR!! +10lbs

5% of (85%BW+Weight) Dropoff -
Rotation 2) +32.5lbs x10
Rotation 3) +32.5lbs x9

45 degree Chest Supported T-Bar Row - Parallel grip

Warmups - barx5, 25lbs x5, 45x3, 70x3, 90x3, 115x2

Assuming bar weighs 20lbs
Rotation 1) Bar+115lbs x 11 New PR!!

5% of (15%BW+load) dropoff
Rotation 2) Bar+107.5lbs x 11
Rotation 3) Bar+107.5lbs x 9

Standing Low Pulley L-Flyes ISO on Free Motion Machine
Warmups - 10lbs x5+5sec ISO, 20lbs x3+5sec ISO, 30lbs x 5sec ISO rest - 3mins

  1. 32.5lbs x 38ecs New PR!! +13secs

5% of (6%BW+Weight) Dropoff -
2)30lbs x 38secs 3) 30lbs x 30secs

actual dropoff weight was 29lbs, but hard to get that so rounded up

–

ISO Stretches - EQI

Low Pulley ROW Stretched ISO hold - Close curl Grip on Straight Bar
50kg x 1.5mins

Tricep Dip Forward leaning Leg supported Stretched ISO hold
BW x 1.5mins

Free Motion Pulley Delt Stretched ISO hold
80lbs x 1min each side

Shoulder Dislocates pec stretch with wooden staff then with light bands

45

Congratulations on your progress. Have you thought about lowering slower? Seems in a lot of your lifts (especially squats) that you lower the bar faster than you raise it.

46

these are great clips… but wheres the beef ?

show the whole lift…

jaystyles

47

Faster down, faster up :slight_smile:
ie more power - no one jumps high going down slow, so the same thing applies here. Although on the speed squats, the fast the better - creates more tension when you reverse a fast eccentric - sort plyometric like.

Don’t want to gain too much muscle as well :stuck_out_tongue:

Jaystyles - Me no understand?
You mean show my whole body? Well The camera doesn’t zoom back far enough, and there isn’t anywhere else to put the camera for the height.

I’m not cheating if that is what your implying… :slight_smile:

48

Jaystyles - if you mean the clip is cut off, then like I always say - “right click on the link and save to avoid errors”…

49

ok, thats better…

my bad…

jaystyles

50

clip from today



right click and save before vieiwng to avoid errors!



My interpretation of a Oscillatory ISO bench - first time doing them on bench - form still needs work though, but 2nd set was better and in the right spot, first set was a bit too high in the ROM. Basicly you tense all the muscles used as hard as you can then relax completely, the weight falls and then you snap it back up as the stretch reflex kicks in.

http://www.members.optushome.com.au…ec_8April04.mpg

Thursday 8th March - Cycle 1 Get Stronger - Week 9 - Day 3 - Upper1 Strength Speed/Reactive

Good workout.

Workout time - 1.75 hours I think
Workout rating - 8/10

Rotating sets between each exercise, 1 to 1.5 mins between each during warmups and earlier sets and then 3 mins later on

14 inch grip Bench - Oscillatory ISO

Warmups - Pushup against wall x6, ISO held at sticking point - 45x8+5sec ISO, 95x5+5sec ISO, 135x5+5sec ISO+5 OI, 185x3+5sec ISO+ 5 OI, 225x1+5sec ISO+ 3 OI

Did one rep and then into the Oscillatory ISOs
Rotation 1) - 225lbs x 13secs

5% of (15%BW+load) dropoff
Did 5 Pushup OI against the edge of the leg press seat to “warmup” before each set
Rotation 2) 210lbs x 13secs
Rotation 3) 210lbs x 18secs —> whoops
Rotation 4) 210lbs x 9secs

Cooldown - 20inch grip - 95x15

First time doing Oscillatory ISO on bench, felt good, but needs a good warmup, hard at first. I started getting better at em on the later sets.
Really makes the bench muscles contract violently!! Kinda like and ISO combined with a rebound bench. Weight was a bit too heavy I was shooting for 15-25secs

Seated Low Pulley Rows - V Parallel Grip

Warmups - 30kg x5+5sec ISO, 40kg x5, 50x5, 60x5, 70x3, 90x3

Rotation 1) 100kg x 6.75New PR!!

