Some recent PR clips

GqArtguy

yeah I know - I mentioned above I pull with bent arms :slight_smile:
Its a bad habit which will be hard to remove. I have tried, but when the weights get heavy the body tenses up and the arm bends

Matt - I typed a reply, but if it doesn’t come through then I replied again

Yeah I just do ISO holds by themselves as per the above workout posted with the tricep extensions. The key is to hold the ISO for at least 30secs, 30-45, with the heaviest load you can handle for 3 or so sets

either in sticking point, limbs at 90degrees or the stretched (under tensions ) or contracted dependiong on the exercise and goal. Back exercises husually in the contracted position.

Yo:

intersting stuff, as always.

  1. How and why did you pick the time for the timed reps?
  2. what does AN stand for?
  3. are you doing any other stuff besides those workouts? (cardio(!) sleds, whatever)

Lior.

GluteSpanker

  1. How and why did you pick the time for the timed reps?
  2. what does AN stand for?
  3. are you doing any other stuff besides those workouts? (cardio(!) sleds, whatever)

Well AN stands for anaerobic - AN1 is in the region of 0-9secs ie limit strength, AN2 is from 9-45secs, Lower bound 9-25, and upper bound 25-45.
The choice of times are as above depending on the training goal/energy systems and the higher bracket will improve work capacity or directly support the bracket below.
Time is used instead of reps because every exercise has different repping rates so this way a constant set time can be imposed depending on the goal.

Although I do use reps as well for certain things for Rep Max goal purposes and judging progress etc

EQI are always done over a minute and longer. See CT’s ebook for details - or paper book version soon I hear.

I am doing some walking here and there :slight_smile:
And tempo sprints - these are at about 70% speed, kinda slacked of these lately thanks to the rain, but will get back into them now that I am feeling really good. They really help my work capacity.

Right click on clip and save before watching to avoid errors!



14inch grip BenchPress PR from today 225x6, up one rep from 2 weeks ago! Nice and snappy too :slight_smile:



http://www.members.optushome.com.au…5x6_29Feb04.mpg

Tuesday 29th February - Cycle 1 Get Stronger - Week 4 - - Day 1 - Upper1 STRENGTH SPEED/Reactive - Afternoon

Dang, I didn’t think I was much stronger than last week, but boy was I wrong!!
Carb drink in workout was making my blood sugar yo yo all over the place, need to sort that out.

Workout time - 1 hour 45 mins ?
Workout rating - 8.5/10

Warmup

Did my general warmup - dynamic swings etc, and 10 reps with 25lb in various exercises - pull, press, oly goodmorning, snatch grip BN press, hang powerclean and powerjerks for a few.

Rotating sets between each exercise, 1 to 1.5 mins between each during warmups and earlier sets and then 3 to 4 mins later on

14 inch grip Bench

Warmups - Pushup against high bench -3x 6 sec ISO holds on the way up then 5 plyo pushups,
Each for 5 reps then 5 count ISO hold at sticking point (6-8inches from chest)
45lbs, 95lbs, 135lbs, then 185x3 (felt kinda heavy, must be blood sugar drop thing)

Rotation 1) - 225lbs x 6 - 15 sec set duration New PR!! + 1rep

5% of (15%BW+load) dropoff
Rotation 2) 210lbs x 6-7 → lost count, not sure if I did 6 or 7 reps
Rotation 3) 210lbs x 5

Woot, + 1 rep, and the last rep wasn’t anywhere near as slow as it was when I did 5 reps. But yeah from sticking point to lockout it’s still slow, but triceps are getting stronger. Rep speed was much faster too, it felt like a speed bench compared to before
Once I can hit 8 reps on this I’ll take a crack at 275lbs

45 degree Chest Supported T-Bar Row Oscillatory ISO AN1 - Wide palms down grip

Warmups - All for 5 reps then a 5 Oscillatory ISOs - bar, 25lbs, 45lbs, 90lbs,

Rotation 1) 115lbs x 20secs —> too light
Rotation 2) 135lbs x 5

5% of (15%BW+load) dropoff
Rotation 3) 125lbs x 5
Rotation 4) 120lbs x 4

Tricep Dips Oscillatory ISO AN2

Warmup - Lockout ISO Hold x5 secs, x10 secs, BWx1, BWx1, BWx2+3 Oscillatory ISO

Bodyweight at 222lbs
Rotation 1) BW x30secs —> too light
Rotation 2) +25lbs x 27secs

5% of (85%BW+load) dropoff
Rotation 3) +15lbs x 22secs

Seated Pulley Rows ISO hold in contracted position AN2

warmups - 5 reps then 5 sec ISO hold in contracted position 30kg, 40kg, 50kg, 60kg. then 70kg x1

Rotation 1) 70kg x30secs —> just made it New PR!! +10kg

5% of (15%BW+load) dropoff
Rotation 2) 65kg x30secs
Rotation 3) 65kg x25secs

Ouch that hurt!

Dumbell Curl Oscillatory ISO AN2

Warmup - 5 reps then 5 sec ISO- 5kg, 20x5, then 35x3+3 OI

Rotation 1) 25lbs x 30secs

5% of (6%BW+load) dropoff
Rotation 2) 20lbs x 30secs
Rotation 3) 22lbs x 26secs —> someone had the 20lb dumbells…

Bits and pieces

Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmup - 10lb x 5
Tempo - 1010 rest - 3mins

20lbs x 15 New PR!! +3 reps
20lbs x 9

Damn cuffs are gaining strength fast!

