Snatch
95x5 115x3x3 (first time doing snatches will watch some videos on technique)
Preacher curl
35x10 55x10 65x8x3 (biceps are most lacking muscle)
Cable curls
40x8x3
Incline abs curls
20 reps
Roman chair
15 reps
Running High knees
3 sets back and fourth 20-25m distance
Usually wednesday Is a break day but I’m starting to slowly prepare myself for track and bring up lagging point, I know biceps shouldnt be a priority here however my tricep completely dominates my arm and maybe there maybe some advantage in my pulling…
Last time I felt this piercing pain , I believe it was a muscle imbalance and once my rear delts caught up it semed to go away. Im not sure if its the same cause ,however it could be from holding on to the bar while doing snatches and letting it drop with my hands on the bar. I did some higher rep work and didnt do the usual powercleans and heavy dumbell presses.
I added in some pullups/chinups because I kind of stopped doing them since switching gyms and My Back has definetly gotten weaker from doing sets of 3 with 45lbs to 5 bodyweight , aswell as 20 reps close grip dead hang and now 6. Just need to focus on diet and keeping a variety of important exersizes and ditch the useless ones. Lets just hope this shoulder feels better soon!
make sure you hammer your back, i work my back more than anything and my bench as well as the other three lifts has improved. good log btw ill be following
if you have energy even just rhow in one back exercise on bench days
[quote]bignate wrote:
make sure you hammer your back, i work my back more than anything and my bench as well as the other three lifts has improved. good log btw ill be following
if you have energy even just rhow in one back exercise on bench days[/quote]
Alright My next back workout I ll hammer it out, I think strength wise my lowerback is weak
November 3,09
Back Biceps
Sumo Deadlifts
95x8 185x5 275x5 325x5 365x1 325x7 NEW PR +5lbs NEW REP PR +5reps
Power Cleans
95x5 135x5 185x3 205x1 Attempted 215 many times..
Recline pullups?
6x3 ( First time doing this felt fine, footing was all over the place and rushed for time )
Wide Grip Pullup
2x5x1
Close grip Dead Hang Chinup
3x1
Preacher curl
65x8x3
Great workout for Deadlifts, 325 went up with ease. I Banged out a pr and than a rep pr right after. After Not getting a pr on power cleans I was drained and rushed for time , because Deads took quite a while with partner. Missed out on Db rows which next time I ll switch to barbell or T bar rows. Also missed pulley rows and forearm finishers. Still New pr was worth all the time it took.
Also All squats deads benchs are done without anything no gloves, no straps no belts no chalk..
[quote]BlackLabel wrote:
If your feeling beat up take a deload week. [/quote]
I think thats what im going to do, starting next week since since this week has already started. My leg strength just starting going downhill after 2-3 months of doubles and singles.
Nov 17,09
Chest Tricep
Flat Barbell
45x10 95x12 135x8 185x4x4
Seated Tricep extension
85x5x3
Flys
6x5x1 25x12x1
Feeling sick , strength is about normal not my best. Been working real late on papers past few days , now that I’m caught up I’m going to try catching up on sleep and keeping my sleep optimal.
Power clean
95x5 135x5 155x2 175x1 195x1 215x1 NEW PR +5lbs
Push Press
135x2 155x1 175x1 Attempted 195 failed 190x1 Second try 195x1 200x1 205x1 NEW PR +20lbs
Roman chair
10x1
This is my current custom deload week Im not doing any direct leg work including deadlifts,and than I’m going to do 4x4 sets for Squat and Deadlift instead of singles each week. I’m extremely happy with my pressing 205 came out of nowhere. I finally have protein powder after few months, just some muscle milk and Ive been eating lots so thats good improvement. Upcoming goals are 235 clean and 225 push press.
Rushed 20 minute workout. shouldnt have worked out at all traps and shoulders sore from Clean ns presses yesterday but Just aimed for 4x4 with 5lb improvement from last week. Next workout I ll get it for 4 sets pf 4 for sure.!
Well the program doesnt look too bad, especially if you are a sprinter, go to EFTS.com and look at their articles, that might give you some tips. Do more back work. lots more, hit heavy DB rows on bench day, and on squat day, do band pullaparts and some face pulls, do lower back work on deadlift day and powerclean days. more of that will also help you a bit. I dont know if you do pull throughs, but if you dont, start doing them, it will give more pop with the hips.
[quote]brauny96 wrote:
Well the program doesnt look too bad, especially if you are a sprinter, go to EFTS.com and look at their articles, that might give you some tips. Do more back work. lots more, hit heavy DB rows on bench day, and on squat day, do band pullaparts and some face pulls, do lower back work on deadlift day and powerclean days. more of that will also help you a bit. I dont know if you do pull throughs, but if you dont, start doing them, it will give more pop with the hips.[/quote]
Okay I’ll incorporate much more backwork, and tomorrow is cleans so I’ll do some lower back movements as well. After this I’ll visist efts.com and read their articles. I used to do heavy db rows frequently in the summer when there were heavier dumbells now the limit is 100, should I change over to barbell or continue doing more reps with 100? I’m unclear on band pullaparts so I’ll look that up too. Thanks for the critiszm I really appreciate it.
FUCK ME i havent hit a squat or deadlift pr after nailing pr week after week for months on end… my legs just perform the same I’m taking 2 weeks off legs to just let them rest, I’ ll jog in the meantime