5% of (15%BW+load) dropoff
Rotation 2) 95kg x 6
Rotation 3) 95kg x 5

Cooldown - 30kg x15

Dumbell 30 degree Incline Lying Tricep Extensions - Parallel Grip - Oscillatory ISO

Warmups - each for reps then 5 OI - 3kgx8, 15lbs x5, 25x5, 35x5, 45x3

Rotation 1) +50lbs x 20secs New PR!!

5% of (6%BW+Weight) Dropoff -
Rotation 2) 45lbs x 20secs
Rotation 3) 45lbs x 20secs
Rotation 3) 45lbs x 17secs

Cooldown - Rotating style 4kg x15

Felt good, the 30 degree incline give the triceps a nice stretch. Foundthe flat version irritated my elbows.

Standing Dumbell Curl - Oscillatory ISO

Warmups - each for reps then 5 OI - 3kgx8, 15lbs x5, 25x5, 35x2, 45x1

Rotation 1) 40lbs x 26secs New PR!! +15lbs

5% of (6%BW+load) dropoff
Rotation 2) 35lbs x 26 secs
Rotation 3) 35lbs x 22 secs

Cooldown - offset Rotating style 4kg x15

These were really hard on my right bicep tendon, until I was warmed up, and then felt good. Seems I strained it when doing the gripper stuff last night…
When I go through the warmups it feels so heavy and hard, but yet when the main sets arrive I’m doing ok.

Cuff circuit

Rotating sets - 3mins between each

Single Arm Standing Low Pulley L-Flyes on Free Motion Machine - Oscillatory ISO
Warmup - 10lb x 5+5 OI, 20lbs x5+5 OI, 30lbs x1 +3 OI

25lbs x 25secs New PR!! +5lbs

5% of (6%BW+load) dropoff
22.5lbs x 15secs

Single arm, Lying on side bent over Lateral ISO

5kg x50secs, 5kgx50secs

ISO Stretches - EQI

Low Pulley ROW Stretched ISO hold - Close Curl Grip on Staright Bar

50kg x 1.5mins

Tricep Dip Forward leaning Leg supported Stretched ISO hold
BW x 1.5 mins

Free Motion Pulley Delt Stretched ISO hold
80lbs x 1min

Incline Dumbell curl Stretch ISO hold
5kg x 1min

Shoulder dislocate pec stretches with staff and then light bands

51

Squat ISO PR clip - 335lbs x 8secs - really tough, don’t try this at home kids :slight_smile:


right click and save before viewing to avoid errors!

http://www.members.optushome.com.au…s_11April04.mpg

I was moving all over the place with 335lbs, started to keel forward a bit, but held it for 8secs Then some guy can running over thinking I was stuck or something and tried to help…
Seriously what was he going to, lift 335lbs of my back?! :slight_smile:

Anyway I told him I’m doing it on purpose… probbaly thought I was just saying that to not lose face or something…oh well.

Had to answer a lot of questions lately in the gym about how I train etc… blah! :stuck_out_tongue:

–

Sunday 11th April - Cycle1 Get Stronger - Week 10 - Day 1 - Lower 1 Strength - afternoon

Workout Rating - 8/10
Workout time - 2 hours

Rotating between each exercise

rest - 3-4mins between each exercise after warmups. 1-2 mins until workoutsets

Full Oly Squat - in Oly Shoes - RAW
Warmup sets - reps - Bar x5sec ISO+5, 135lbsx5sec ISO+5, 185x5sec ISO+4, 225x5sec ISO+2, 275x5sec ISO+1, 315x5sec ISO the squatted up.

Squatted all the way down, come up 3inches and held for time, then dumped into pins
Rotation 1) 335lbs x 8secs New PR!! +20lbs

5% of (85%BW+Load) Dropoff - as per above, but held at sticking point, then squatted up after the hold
Rotation 2) 305lbs x 8secs + squatup
Rotation 3) 305lbs x 8secs + squatup
Rotation 4) 305lbs x 8secs + squatup
Rotation 5) 305lbs x 5secs

The dropoff sets were held a bit higher than the first set, maybe not a good idea.

