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19-Feb-04, 08:09 AM
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#226
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Wednesday 2/18/04 - "Lower body"
Front squat
72,5 kg for 10 sets of 3 alternated with
Weighted crunches
15 kg for 10 sets of 4
15 min on the stationary bike. Had planned on using the stairmaster today but the front squats put a stop to that...
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19-Feb-04, 10:32 AM
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#227
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Registered User
Join Date: Jun 2003
Age: 20
Posts: 5,301
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Looking good man, what are your overall goals at this point? Speaking of the partial mantis i saw that you were doing the partial javorek complex... are you still doing this or was that in the beggining? Also, have you tried doing the clean, front squat, jerk complex?
__________________
You will die, when i say, you will die, back to the front.
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21-Feb-04, 11:12 AM
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#228
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Quote:
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Originally Posted by DaRkAnGel
Looking good man, what are your overall goals at this point? Speaking of the partial mantis i saw that you were doing the partial javorek complex... are you still doing this or was that in the beggining? Also, have you tried doing the clean, front squat, jerk complex?
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The partial Javorek complex gets thrown in every now and then but right now I do enough for my upper traps. And the clean/front squat/jerk complex is what I call the clean and jerk combo, so yes, I've tried it. It sucks. It will leave you winded for days and since the weight is limited by the jerk portion (and my pressing sucks) you can't really load up on weight. So ina nutshell, I love it!!
Overall goals aren't really anything specific. I train very much for the enjoyment of pushing myself and for the increase in functionality I can muster. I don't aim for simple things like "10 lbs in 3 months" or "ripped by March". I'll make my usual run for a leaner me by my birthday (late May) but that's about it. I just train because it makes me feel good and for a really healthy body in the long run. |
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21-Feb-04, 11:14 AM
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#229
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Friday 2/20/04 - " Upper body"
Military press
52,5 kg for 10 sets of 3 alternated with
Deadlift
105 kg for 10 sets of 3
Did some rotator cuff work (usual tri-set). Hopped on the stationary bike for 20 min. Felt much stronger today than last time I tried this workout on. Seems I recover better right now. I'm hoping it's the post-workout feeding that does it. |
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24-Feb-04, 11:00 AM
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#230
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Monday 2/23/04 - Upper body
Snatch high pull from hang
52,5 kg for 5 sets of 5 alternated with
Pause bench press
62,5 kg for 5 sets of 5
Clean high pull
72,5 kg for 5 sets of 3 alternated with
Explosive close-grip bench
50 kg for 5 sets of 3
Did my ab tri-set, a little bit of rotator cuff work and then spent 10 mon on the stairmaster and 15 on the stationary bike. Added some fat lately but I'm not complaining. |
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24-Feb-04, 03:32 PM
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#231
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Those supersets with pulls must be tiring. When I do some Snatch pulls I really feel them, and they aren't even supersetted! How much are you weighing nowadays?
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26-Feb-04, 07:02 AM
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#232
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Quote:
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Originally Posted by abarlament
Those supersets with pulls must be tiring.
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Well, they're not supersets. They're alternating sets which means that I rest in between. Most people think of supersets as back-to-back peformance of exercises for the same muscle (although that is probably correctly known as a compound set...) and that's never a good idea. Alternating sets allow you to take advantage of the recovery aid tou get from working the antagonist. But yeah, they're tiring...
Quote:
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Originally Posted by abarlament
How much are you weighing nowadays?
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Don't know, don't care. |
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26-Feb-04, 07:03 AM
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#233
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Wednesday 2/25/04 - Lower body
Front squat
62,5 kg for 5 sets of 5 alternated with
Stiff-leg deadlift
82,5 kg for 5 sets of 5
Squats
90 kg for 5 sets of 3 alternated with
Weighted crunch
10 kg for 5 sets of 8
Hopped on the bike for 20 min of cardio.
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29-Feb-04, 10:07 AM
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#234
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Well, it's finally happened again. I missed a workout and failed to make it up. This time around I think that actually dropping the session was a good idea. I got up at 5:50 AM on Wednesday morning and went to the gym. I got home on Saturday morning at 5:15 AM. In that period of 72 hours I managed a grand total of 8 hours of sleep. That damn studio work can be killing...
