monday: at gym class
cleans up to 230x4 or 5 hook grip, so strong, definatley feel a 300+ clean for when we max.
these bars at school are so much better for cleans than the ones at my house, plus you can drop the bar at any time because the weights are bumpers.
Tuesday: at gym
Started with doing some core exercise lying on the floor then went to behind the neck push presses up to 250 for 3 or 4. I feel real comfortable doing these with bumpers hopefully we will max on these someday, such a fun exercise when you don’t have to worry about dropping it.
Bodyweight is 203 -/+ stopped taking creatine because I think it may add some subcanteous (sp) water.
this morning in gym we just did some agility work.
afternoon:
axle clean and press-1 clean
up to 240x2-form break down, just did not do a good warm-up
then
190x5
190x5
190x5-form was great.
bench
up to 225x8-not a 100% effort.
over, bodyfat is decreasing, which is good maybe a slight strength loss, but maybe just a tiny bit of a bad day…
back squat in monolift
160x10
250x5
300x2-super easy.
----that was just to warm-up legs…went to deadlift---------
deadlift
225x2
315x1
405x1
505x1
-loose squat suit on—
505x1-slightly more comfrotable
555x1
605x1
645x0-soooo close, 2" above knee and everything
deadlift lockouts, very short ROM
up to 915
then 825 I took from top to knee cap negative.
ssb gm’s
140+x5
140+x5
140+x5
people at the gym think I am closing in on 700 mark, thats encourging.
AM: in gym
worked up to 225 clean for a few reps and started to get sore in all back muscles and traps used for deadlifting the other day…traps remained sore for the rest of the day, so weird.
while everyone else was doing clean then I went to do vertec…got a 34" standing vert. then tried for 36" (moved the 35" marker out of the way) and came super close, ahd I left the 35" marker there I would of had it.
It was a record for my school for 207 lb class but it wasn’t the testing day so it didn’t count.
PM-whole workout done with ankle weights on.
one-leg leg press
135x10>>25 decline situps
135x10>>15 leg raises off bench
225x5>>5 decline situps with 10lber behind head
225x5>>5 decline situps with 10lber behind head
225x5>>few decine russian twist with 12lb med ball
225x5>>leg curls just squeezing and slow negative 2x10
225x5>>3 deep squat jumps holding 50lb punching bag
10 quickjumps to 9’
10 quickjumps to 9’
10 quickjumps to 9’
------------took ankle weights off---------------
10 quick jumps to 9’5" ish
good workout, but wow my back was no recovered enough for gym, saturdays workout was tough.
wednesday: at gym
did alot of form stuff on running then did a few quick sprints, and lastly some short relay races. i def. think I have a under 12.5 100m now, or just my class is mostly slow people, lol.
wednesday afternoon:
squats
160x10
160x10
—put suit on to protect high hamstring, it was pain a little, suit doesn’t really help much, but I can go a little wider with my feet-----
250x3
340x3
340x3
360x1-just to go fast once.
done, went home I was stiff today and didn’t want to take any caffeine or ibprofen which would have helped.
thursday: at gym
400m jog warm-up, hardly lost my breath =)
snatch-warm up with 90lb overhead squats
hang power snatch
90x5
155x3
155x3
155x3
155x3
front squat
200 3 sets of 3 just enough weight to feel myself work.
I think I am going to start doing early morning cardio, that way when I am in basketball I will be able to play well and fatigue won’t be such a big factor.
friday: at gym
did some core work with class to begin (I think we do too much, it would be better If we did heavier weight with the core and less sets)
strict press
90x10
140x5
140x5
140x5
140x5
then 10 kip pullups, ran out of time…
then @ frantz
squats-walked out, just belt
135x8
135x8
235x5
235x5
300x5-good for more.(only set belt was used on)
235x5
deficit deadlift
225x3
315x2
415x2
505x1
545x2-dead stop reps, decent.
rack pull from knee cap
just up to 700x1.
And I am doctor and I know what im talking about. Lol Ghost do you even “workout”. Spend time under the bar the reason you said that was not because you CARE So MUCH ABOUT him but because something in back of your mind says I suck at life so i will put people down.
i am not laughing at him and i can’t deadlift so much.lately i’ve seen much disc damage among patients.
i think he would deadlift even more in future.perhaps i sounded like i wanted to put him down.that’s not true.
i’m 6’3’ ,220 pounds, and deadlifting 430, 36 years old, 25 years of sport. without belt.
[quote]ghostrajder wrote:
i am not laughing at him and i can’t deadlift so much.lately i’ve seen much disc damage among patients.
i think he would deadlift even more in future.perhaps i sounded like i wanted to put him down.that’s not true.
i’m 6’3’ ,220 pounds, and deadlifting 430, 36 years old, 25 years of sport. without belt.
[/quote]
If your a chiropracter then why does my glute/ham tie in hurt when I do a lot of squats, and sometimes for no reason?
this weekend I visited my brother at college and lifted with him and his room mate twice.
I did a lot of hamstring exercises, pullups, and went up to 225 clean with 3 jerks, and 100 lb dumbell presses for 7 reps.
monday at school
cleans-then front squat each rep aswell
90x5
200x3
200x3
200x3
200x3
back squat
255x6
200x6
My knees/legs are stiff from walking around with my brother…
Do you stretch much pal? For me if I want to squat week in week out I have to stretch the shit out of my legs and do multiple low weight warm up sets before upping the weight, especially at the knees. Your glutes might be the same way like my knees? I am kind of the same way with cleans too, a lot of times I just get oddball pains in my back or hands/forearms at first but after lots of stretching (I stretch in between sets a lot too) and some warm-ups it goes away.
One of the best ham stretches you can do is to straighten one leg out in front of you on a table or something like you are just kicking forward and lean forward and grab the toes. Hold it for 10-20 seconds. Do it again. Do a set. Do it again. Unless you do this already?