Clean Deadlift + Shrug - in Oly Shoes standing on 2inch block - HookGrip - RAW
Warmup sets - did some powercleans from floor and hang with bar, 89lbs and 155lbs. 205x1+5sec ISO, 255x1+5sec ISO, 305x1+5sec ISO, 325x3sec ISO

Deadlifted up and shrugged, then lowered to an inch off the floor and held for time
Rotation 1) 325lbs x 24secs New PR!! +12lbs

5% of (50%BW+Load) Dropoff
Rotation 2) 305lbs x 24secs
Rotation 3) 305lbs x 24secs
Rotation 4) 305lbs x 20secs

Grip work paying off, held on even with a slippery chrome bar!
Upper back rounding on 325lbs towards the end so stopped.

Lat Machine Situp ISO Hold
Warmup sets - BW x 10sec ISO, 15lbs x7sec ISO, 45lbs x7sec ISO, 70lbs x 3sec ISO

I lean back and hold where my torso is close to parallel, dumbell on chest
Rotation 1) 75lbs x 35secs New PR!! +5lbs +13secs

5% of (47%BW+Load) Dropoff
Rotation 2) 65lbs x 35sec
Rotation 3) 65lbs x 20sec

Moving on up! Ouch!! Again I might go heavier and drop the duration :slight_smile:

then did my usual EQI and cooldown

52

that clip was funny a heck!! those iso’s look like a bitch!

two things:

try to switch up cuff rotator stuff, when doing them standing for a long time, a faulty motor pattern might take over. also, try to do some internal rotations (lying t-bench internal rotation is a good one)

what exactly are you doing with the gripper and how are you managing your forearm/cns fatigue? I though about using that little exe you linke at charlie francis to manage my cns fatigue during forearm training…

nice workouts.

53

ISOs are hard no question :slight_smile:

Well I rotate between ISO, PIM and OI on cuffs, so the motor patterns will be fine, the OI and all the throwing I do ensure that :slight_smile:
Subscap rotations you mean? I used to do them

gripper - well I’m just alternating between regular reps and ISO holds with dropoffs on my Ivanko supergripper. Plus also doing iso holds for the finger extensors for balance.
I do em the day after a lower body workout. Treat like any other exercise

last 3 workouts below -

Friday 2nd April - Ivanko SuperGripper Workout

warmups - rest 3mins, 1min 40secs between hands
31.5 x8
48.7 x5
70.8 x3
91.1 x2
100.3 x 1

----- rest 4mins, 2mins between hands
104 x 8+1 New PR!! +3.7lbs +3 reps
5mm short on both hands on 9th rep, had to use more effort on the left side to shut the last 5mm.

6% dropoff
97.8 x 8 - left hand all 5mm or so short
97.8 x 8 - left hand all 5mm or so short
97.8 x 8 - left hand all 5mm or so short
97.8 x 4+2 - right hand 5mm short on 5th and 6th reps, left hand all 5mm or so short

ISO hold with thumb lock, arms straight, no free hand brace(70% of above)
70.8 x 40secs - ouch! both hands just held on.

Wednesday 7th April - Ivanko SuperGripper Workout

warmups - rest 3mins, 1min 40secs between hands
31.5 x8
48.7 x5
70.8 x3
91.1 x2
100.3 x 1

----- rest 4mins, 2mins between hands
110.1 x 8+1 New PR!! +6lbs
5mm short on both hands on 9th rep, left 5mm short on 4th onwards then, 1cm short on 6th onwards.

