[quote]Germanone wrote:
Hey Maschy, thanks. Yes on the squat and i would superset the SA Snatch with the squat, Db clean/press with the leg press?. Keep the workout more challenging since you can’t go too heavy yet? Maybe try the alternate leg no rest stuff on the other leg things. I think it would help get that hard workout feeling accomplished but still not be able to load up too quickly as your knee is still recovering?
Hey Frenchie, thanks for stopping by and thank you![/quote]
Great! Thanks!
I’ll look to implement some these changes next cycle. I’ve got a lot of variables to consider in my programming though - what I do in rehab and i’m starting back into Oly this week…but all that SL work is definitely something I want to use. Thanks again!
Thanks James!
Maschy you can also use timed blocks for your supersets? Just an idea, let me know if you are interested in those?
Thanks dday, hopefully i don’t finish there next spring…
Monday
Should stuff
Bench
225/265/30/280/240 x5
Narrow bench 3x5
Incline 3x5
Decline 3x5
Circuit
Str bar fr raise 3x10
Db row 3x10
French press 3x10
Circuit
Tbar row 3x10
Lat raise 3x10
Tri pushdown 3x10
[quote]kpsnap wrote:
A nearly triple bodyweight pull as a starting point. Nice.[/quote]
Thanks. I am cutting out the gear though. Talked to a friend who sometimes makes things clear to me and gear really isn’t involved in any of my goals at this point. And as fun as it was for a moment to throw it on, i really have no interest in using gear. Just want to train if that makes sence.
Today
Hip stuff
Squat to 14" box
45/145/195/235/285 x10
Was able to push up weight on all of these!
Leg press 4x10
SL press 4x10
Split squat 3x10E
SL Bul 3x10E
Ran out of time. Will try yo get my glute stuff in later.
hmm these standing rollouts I can do them
with a roller if my legs are wide like sumo
thinking I could prob squeeze out a few with bumpers on a bar.
hmmm.[/quote]
Thanks Kev.
I haven’t tried them with a wide stance yet? My feet are about 8-10" apart. I have found the bar much easier than the wheel when kneeling. I think my shoulder flexion inabilities have as much to do with it as abs with the wheel. With the bar my hands were a little wider giving me more shoulder flexibility. With the wheel on the ramp i get almost all the way out and then i get a tremendous stretch in the low abs (tearing me in two feeling lol) but i think its because my shoulders hit an end point and abs are compensating. Does that make any sence lol. So i think as my shoulders get more flexible my roll outs will get better.
Sorry this next piece leads into a rant about young (college) people.
It was interesting yesterday training abs as we started with 5 in the group and finished with 1 (me lol). But the point of that is the other 4 were 19-22 yo. I keep telling them they are not really training, they just do fluff stuff. And i think the message is starting to sink in. They drill me with questions about undulated periodization, bands, chains, etc etc. I keep telling them they are weak as #### and need to train hard and get stronger before worrying about a highly scientific program. I have them write out a 12 or 16 week cycle (which is a task in itself, and i am talking college seniors who are ex science majors) and then follow it. The first cycles they write are so poor its amazing. The goal is strength and i get everything from cross fit to prehab rehab. After a few drafts they get it. After a the first week they are like OMG i am so sore, lol. And i again tell them you haven’t been training lol. Now they are in about their second cycles and their weights are flying…sure hope they are learning something lol.
You probably have a hey-day with some of our “programming,” myself included.
I’m just about to put something together to start next week. It’s odd for me to do when I don’t have a meet planned because I usually base all my training around a meet date and specific numbers I want to hit.
I’d be interested in seeing the various ab rollouts on video. I’m trying to be more committed to my abs and am always looking for new and exciting core work, as I basically hate it all.
[quote]kpsnap wrote:
You probably have a hey-day with some of our “programming,” myself included.
I’m just about to put something together to start next week. It’s odd for me to do when I don’t have a meet planned because I usually base all my training around a meet date and specific numbers I want to hit.
I’d be interested in seeing the various ab rollouts on video. I’m trying to be more committed to my abs and am always looking for new and exciting core work, as I basically hate it all.
Great new avi, by the way.[/quote]
Oh no not at all. There are many ways to skin a cat and i am learning everyday! I really admire everyone on here for what they do.
Maybe think of what you want to accomplish in a given period versus a weight you want to hit. Like strengthen glutes or shoulders etc? Just a thought.
I like the challenge of hard abs versus the repetitious stuff? Like i think planks are awesome but i get so bored, maybe I’ll try heavy, short timed planks though?
Thanks on avi that was the am rec attempt.
Im looking forward to trying the bike ramp, the whole getting back in position is so hard, i think if i bust threw that point i may be ready to give the abs ripping a go. I have played around with doing them against the wall so im ready.
You really do enjoy your job, not many can say that!
[quote]UpScale wrote:
Im looking forward to trying the bike ramp, the whole getting back in position is so hard, i think if i bust threw that point i may be ready to give the abs ripping a go. I have played around with doing them against the wall so im ready.
You really do enjoy your job, not many can say that!
I am going to sleep like a baby tonight! [/quote]
The ramp definetly tears me up, UP lol.
I may honestly be able to say i never really worked a day in my life, thanks.
I bet you are…me too after my marathon.
Shoulder stuff
Power snatch from hang 9x5 from bar up to top sets
Push press behind head 6x5 from warm-up to top working sets
Combo
db row 12/12/9
French press DB 12/12/10
Db Shoulder complex
BO raise 3x12
Lat raise 12/12/10
Fr raise 3x12
Combo
T bar row 3x12
Tri pushdown 3x12
KB hell!!! 30 sec int 4x each arm no rest, 60 sec between execises
Swing
clean
Press
Squat (did to a ultility bench)
High pull
Snatch
Oh my lord!!!
G1, great point -I totally think it’s your shoulders. I’m too lazy to train abs consistently (except secondarily with stuff like weighted chins, 1-arm DB presses), and after your last post on trying ab rollouts from the standing position, I tried them again, and my form was better than ever, because my shoulder girdle is in overall better condition. (There is NO WAY my abs are even in your league.) I recently was thinking the same thing about my(excessive) back soreness from deadlifting being a product of lack of mobility in my pelvis/hip musculature, and your post confirms my hypothesis for me -thumbs up!
A great non-boring ab exercise I used to love is to drop a medicine ball onto the abs, especially on the solar plexus area! Or you can do it standing if you have a partner who is eager to torture you!
Love the rant. Confucius say: “Show me how Grasshopper train, and I tell you how it hoppity-hops.” …well, not really! LOLLLL
Thanks PG!
You really lost me on the grasshopper thing lol.
Not sure about the med ball…i really would have no problem finding people who would want to torture me…it would make their day! I may have to pass on that one lol.
Legs were still sore and tired today but got workout in
Hip stuff
Sumo 135/225/275/325 x10 goal was perfect reps…lol yea right! pulled very deliberate though to work hips.
Leg press 3x10 little lighter than tues
SL press 3x10 little lighter than tues
Split sq 3x0E little lighter than tues
SL Bul 3x10E same wt as tues
Hip thrust 3x10 ready to cut down and add wt
SL rdl 3x10E ready to start adding more wt here to.
I am liking the air humps hips thrusts allot
eitehr bw on a TRX or loaded up they seem to be helping.
its funny you say that about college trainees-
my wrestling guys paid no attention to me- til I figured out
to work and train harder
each time I changed coaches, schools - I found I had to train harder
I was lucky to work with some S&C types - for whom ‘no’ just did not exist.