Tuesday (Powerlifting Day)(5)@BW 82.9kg (183lbs)
Dynamic Warmup
Ass to Grass Front Squat
1x10 warmup
1x5@50kg (110lbs)
2x5@70kg (155lbs)
Deadlift (more of an RDL than anything else)
Sets of 5,3,1,1,1 Finishing with 125kg (276lbs)
Bench Press
Set of 12 Warmup
5x70 (155lbs)
1x92.5kg (New PR) (205lbs)
Training partner did curls - but I drew the line at that.
I like the look of your training. It certainly has quite abit of variety. Nice lifting.
[quote]scottgomez wrote:
I like the look of your training. It certainly has quite abit of variety. Nice lifting.[/quote]
Thanks Scott - At the moment the variety seems to be working. I used to train less frequently with less variation but I put on as much fat as muscle. This time it’s very different. What really seems to work for me as well is to change scenery and training partners for different routines - I do pullup bar work on the beach etc - I’m really enjoying it.
Cheers,
Steve
Friday - Mobility Day (3)- needed light day after heavy week at work and my 1RMs on Tuesday
40min for the following:
Static Neck and Trap stretches
Table Hip Flexor stretch
Table Hamstring Stretch w internal rot.
Foam roller T-spine extensions
Deep Lateral lunges
Hip Pulses
Rectus Femoris Stretch
Kneeling Groin Mobs (Cressey) + Stretch
Spidermans w/internal and external thoracic rotation and hamstring stretch
Lying TFL stretch
Kneeling TFL stretch
Hip Rocks
Knee Knockers
Broomstick Dislocations and Paddles Rows
Wrist Mobs (D.John)
Ankle mobility plank
5x Goblet Squat Overhead broomstick squat on the up part
5x Dumbbell Boot Strappers
2x5 SLRDL with 16kg (35lbs) Db
23x Scap Push Ups
2x5 Reach Roll and Lift - TOUGH!!!
1x5 Backburns
2x3 16kg (35lbs) Db Snatch into OH Squat into TGU
1x16 Db T-Push Ups (a miserable 3kg in each hand they’re the only non-round dbs I have)
End
I’m going to tweak this routine a little for next time with a bit of the “Show and Go” stuff I just saw - but I really love it - it starts easy, I convince myself it’s just mobility but after the finishers I’m flat on my back on the floor. And on top of that I feel great to do some Oly training tomorrow.
Haven’t posted in about a month - I haven’t stopped training though - so here’s a mega post.
Sunday 3rd Oct 2010
Oly + Bear + Single Leg
-ROLLING
Tball _ back, neck, upper arm, detls and pecs, glutes + hip rot, plantar fascia
PVC - Hip Flexors + adductors
-STATIC STRETCHING
Table Ham Stretch
-DYNAMIC WU
Lateral Squats then Lateral Lunges
Goblet Complex - w Broom/Boostrapper/Heartbeat/Curls
OH Dowel Deep Squat Walks
Ankle Plank Mobility
Broomstick Shoulder Dislocs
Wrist Rocks Locks + Rolls
Tuesday 5th Oct 2010
Single Leg Day
-ROLLING
PVC - Hip Flexors + adductors
-POWER&STRENGTH
BW Lateral Squats
BW Lateral Lunges
Goblet Lateral Lunges 1LRx5x16kg - tougher than you’d think
BW Rotational Squats
BW Rotational Lunges - great hamstring stretch
Rear Foot Raised Barbell Split Squats (Bar Only) 1LRx10
BW Single Leg Squats 1LRx10
Single Leg Romanian Deadlift 1LRx5x12kg 1LRx10x18kg
Step down lunges to 25cm defecit (Dowel only) 1LRx6 - Excellent exercise
Goblet Complex (18kg)
Db Snatch into TGU 1LRx22kg 1LRx24kg (Amazing exercise)
END
Would add for next time Single Leg Barbell Good Mornings + OH Barbell Slide Lunges
Wednesday 6th Oct 2010
Bar and Floor Day (forgot gloves hand slipped)
Shoulder + Pec complex Dynamic Warm Up
-POWER&STRENGTH
4x Continuous Bar Pullovers
5x Non-Continuous Bar Pullovers
11x Dead Hang Chin Ups
47sec x Static Handstand Hold
10x Korean Dips
23x Parallel Bar Dips
Inverted Row (weak form again) 1x10 and 1x5 (not always chest to bar)
Front Lever tucks 1x5 - getting there trying to extend legs
2x10 Hanging Straight Leg Raise - much better form
END
Saturday 9th Oct 2010
Full body foam roll - Tball, Tball sock, Foam Roller
END
Sunday 10th Oct 2010
Warm-up loading 100x10kg boxes into van!