5% dropoff
104 x 7+1 8th rep 1cm short on right hand, left hand all short

Cooldown 45x15

Monday 12th April - Ivanko SuperGripper Workout

Warmups
rest 1.5 mins, 30secs between hands
10secs finger extension ISO holds between sets

31.5 outer grip 2x3 , inner grip 45 2x3

rest 2 mins, 1min between hands
10secs finger extension ISO holds between sets

inner grip 64.32 2x3
inner grip 84.5 2x2

Worksets
rest 4 mins, 2 mins between hands
10secs finger extension ISO holds between sets

inner grip 101.17 2x1
outer grip ISO hold 83.1 x 40secs

5% dropoff - outer grip ISO hold
79.4 x 40secs, 79.4 x 30secs

cooldown - outer grip 45x15, finger extension ISO x 40secs

54

PR clips from today



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Powerclean and Powerjerk PR - 207 and 217lbs - still pulling with bent arms on powerclean though

http://www.members.optushome.com.au…7_15April04.mpg



Frontsquat PR - 275x2->slipped, and 275x3. Could have done 4 reps if it weren’t for the slip I think.

http://www.members.optushome.com.au…3_15April04.mpg

Thursday 15th April - Cycle 1 Get Stronger - Week 10 - Day 3 - Olys/Lower 2 Strength/Reactive

Would have been as close to a perfect session as I have ever had, if it weren’t for some mishaps! Damn some huge PRs for me!
But it was a mishmash elsewhere, trying some new exercises etc

Warmup+ CoreWork+Plyos

Did my general warmup - dynamic swings etc, and 10 reps with 25lb in various exercises - Hang slow cleanpull, military press, oly goodmorning, snatch grip BN press, fullsquat press, hang powerclean and powerjerks for a few.

1)Incline situps with Russian twists to each side at the top - arms held outstretched x8
2)Back Extensions - 5 normal and 4 with a twist to each side - BW

Olys

Warmups - rest - 1 min or so
Bar for a couple sets of clean, frontsquats, power jerks warmup stuff

Rest - 2-3mins Hookgrip where possible

Hang PowerClean + Frontsquat + PowerJerk - 95lbs x 2sets
PowerClean + Frontsquat + PowerJerk - 133lbs
PowerClean + HighHang SquatClean+ PowerJerk - 133lbs
PowerClean + HighHang SquatClean+ PowerJerk - 153lbs
PowerClean + HighHang SquatClean+ PowerJerk - 177lbs
PowerClean + HighHang SquatClean - 197lbs → SquatClean crashed on me and I dumped it.
PowerClean + PowerJerk - 207lbs New PR!!
PowerClean + PowerJerk - 217lbs New PR!! +20lbs

I dropped too low on the highhang squatclean with 197lbs and lost it forward. Decided not to attempt it again and on a whim tried to see if I could Powerjerk 207lbs and it went! Boom got 217lbs too! Had another 10lbs me I think, but decided to save the energy for the frontsquats to come, plus my wrists were feeling it a bit with the 217lbs powerjerk. Didn’t dip much to rack 217lbs too, although I didn’t hold it up there for long.
Also had problem popping the bar up and grabbing it for the powerjerk, wasted much energy here, need to work on this.
Looks like my powerjerk is not far from matching my powerclean.

Rotating between each exercise

rest - 3mins between each exercise rotating sets

Full FrontSquats - CleanGrip - RAW in OlyShoes

ISO held at parallel and squatted up
warmups - 135lbs x5sec ISO+3, 185x5sec ISO+1, 225x5sec ISO+1, 245x1

Rotation 1) 275lbs x2 → bar slipped out of my hand at the bottom of the 3rd rep - dumped!
rested 4mins, 275lbs x3 New PR!!

5% of (85% Bodyweight+Load) Dropoff
Rotation 2) 250x4
Rotation 3) 250x4
Rotation 4) 250x3 → felt hard here, so stopped

Oh man, my fingers slipped from under the bar and the bar went off my shoulders and so I had to dump it. I figured I could do 3 reps, and was able to get it on the 2nd attempt, but decided not to go for a 4th which I felt I could have done had I not dumped the 3rd rep of the first set!
2nd attempt did feel smoother though. Need to hold the bar better in future!!
Oh well, so I figure my 1RM is around 300-315lbs.

My powerjerk of 217lbs and maybe 227lbs is actually a pretty high % of my frontsquat. About 66-70%, maybe more if I can dip lower to rack it.

