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16-May-03, 01:08 PM
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#91
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Registered User
Join Date: Jan 2003
Posts: 1,679
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You basically described the difference between a power clean and a full clean right there. For the power clean you only allow for a short dip into squatting postion (no more than 1/4 squat) while for the full clean you go rock-bottom and then do a front squat. Since the power clean relies more on pulling power than the full clean (you don't have to pull the bar as high in the full clean since you're "ducking under" the bar) I prefer the power style. And let me tell you, that's no "reverse curl" that's going on in the full clean... it's just about rotating your arms so that you can catch the bar across your front delts (and not have the bar land on your clavicles) with elbows high.
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16-May-03, 04:24 PM
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#92
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Yea thats what I meant by reverse curl. It's really hard to explain, but I think I'm doing it right. I've seen vids of people and... yea... Can't explain, but I just know.
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19-May-03, 03:25 AM
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#93
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Chest - Monday 05/19/03
Superset
Bench press
70kg for 5 sets of 5
Flyes
10kg for 5 sets of 5
Superset
Incline press
60kg for 5 sets of 5
Bent-over dumbell crossover
6kg for 5 sets of 5
Dumbell upright row
3kg for 2 sets of 30
Pushdown
15kg for 2 sets of 30
Hopped on the bike for 20 min of high intensity cardio. Skipped hamstring work since I didn't get in a single quad workout last week. Don't want to screw up my balance (I could feel the difference in my hips over the weekend). |
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20-May-03, 03:11 AM
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#94
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Lats - Tuesday 05/20/03
Superset
Wide-grip pullup
B for 5 sets of 5
Stiff-arm pulldown
20kg for 5 sets of 5
Superset
Close-grip chin
B for 3 sets of 5
Dumbell pullover
18kg for 3 sets of 5
Shrugs
40kg for 2 sets of 30
Barbell curl
12kg for 2 sets of 30
30 min of low-intensity cardio. Was very sluggish in the gym today. Plus I got some nagging pain in my left shoulder that was onlt made worse by the chins. |
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22-May-03, 03:07 AM
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#95
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Delts/triceps - Thursday 05/22/03
Superset
Overhead press
40kg for 5 sets of 5
Laterals
8kg for 5 sets of 5
Superset
Dips
B for 5 sets of 5
Overhead cable ext.
22,5kg for 5 sets of 5
Superset
One-arm cable lateral
5kg for 3 sets of 5
One-arm cable upright row
5kg for 5 sets of 5
Reverse pushdown
15kg for 3 sets of 10
10 min on the stairmaster and I was done. Kind of a coasting workout even with low energy-levels. |
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23-May-03, 03:32 AM
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#96
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Back/biceps - Friday 05/23/03
Superset
Power snatch
40kg for 5 sets of 5
Plate upright row
20kg for 5 sets of 5
Power clean/push press/overhead shrug combo*
40kg for 2 sets of 5
Barbell curl
30kg for 2 sets of 10
Incline cumbell curl
11kg for 1 set of 10
Free concentration curl
11kg for 1 set of 8
Had no motivation and was just plain bored when I entered the gym today so I modified my workout to add some fun. Worked OK. Hit the stationary bike for 20 min and the stairmaster for 10.
I've had the ingrown toenail removed. It still hurts like crap but at least it's gone so I can start feeling better. Now I have another problem. My gym is in a city-owned building and some city employees are going on strike come Monday. That means my gym can't open. Great.
* This is jsut what it sounds lie. You power clean the weight. Push press it from the resting postion and then do an overhead shrug at the top. Lower under control. That's one rep. |
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23-May-03, 03:27 PM
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#97
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Registered User
Join Date: Jan 2003
Location: In a can.
Age: 40
Posts: 1,319
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Ebon-
Love the power clean/pp/overhead shrug! I'm doing a variation of that same thing, but adding pressouts for the serratus also.
Power clean (1x)/push press (1x)/OH shrug (5x)/OH pressout (5x).
A single rep equals one clean and push press, then 5 OH shrugs and 5 OH pressouts. Usually 2-3 sets of 5 reps on delt day.
Love this exercise!!! 
PS- I thought I was the only one......
Tuna
__________________
Of course it's heavy, that's why they call it weight.
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24-May-03, 07:34 AM
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#98
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Quote:
Originally posted by Tuna Fish
PS- I thought I was the only one......
