Please share if you find it, sounds interesting.
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This is as near as I can find but I donât lean forward and brace myself and I do both sides at the same time. At 6:45 mark.
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These things I stand on day
Zerchers - 135 x 8, 185 x 6 x 2
leg press - 90 wu, 180 x 15, 270 x 12, 360 x 10, 450 x 8
DL - 135wu, 225 x 8, 315 x 6, 335, 345, 355 x 5
Shrugs - snatch grip, smith mac, 225 x 12, 275 x 8 x 3
Leg ext - 100, 110, 120, 130 x 10
leg curl - 40, 50, 60, 70 x 12
calve Raises - 110 x max x 3
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Bench - 135wu, 225 x 5, 275 x 4, 295 x 1,1,1, 225 x 8. Benching felt good. Wanted to go up but all alone in the gym and been a while since I had to roll it to the waist or drop the plates off the side.
Smith Incline - 110wu, 220 x 12 x 3
flyes -30, 35 x 12, 40 x 10
cgb - 135wu, 205 x 12 x 3
Tri pushdown machine - 110, 130 x 15, 140 x 12, 160 x 10
Overhead Tri ext (rope) - 60, 70, 80 x 15, sng pulley
BB row - 135wu, 185 x 12 x 3
Chest supported row machine, sng arm - 80, 90 x 12, 100 x 10
Straight arm lat pulldowns (rope) - 60, 80, 90 x 15, sng pully machine
Busy day. Hit the gym late today. Just got back, heated some peanut oil, garlic and ginger in the wok, threw some chicken in followed by broccoli, green onions, and bean sprouts right at the end. Liberal amounts of soy sauce and chinese mustard. Time now for some Jamesons and a cheap Casa Turrent Habano Stogie.
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Thank you for sharing, have given it a quick try and it just could be, that you are on to something here - really felt these even when doing just a few.
Why do you half-squat when doing them?
(Canât quite figure out how that would improve the movement.)
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Honest answer ios because thatâs the way the guy in the vid, that I canât find again, did them. His were a little more elbows back and straight up than outward. I feel he helps me keep my elbows back and coming straight up.
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Hit the river today. The rain coming from CLâs way is suppose to hit tomorrow.
morning - 1000m out, 1000m back. 2 mile run.
afternoon - dojo (dojang to be correct) lots of bag work
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We got some good rain out of this one. 4.25 inches! The creek even caught a bit.
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Got, thanks
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Power cleans - 135 x 8, 155 x 6, 175 x 3, 195, 215 x 1
Standing press - bar wu, 95 x 15, 115 x 12, 135 x 10, 155 x 8
Lat Raises (Cable) - 20 x 15, 25, 30 x 12 ea.
rear lat machine - 70 x 15, 80 x 12, 90x 10
rear lat hitch up - 30, 40 x 15, 50 x 12 x 3
Seated facepulls (bar) - 70 x 15, 80 x 12, 90 x 10
ez Curl - 70 x 12, 80 x 10, 90 x 8
hammer curls - 30 x 12, 35 x 10, 40 x 8
Forearm ez curl - 70 x 12, 80 x 10, 90 x 8
A day of self reflection in the gym. After finishing off my power cleans I thought, âwhy am I doing theseâ? Great for when Iâm throwing as are the C/J, snatch variations, explosive lifts. Looks like i wonât be throwing for a while, probably/hopefully be back in the PI next season if they have one, working on being heathier, so why? Really no reason. Be dropping them for the foreseeable future. Good bye old friends. More of a bodybuilding routine, kick the cardio into high gear and for the first time actually pay attention to my diet which really ainât that bad to begin with. Doesnât everyone have 6 âcheat daysâ a week?
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Why power cleans?
WellâŠwhy not?
I like to have something explosive just to keep feeling springy.
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A lot of people talk about losing explosiveness at you get older, has the throwing, swimming or karate helped stay lose? Obviously i realise your a young virile 20 something year old:)
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Several years ago a group was doing a study on just that. They asked us to fill out a questionaire at the Senior Olympics. They wanted to know your best lifts ever in the squat, deadlift, standing press, and bench. I should say your honest best lifts. And your current best lifts. Then they wanted to know your best throws ever and your current best throws. Got a copy of the results several months after and the throw distances had declined a lot more then the weights lifting. Itâs the explosive that goes first. All throwing comes down to F=MA so the less speed and explosiveness, the less distance. The swimming and martial arts definitely helps me stay relativel lose. BTW, turned 20 in 1975.
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Total experimentation day.
Stopped raining and a nice 70F. Went by the gym and snagged the 20# vest and headed to the track at the local college where I throw.
20 push ups, 20 air squats, 20 jumping jacks - 400m run, repeated this 4 times and then did an 800m run to finish.
Felt good but not as tired as I wanted to be. May add in squat thrusts between runs. Need to adjust the vest different. Floppy on the runs, closing in on my neck every jumping jack.
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Thats Interesting, thanks for goimg into detail. I ask because at 44 am starting to notice a slight decline in explosiveness, though strength is going up the way.
Lol, yes the age thing was my poor attempt at humour and flattery haha
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DL - 135wu, 225 x 8, 315 x 8 x 3
hypers - 3 x max w/25# weight
Shrugs - snatch grip, smith mac, 225 x 12, 275 x 8 x 3
Zerchers - 135 x 8, 185 x 8 x 2
leg press - 90 wu, 180 x 15, 270 x 12, 360 x 10, 450 x 8
Leg ext - 100, 110, 120, 130 x 10
leg curl - 40, 50, 60, 70 x 12
calve Raises - 110 x max x 3
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THAT is a complete leg workout. I think you hit every muscle and angle possible.
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Ugly weather so hit the Natatorium - 5 x 100m sprint, 2 x 200m spirint. Out to a 2 mile run. Still drizzling so got back soaked. Sauna at the Aquatic Center so had a good sweat after. Showered and felt great.
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Your log reads like a âhow to live lifeâ how to. No matter the circumstances, you have/come up with a plan to make the best of it, enjoy doing it, and finish it with style.
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Thank you. Iâve been lucky enough to make it to that point in life where Iâm truly content. Figure I paid my dues now just gonna enjoy whatâs left of my life.
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