Standing Single Leg Curl Oscillatory ISO
Warmup set - 5 plates x5+5OI, 8Plates x3+5OI, 11Plates x5OI, 14Plates x3OI

unmarked plates
Rotation 1) 12plates x 27secs
Rotation 2) 11 x 27secs
Rotation 3) 11 x 23secs

First time doing the OI version on these

Lat Machine Situp
Warmup set - BW x10sec ISO+5OI, 25lbs x10sec ISO+5OI, 45lbs x5sec ISO+5OI, 70lbs x 5sec ISO+3OI

Rotation 1) Reactive Situp BW x30
Rotation 2) Reactive Situp 10lbs x20
Rotation 3) Reactive Situp 25lbs x10

Abs were strained so I skipped the OI with 75lbs and tried some other stuff
That what you get for going doing 75lbs cold after the long period due to the frontsquat boo. I freefall down and then snap back up on these - hipflexors were getting pumped up too.

Posterior Chain Stuff
Warmup set - reverse back extensions OI BWx6

Rotation 2) reverse back extensions Oscillatory ISO 15lbs x30
Rotation 3) Seated Dumbell Pull Oscillatory ISO - total 60lbs x 20
Rotation 4) Seated Dumbell Pull Oscillatory ISO - total 120lbs x 20

Trying some new stuff out. The seated pull is a bit like a lower range RDL sitting down with dumbells.
Damn lower back was pumped like a balloon, made it hard to frontsquat

Cooldown and EQI ISO Stretches

Cooldown - Fullsquats 95x12
Standing Single Leg Curl - 5plates x12

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg

Layed over swissball to stretch up the lower back for a minute

55

Good clean and jerk PR, impressive stuff. Noticed the bent arms thing, how do you approach fixing that sort of thing cause I do the same. Are there any specific exercises to help?

56

I am getting stronger and stronger, across the board but it seems to be transfering into the speed/explosive side of the equation as well :slight_smile:

Well my arm bend is so ingrained now it will be hard to get rid of :frowning:

But some methods that have been passed onto me are - arm locked jump shrugs, stiff armed clean pulls, pulls and cleans from the high hang.

57

PR clips - starngely with thes heer work volume I did yesterday my CNS is fine, and while my spinal erectors, traps and abs are sore, my quads and hammies aren’t…


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Fullsquat 3RM pr - 345lbs x3

http://www.members.optushome.com.au/blitzf…3_20April04.mpg



Clean Deadlift and shrug in olyshoes, lowered RDl style, 373lbs x 2.25. Had the third rep but felt upperback round slightly so bailed. Rather slow for some reason…

Also 3rd set with 323lbs x3

http://www.members.optushome.com.au/blitzf…3_20April04.mpg

Tuesday 20th April - Cycle1 Get Stronger - Week 11 - Day 2 - Lower 1 Strength 10% Fatigue Toleration

Damn long session today! I just have way too much squatting work capacity!
10% fatigue drop off used today to end the lower body microcycle. I’ll rest up for a week before I do lower body again and start a new microcycle.
The circuit style rotations definitely fatigued me before I got to the PR sets, maybe I could have done an extra rep in both squat and cleandeads. I know the squat PR set definitely taxed me out for the cleandead afterwards.

Bodyweight - 223lbs at the gym, with clothes and sneakers.
Workout Rating - 8/10
Workout time - 3 hours!!!

Warmup+ CoreWork+Plyos

Did my general warmup - as detailed before

1)Incline situps with Russian twists to each side at the top - arms held outstretched x8
2)Twisting Back Extensions - BWx5 normal, and 6 twisted to each alternating sides.
Low Ankle Jumps 2x10secs

Rotating between each exercise

rest - 3-4mins between each exercise after warmups. 1-2 mins until workoutsets

Full Oly Squat - in Oly Shoes - RAW
Warmup sets - reps - Bar x5sec ISO+5, 135lbsx5sec ISO+5, 185x5sec ISO+4, 225x5sec ISO+4, 275x5sec ISO+3, 315x2

Rotation 1) 345lbs x 3 New 3RM PR!! +10lbs

10% of (85%BW+Load) Dropoff
Rotation 2) 290lbs x 3
Rotation 3) 290lbs x 3
Rotation 4) 290lbs x 3
Rotation 5) 290lbs x 3
Rotation 6) 290lbs x 3
Rotation 7) 290lbs x 3
Rotation 8) 290lbs x 3
Rotation 9) 290lbs x 3
Rotation 10) 290lbs x 6 !!!

