cycling/OLYs/weights/cycling
8 minutes on bike
3 sets hangsnatch (115 for triple)
3 sets jump squats (115 for 4)
3 sets back squats (255 for triple)
3 x (ham curl, extension, calf raise)
3 sets weighted hanging leg raises
3 sets incline situps
12 minutes on bike
cooldown
Was an ok workout today 
I am giving though about what I should do about the rest of the season. I might just call it a year and just train and relax. Havenāt decided yet though
Whadda ya mean man? Call it a year? As in no competing, just training?
Man thatās no fun! And with York right there? Hey, Iād rather get whipped and compete than do neither. Plus, you say you want to lose a few pounds, and I think having a few meets to look forward to will make it easier to stick to the eating plan! I only wish at 30 that I had taken up this sport for real. So no more talk like that mister!
hehe thanks Johnny
I have just had a bit of a hard time bouncing back after this illness. I have adjusted my diet a bit (I am not putting on fat, just muscle so it isnāt too bad)
My wrist is still injured from a fall down the stairs a few weeks ago so I canāt do hangcleans or powercleans/front squats anymore. (which pisses me off as I love them) I am still able to do powersnatch though
Iāll get motivated again, just need to get back into the swing of things!
Cheers,
Chris
Circuit workout Quadriples?
Hit a circuit workout today instead of running the meet. (I was too sore to run a race today)
Did the following:
Warmup: 8 minutes warmup on bike
Circuits:
(pushups(30) hanging leg raises(25) hypers(20) chins(10)) repeated three times with no rest between sets
90 seconds rest
(alt knee situps(40) floppy Fish(20) dips (12) running Arms with 10 pound dumbells (30 seconds)) repeated three times with no rest between sets
5 minute cooldown on bike.
Thought I was going to hurl when finished. Was a great workout!
cheers,
Chris
cycling/weights/core
Decent workout today
8 minutes on bike warmup then stretching
3 sets squats (225 for triple)
3 sets stepups (135 for 6)
3 x reverse leg press (200 for 6)
3 x (ham curl, extension, calf raise)
3 x hanging leg raises
12 minutes on bike
My hamstring feels pretty much 100% again.
Cheers,
Chris
Why so many movements? IMO youād be fine with just the squats, stepups, and leg raises. What point is there in overcomplicating your routines?
Not really complicated, just time filler till my wife finished doing her cardio
lower body weights/cycling
8 minutes on bike then
5 sets squats (up to 255 for easy triple)
4 x (standing calf raise, ham curl, leg extension)
16 minutes on bike
Cheers,
Chris
cardio/core
12 minutes bike
Core circuit
4 x hanging leg raise
4 x weighted incline situps
2 x alt knee situps
4 x weighted side bends
12 minutes on bike.
Heartrate never went below 125 the whole time. Great workout!
cycling/upper body weights
10 minutes on bike (120rpm)
4 x bench (205 for 6 reps)
4 x chins (5-7 reps per set)
12 minutes on bike (between 120-150rpm, HR at 135 or above the whole time)
Been fighting a bad headache/cold all week, workout felt pretty good though all the same.
Cheers,
Chris
cycling/lower body
10 minutes on bike then:
4 sets backsquats (275 for very explosive double)
3 sets stepups
3 x (extensions, hamcurls, calf raise)
12 minutes on bike (heartrate was abot 150 the whole time on the bike)
Good workout, felt pretty strong and the 275 squat exploded up. (bar flew off my shoulders about 4 inches at the end)
Cheers,
Chris
Lower body
5 sets squats (245 for triples)
3 x (explosive calf raise, extension, ham curl, adductor/adductor)
cycling 13 minutes.
Felt pretty good but my core/upper body felt a little weak. Going to start getting back into things over the next couple weeks.
Cheers,
Chris
Good workout tonight. (Havent been posting in a while been very busy)
Did 335 for single tonight buried in backsquats. Ass to ankles no belt or wraps. Felt pretty good. Did a double with 275 and it flew off my shoulders at the top. just flew up. Was really happy with it
Cheers,
Chris
Upper body weights (speed day)
8 minutes on bike
Flat bench 5 x 2 with 215 explosively
bent over row: 4 x 5 with 185
standing shoulder press 4 x 3 x 135
10 minutes on bike
Lower body speed (westside)
8 minutes on bike
backsquats 5 x 2 x 245
5 x (explosive calf raise, leg extension, abduct/adduct, ham curl)
8 minutes on bike
great workout. Feel really powerful through my pos chain and calves
Good workout today. Worked up to heavy singles in bench. Hit 255 cleanly
Also did incline, bent over row and full core (about 25 sets total core work all weighted)
Cheers,
Chris
Good stuff with the weights man. Youāre putting up some serious numbers. When are you going to start running again though?
Thanks man
I am going to start running again soon. My hamstring is actually ~95% better than before and my foot is feeling 100% again too. I am trying to get a good base in this time (strength and cardio) before hitting the track again. When the weather warms up a bit more Iāll start hitting extensive tempo again. Really trying to build up a good base before GPP in several weeks.
The cycling I am doing has helped my cardio alot.
Thanks again,
Chris
ME Leg day
Went up to 300 on squats tonight. Core was a little sore and the guy that usually spots me wasnāt working out tonight.
8 minutes on bike
5 sets squats (up to 300 for single)
3 sets fronts (only 155 very light)
4 x (explosive calf raise, ham curl, extension)
5 minutes on bike
Good workout but was a little tired.
cheers,
Chris
Was out of town. Here is an update:
Saturday - upper body and core
flat bench - 8x1 with 225 with one minute rest between sets
incline 4 x 5 with 165
bent over row: 5 x 5 with 165
standing shoulder press: 4 x 6 with 115 (upper body pretty dead at this point)
tricep/bicep circuit (4 sets each)
Core
4 x hanging leg raise
4 x weighted incline situps
4 x weighted side bends
Monday:
Legs:
8 minutes on bike
squats 8 x 3 with 225 with 1 to 1.5 minutes rest. (Was HARD)
5 x (explosive calf raise, leg extension, ham curl)
4 minutes on bike
Good workouts. The squats felt like a marathon but were pretty explosive