Archive for the ‘Strength Training Cycle – 12.2013_01.2014’ Category

Due to my busy schedule the last week. I was not able to train the way I wanted. I will be cutting this week short.

Front Squat:
45 x 5
75 x 5
100 x 3
125 x 5 x 3

Press:
45 x 5
65 x 5
85 x 3 x 2
107.5 x 4 x 3 I could not get 5 on any of the sets.I might cut back Next week.

Deadlift:
135 x 5
225 x 5
275 x 1 x 2
295 x 1

I stopped because After a 10 day hiatus I was a little sluggish and I started to feel hungry. I will get em next time.

M

Front Squat:

45 x 5
75 x 5
95 x 5
120 x 5 x 3

Power Clean:
75 x 3
95 x 3
115 x 3 x 5

Post workout stretch

That is it for today. Felt good.

Dynamic Warm Up that includes arm circles and some static stretching.
Foam Rolling: A quick foam rolling of the main muscle groups of the body.

Did you say... stretch?

Did you say… stretch?

Front Squat:
45 x 5
75 x 5
95 x 5
115 x 5 x 3

Press:
45 x 5
65 x 5
85 x 5
105 x 5 x 3

Deficit Deadlift:
135 x 5
225 x 5
255 x 3 x 6

Workout was a complete success. LETS GO!!!Post Workout Stretch

Grumpy-Cat1

Hang Clean:
45 x 5
95 x 3 x 2
115 x 3 x 2
135 x 3
75 x 8-12 reps

Very difficult. going to consider getting a coach. I might just stick with the power clean and the front squat until I can afford to get a coach for weightlifting.

Front squat:
75 x 5 x 2
115 x 3 x 2
135 x 3

I did many sets of the hang clean with the bar only, trying to get the form down. I will see if i can record myself eventually. it feels good when I do it. I will continue to work at it.

Preview for Friday.

Squat:
135 x 8, 5
165 x 8, 5

Press:
45 x 5 x 2
75 x 5
100 x 1
107.5 x 1
115 x 1
122.5 x 1
130 x 1

Deficit Deadlift:
135 x 5
225 x 5
260 x 3 x 6

Was busy and still sick. Had to take extra rest.

bill-starr-press

Full Clean and Press

75 x 5 x 2
105 x 3 x 5

This felt better. I am looking at it as a completely different exercise. I am trying to combine olympic style clean, with a press. Hence Clean and Press.

Low-Bar Squat: This felt better AFTER doing cleans. I felt more stable and upright. I think I will continue to work on the front squat and high bar squat during next 6 week period. Right now i will stick with this. I think i need a break from Low-bar squat. I just am not feeling it. And its about time for a change.

45 x 5
135 x 5
165 x 5
190 x 5 x 3

Good Morning: Just to get this in for some extra hammie and low back work.

75 x 5 x 2
100 x 5 x 3

Post workout stretch

Okay,

Here is what it is.

Dynamic Warm Up
Arm Circles Forward
Torso Twist with med ball
Arm Circles Backward
Side bend with Dumbbells
Arm Swing, front over and under
Leg Swings, Forward, back and to the side
Push Ups
Squats
Foam Roll

Squat:
135 x 5
165 x 5
195 x 1
225 x 2
225 x 1 x 3

Press: Next week, I will be cutting back and going for some sets of 5.
75 x 5
95 x 5
115 x 1
125 x 1 x 4

Deadlift: Next Friday I will not be DLing for singles. I might just do RDL or deficit deadlifts or go for a couple of sets of 5.
135 x 5
225 x 5, 3
295 x 1 (If I went all out I could have hit 3)
315 x fail
315 x 1 (F**K Yeah!!!, could have hit another one, but left some in the tank)

Stretch

I may or may not go to the gym to do some pull ups and dips.

Incline Curls:
3 x 15

Bradford Press:
3 x 15

Sit Up:
45

Hang DL:
135 30 sec
155 30 sec
185 30 sec

Pull Up:
7,4321, 5,4321,

Dips
3 x 12

Deep Stretching

Front Squat: Getting back into front squatting.
75 x 5 x 2
115 x 5 x 2

High Bar Squat: Seems awekward. Im staying with the bar until I feel confident with form.
45 x 5 x 2

Behind the Neck Press: I really enjoyed this movement. Puts some extra stress on shoulder so I was a little conservative.
45 x 5 x 2
65 x 5 x 1
80 x 5 x 2

Post Workout Stretch

PisarenkoSquat

Aalexeyev-press-474lbs

I worked out while sick and BOY was it awesome!!! Let’s GO!!!! These weight felt okay. but I think had i not been sick I would have done this easily. We shall see how I feel next Friday.

Squat:
45 x 5 x 5
135 x 5
165 x 5
187.5 x 5 x 3
155 x 10

Hang Clean and Press: This is no joke. The problem isn’t cleaning the weight, which feels better than last week. But getting the PRESS up.
75 x 3 x 2 – This felt Great
95 x 3 x 1 – Good
100 x 3 x 5 Intense. Probably could have cleaned more, but I need to work on the press. Which is why I do it 3 times a week.

Weights for Next week will be 80;90;102.5 I am being conservative.

Good Mornings: I love this.
45 x 12
85 x 12
102.5 x 12

DB Curls:
3 sets of 30: Done as 21’s but with 10 reps instead of 7.

I will be working on the high bar position with the bar only on off days. Speaking of which, tomorrow I need to do pull ups and dips and jump rope.

Squats:
135 x 5
165 x 2
195 x 2
225 x 1 x 5 I thought i would be able to hit some doubles with 225. But i played it safe just did 5 singles.
187.5 x 2

Press:
45 x 5
75 x 3
95 x 2
115 x 1
125 x 1
132.5 x failed. thats okay. 127.5 next week.

Deadlift:
135 x 5
225 x 5
275 x 3 x 2 *I could have hit for 5 reps in one set, I might just do that next week. also my neighbor is a bastard*

I tried to do high bar squat with bar, very difficult.

Stretched.

Well, Its been a while since I have gone heavy on 3 lifts in one day. I will sleep, and do some pull ups and dips and 10 minute sprint tomorrow.

Front Squat:

45 x 5
75 x 5
95 x 5
115 x 5
135 x 5

Press:

45 x 5
75 x 5
95 x 5
105 x 5

Bradford Press:
3 sets for a burn

21’s Dumbbell Curl:
3 sets

Handgrippers:
3 sets for burn

Open Close of Hand:
4 sets for burnTomorrow will be a pull ups and dips.