I felt slightly fatigued by the time I go to 345lb, and it felt heavy. Still a PR is a PR.
Man I was waiting for myself to fail with 290lbs, and I didn’t so I decided to do it myself and go to failure and I bagged 6 reps on set 10!!!
Damn even with all the ab work and cleandeads! My work capacity it too high, so its time to change things up next microcycle - maybe higher reps.
Squats seem slower than in the past.

Clean Deadlift + Shrug - in Oly Shoes - HookGrip - RAW
Warmup sets - did some powercleans with bar, 89lbs and 155lbs. 205lbs x3, 243x3, 293x3, 333x3,

Deadlifted up and shrugged, then lowered RDL style
Rotation 1) 373lbs x 2.25 New PR!!

10% of (50%BW+Load) Dropoff
Rotation 2) 323lbs x 3
Rotation 3) 323lbs x 3
Rotation 4) 323lbs x 3
Rotation 5) 323lbs x 3
Rotation 6) 323lbs x 3
Rotation 7) 323lbs x 3
Rotation 8) 323lbs x 1

Cleandeads felt heavy, even the warmups. 373lbs was rather slow vs the 353x3 I did last time around, maybe the squats really tired me out. I had the 3rd rep but felt my upper back start to round so I stopped it there, and grip was starting to slip on the 3rd rep. Just another 30lbs to go till 400x3. Work capacity was high as well!

Lat Machine Situp ISO Hold
Warmup sets - a few holds 5sec holds - BW, 15lbs, 25lbs, 35lbs, 45lbs, 65lbs, 85lbs

I lean back and hold where my torso is close to parallel, dumbell on chest
Rotation 1) 85lbs x 25secs New PR!!

10% of (47%BW+Load) Dropoff
Rotation 2) 65lbs x 30sec
Rotation 3) 65lbs x 30sec
Rotation 4) 65lbs x 28sec

I upped the weight 10lbs, and only expect to do 15secs, and boom got 25, but I could had 30, I just couldn’t take the ache!
Will switch to another ab exercise, since I have done these for 10weeks and they kill!

Bits and Pieces

Cooldown fullsquats
95 x12

Seated Flatback GoodMorning Stretch ISO hold
95lbs x40secs → dumped into the pins as fatigue kicked in

RDL ISO hold
45lb Bar x 1min, started at knee level and ended on the floor.

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg

Layed over swissball to stretch up the lower back for a minute - huge pump there!

58

PR clip from today



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14inch Grip bench - 255lbs x3. +1 rep, 3RM +10lbs
http://www.members.optushome.com.au…3_26April04.mpg</a

Monday 26th April - Cycle 1 Get Stronger - Week 12 - Day 1 - Upper1 Fatigue Toleration

Damn today was a long one, lucky it was a public holiday so it was quiet and I was able to hog the power-rack for benches.

My work capacity is getting out of hand!

And I was kind worried I wouldn’t get any PRs this session as the last 4 days, sleep has been really bad, with 4-5 hours or so. And while I didn’t feel 100% fresh and strong, I still felt pretty good.

Really strange I was able to crank so many sets on bench and curls, but yet not on rows or tricep extensions.
Not even tired right now!!!

Again Upper 1 Fatigue toleration session with 10% dropoff, I’ll take a week off and come back and do Upper 2 Fatigue Toleration.