ISO Stretches - EQI

Low Pulley ROW Stretched ISO hold - Close Curl Grip on Staright Bar

45kg x 1.5mins - fries my erectors too! +5kg

Tricep Dip Forward leaning Leg supported Stretched ISO hold
BW x 1.5 mins

I am getting f*cking stronger and damn fast!!! :slight_smile:

one of the 8 sets (5th set) of those ISO hold squats at the sticking point + squat up today - it hurts so good :wink:

Right click on clip and save before watching to avoid errors!



5th set of those Olysquat ISO Hold+Squatups with 275lbs



http://www.members.optushome.com.au…t5_2March04.mpg

the huge 3 hour workout! Gonna rest up a week, before I get back into regular squat reps, I can feel a 405+ fullsquat coming my way :slight_smile:


Tuesday 2nd March - Cycle1 Get Stronger - Week 4 - Day 2 - Olys/Lower Strength/ISO Fatigue Toleration - afternoon

Long ass session, but it’s because I have too much work capacity
I can’t believe how much stronger I’ve gotten!!! Will be interesting to see how my squat is when I return to regular reps.
It doesn’t take a genius to figure out that these type of lower body sessions have made my erectors much bigger, especially this one.

Workout Rating - 8/10
Workout time - 2 hours 50mins

Warmup+ CoreWork+Plyos

Did my general warmup - dynamic swings etc, and 10 reps with 25lb in various exercises - Hang slow cleanpull, military press, oly goodmorning, snatch grip BN press, hang powerclean and powerjerks for a few, powersnatches, Fullsquat press for a few.
Shoulder Dislocates and Overheadsquats with Light Bands

Rest - 30secs alternating between each exercise. 1min between pairs.

1)Twisting Back Extensions - BWx9, +10lbs x11
2)Incline situps with Russian twists to each side at the top - arms held outstretched x6, +10lbs x8

Ankle Jumps - Low 3x10secs

Olys

Warmups -
Bar - Hang Powerclean + 5 Frontsquats + 2 Powerjerks
Bar - Hang Powersnatch + 3 Snatch Grip presses + 3 Overheadsquats
Bar - 3 Hang SquatSnatches

Rest - 2 mins Hookgrip where possible

Powersnatch + 2 BTN snatch grip Pushpress + 3 Overheadsquats - 89lbs
SnatchPull+ HangPowersnatch + 3 Overheadsquats - 89lbs

PowerSnatch + 3 Overheadsquats - 109lbs x 4 sets

Last 2 sets with 109lbs were good, first 2 were wobbly as hell.
All those ISO hold stretches (EQI) I did last session ahve really improved my shoudler and lat flexibility. Very easy to powerjerk and get the bar behind the head now

ISO Complex max load for time - rotating between each exercise

10% Fatigue dropoff this session - then I’ll take 7 days off before working lower body again

rest - 3-5mins between each exercise after warmups. 1 to 1.5 mins until workoutsets

Oly Squat ISO Hold at Sticking point- in Oly Shoes
Warmup sets - Fullrange reps with 5 count ISO hold at sticking point after reps - Bar x5, 135lbs x 5, 185lbs x 5
5 count ISO hold at sticking point then lowered and reps - 225lbs x 3, 275x2

Rotation 1) 315lbs x 8secs New PR!! + 40lbs

10% of (85%BW+Load) Fatigue Dropoff
Rotation 2) 275lbs x8sec + squat up
Rotation 3) 275lbs x8sec + squat up
Rotation 4) 275lbs x8sec + squat up
Rotation 5) 275lbs x8sec + squat up
Rotation 6) 275lbs x8sec + squat up - Back rounded on the way up
Rotation 7) 275lbs x8sec + squat up
Rotation 8) 275lbs x6sec → dumped into pins

Crazy, I squatted all of em up! Didn’t think I’d hit 7 sets before dropoff, especially since I was doing a rotating circuit of deads and abs
Who knows, can’t wait till one day I can hold 405lbs like this and squat it up

Clean Deadlift ISO Hold an inch above floor - in Oly Shoes - HookGrip
Warmup sets - 176lbs x3+5sec ISO, 226lbs x3+5sec ISO, 256lbs x5sec ISO + 1 rep, 286lbs x 5sec ISO

306lbs x 26secs New PR!! + 23lbs → grip slipping

10% of (50%BW+Load) Fatigue Dropoff
Rotation 2) 263lbs x 30sec
Rotation 3) 263lbs x 30sec
Rotation 4) 263lbs x 27sec

Didn’t have enough chalk on my hand so grip was slipping on the 306lb set, but grip was solid otherwise. Need to get me some COC for timed holds soon so I can do clean deads with 405lbs no problems
These were painful, glad it’s finally over!!!

Lat Machine Situp ISO Hold, Torso Parallel, Dumbell on Chest
Warmup sets - BW x 5+5sec ISO, 15lbs x5+ 5 ISO, 30lbs x3+5 sec ISO, 45lbs x 5 sec ISO

50lbs x 40secs New PR!! + 15lbs → too light

10% of (47%BW+Load) Fatigue Dropoff
Rotation 2) 40lbs x 30sec
Rotation 3) 40lbs x 30sec
Rotation 4) 40lbs x 29sec

Could have used 55lbs no problems oh well. Lower abs were hurtin!

Bits and Pieces

Reverse Back Extensions
BW x15

Bulgarian SplitSquat ISO hold
BW x 1min each leg