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01-Mar-04, 05:28 AM
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#235
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Monday 3/1/04 - Chest/delts
Incline dumbbell press
23 kg for 2 sets of 8
Incline flyes
12 kg for 2 sets of 8
Pec deck
40 kg for 1 set of 8
Military press
35 kg for 8
35 kg for 6
Cable lateral
10 kg for 1 set of 5
Upright row
22,5 kg for 1 set of 8
Added some minor rotator cuff work and was done. Oddly enough this was one of the hardest workout I can remember. Perhaps I'm still not up to par after my sleepless period.
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02-Mar-04, 08:00 AM
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#236
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Tuesday 3/2/04 - Back
Bent-over row
65 kg for 2 sets of 8
Dumbell row
26 kg for 2 sets of 8
Incline bench row
23 kg for 2 sets of 8
Pullup/chin
B for 1 sets of 4/4
Stiff-arm pulldown
17,5 kg for 1 set of 8
These "back-off" weeks are weird for me. It's a totally different kind of fatigue, one I'm not too keen on. But at least I keep things from getting boring...  Hopped on the bike for 20 min of cardio. |
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05-Mar-04, 06:53 AM
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#237
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Thursday 3/4/04 - Legs
Front squat
55 kg for 2 sets of 8
Sissy squat
B for 2 sets of 8
Leg extension
45 kg for 2 sets of 8
Stiff-leg deadlift
65 kg for 2 sets of 8
Lying leg curl
32,5 k for 2 sets of 8
Standing calf raise
75 kg for 2 sets of 8
Seated calf raise
45 kg for 2 sets of 8
Was a little bit rushed today since I had an appointment in the studio so I had to skip my cardio. Can't say I mind...  |
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05-Mar-04, 06:55 AM
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#238
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Friday 3/5/04 - Arms
Lying triceps ext.
27,5 kg for 1 set of 8
Barbell curl
32,5 kg for 1 set of 8
Overhead EZ-bar ext.
17,5 kg for 1 set of 8
Incline dumbbell curl
11 kg for 1 set of 8
Dumbbell kickback
8 kg for 1 set of 8
Concentration curl
11 kg for 1 set of 8
Kept the set count low, not a real fan of arm work. Elbows don't seem to like it too much but the pump is good (as if I care).
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09-Mar-04, 07:09 AM
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#239
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Monday 3/8/04 - Upper body
Snatch-grip high pull from hang
55 kg for 5 sets of 5 alternated with
Pause bench press
65 kg for 5 sets of 5
Clean-grip high pull
75 kg for 5 sets of 3 alternated with
Explosive close-grip bench press
50 kg for 5 sets of 3
Threw in some ab work and some rotator cuff work as usual. 20 min on the bike. I was sore almost before I stepped out the door of the gym. Man, I love high pulls. |
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09-Mar-04, 03:09 PM
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#240
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Registered User
Join Date: Mar 2003
Location: England
Age: 27
Posts: 647
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Couple of questions if you don't mind ebon00.
1. When doing exercises like high pulls and clean and jerk do you drop the weight? The gym that I go to doesn't have a sprung floor and my home training facilities are outdoors with a concrete surface so I can't drop the weight. I do worry a little about the potential for damage when lowering the weight, I can't very well control the descent of 55-60kg from between my chest level and my waist level, seem to be hard on the shoulders. Any thoughts?
2. You are definitely into this olympic lifting right? I am trying to move more into that field as I am becoming a believer in the strength gains that shifting an object fast can bring. My quads have improved no end since doing clean and jerk. So I was thinking my core lifts would be - deadlift, clean and jerk and hack squat (no squat rack and like the grip work as my forearms are tiny). Would it be worth adding a snatch lift in there?
I read your journal with interest, you approach all this in a similar way to myself, but you clearly know more than me.
Last edited by Iain; 09-Mar-04 at 03:10 PM.
Reason: originally typed 'quick questions' then realised that was a lie
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