Sunday, August 30, 2009
Yesterday was a rest day.
Warm-up with ascending Hang Cleans (65# X 2, 85# X 2, 105# X 2, 135# X 2)
5 X DL @ 150% or better of BW alternate with 10 Dips
Row 1000M + 10 minutes of easy aerobic work.
DL = 315#
1000M = 3:46
10 minutes stairclimber
The rest day must have helped a bunch; was not gassed from the DLs, the 1000M set was bearable, next time should have tried for 2000M at 8:00. The ascending hang cleans get the body ready and "activated" for the heavy DLs. By that logic might be more productive to warm up with ascending power cleans in the future (longer ROM). However, I find that with the hang cleans I focus much more on galvanizing the hips and fuller extension by the traps since I can't depend on my, relatively, stronger lower back.
Friday, August 28, 2009
75# Front Squat + Push Press ("Thruster") +
75# Hang Clean +
75# Sumo Deadlift Hi-Pulls
10 Rounds or 15 minutes
Row 1000M then 15 minutes of miscellaneous "aerobic" work.
The first round of "Manny" was at 95#, and then I downshifted. The thrusters require a little modification for the grip so you can transition into the push-press portion of the exercise. The Hang Cleans are especially taxing and you have to really move the hips and shrug the traps. Warming up with just a regular barbell before the Mannys (just hang cleans) helps a lot.
Not many (as a %age) really work their traps through a full Range Of Motion ("ROM") and it's very beneficial during Sumo Deadlift Hi-Pulls to go lower in weight but make sure that the bar always touches your nose or comes parallel to your mouth. Full ROM's incremental benefit to any muscle group are tremendous over standard ROMs that are coached/taught. For a rarely used muscle like the trapezius this is especially true.
Partial movements should be used to develop a weakness in a complex movement ("Rack Pulls" are often used to ameliorate weakness on the lockout portion of a deadlift) but otherwise, to this enthusiast they are a waste of time.
1000M = 4:12
11:20, 2000 strides - random eliptical machine (there must be some benefit to this, right?)
Thursday, August 27, 2009
August 27, 2009 (187#)
Ran 6 miles 47:20
Eliptical 11:20 (2000 steps, with a Tabata set from minute 4 – 7)
There has not been a dedicated aerobic day for awhile and it shows. A few weeks ago, I ran 6mi in 45:21. Yesterday’s DL-centric workout resulted in lingering soreness in the lower back which made an extended run somewhat uncomfortable; but the work got done. Plans for a post-run 2000M row were scrapped when reality set in.
Wednesday, August 26, 2009
Row 500M @ 2:00 split (Splits are always time per 500M; 500M is a “piece”)
500M = 1:43
265# DL X 10, 10, 9, 9, 8
Barbell Bench Press (“BBP”) 245# X 3, 225# X 5, 205# X 7, 185# X 6, 5
The purpose of the row is to galvanize the body since I go straight into DLs >133% X BW. I came out way too fast (first 250M at 1:35 pace) and tamping down on the back half doesn’t really take the sting out of the legs. The lack of snap in the legs caught up with me in the 3rd set of DLs.
Row 2000M, rest 4 minutes, Row 1000M, rest 3 minutes, Row 500M
2000M = 7:38
1000M = 4:06
500M = 1:46
Overhead Squats (“OHS”) 45# X 7, 65# X 7, 95# X 7
Front Squat: 95# X 10, Pull-Ups: 5
I am pleasantly surprised by the 2K rowing piece. I suspect that the deadlifts have strengthened the lower back to a point where it is very efficient transferor of leg drive power to the upper body. My pull-ups still reek.