Supposed to be ramping up to a 1RM on deadlifts tonight but I had my second shot yesterday and feel pretty crappy. May skip the workout altogether.
Jump rope, dynamic
Deadlifts:
135 x 8
225 x 5
315 x 3
365 x 2
405 x 1
455 x 1
495 x fail
405 x 1
405 x 1
405 x 1
bit surprised I failed that but haven’t done heavy deadlifting in a while
Rower, dynamic
1-Leg Box Jumps:
3 x 3
Power Rows:
2 x 3 strokes (784 watt best)
Front Squats:
45 x 8
135 x 5
185 x 5
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1 (PR)
Bench:
115 x 8
165 x 5
185 x 4
205 x 3
225 x 2
255 x 1
265 x 1
275 x 1
280 x 1 (PR)
Inverted Rows:
3 x 12 feet elevated like always
w/ 3 x 12 dips
Last day of this 4-week cycle. PRs were pretty easy. Next week I’m starting a new program, two days at the track and two full body days. Weather is looking terrible though so might get pushed.
Nice work on the pr
Thanks bud
800m jog
Track warmup
A Skips: 2x20m
B Skips: 2x20m
A Runs: 2x20m
SL Bounds: 2x30m
Hill Sprints: 2x5x10m
Forward Pogo Hops: 3x12
Sprinter Sit-ups: 3x30
Holy shit it was hot at the track. Like dangerously hot. Thankfully volume and intensity were both low today (building up over the next 4 weeks). Usually the track is pretty busy with kids playing but there was only one other guy who showed up, jogged a lap, and left.
I think I’ve put too much on my lifting days, this took a while. Or maybe it was just the heat again. My power clean numbers are brutal. These were all easy but still. Either my form is shit or my power is terrible. I cleaned 260 about 10 years ago. Going to be doing these twice a week for a while, hoping for some gainz.
Foam roll, static stretch
Power Cleans:
95 x 5
145 x 3
145 x 3
165 x 3
175 x 3
165 x 3
165 x 3
165 x 3
165 x 3
Back Squats:
135 x 5
225 x 5
270 x 8
270 x 8
270 x 8
beltless
Bench:
115 x 8
165 x 5
205 x 4
230 x 5
230 x 5
230 x 5
230 x 5
245 x 3
245 x 3
Seal Rows:
135 x 8
185 x 8
195 x 8
195 x 8
w/ Single Straight leg extensions w/ knee drive 3 x 8
Heavy rain this afternoon so my prescribed workout at the track got pushed. Maybe for the best, I was feeling pretty stiff and sore from the last lift. Still pushed myself today but should be an easy one to recover from.
Jump rope, rower, lower static stretching, shoulder loop band exercises
500m Row Test: 1:26
Didn’t really know what damper to us or how to pace myself. Luckily pace didn’t matter much at this distance as I was able to go +95% almost the entire time.
Finished with a 5min row cool down and then some ab / core stability stuff
@alex_uk back to you!
Holy crap dude that’s an awesome time! Setting a high bar for me there, doesn’t sound like you hit any particular wall then?
Thank you
When I was testing my 1k time, I would hit an actual wall around 2 mins in, where my quads would be pumped up and lose all their strength. Properly pacing myself seemed to help but it was still incredibly painful.
With this 500m test, I was never in too much pain but my form gets sloppy with fatigue and you can see how my pace on the last 100m was significantly slower. I think I could hit 1:25 with proper pacing. Any other improvements would require training.
Jump rope
3 Position Cleans:
5 sets at 165
high hang, above knee, floor
Close Grip Bench:
115 x 8
165 x 5
185 x 5
205 x 12 (PR)
205 x 8
205 x 8
205 x 8
DB RFESS:
3 x 6 with 65s
Ring Inverted Rows:
3 x 12
w/ 3x12 dips
nice pr
Was at a friend’s bachelor party Sunday so yesterday was a write-off. Today was dangerously hot again so I skipped the track and did another lift. Wasn’t much better in my gym but at least I had shade.
Jump rope, dynamic
Power Cleans:
115 x 2
115 x 2
165 x 2
175 x 2
185 x 2
175 x 2
175 x 2
175 x 2
175 x 2
Back Squats:
45 x 5
225 x 5
275 x 3
310 x 4
310 x 4
310 x 4
beltless
Bench:
115 x 8
165 x 5
205 x 5
230 x 5
230 x 5
245 x 3
245 x 3
245 x 3
245 x 3
Seal Rows:
135 x 10
195 x 10
195 x 10
195 x 10
w/ 1-Leg Hip Ext w/ knee flexion 3 x 10 per leg
Some boxing today. Should do it more often, always feel completely out of shape when I come back to it. Legs toast, I could barely move after the first few rounds.
Jump rope and stretch
3 mins on, 30 seconds off
3 rounds shadow boxing
8 rounds heavy bag
1 round shadow boxing
1 round jump rope
3 rounds abs
Jump rope, dynamic
3-Position Cleans:
165, 170, 175, 175, 175, 175
Close grip Bench:
115 x 8
165 x 5
205 x 5
215 x 10
215 x 6
215 x 6
215 x 6
215 x 6
DB RFESS:
3 x 7 with 65s
Ring Inverted Rows:
4 x 13
w/ 4 x 12 dips
800m jog, track warmup
A Skip: 2 x 20m
B Skip: 2 x 20m
A Run: 2 x 30m
SL Bounds: 2 x 30m
BL Bounds: 2 x 30m
Hill Sprints: 3 x 5 x 10m
Forward Pogo Hops: 4 x 12
Sprinter Sit-ups: 4 x 30
Jump rope, rower
Power Cleans:
Singles up to 205
6 singles at 190
Back Squats:
135 x 5
225 x 5
275 x 3
290 x 6
290 x 6
290 x 6
beltless
Bench:
115 x 8
165 x 5
205 x 5
225 x 3
250 x 3 (PR)
250 x 3
250 x 3
265 x 1
265 x 1
265 x 1
Seal Rows:
135 x 10
185 x 12
185 x 12
185 x 12
185 x 12
w/ 1-leg hip extensions w/ knee drive 3x12
Power cleans continue to feel inefficient. If anyone has form advice, I’ll take it. Not sure who’s proficient in weightlifting, maybe @kdjohn
Ugly top single of 205
Back off single of 190
edit: don’t mind the bed head or that weird thing I did with my tongue
I’ll bring @aldebaran in on the conversation too.
I’m not proficient enough to really nitpick too much; your pulls look good. The only thing I’d fix is getting your elbows up higher on that top single. You caught it with your hands, instead of shelving it on your delts. Hang power cleans and, I believe, tall power cleans will help with that.
Ya, that was the first time I’ve done that with my elbows, was really focusing on getting my elbows through and high on the follow up 190 singles.
Does my speed look okay? I’m definitely stronger from a hang position, which makes me think I’m maybe pulling too fast off the ground. Either that or my position just changes. Feels like I get no umph when I clean from the floor.
Thanks