Day 2
A: Dynamic Bench Press (5,10,12,13,13kg)
3x5 explosive (150sRest)
B1:Glute-ham Raise (BW)
B2:Bratford Press (w/bar)
C1:Split Squat (BW)
C2:Pulldowns (30kg)
D1:Plank Hold, Reverse Sit up, Swiss Ball Twists, Wood chopers
D2:Superman, Back Alternating Leg Raises
D1&D2 Perform back to back (45sRest)
B1-C2: 2x15 controlled eccentric, pause, perform the concentric as fast as possible.Rest 30s
Time: 40’ (shower included)
Conditioning: Up hill run + down hill sprint while being chased by a BIG doggy.
Time: 14’@ HR: 151AVG, 240MAX
Lap1 8’42’’ A146
Lap2 2’11’’ A156
Lap3 38.36 A163 … the dog’s work
Lap4 2’31’’ A159 … slowly cooling down
Notes:
I’m still very new in the lifting world (started doing olympic/full body workouts only 2 months ago). No idea how to do the forms properly but haven’t injured myself doing them so far. Must be doing something right. Hopefully I will be able to post some videos so my form can be corrected/applauded/critiqued.
Goals: -to get SUPER jagged (whatever that means)…
-to be SUPER faster, stronger, more flexible, more explosive than I’m now
-to be No1 in the World!!!
[quote]Lindow wrote:
hum , you did dynamic benches with 5kg up to 15kg? I dont realy see the point of doing that, get a litle stronger first.
Good goals, good luck [/quote]
Any suggestions how to improve it? Smart ass (only kidding).
I know, I know…What I meant was 13kg on each side. Together 26kg. The 5kg was some kind of warm-up I didn’t want to wreck anything. I’m starting slowly still have to play you know.
[quote]JuicyLucy wrote:
Lindow wrote:
hum , you did dynamic benches with 5kg up to 15kg? I dont realy see the point of doing that, get a litle stronger first.
Good goals, good luck
Any suggestions how to improve it? Smart ass (only kidding).
I know, I know…What I meant was 13kg on each side. Together 26kg. The 5kg was some kind of warm-up I didn’t want to wreck anything. I’m starting slowly still have to play you know.
[quote]blazindave wrote:
That’s true. However at 162 pounds he should be able to do at least a few.
Oh well.
I have a question to the OP: why would you run down hill?[/quote]
[quote]blazindave wrote:
Aren’t pulldowns = weak version of the pullup?
Wouldnt it be better to do pullups instead?[/quote]
I’ve never thought about it that way. Thanks! Well, I can’t do a pull up on my own but could do them on the machine. You know the one that takes of some of ones weight.
Today’s training:
Time: 5.5h
Warmed up, stretched and did 3h of serving and afterwards did 2 baskets (1basket = 90 balls approx.). Cross courts, down the lines, etc.
I was tired at the end of the session. I felt much fitter then few months ago. This is what barbell complexes do for you(or to you). Thank you T-Nation!