Dammit, forgot to log this one. I don’t remember anything about it except I did it.
hang snatches
heavy box squats
DE bench
Dammit, forgot to log this one. I don’t remember anything about it except I did it.
hang snatches
heavy box squats
DE bench
Tuesday 3/12/19
Power Snatch
145x8x1
*these just flew up
Manta Ray Oly Style Squat
135x5
175x3
205x8 RPE 10
BB Incline BP
95x5
115x3
135x9 RPE 10
I need to start tracking RPE’s for both RE and ME work and keep it at an:
8 for a bad day
9 most of the time
10 when I’m just totally on
*don’t do a 10 except for one exercise
Friday 3/15/2019
Hang Snatches
115x2x2
115x3x2
*these just flew up
SSB Box Squat
225x4 RPE 9
*Hurray!!! My gym replaced the broken one! I did these to take some stress off my lower back sense it was still sore from Tuesday
DE Floor Press
115x9x5
*the hard floor gave me better awareness of what my scapulae were doing and enforced lower the bar evenly on both sides
BB Curls
Only had 40 minutes but still got in a pretty good training session.
Strong work…question how do you program your lifts for conjugate?
I’m not sure what you mean exactly.
For the heavy/‘ME’ work, I aim to rotate through 3 different exercises for upper and lower each. I’m sticking with somewhat similar movements since I’m at newb again. The more advanced you are, the more exercises you can pick and they can farther from the comp movement.
Ahh, i decided after my meet I was going to do WS for a full year till my next meet to see how it does and looking into the rotation of things
Haven’t been to the gym in a while b/c I’ve been getting used to working graveyard shifts and becoming acclimated to the physicality of stocking a grocery store.
But I did a session where I did a lot better than I thought I would. I’ve been reading and watching some of Thib’s stuff about neurotyping and thought I’d give it a try. I seem to fit the type 1A best.
I’ll start out with 2 short whole body training sessions a week and then rotate the methods the next week. So a microcycle will take 2 weeks.
Session 1:
Power Snatch:
Ramp up to heavy 3 rep cluster set
Bench Press
4x1 @ 90ish%
6x3 @ 60ish%
curls
Session 2:
Standing Press
ramp up to 1-3 reps @ RPE 8-9
Oly Squat w/ Manta Ray
5x1 @ 90ish%
5x2 @ 60ish% w/ short pause at the bottom
curls
Session 3:
Bench Press
ramp up to 1-3 reps @ RPE 8-9
Power Snatch
5x1 @ 90ish%
5x2 @ 60ish% cluster set style
curls
Session 4:
Oly Squat w/ Manta Ray:
work up to 1-3 @ RPE 8-9
Standing Press
5x1 @ 90ish%
5x3 same weight but doing a push press
curls
Wednesday AM (my version of evening)
Session A:
SSB Wave Ladders
205x1, 2, 3
215x1,2, 3
Wasn’t sure if I could do a 3rd but I’ll try it next time
Standing Press
115x3x3
Push Press (emphasis on speed)
115x3x3
Hammer Strength Preacher Curls
45x2x9
warm up
low impact plyos
before every session
A.
Manta Ray BS w/ a heavy rep scheme of some sort using weights about a 5RM
Incline DB BP w/ weights about a 8-10RM
superset w/
chest supported rows w/ similar weights
Incline Rolling DB ext.
superset w/
Incline Curls
oblique twist
ab rollout
B.
Push Press going heavy
Hang Snatch Grip High Pull about 12-18 reps total not taking too long to do it
Leg Press
superset w/
Leg Curl
Back Ext
Decline crunch
Cable Curls and Ext.
C.
Deadlift heavy
Dips
superset w/
Pull Ups
Quad Dom. Bulg. Split Squat holding db on non working side.
Hanging Leg Raise
Stir the Pot
Thursday Afternoon
Box Plyo Push Ups and Kneel to Stand Box Jumps
Deadlift
275x5
315x9 RPE 9.5 pushed to hard but now I know about my max
275x2x3 emphasis on clean snappy reps
Dips
5x3
superset w/
Chins
5x3
Warrior-Cossack Lunge
2x4 (lots of TUT b/c of the nature of the movement)
Twisting Leg Raise
Incline Crunch
Manta Ray Squats doing wave-ladders
185x3, 4, 5
205x3, 4, 5
225x3, 4, 5 five was an RPE 9 the weakest link is the midsection around just below the sternum
Band Pull Apart
3x12
Incline DB BP
45x3x8
Chest Supported DB Rows
45x2x8
45x7
doing the band pull aparts before BP is really helping to wake up those ‘sleepy’ muscles on my right rear shoulders/upper that pull the shoulder back and down
Back Ext. Side Raises
2x12
Standing Ab Crunch w/ Cables
40x2x12