9/25/08
Warm up A
OHBx4
Squat Throw x4
1 Hop x4
2 Hop x4
3 Hop x4
6x200/walk 100
9/26/08
Warm up B
2x20 Push up
2x20 Stand
2x20efe
2x20fef
1x50 (15/35)
Clean Pull 3x3x95% Back Squat 3x6x72% Bench Press 3x6x72% RDL 3x10x235 Seated Row 3x10x160 Bar Overhead Press 3x10x105
9/27/08
Warm up A
Acc (1) x6
Acc (2) x6
100-100-100
200-100-200-100
100-200-200
9/29/08 Powerclean 3x60%, 3x70%, 3x80%, 2x90% 100% Rep Test 230x1
-I attempted at least 10-12 lifts, I was pulling the bar high enough, some lifts just couldn’t drop under, I had 2 catch in the rock bottom squat position and just couldn’t front squat it up… I was a little upset about that but oh well. Only 1 rep out of all those attempts damn it… Probably was a bit overzealous in my 1rm estimation… That 1 rep was pretty damn tough too.
Speed
2x20 Push up
2x30 Stand
2x20efe
2x20fef
Back Squat 3x6x75% Bench Press 3x6x75% RDL 3x8x225 Lat Pulldown Front 3x10x160 Bar Overhead Press 3x10x105
-Not bad; Speed work stuff was good, it was getting a little cold so cut the rest periods down a bit shorter than normal. Still wish the powerclean stuff went a little better but just one of those days I guess.
I see… seems like you should be good for quite a bit more with some of your other strength numbers. Think its just a matter of focusing on it a little more before you hit 275?
Yep just gotta keep workin at it, I’ve never consistently done them for long periods of time so should be able to see some nice increases with more practice.
I agree RJ, I think most of his problems are tech related. As we know tech is very important with the ol’s and raw strength does not help much if the tech isnt solid.
My current squat/dl numbers aren’t at PB levels as I’m still in GPP and not really hammering out reps even close to 80% yet; however in the past (Nov-Dec '07) I have deadlifted 430x3 and in the winter/spring of this year I was backsquatting 375. So yes in comparison my powerclean should be much higher, like I said it’s still a relatively new lift for me and with some more practice and technical fixes it should go up.
-30 seconds bt reps, 100m walk bt sets.
-Feelin good with this stuff lately.
10/1/08
-Early morning I had exercise physio lab and we had to test our bench 1RM along with other tests, and I topped out at 290 (weighed in beforehand at 180). Not bad for being in GPP (I haven’t gone over 75% since starting 8 weeks ago). Pretty sore.
Speed
Warm up B
2x30 high
4x60 (15/45) 4 min rest bt reps.
Hang Clean 3x60, 3x70, 2x80, 1x90 Deadlift 4x5x80 (Concentric only again) Incline Bench 3x6x75 Hypers 2x15x+15lbs DB Row 3x10x95’s
-Sprints were good, it was hotter than usual out.
10/2/08
Warm up A
Tempo
7x200/walk 100 bt reps.
-Early this morning for my field events class, our instructor had us test our standing broad jump and standing triple jump. I was pretty happy with my standing long jump results. After a good warm up and a couple practice jumps, I finished with 9’ 5", pretty big PR for me there. Don’t know where that came from lol, I’m thinking all those med ball hops and throws are helping. Standing triple was like 26 mid, not very coordinated in that one just yet lol. First time doin those in a long long time.
-Chest is still pretty sore from the bench stuff Wednesday.
-All I had time for on the weights, had to hurry up and get this done after class and get to work.
-8 week GPP done, Im feeling much better in terms of general fitness, my acceleration has definitely improved, and strength gains are still coming. Looking forward to moving ahead now.
Upper body stuff was good, short and sweet. First couple sets of bench felt heavier than usual but after first couple sets I got into my groove and it felt better.
Weights Power Clean 4x2x80% Depth Drop-15" box x3 Back Squat 3x3x80% Rocket Jump x3 Split Squat 2x6 Lunge Jump x3 GHR 3x10x+20 lbs 1 Leg Box Jump-15" box x5/leg
-Speed stuff was pretty tiring plus it was cold out. My left calf started to cramp up a bit on the last couple reps of set 3 of the 60’s. These are tough.
-Those running A’s done slowly are pretty intense but I liked doing them!
-Doing jumps immediately after doing heavy back squats made me feel like I was floating lol.
-Going to add more weight to the Glute-Ham raises next week, probably another 5-10 lbs.
-I feel good so far!