Why not perform some accel work during this accumlation block?
You’re basically trying to do the same thing I am…but I am a rookie.
What workouts can I do to improve my post chain besides the RDL?
I want to add 2 to 3 more exercises during my lower body day besides just the Squat and RDL. I want more post chain workouts!!
Ideas?
Off topic but what do you think about this: ANCHORAGE, Alaska – The daughter of former vice presidential candidate Sarah Palin has given birth to a son, a magazine reported Monday.
tamfb, I can’t really perform accels because of the cost. I can get to the track, but at $15 a use it’s cost prohibitive. I will try to get to the track, but it’ll probably only be once per week.
As for Sarah Palin’s kid, I hope she’s happy. I know I wouldn’t want to have a kid that young.
Notorious Squirrel, I like good mornings, one-legged hyperextension, and olympic lifts from the hang. They all work pretty well.
Good stuff RJ. I was thinking GMs and Hypers myself. Those are the least riskiest motions where I cant mess my back up if anything.
I fear doing cleans, pulls, or snatches because of all the motions that are in there.
What a joke, you fear hurting your back but you are going to do GM…
Haha its less complex man. Its one motion. Whats so hard about bowing up and down repetitively with your chest up and back tight?
For most people, doing it with a load that is going to actually generate strength gains without putting you in a near disaster situation.
bevolution!
December 31, 2008
Macrocycle 17 - Accumulation Strength Block
Microcycle 3 - Nanocycle 1: Lower Body Fatigue
Mag/Dur An-1//An-2[/b]
Current Condition:
After two hard sessions over the past few days my hamstrings are a bit sore but I still feel mentally energized. I should be burnt out, but the frequent training is only spurring me to work harder. I love this.
Warmup:
Some RW drills
Workout: Rotation Style
(Rotation A: )
14" Box Rebounds
3 x 10 reps, 180 sec. rest
Hang Power Snatches
Worked up to 202 lbs (10 lb PR 
), 180 sec. rest
REA HF Abs
3 x 5 reps @ 25 lbs, 180 sec. rest
(Rotation B: )
16" Step Ups
2 x 16 (8 per leg ) @ 150 lbs, 180 sec. rest
Good Mornings
2 x 8 reps @ 150 lbs, 180 sec. rest
Cooldown:
150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
150 Bouncing Calf Raise Stretches (per side)
50 Shoulder Dislocates
Notes:
Well, I said I wouldn’t get BW in the hang power snatch before '09, but I was wrong. Despite being a bit sore after a couple hard sessions I still managed to knock out 202 lbs. Since I weighed 201.4 this morning, it’s over bodyweight.
Maybe this more frequent training thing is for me. We’ll see how it goes for a few more weeks and maybe I’ll adopt it into my sprint training as resources allow.
Beyond the snatches, the assistance work went well too. I upped the weight 5 lbs and completed the sets faster and easier than last time. Like I said, despite a bit of fatigue, I feel great.
Here’s a video of today’s snatches:
http://www.youtube.com/watch?v=M_NBiwQ1Jus
bevolution!
January 2, 2009
Macrocycle 17 - Accumulation Strength Block
Microcycle 4 - Nanocycle 1: Lower Body Fatigue
Dur An-2[/b]
Current Condition:
My rhomboids and lower/middle traps were trashed after the session two days ago and are still sore now. I feel good though. The soreness in my legs is all but gone.
Warmup:
Some RW drills
Lots of low level plyos
Workout: Rotation Style
8" Box Rebounds
2 x 15 reps, 120 sec. rest
16" Step Ups
2 x 16 (8 per leg) @ 155 lbs, 180 sec. rest
Good Mornings
2 x 8 reps @ 155 lbs, 180 sec. rest
Cooldown:
150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
150 Bouncing Calf Raise Stretches (per side)
50 Shoulder Dislocates
Notes:
Because my upper back was trashed I didn’t do any power snatches today. After this session I have until Monday off and then I jump back into things with a vengeance. Nothing to note about today other than I’m still feeling strong. Let’s see how long it takes until fatigue starts to take a toll.
are you during any upper body work - bp etc?
I was doing chin ups for a couple of weeks, but I stopped a few sessions ago. Besides that, no, not really. My upper body blows up when I do weights, so I try to avoid it.
Last time I actually trained upped body consistently my weight went up to 210 lbs at its peak (I’m 201 right now) and then dropped off within a couple of months after stopping.
Are you gonna add bp during your season, since it is one of the few lifts you can still attack?
I can’t. I have no bench and no rack. I’ll have to fall back on chin ups if I intend to use any lift for that purpose.
Why not floor presses?
I’ve got no rack and no training partners.
I’m not even sure I need upper body lifting. It just flat out makes me too heavy. I’ll be fine without it.
You will be fine without; really, are you serious. When you had the season you had last year you need to try any and everything.
I disagree, no upperbody lifting is trying something. No need to spend time injured especially if you have had injuries affecting that area. Maybe incorporate some circuit exercises for upperbody on your lower intensity days.
Been there done that last yr.
I did do upper body work prior to last season and all it did was contribute to me being too heavy. Like I said before, I don’t think upper body strength is necessary beyond a certain point. I can do a chin up with BW + 150 lbs and close grip BP 275 lbs within a few weeks of training it. I assume I’ve got enough strength.