My shoulder wasn’t giving me a problem at all. I expected to feel pain on the bench press but it was fine. I did prone cobras and scap pushups also, but I’m going to stop writting that stuff down since I just do it in the warmup (including glute work). For the record, I’m not sure how much the numbers for seated cable rows and tricep pushdowns actually weighs.
Deadlifts (off of 2 plates): 135x1x8, 225x1x5, 275x1x5, 245x2x5
DB Bulgarian split squats: 30sx4x8
Swiss Ball Leg Curls + Ext.: BWx3x12
Ankle Work (need more exercises)
Double Leg Lowering: BWx3x5
DB snatches were light, it was my first time doing them. The 2 means two reps of each arm back to back. Deadlifts were done with the bar higher up (rack pulls). I need more ankle exercises, mine suck.
I was going to do CGBP today, but when I started I was getting a pain in my right wrist. Normal grip was fine, so I switched to DB bench press.
Next week is test week. I don’t think testing my deadlifts with 25lbs plates is a good idea, so I’ll just test my normal deadlift. Front Squats still annoy me, but I’ll stick to them for the test. I’ll pick my goals closer to the lift day.
I got all the records I wanted. Front squats I had to stop because of pain in my wrists, so I’ll just keep working on the flexibility, and once I have that down, the weight should go up fast. After my test exercises were done, I just dicked around while I waited for my friend to finish.
Vision1, so far everything is looking really good. I do have a few suggestions however.
There’s no need to plan phases ahead of time. Just focus on driving up strength in one main lift (ATG squats) while trying to do the same with the assistance lifts. You can change the assistance lifts up, but keep the squats in for a while.
Get rid of the DLs. Just stick with squats, lunges, and assistance PC work for now.
3)Make sure you’re playing a sport at least once weekly if you want to transfer this strength over to athletic ability.
Forget about the Oly lifts. They won’t really help that much.
If you have any other questions, just ask here, or PM me.
[quote]RJ24 wrote:
Vision1, so far everything is looking really good. I do have a few suggestions however.
There’s no need to plan phases ahead of time. Just focus on driving up strength in one main lift (ATG squats) while trying to do the same with the assistance lifts. You can change the assistance lifts up, but keep the squats in for a while.
Get rid of the DLs. Just stick with squats, lunges, and assistance PC work for now.
3)Make sure you’re playing a sport at least once weekly if you want to transfer this strength over to athletic ability.
Forget about the Oly lifts. They won’t really help that much.
If you have any other questions, just ask here, or PM me.
RJ [/quote]
Thanks RJ
I have a couple questions now.
2.) Why no deadlifts?
3.) Yes, I’m playing lacrosse on saturday, and hockey on sunday.
4.)Why no OLs? Is it because I don’t have enough strength to begin with?
3.) Yes, I’m playing lacrosse on saturday, and hockey on sunday.
4.)Why no OLs? Is it because I don’t have enough strength to begin with?[/quote]
I say no deadlifts because most people start to round their back when they get tired, destroying the benefits of the lift. Also, as you bring up your squat, your DL will go up on its own.
Good, you’ll probably be fine for plyo work for a while.
I really don’t believe in OLs. I think that just getting stronger and playing one’s sport eliminates the need for OLs. There will come a time when specific plyo work is necessary to continue power development, but that might be a ways off for you. Nobody really knows at this point.
Thicker bar was used for the incline bench press, and I think it might weigh 5 pounds more. Overall good workout.
^^^^RJ, I don’t understand the relation between my sports play and plyometrics. I’d put them more into an endurance category. Is it just to lower workload? Cause I’ve decided to do that already by lowering the sets on my accessory work.
I don’t suggest plyos right now because you probably already get plenty of reactive work from your sport. Do you sprint while playing lacrosse, because sprinting is the ultimate plyo activity. If you don’t sprint, and mostly just jog around, then some power work (not OLs) may be needed. I would like to give you specifics, but I really don’t have enough info about you at this point.
I’ve decided to take out the speed work for atleast the next 5 weeks, and keep the volume on my accessory work. On the last 5-10 weeks I’ll lower that volume and include some speed work at the start.
Question: Are box squats suppopse to be only used for dynamic effort, or can I use it just like any other type of squat?