-POWER/STRENGTH
Hang Power Cleans 4x3 up to 52kg - working on 2nd pull technique
Power Cleans 4x2 up to 62kg
Clean and Jerk 3@62kg - Huge improvement in form - no real effort to lift that weight - just flies up
Snatch Drop and Catch + OH squat 2x5 up to 32kg - didn’t go heavier because of hip.
OH Squat 1x42kg - stopped left hip pain - arms must be further back - work shoulder, chest, ankle+ thoracic mobility
Military Press 1x5@32kg - very easy
Db Bent Press up to 22kg - left side much worse - careful with technique
2x5 Db rollouts
20x Alternate Partner Clap Push Ups
END
Excellent Clean progress but have to solve OH squat left hip/glute min discomfort/weakness with foam + stretching
Tuesday 12th Oct 2010
Hip Girdle Foam Roll + Hip mobility drill to fix left hip
Wednesday 13th Oct 2010
Shoulder Complex Warm Up
-POWER/STRENGTH
Muscle Up Singles w jump on low mid and high bar �?�¢?? First muscle up ever!!!
1x10 deadhang pull-ups - horrible form
1x5 deadhang pull-ups - much better form
1x5 HSPU - slightly wide hand placement
1x1LR HSPU single arm shoulder touches
1x5 HSPU pressouts
1x15 Clap pylo push ups
1x25 Pbar Dips
1x10 Inverted Row - horrible form
3x 7m+14m+21m (84m total) Shuttle runs w 5 turns (20 sec avg) - Killer but must keep doing it.
END
Thursday 14th Oct 2010
Hip Girdle Foam Roll
Friday 15th Oct 2010
8 hours solid carrying stuff at home (and dumping it outside) in major clean up operation…tired.
Saturday 16th Oct 2010
Crazy busy day walked miles and miles…tired.
Sunday 17th Oct 2010
-ROLLING
Tball upper body rolling + hip flexors, glutes and rot cuff
-STATIC STRETCHING
Table Ham Stretch w 2 Twists
-DYNAMIC WU
Tspine extensions on med ball
2x10 broomstick shoulder dislocates
Wrist Rocks
Ankle Plank mobility
Full Hip Mobility Complex x1LR
Xband walks (EXCELLENT!!!)
-POWER/STRENGTH
Front Squats - 8x30kg, 8x50kg, 5x70kg, 2x85kg (NewPR)
Deadlift - 5,3,1,1,1,1 up to 120kg - Form was bad this is down on last time �?�¢?? need more core work
Single arm Db Power Clean + Jerk �?�¢?? singles up to 35kg (NewPR)
Bent Press singles up to 25kg (NewPR)
1x10 Pull ups almost perfect form - nearly 11
1x5 Chins ups
END
Everything excellent except Deadlift. Best news is that Xband walks seem to have fixed hip - now need to stabilize lumbar more.
Monday 18th + Tuesday 19th Recovery Stretching and Hip Mobility Drill
Wednesday 20th Oct 2010 - Pull Up Bar/Floor Day
-PLYOS
Stair jumps and hop - sticking - double bounce and continuous - lineal, lateral and medial
-POWER&STRENGTH
Muscle Ups 5x1 w jump on high bar
Continuous Pullovers w slow eccentric 1x5
Pullups 1x8
Behind Neck Pull Up 1x4
Neutral Grip Pull Up 1x5
Commando Pull Ups 2xLR
HSPU 1x6 - Excellent form - full depth - have improved a lot !!!
Inverted Row 1x7 - Good technique
Dips 1x26 - good progress - excellent strict form
Plyo Clap Push Ups 1x10
Korean Dips - form was terrible probably too tired
Parallel Bar L Sit from tuck to pike - first try ever - wow that’s tough - will get easier with practice
Saturday 23rd Oct 2010 - Oly Day
-FOAM ROLLING, STATIC + DYNAMIC WU
-POWER
Snatch - from bar only technique work up to 3x42kg - END
No problem in deep squat - hip seems fixed - still have to pull under with more confidence and keep bar close to body. Hadn’t snatched in a while but best snatch workout this year so far - other strength work seems to be carrying over. Short workout worked really well - maybe only 10 lifts total.
