Wed:
bar warmup
hc 80% 5x60 x65 x70 x75 x75 x70
snatch dead lifts 245x5 295x3 315x2 275x5 315x3 365x2
timed max effort 5 reps
mil press 3x12
pullup/1 way hip 3x6 2x10
lat pd front/curls 3x12
core 250
170: 4.37sec
180: 4.14
190: 4.20
200: 4.29
210: 4.81
220: 4.66
230: 4.78
240: 4.91
250: 479
255: 5.09 i miss up this set should have been 260.
ill just stop after that set.
any one of u guys know what a good snatch dl max would be? how about 455-485? sounds kinda light.
Sounds kinda light to me if your full squat is 500+ lbs. Earlier in the summer I did 315x3 with a full squat of about 265-275ish, but I’m sure it depends on levers, technique differences, etc.
yeh im not sure i never max sdl, i can dl btw 580-600lb. i could have done that 365 for at least 8 reps.
Just curious what you were timing
bench press dude.
Thur: 1700m
warmup 1
100-100-100
100-200-100-100
100-100-200-200
100-200
core: 500
had to do tempos indoors today, i really felt the diff. ems recovery
Ive never heard that, what is the point or reasoning behind timing it?
its called timed max effort:
take 50% of ur bp max and do 6reps as fast as possible make sure to timed it add 10 lbs each set to follow, whatever ur time is add one sec thats ur goal time make sure all sets that follow is no slower then ur goal time.
for example if ur bp max is 100lbs take 50lbs bang out 6 reps, lets say it took u 7sec to bang out 6 reps u would add 1 sec - so each set to follow has to be under 7sec.
anymore questions?
Actually yeah, what is that supposed to do or work. It sounds very interesting and am going to it.
http://www.amazon.com/Explosive-Power-Jumping-Ability-Sports/dp/0940149095
That book has info about the timing method. Was used by Starzynski for his triple jumpers.
Explosive Power and Jumping Ability for All Sports” by Starzynksi and Sozanski, PhD.
Fri: 720
Warmup Z
60-2.5/3-5min
3x(6x40)
dou slj 6x2
med ball throws 10
tough day had to rush through my hills bc of rain. first set = first 2 runs 60sec rest, last 4 90. second set first 3 runs 60 last 3 90, third set first 4 runs 60 last 2 90.
whats the temp like down there
hope things are going well
well this week i have been up north visiting a friend and the temp were btw 40-and high 50’s.
Fri: not a bad day in the weight room considering everything that happen this morning.
bar warmup
pc 5x50 x55 x60 x65 x65 x60
power jerk 3x5
fs 3x2x85x315
rep work
gh 3x12
h pullups 3x6
lat pd under 3x12
core 250
next week will be an unload week for ol’s and very heavy bp week working up to 102%.
Are you playing football for UT? Its a little late to be out of shape if you are JK. Its been real hot in texas and its very hard to get in shape for football in 95-110 degree weather.
no played for texas am. its easier to get in shape in 95degree weather
Really! When did you play, A&m is my favorite college football team. What do you mean its easier to get in shape in 95 degree weather?