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There aren't too many of us crazy folks these days... It's a shame really. Combinations work wonders for overall coordination and athleticism in my book. |
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27-May-03, 07:14 AM
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#99
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Push/pull - Tuesday 05/27/03
Bench press (pause reps)*
60kg for 6
65kg for 5
65kg for 5
Snatch-grip high pull/clean high pull
50kg for 5/5
55kg for 5/5
60kg for 5/5
Incline press (pause reps)*
50kg for 6
55kg for 5
55kg for 5
Bent over row
60kg for 8
70kg for 8
70kg for 8
Incline curl/dumbell curl
10kg for 10/4
10kg for 8/4
Overhead cable ext./pushdown
20kg for 8/8
20kg for 8/8
Not a bad workout. Felt good to be back in the gym (had to skip yesterday as my musicology paper was up for review). I've also found an interim gym while my ordinary gyn is closed. It's a nice little gym that has very hardcore equipment, some rust on the pulleys here and there which remind me of my first gym...
* Pause reps are when you pause at the bottom of each rep. Just bring the bar down to the chest and stop just above your pecs/collar bone and hold that position for a 3-count (stay tight). Makes each rep much harder. |
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28-May-03, 01:14 AM
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#100
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Registered User
Join Date: Apr 2003
Age: 28
Posts: 553
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Quote:
Originally posted by ebon00
My goal is to bulk up some more for the coming month and then cut for about two months with a planend peak at my birthday May 25th. If all goes well I'll have pics by then detailing the progress over the 4 months.
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happy birthday....and, are we gonna see the progress |
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28-May-03, 05:32 AM
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#101
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Quote:
Originally posted by jay`
happy birthday....and, are we gonna see the progress
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Thank you, and yes, I intend to. My plan has been extended a bit to include another two months to give this a fair shot but I will try to have pics to post by early next week. (My digital camera has gone totally crazy on me so I have to borrow one.) My original plan was to do what you quoted (the bulk phase of 2 months saw me gaining 27lbs most of which was fat I think) but I've changed that a little once I started my own version of the ABCDE diet. I've lost all of those 27lbs again (looks like it anyway, the scale at my gym broke and I don't have one myself) and look better. Anyway, stay tuned. |
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30-May-03, 05:38 AM
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#102
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Pull - Thursday 05/29/03
Wide grip pullups
B for 3 sets of 5
Chins
B for 3 sets of 5
Power snatch
40kg for 3
45kg for 3
45kg for 3
Shrugs
100kg for 10
120kg for 5
120kg for 5
Romanian deadlift
60kg for 2 sets of 8
Zercher good morning
40kg for 2 sets of 8
Barbell curl
30kg for 2 sets of 8
Prone hammer curl
12,5kg for 2 sets of 8
Not a bad workout at all. Held back a little (or was held back, it was hotter than hell). |
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30-May-03, 05:41 AM
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#103
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Push - Friday 05/30/03
Incline press (pause reps)
50kg for 6
55kg for 6
60kg for 6
Dips
B for 3 sets of 8
Overhead cable ext./Pushdown
25kg for 2 sets of 6+6
Quad tri-set
Sissy squat
B for 3 sets of 5
Front squat
50kg for 3 sets of 5
Squat
50kg for 3 sets of 5
Standing calf raise
40kg for 15
90kg for 5
40kg for 12
OK workout, nothing special. Having a hard time with the pause reps. They take a lot out of me. Stayed with a light weight for the tri-set since my quad work so far this year has been less than consistent. |
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02-Jun-03, 03:27 AM
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#104
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Pull - Monday 06/02/03
Hang high pulls (varied grip)
60kg for 10 sets of 3
Snatch- grip deadlift
90kg for 10 sets of 3
Barbell curl
35kg for 5 sets of 5
Zercher good morning
50kg for 8 sets of 5
Machine pulldown
30kg for 2 sets of 20
Kept rest times to about 60 seconds. Was through the entire 35 sets in about 50 min. Added some ab work and hit the shower. |
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03-Jun-03, 03:16 AM
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#105
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Push - Tuesday 06/03/03
Incline press
60kg for 10 sets of 3
Push jerks
40kg for 10 sets of 3
Front squat
60kg for 10 sets of 3
Leg extension
25kg for 2 sets of 20
Bent-arm barbell pullover
30kg for 5 sets of 5
OK workout. Kept rest times strict at 60 seconds. The heat is really getting to me so I'm happy this workout isn't too taxing. Yet anyway. |
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Tags
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