Sunday 24rd Oct 2010 - Unilateral Day
-HIP STABILITY COMPLEX
Bowler Squats
Internal+External Hip Swivels
SL Good Mornings w band
Airplanes
Hip wall Slides
X band Walks
SL bridges with adductor whip (5 sec hold)
Standing Psoas Raise
-LUNGE COMPLEX
Lateral Squats
Lateral Lunges
Goblet Lat Lunges (1x5LR@18kg)
Rotational Squats
Rotational Lunges
Rear Crossover Lunges
Explosive Walk Through Lunges
DB Clean and Jerk (2xLR@36kg)
Rear Leg Elevated Split Squats (Barx10LR)
SLS (BWx10LR to 18�?�¢??box)
SLRDL (1x10LR@22kg)
Rear Step Down Lunges to 12�?�¢?? defecit (Barx10LR)
Sliding BB Lunges (or OH) (5xBarLR)
Db T-Push Ups (2x3LR@6kg)
DB Bent Press - v light shoulders tired Reps@12kg
Db Rows 1x5LR@40kg - quite light
DB Snatch+ TGU (1LR@26kg)
Db Rollouts 3x6
END!!! - Nearly 2 hours long - have to see if there is any redundancy to make it shorter. Also have to keep improving psoas strength - hip problem seems totally gone. Glutes + Quads + Lateral Delts quite sore + exhausted for 48h after this workout - if the same happens next week I have to reduce.
Wednesday 27rd Oct 2010 - Pull Up Bar and Floor Day
-POWER&STRENGTH
Muscle Up - moved to an even higher bar - just missed one w jump �?�¢?? there is progress though
Weighted Deadhang Pullups - 2x3xBW+10kg
Weighted Chin Ups - 1x5xBW+10kg
Deadhang Behind the Neck Pullups - 1x4 not perfect form though
Continous Bar pullovers - just 1rep - to tired from rest
HSPU 1x6 - even better form than last time - hands close and all the way down �?�¢?? no back arching
Weighted PBar Dips 1x15BW+10kg
Korean Dips - 1x5 got decent form back - I think!
Inverted Row - 1x8 - perfect form at last!
Plyo Clap Push Ups - 1x10 - nothing left in tris.
Candlesticks 3x1 - I was amazed I could do these really well
P bar Lsit - still not even close - will try tuck position holds for a while first
END!
Long but good - didn’t overdo it at least. Happy about weighted stuff and candlesticks.
Sunday 31st Oct 2010 - Powerlifting Day
-DYNAMIC WU
3 glutes ankles and psoas
-POWER&STRENGTH
Had to start with DL instead of squats some idiot did 100 sets of quarter squats with 60lbs wearing a huge lifting belt - taking up the squat rack for half an hour !!!ARGH!!!
Deadlift - (pretty much RDL) Sets of 5,3 then singles up to 132kg (292lbs) New PR
Back Squats - (lower than parallel not quite ATG)- Sets of 10,5,3 then singles to 105kg (232lbs) New PR
Failed on 110kg (243lbs) - back tired from doing RDL first - left hip hurt with very deep light squats but not on heavier stuff. I may have too wide a foot placement - also need to strengthen glute medius and min.
Bench Press - Set of 10,5 then singles - just failed on 95kg (219lbs) (needed a touch)
Blast Strap Push Ups feet at hand height - 1x10, 1x5
Blast Strap Inverted Row feet at shoulder height - 1x7, 1x5
Blast Strap ‘Rollouts’ - 2x5
BW Pullups 4x5
BW Chin Ups 1x6
END
Monday 1st Nov 2010 - Hip Mobility complex
Full Body Foam Roll
Roller Tspine extensions + Kneeling Rot T Spine
Hip Pulses
Rectus Femoris Stretch
Hip Flexor Stretch
Adductor pulses + stretch
Straight leg adductor rock + rotate
Groiners int + ext twist+ Ham Lift
TFL stretch - upright and lying
Hip Rocks - wide and narrow
Knee Knockers on Tball + Window Wipers
END!
