Deloading lower workout + clip

Nutrition
1

I’ll post the workout later, hmm bodyweight continuing to rise, but I do feel leaner from all the sprinting I’ve been doing, something fishy happening.
A shade over 96kg now, heh I might even hit 100kg one day!

Squat workout clip from that day - these were not done while fresh, I’ll post the workout later
325lbs 3x2



Felt good, except form went off on 2nd set, not sure what happened, it’s like I fell asleep or something…



Right click on clip and save before viewing to avoid errors!

http://www.members.optushome.com.au…_3x2_8Dec03.mpg

2

Good sets. But where is the hot chick from your last clips? We asked for more of her too.

3

Eh… you’re not lifting heavy enough for your strength! You could easily do 100 lbs more!!

(That’s revenge for not showing that hot ass!)

4

she was not there :slight_smile:
I don’t workout on regular days, changes every week

workout that day

Monday 8th November - General Workout - Week 8 - Day 2 - Lower Body 1 - Afternoon DELOAD

Well I should have read the signs and did this workout tommorrow.
Sore upper body and residual CNS fatigue made the Powercleans really crappy. Squats were OK though, but it’s usually speed-strength stuff that suffers first from mild CNS fatigue.

Warmup+ CoreWork+Plyos

Rest - 30secs alternating between each exercise. 1min between pairs.

Back Extensions x8, +10lbs x8
Incline situps with Russian twists to each side at the top - arms held outstretched x8, +10lbs x8

rest 45secs
Low ankle jumps - 1x10secs, 1x15secs
Med ankle Jumps - 2x10secs

Hang Power Clean from Pause

Warmups - A few sets with the bar doing hang powercleans, and split/power jerks,
Powerclean + 3 HangPowerclean 89lbs, 109lbs, 119lbs
Hnag Powercleans - 155lbs x2

Rest - 2 mins

Lower to top of the knee, 3 sec pause, then explode
175lbs 3x2

Powercleans - 175lbs x2
5 Mid thigh Hang powersnatches with the bar

Only just made these, pretty crappy form. Just wasn’t feeling in the groove - signs of mild CNS fatigue from yesterday. Plus sore and stiff upper bopdy muscles don’t help.

Full Olympic Back Squats - RAW in Oly Shoes

Warmup sets - resting 2mins
Bar x8, 95lbs x5, 135lbs x5, 185lbs x5, 225lbs x5

Tempo 10X0 rest - 3.5 mins
275lbs x3
325lbs 3x2

Squats didn’t feel too bad, warmups set felt ok, so that told me my legs were ready to go. Erectors were a bit tight until the main worksets, strange
325 felt good, I didn’t feel freaked out at all, probbaly because I didn’t face the mirror
2nd rep of each set slowed a lot at the sticking point, but I was not too bothered by it. Form on 2nd set was a bit iffy.

Bits and Pieces
rest - 1min

Bulgarian Split Squats
Tempo 20X0 +44lbs in dumbells 1x10 each leg.

Explosive GluteHam Raise on Incline Situp Board
Tempo 20X0 x6 - using hand to help

Bent Knee Supported Hanging side to side Pelvic twists
Tempo 1010 x10 each side
Basicly I hold my knees up at the top of a bent knee leg raise and then rotate my feet upwards to each side

Reverse Hypers
Tempo 1010 BW x12

Then layed over a swiss ball face down to stetch out the erectors and open up the spine =- felt good

5

What are low/med ankle jumps?

6

you jump using only your claves etc

low/med refering to height and effort exertd

I think these caused my recent calf growth :slight_smile:
Doing thme mainly for achilles tendon elastcity

7

Do you start flat footed or on your toes? Thanks for the previous.

8

flat footed and then stay on toes from there on

9

hmmm…i’ll try them tomorrow… thanks again

10

make sure the anterior tiblus - um shin msucle, is fulled warmed up, with ankle rotations and toe curls etc

otherwise “shin splints” is around the corner :slight_smile:

Anyway it’s my warmup exercise of choice and does other things besides