Bodyweight at gym - 220lbs
Workout time - 3.25 hours!!
Workout rating - 8/10

Rotating sets between each exercise, 1 to 1.5 mins between each during warmups and earlier sets and then 3 mins later on

14 inch grip Bench

Warmups - Pushups against leg press seat x6, ISO held at sticking point - 45x8+5sec ISO, 95x5+5sec ISO, 135x5+5sec ISO, 185x4, 205x2, 225x2

Rotation 1) - 255lbs x 3 New PR!! +1rep, new 3RM +10lbs

10% of (15%BW+load) dropoff
Rotation 2) 225lbs x 3
Rotation 3) 225lbs x 3
Rotation 4) 225lbs x 3
Rotation 5) 225lbs x 1+2 → went out of groove, dumped, and reset for 2 more reps
Rotation 6) 225lbs x 3
Rotation 7) 225lbs x 3
Rotation 8) 225lbs x 3
Rotation 9) 225lbs x 3
Rotation 10) 225lbs x 3
Rotation 11) 225lbs x 2

Cooldown - 20inch grip - 95x15

11 frigging sets!!! Crazy work capacity!

Its funny how all the sets felt strong, and then all of a sudden it felt heavy as hell on set 11 as I unracked it.

On the 3rd rep I thought I was gonna fail at the sticking point but an extra gear kicked it and I locked it out - nice. That’s up from 255x2 at the start of this microcycle.

Seated Low Pulley Rows - V Parallel Grip

Warmups - 30kg x5+5sec ISO, 40kg x5, 50x5, 60x3, 70x3, 85x3

Rotation 1) 100kg x 7.75 New PR!! +1rep

10% of (15%BW+load) dropoff
Rotation 2) 90kg x 7
Rotation 3) 90kg x 7
Rotation 4) 90kg x 7
Rotation 5) 90kg x 6.751

almost made the 8th rep, just 3-4 inches short

Dumbell 30 degree Decline Tricep Extensions - Parallel Grip

Warmups - 4kgx8, 15lbs x5, 25x5, 35x4, 45x3

Rotation 1) 55lbs x 7.5 New PR!!
Rotation 2) 55lbs x 6
Rotation 3) 55lbs x 6
Rotation 4) 55lbs x 5
Rotation 5) 55lbs x 4
Rotation 6) 55lbs x 3

Standing Dumbell Curl

Warmups - 4kgx8, 15lbs x5, 25x3, 35x2, 45x1

Rotation 1) 50lbs x 4 New PR!!

10% of (6%BW+load) dropoff
Rotation 2) 40lbs x 4
Rotation 3) 40lbs x 4
Rotation 4) 40lbs x 4
Rotation 5) 40lbs x 4
Rotation 6) 40lbs x 4
Rotation 7) 40lbs x 4
Rotation 8) 40lbs x 4
Rotation 9) 40lbs x 4
Rotation 10) 40lbs x 4
Rotation 11) 40lbs x 3.5

Again mad work capacity! Strangely matched the bench sets exactly too…
But partly because the actual dropoff weight was 43lbs, and I don’t have access to 42.5lb dumbells here.

Cuff circuit

Rotating sets - 3mins between each

Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmup - 10lb x 6, 20lbs x4

35lbs x 9 New PR!!

10% of (6%BW+load) dropoff
30lbs x 9, 30lbs x8

Single arm, Lying on side bent over Lateral

Oscillatory ISO 6kg x30secs, 6kg x25secs, 6kg x23secs

ISO Stretches - EQI

Low Pulley ROW Stretched ISO hold - Parallel VGrip
50kg x 1.5mins

Tricep Dip Forward leaning Leg supported Stretched ISO hold
BW x 1.5 mins

Free Motion Pulley Delt Stretched ISO hold
80lbs x 1min

Shoulder dislocate pec stretches with light bands

59

clips from today



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Concentric OlySquat PR 345lbs x1, plus 315x1, 335x1, and 355xMISS

http://www.members.optushome.com.au…S_28April04.mpg



4sec Paused - Concentric Clean Deadlifts + shrug 323lbs x 6

http://www.members.optushome.com.au…6_28April04.mpg

Wednesday 28th April - Cycle 1 Get Stronger - Week 12 - Day 2 - Lower StartingStrength - Microcycle 4 - workout 1

Another long session, my work capacity amazes and annoys me
Working on starting strength this workout.
Fried my calves as well for some reason.

