Rested saturday and sunday. Workout felt good today, even though was a little fatigued mentally due to tests, grades, and my friend having an accident.
Weight Room
Snatch-12x1@145(45sec-1min rest between sets)
GM-Got to a 265 single
Good workout for its purpose, close to pr in close grip.
Weight Room
Single in close grip bench to 225
DB Bench-2x10, 1x5 @55lb dbs
DB Chest supported rows-2x10, 1x5 @55lb dbs
Pederson step ups-2x10, 1x5@55lb dbs
RC-2x10, 1x5 @25lb db
Did tempo-5x1 min
Tempo, decided instead of tempo runs to do jump roping, helps with agility, and as well realizing as a football player I need more conditioning than a sprinter so I think this could work well, plus weight gain is a big plus so more of the jump rope tempo to keep off the bodyfat from the higher calorie intake.
6x1min jump rope.
I have been looking at the DB Hammer thread and it looks to me as though an OI is just a quick tensionless eccentric portion in which you react out of, which I have been doing for my DE exercises all along…I think however I’ll start to use Isometrics for limit strength and incorporate depth jumps back in now that GPP has been raised up. Yesterday just did some jumping rope and conditioning. Power meet is next week, more than likely though monday will be practicing Power Clean technique as we max out in that, I got 225 up above my nipples but couldnt make myself dip the couple inches to rack it…problem…
BTW Re goals 6.45 for 55m is over 6.90 for 60m.
changed it, more focus on 55m, I raced our fastest 55 guy for a standing 30m sprint. I went “raw” and he was warmed up as it was his workout. We tied from the view of the guys at the end of the run, so possibly a small variation in time either for him or for me. He runs consisten 6.5’s, and is 60lbs lighter than me, so I think I’m on my way…
havnt posted in a while, had a power meet last week so didnt really workout. Did well, made my program much more simplified and I think it will be much more effective. Here have been my thoughts on things from personal experience(if these are already known fine then but this is just what I am thinking). RFD and max strength are at opposite ends of the force velocity curve correct? and while they correspond they dont effect eachother training wise in a huge way. So You could train every day, just different qualities. This is what I am doing not. I train 4 days straigh, RFD, Limit, RFD, Limit. Because of the variance in qualities different portions of the muscle and CNS are used so hey it should work. 2 days on it and Im feeling great.
Yesterday
Snatch-10x1@155(felt the drop off at 155, so stopped)training PB
Clean and Jerk technique-10x1@135(felt good, sank all the way, good speed too)
Today
Squat Progression(work to max single in GM, then pick it up w/ front squat, then full oly back squat, then box squat)-Got up to 375 single, thats a training PB, not a PR
Bench Progression(same as squats except only grip changes, goes from narrow to medium to wide)- got up to 265, another PB, and a PR!
Hope to hit a PB in clean and jerk tomm. I feel as though Ill be recovered. We’ll see.
again a while, but today had a good workout.
Weightroom
Full Snatch-single up to 145(then form broke down)
Power Clean and Jerk-singles up to 205, had more in me but not without pumping myself up, and thats a no no for workouts
Weighted Depth Jumps-24in box with 2 20lb DB’s, 5x1