Warmup
Jog 1/2 mile
Dynamic Stretching
Squat 45x10; 95x10; 135x10; 185x8
Working Sets
Squat 225x5; 255x5; 255x3; 255x2; 255x1; 255x1; 275x1; 285x1; 285x1; 225x6
This was supposed to be 255x5x10, but I wasn't feeling it at all...not entirely sure why. Could have been the fact that I drove 3.5 hrs from VT or the fact that for some reason I decided to widen my stance. This leads me to another issue:
I feel like I am by FAR more stable with a stance where my feet are fully outside my shoulders. But I am significantly weaker in this stance than in my normal stance, though my form is much, much better. Hence I think I will drop my weight down for the next 2 workouts in this program rather than try to keep my weights where they are.
http://www.youtube.com/watch?v=Gne7mQjzBOI
http://www.youtube.com/watch?v=-X-vli2ENxM
GM 135x12
Power Clean (kg) 40x60; 50x6; 60x8; 80x1; 80x3; 90x1; 90x1
Ok, honestly, no fucking clue what I'm doing here. I would really like to integrate olympic movements into future programs to help with my explosiveness, but right now these do NOT look good. Frank, input from you would be much appreciated.
http://www.youtube.com/watch?v=QB8TyE71EnA
http://www.youtube.com/watch?v=TMJ0KLfj5gU
Hanging Windshield Wiper BWx12
Kneeling Cable Crunch 190x24
Monday, October 19, 2009
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Those are pretty ugly, but if you can power clean 90kg with that sort of form, I'm pretty sure you'll be pretty brutally strong once you get your form down (though this also depends on how strong your legs and back are, which may be your weak points).
ReplyDeleteSome things off the top of my head:
1. Don't round your back. Deadlift rules apply here. The setup is quite different, but the cues are roughly the same (arch back, chest up, etc.).
2. The power clean is primarily a hip movement. This means that you want to drive off of the ground with your feet and extend your hips, using this force to propel the bar up. Your arms shouldn't be doing anything. This is not a cheated upright row.
3. Elbows up at the catch. If may help to practice front squats first, to full depth.
4. Read Starting Strength, seriously. Rippetoe explains this stuff much better than I ever will.
If you want, I help you the next time you want to do power cleans. I think I may start doing power cleans as my "deadlift accessory" on Saturdays, or maybe do them once every two weeks to switch things around. We'll se...
You are probably aware of this, but your hips are shooting up on squats with 255 still. Form with 225 looks good and depth is a lot better.
ReplyDeleteI'll write something about common sense. We all have "off days"; 1 out of 10 workouts is great; 2:10 is average; and >=3:10 means that something is fucked up. Ways to avoid many off days are obvious, so the question is what to do when you already have one:
ReplyDelete-- There should be a plan for every workout. Not necessarily exact numbers for sets, reps, weights, but still a plan. Don't arrive to the gym without one.
-- There is a difference between an off day and "I'm feeling really bad" day. No point in arriving in the latter case.
-- Now everything looks ok, until "225x5; 255x5; 255x3; 255x2", where you probably found out that 255 is too heavy for sets of 5 on that particular day. So what is the purpose of adding weight and doing singles? Just drop back to 225 and see how it goes. And if 225 is still too heavy, try 205. Bottom line: go lighter on off days.
Also, where do power clear or any OL-related movements fit into your program? Who said that this builds explosive strength? And why do you lift facing the mirror?