5th August 2008 - Low Bar Full Squat 295lbs x 7

video of main workset - making progress, up 2 reps :) Rep calculator puts my max at 355lbs. Closing in on double bodyweight. Just need to get my clothed bodyweight back down to 190lbs and my vertical jump should be a touch over 31 inches, a gain of 1 inch. Another 8 more reps, and I'll be able to powerclean this as well, good for a 40 inch vertical jump when that happens ^_~ --- Tuesday 5th August - Micro Cycle 9 - Week 4 - Day 1 - Workout B Heavy Decent workout. Felt a little tired, didn't get my usual pre-workout nap, but strength is definitely up. I could tell I would be strong today when I woke up with a morning wood - that usually means testosterone is up :) And I certainly felt a certain edge during the day before leading up to the workout. Legs had that loose, kinda snappy feeling as well Started to drag during the upper body stuff, but didn't feel that tired after the stretching on the way home. Bodyweight is up - looking puffy, holding a lot of water --- General warm up - 3 min moderate speed walk on treadmill Eric Cressey foam roll routine 1 set each of my usual dynamic mobility exercises behind the neck band pull aparts - green mini-band help 3/4 length 2x8 lateral deep lunge x8 situp complex on swiss ball single leg RDL mobility + psoas activation walk 2 short runs of low effort prime times (stiff legged runs) A few sets of hops in place - 2 legged and then single legged 3x10 seconds rope skipping - 2 legged then 5 reps single leg, each leg - 30secs rest 45lb oly bar complex - slow clean pull, GM onto toes, high hang powerclean, military press - 5 reps each --- Full Back Squats - shoulder width stance - Oly Shoes - no Belt alternating sets between front and low bar back squats, 45 seconds to a minutes rest between each. Then 2-3min rest between each complex warmups High Bar - in Nike Free 5.0 trainer - 95x4, 135x2, 185x2, switched to oly shoes 205x2 Low bar - in Nike Free 5.0 trainer - 95x4, 135x2, 185x2, switched to oly shoes 205x2 225x2, 255x1, 285x1 Low bar Full Back Squat - 295lbs x 7 (+2 reps)-- gut busting grind on last rep Warmups felt solid and not as heavy as the last 2 weeks, so nervous system is recovering, and Testosterone is coming back up like I mentioned earlier So I knew I would be stronger, just how much, I didn't know. Well I managed to gain 2 reps on 295lbs from 2 weeks ago - Sweet! 2nd rep kinda shifted funny, but the rest were ok. Even the last rep, straining hard didn't turn into a semi Good Morning like it would with a high bar position. After that set with 295lbs all I felt was a burn in my hamstrings and glutes - a good thing indeed. Even though you lean over more with low bar, I don't feel my lower back doing anything at all. Contrast with high bar full squats where I feel a big pump in my quads, glutes and lower back. And I noticed the high bar position makes my spine feel bad.... rested 10 mins before moving on --- Single leg kneeling Deadlift 1.5 mins rest between each side - 2 sec pause at bottom - BW x 5, 2x50lb dumbbells x 8 Man that was damn hard! Fatigue from the low bar squats I guess. I dropped the single leg RDLs. I feel like it's not needed anymore, the low bar squats do a good job on the hamstrings. And no longer doing any sumo deadlifts in this workout - or any other workout --- Upper body/shoulder prehab stuff face pull to forehead - palms facing with a hold - 15kg x 17 (2-3sec rest between each rep) close grip triangle Push up on floor - paused top and bottom x 17 (+1 rep) 5kg dumbell x17 (+1 rep) (2-3sec rest between each rep) elbow on knee external rotation single arm face down on bench subscap rotation - hold at top single arm seated Cuban rotation into press Side Plank hold warmup - supported leg raises x 8 1 min 10 secs each side - up 5 secs

» View the original video «

YouTube | August 5, 2008

Tags:. .behind. .speed. .single. .roll. .main