Bodyweight - 221lbs at the gym, with clothes and sneakers.
Workout Rating - 8/10
Workout time - 2.25 hours

Warmup+ CoreWork+Plyos

Did my general warmup - as detailed before

1)Incline situps with Russian twists to each side at the top - arms held outstretched x8
2)Twisting Back Extensions - BWx2 normal, and 8 twisted to each alternating sides.

Olys

rest - 1.5 to 2mins

Few sets with the bar of warmup stuff - hang powercleans, frontsquats and powerjerks, powersnatch and overhead squats

The same for 89lbs. And then some clean and powerjerks with 155lbs

Just some light stuff to warmup and keep in the groove. These didn’t feel all that great

Rotating between each exercise

rest - 30secs to 1.5 mins for warmups. 3mins between each exercise after warmups.

Concentric Oly Squat - in Oly Shoes - RAW
Warmup sets - all with a slight pause at the bottom Bar x8+5sec ISO, 135lbsx5, 185x5, the rest done concentric style - 225x2, 255x2, 285x1, 315x1, 335x1. Also did frontsquats before each warmup set with the same weight, all with slight pause at the bottom - 135x3, 185x3, 225x2 (2 sec ISO on 2nd rep just off the bottom)

Power rack pins set about 1-2 inches above rock bottom - lowered under moderate control, rested on pins and then relaxed for 4secs before exploding up
Rotation 1) 345lbs x 1 New PR!! 355xMISS

5% of (85%BW+Load) Dropoff
Rotation 2) 315lbs x 1
Rotation 3) 315lbs x 1
Rotation 4) 315lbs x 1
Rotation 5) 315lbs x 1
Rotation 6) 315lbs x 1
Rotation 7) 315lbs x 1
Rotation 8) 315lbs x MISS

Not as hard as I thought, guess the ISO squats have prepared me well.
Cracked 355lbs off the pins, but stalled 3inches up at the sticking point.
Surprised I can do such a high % of my 1RM which was last 365lbs, must be higher now

Concentric Clean Deadlift + Shrug - in Oly Shoes - HookGrip - RAW
Warmup sets - all paused as below 155lbs x3, 205lbs x3, 243x3, 273x3, 293x2, 323x1

After first rep, lowered under moderate control RDL style, rested on platform and then relaxed for 4secs before exploding up
Rotation 1) 323lbs x 6 New PR!! 42 sec set time

5% of (50%BW+Load) Dropoff - did some hang powercleans with the bar before easy set to “warmup”
Rotation 2) 298lbs x 6
Rotation 3) 298lbs x 6
Rotation 4) 298lbs x 6
Rotation 5) 298lbs x 5

These were hard! High reps does that, plus the fact I have to mainatin the start position between reps for 4secs. Curved bar tore up my hands, as it tried to flip in the hookgrip - lucky no callous tears. Entire back was pumped, lats etc
Load was slightly too low, was aiming for a set time of 30secs - about 5 reps I guess.

Concentric Lat Machine Situp
Warmup sets - all paused as below - BWx3, 10lbs x3, 25x3, 45x3, 70x3, 85x1

Dumbell on chest - I lean back under moderate control and relax for 4 secs supported by a bench where my torso is at parallel, and then explode up.
Rotation 1) 85lbs x 15 reps New PR!! too light! set time over 1minute

Rotation 2) 95lbs x 8 New PR!! still too light!
Rotation 3) 95lbs x 8
Rotation 4) 95lbs x 8
Rotation 4) 95lbs x 8 —> decided to stop here

Severly underestimated my strength Was only looking for 6reps
Oh well next workout I will try a 110lb dumbell. I guess the fact I relax on a bench at the bottom may have something to do with that, but holding a tensioned ISO at the bottom for the full 4secs may create a different training effect

Bits and Pieces

Cooldown fullsquats
135lbs x12

Reverse Back extensions
BW x 12

RDL ISO hold
45lb Bar x 1min, started at knee level and ended on the floor.

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg

Layed over swissball to stretch up the lower back for a minute