Wednesday 3rd Nov 2010 - Pull Up Bar/Floor Day - a bit experimental
-DYNAMIC WU + PLYOS
Xband walks
Side to Side Bounding
Hopping w stop then continuous
Standing Long Jumps w stop then continuous
Lunge Walks
Lateral Lunge Walks
Crossover Lunges
Rotational Squats
Friday 5th Nov 2010 - Oly Day
-DYNAMIC WU 30mins
Foam Roll - Hip Girdle + Thighs
Roller TSpine Extension
Xband Walks
Wall Ankle Mobs
3rd World Squat
Lying Band Psoas
Hip Wall Slides
McGill Birddog + Hydrants
Wrist Lock Rocks and Rolls
Reach Roll and Lift
Broomstick Dislocs
Goblet + Broomstick Squats 22kg
Goblet Bootstrappers 22kg
Barwork
Explosive 1st pulls - (52kg) (5reps)
Power Clean from 2nd Pull hang - 1x3 and 1x5 (52kg)
Power Snatch 1x52kg (New PR)
Snatch 1x52kg (New PR)
Front Squat 1x12 (52kg)
END!
Worked out at home - so just set up the 52kg bar and did everything with that. Left hip feels better but not totally fixed yet. I have to find a better gym to train at if I want to go heavier - training without bumper plates and not being able to drop the bar is really annoying me for the Snatch.
Summary of the last months PRs
Powerlifts
Deadlift 131.5kg (291lbs)
Back Squat 106.5kg (235lbs)
Bench Press 94.0kg (208lbs)
Oly Lifts
Snatch 51.5kg (114lbs)
Clean&Jerk 61.5kg (136lbs)
Front Squat 86.5kg x 2 (192lbs)
Dumbbell Single Arm Clean&Jerk 36kg (80lbs)
Pull up Bar stuff + Other
Dips 1x26
Weighted Dips (+10kg) 1x17
Deadhang Pullups 1x11
Weighted Deadhang Pullups (+10kg) 1x4
Weighted Chin Ups (+10kg) 1x5
HSPU 1x6
Dumbbell Snatch into full TGU - 26kg (58lbs)
Dumbbell Bent Press (both sides) - 25kg (55lbs)
Current BW 84kg (186lbs)
Sunday 7th Nov 2010 - Unilateral Day
-SOFT TISSUE + MOBILITY 30mins
Foam Roll + Tennis Ball - full body
Hip Mobility Complex
Lunge Complex
Including Goblet Lateral Lunges (22.5kg or 50lbs) 1x5 L+R - very tough
-POWER&STRENGTH 30mins
Dumbbell Clean & Press (22.5kg or 50lbs) 2x5 L+R (As dumbbell was quite light I pressed instead of jerk)
SLRDL (22.5kg or 50lbs) 1x5 on right 2x5 on left side (weaker)
Weighted Rear Leg Elevated Split Squats 1x7 L+R (BW+20kg or 44lbs)
Weighted SLS to 18"box 1x7 L+R (BW+5kg or 11lbs) - need to try a bit lower next
END
Short sweet - not heavy but not easy either Single Leg stuff never is - just what I needed today. Still something funny with left hip - but it’s getting better very slowly.
I’ve Simplified my workouts now its:
Day 1 Pullup/Parallel bar+Floor Gymnastic stuff for upper / Plyos+Sprints for lower
Day 2 Bilateral Day - Olympic Lifting
Day 3 Unilateral Day - Upper and lower Body
and from time to time Day 4 Powerlifting
plus 2 light mobility days (hip emphasis)
I can only take 3 hard workouts a week - especially as they are full body each time - but it’s working so far.
Wednesday 10th Nov 2010 - Pull Up Bar/Floor/Plyo Day
Jumps, Skips, Hops, Bounds, Sprints - also single leg frontal medial lateral - Sticking + Continuous
Weighted Lunge Walks (BW+5kg), OH Front ,Back, Lateral + Crossover
Rotational Squats
Lying Band Psoas
3rd World Squat
Deep OH Squat Walks
Xband Walks
Hip Wall Slides
Mini Squats (Ankle Mobs)
Muscle Up - (swing with no jump - really close got elbows over bar but couldn’t get all the way
Bar Pullovers - 5x1 really slow descent
Weighted Deadhang Pull Ups (BW+10kg) - 1x5
Weighted Deadhang Chin Ups (BW+10kg) - 1x6
Russian Dips - 3x1 reasonable attempts - very interesting
Candlesticks 3x1
P-bar L Sit - 1 tuck hold and a few pike attempts - not even close
Blast Strap Push Ups 1x10
Blast Strap Inverted Row 1x8 - feet at hand height - much better than bar version
END
A long workout but didn’t overdo it - I like the Blast Strap stuff and have to keep up the Plyos - almost interval work as well. Happy with my weighted pullup progress - I have to get a proper Muscle Up next week and the L-sit is really my weakest point. Cross my fingers (and any other available digits) - I’ve never gone so long without an injury - probably due to Boyle et al.