Hypertrophy type week, slow tempo stuff and lighter wieghts to give CNS a rest
Thursday 18th November - Week 9 - Hypertrophy - Day 3 - Whole Body - Afternoon
Good workout, productive and interesting
And I just know my posterior chain is gonna be one sore mofo tommorrow!
Feeling slightly stronger than last week already.
Combined my 2nd upper bodyworkout.
Did my general warmup - dynamic swings etc, and 10 reps with 25lb in various exercises - Hang slow cleanpull, military press, oly goodmorning, hang powerclean, snatch grip BN press
Rest - 30secs alternating between each exercise. 1min between pairs.
Twisting Back Extensions x8, +5kg 2x10
Incline situps with Russian twists to each side at the top - arms held outstretched x6, +5kg 2x8
Low Ankle Jumps - 3 x10secs
Romanian Deadlift Bottom position ISO hold - 40lbs x50secs
Warmups - Shoulder Dislocates with wooden staff,
Used bar for a few sets of Hnag Powercleans, powerjerks, SplitjerksHang PowerSnatches, FullSnatches, and Overhead squats complexes
Powerclean + PowerJerk + SplitJerk - 89lbs, 109lbs, 129lbs, 155lbs
Rest - 2 to 3 mins Hookgrip on Clean
Powerclean + PowerJerk + 2xSplitJerks - 155lbs x 4 sets
Interesting, the first hang powerclean I did with bar shot up like a bullet, must be due to the RDL ISO hold…hmm static dynamic…gives me an idea to use for the coming power phase
Been a while since I did PowerJerks with a decent load, and so form was iffy all round on the jerks, but got much better on the later sets. Upperbody felt stronger - 155lbs felt pretty “light” on my chest and lowering back down after each jerk. Improved fitness from the sprints made the mutiple jerks much easier.
SnatchGrip Deadlift Pulls onto Toes with a Shrug
Tempo 4351 rest - 3 mins HookGrip - hand 3 inches outside outer rings
155lbs 3x3 - 3 sec ISO hold one inch off the floor after first rep.
Snatch start position, 4 secs up using same form as a snatch pull with knee rebend, 1 second shrug hold on toes, lowered in 5 secs, pushing hips back (shins more vertical), 3 sec pause at bottom to reset Hookgrip, then 3 sec ISO hold an inch of the floor before going back up.
needless to say my forearms/grip was hammered!
Lats certainly felt it on the way down, but not in my hammies, but I can feel em hurting now…
Military Press in Oly Shoes
Warmups - Bar x 10, 75lbs x5
Tempo - 5251 - alternating sets with Chins 1.5mins rest between each
Shoulder Width Chins
Tempo 5051 - alternating sets with Press 1.5mins rest between each
3 inch Square Bar - FullGrip thumbs around bar - BW x2 singles
Bits and Pieces
rest - 2mins
Tempo 4050 40lbs in Dumbells 2x5 - Oh the pain! My VMO nearly cramped up!
Reverse Back Extensions
Tempo 1010 Spread Eagle BW x12
Tempo 3031 Normal BWx6 - slow tempo gave a nice stretching effect on the way up.
Then layed over a swiss ball face down to stetch out the erectors and open up the spine for a couple of mins