Thurs cont…
PM
Act: Snatch Jumps
DL: 0 / 262 / 282 / 302 / 322 / 342 / 302 / 322 / 342 / 302 / 262 / 282 / 302
Sled:
- Bent knee sled drag
1 @ 30m - 165
2 @ 20m - 165
Fri 04/03/11
AM
Act: Box Jumps
A. BS:0 / 130 / 165 / 200 / 220 / 240 / 265 / 290 / 310 / 265 / 290 / 310 / 290 / 240 / 220 / 240 / 265
B1. Dec. BP 0 / 168 / 188 / 208 / 228 / 248 / 238 / 238 / 243 / 243 / 248 / 248 / 238
B2. Staggered sets of : Cable Face Pulls (6 sets)
Changed Front Squat with Back Squat because the FS is becoming less explosive, seemed like a good idea at the time.
I’ll probably do it on second lower body pressing days whenever the FS is less productive on the first.
Fri cont…
PM
Act: RDL
DL: 0 / 262 / 282 / 302 / 322 / 342 / 302 / 322 / 342 / 302 / 262 / 282 / 302
Floor Core Circuit ala DeFranco
Sat 05/03/11
Lats
A. Tri-grip pulldown to face: 4 sets
B. Thib Pulldown: 5 sets
C1. Straight arm lat pulldown
C2. Close grip pulldown: 4 s/sets
Biceps
A. Pinwheels: 5 sets
B1. Wide grip ez curl
B2. Close grip ez curl: 4 sets
Sat cont…
PM
Sled:
A1. Straight arm pulldown to side - 100
A2. Sled Curl - 100
A3. Sled Lat Pullthrough - 100
repeated 3 times @ 20m each
Sun 06/03/11
NC
- Lunge Jump onto box x 3 ea. leg
- Depth Plyo P/U x 5
- Broad Jump Series x 3
- Snatch High Pull x 5
repeated 4 times
Wk 3 (14)
Mon 07/03/11
AM
Act: Band Push Press
A1. OHP: 0 / 114 / 124 / 134 / 144 / 154 / 144 / 149 / 154 / 144 / 149 / 154 / 144
A2. Staggered sets of: Power Shrugs ( 8 )
B1. BP: 237 / 227 / 232 / 237 / 227 / 232 / 237 / 227 / 232 / 237 / 227
B2. Staggered sets of: Cable Face Pulls (7)
C1. Dec. BP: 248 / 238 / 243 / 248 / 238 / 243 / 248 / 238 / 243 / 248 / 238
C2. Staggered sets of: Rear Delt Flyes (4)
Stopped after the 2nd wave on OHP, was starting to slow - explosiveness from the bottom half just wasn’t there.
It was a good session though, got into a nice groove on the Decline; perform the set / load the bar / perform the set (no rest between)
Mon cont…
PM
Act: Snatch Jump
A. FS: 0 / 146 / 166 / 186 / 206 / 226 / 186 / 206 / 226 / 186 / 206 / 226 / 186
Sled
- Bent knee sled pulls: 3 x 20m @ 250
Only did a double wave, Front Squat has gone to shit lately; everything’s there - just grinding out way too early.
In the past I would have continued, but I need to follow the program’s principles appropriately - so once I grind, I stop.
Did some sled work after to mask my frustration.
Tues 08/03/11
AM
Act: Band Push Press
A1. OHP: 0 / 114 / 124 / 134 / 144 / 154 / 144 / 149 / 154 / 144 / 120
A2. Staggered sets of: Power Shrugs ( 5 )
B1. BP: 237 / 227 / 232 / 237 / 227 / 232 / 237 / 227
B2. Staggered sets of: Cable Face Pulls (6)
C1. Dec. BP: 248 / 238 / 243 / 248 / 238 / 243 / 248 / 238
C2. Staggered sets of: Rear Delt Pull Aparts (4)
Only a single wave on the OHP and double’s for the BP+Dec.BP. Just wasn’t my day - still happy with the session considering. I haven’t done a repeated upper pressing w/o due to doing the complexes the past couple of weeks, so I wasn’t that worried.
Again everything was there - just ran out of gas I suppose.
Tues cont…,
PM
Act: Broad jump reset
DL: 0 / 262 / 282 / 302 / 322 / 342 / 302 / 322 / 342 / 302 / 302 / 322 / 342 / 302 / 322 / 342 / 302
Random floor ab movements
Wed 09/03/11
NC
- Around the world box jump (front,back sides) with 2.5kg in ea. hand x 4 jumps
- Snatch High Pull x 5
- 1 leg depth jump for length x 3 ea.
- Fat-man chins x 5
repeated 3 times
Really felt fired up during the 3rd - so I was happy to end it there.
Thurs 10/03/11
AM
Act: Squat Jumps
A. FS: 0 / 146 / 166 / 186 / 206 / 226 / 186 / 206 / 226 / 186 / 206 / 226 / 186 / 206 / 226 / 186
B1.BP: 0 / 157 / 177 / 197 / 217 / 237 / 227 / 232 / 237 / 227 / 232 / 237 / 227 / 232 / 237 / 227
B2.Staggered sets of: Cable Face Pulls (9)
Are your workouts starting to feel better? I was in the same boat man, my reps in the week 6 sessions were sowing down a lot, and I even missed a rep on a set of bench. I was pushing my way through but eventually started cutting the sessions short like you did.
I’m liking training now, just using the HP Mass principles with nothing set in stone.
[quote]ashylarryku wrote:
Are your workouts starting to feel better? I was in the same boat man, my reps in the week 6 sessions were sowing down a lot, and I even missed a rep on a set of bench. I was pushing my way through but eventually started cutting the sessions short like you did.
I’m liking training now, just using the HP Mass principles with nothing set in stone.[/quote]
Front Squats in general have turned to shite, can’t work out why - the motion and depth is fine, just having alot of problems getting enough drive from the bottom. Which is frustrating because in the past it’s felt quite comfortable to perform the reps properly.
However one thing I’ve experienced while doing HPM, that one particular movement will be terrible one week and then an absolute killer the next. So it could be the OHP, BP , DL etc. goes to shit for awhile and then bounces back strongly, its weird. But the FS has been crap since last week as well, so I don’t know?
Recently I changed the FS to BS on the second day of lower body pressing and it worked quite well, I think it might have to do with my shoulders being fatiqued i.e. holding the bar up top.
I’m not sure what I’ll do, I think I’ll go for another 3 weeks - get to the test week and go from there.
[Sorry for the giant wall of text]
Thurs cont…,
PM
Act: Snatch Jumps
DL: 0 / 262 / 282 / 302 / 322 / 342 / 302 / 322 / 342 / 302 / 302 / 322 / 342 / 302 / 322 / 342 / 302
Random floor ab movements
Fri 11/03/11
AM
Act: Box Jumps
A. BS: 0 / 90 / 130 / 200 / 240 / 275 / 300 / 275 / 285 / 300 / 275 / 285 / 300 / 275 / 240 / 200
A1. Dec. BP: 0 / 168 / 188 / 208 / 228 / 248 / 238 / 243 / 248 / 238 / 243 / 248 / 238 / 243 / 248 / 238
A2. Staggered sets of: Cable Face Pulls (7)
Swapped FS for Back Squats - kept reps explosive