27th August Workout - Squat PR

[coolcolj]

Clips from today

Please right click and save!

Full Oly Back squat PR 285lbs x 5. New 5RM for now
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_FullOlyBackSquatPR285x5_27thAugust03.mpg

PowerSnatch Formwork, wider grip. Have some arm bend issues.
Back roudned, but decent speed, despite being after lots of stuff.
You can see on my face how little sleep I had last night
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_PowerSnatchFormWork_27August03.mpg

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Wednesday 27th August - Squat Intensive - Loading Cycle - Week 3 - Day 3 -

Didn't get much sleep last night, so wasn't feeling the best.


Workout Rating - 8/10
Workout time - 2+ hours

Jumpsquats

Warmups -
Lots of oly triples with just the bar - clean and jerks, snatches, drop snatches etc

Rest 2 mins

Rockbottom Jumpsquats - 12 sec Isometric hold at the bottom position - 25lbs 3x3


Full Olympic Back Squats - RAW

Warmup sets - Bar x8, 95lbs x5, 135lbs 2x3, 155lbs x3
Tempo 10X0 - Rest 3 to 4 mins

170x5, 200x5, 230x5, 255x5, 285x5 WOot New PR!!

New 5RM PR, still have another 10-20lbs in me I think.


Millitary Presses

warmups - Miltary Press - 45lbsx8, 95lbs x3, 115lbs x3
Tempo 10X1 - rest - alternating with rows - 1.5 to 2 mins between each

120lbs 5x3 - last rep lockout held for 5 secs for last 3 sets

Bradford Press - Barx10
SnatchGrip Pushpress - Barx8

Core was cold on the first 2 sets, strange considering I just finished doing squats...


45 degree Supported T-Bar Rows

Warmups - BARx8, Bar+45x5
Tempo - 10X0
Rest - Alternating with Presses

Wide Palms Down Grip
Bar+90lbs 3x5

Damn that was so light and fast!

Elbows Out - Single Arm Dumbell Row
50lbs x 10

Power Snatches

Warmups - Cleans+FrontSquats with bar, FullSnatches with Bar, Powercleans+3 HangPowerCleans 89lbs
Rest - 2mins

PowerSnatch + 2 Hang PowerSnatches - 89lbs x 2sets, 99lbs,

PowerSnatch + Hang PowerSnatch - 110lbs,
2x PowerSnatch + Hang PowerSnatch - 120lbs
PowerSnatch - 110lbs x 2, 110lbs x 2, 110lbs x 1

Did some Power Snatch form work, widened my grip out again by another 2 inches on each side, and I think this is better. I can pull the bar straighter, but much harder to keep my back straight in the start position. Although widening my stance does help in this regard. Will have to play around with this more, but it makes dropping down into the full snatch posiiton way easier.


Core, Other and Remedial Work

Reverse Hypers - BWx15

 

[Scotsman]

That's a lot of volume but still looks like a hell of a workout. Good work.

Cheers,
Scotsman

 

[thebrute]

great volume and a hellva of a workout!!! tb

 

[coolcolj]

Thanks guys

yeah I'm in my loading cycle at the moment so high volume is the order of the day, pushing myself into the brink of overtraining.

I have 2 more weeks of loading left before I unload for 3 weeks and reap the rewards

 

[from zero]

Nice workout man. Even nicer PR. Great work!

 

[JOKER47]

Nice job on the PR. You are definately kickin' my ass on those squats.


Joker

 

[longarms]

Man, you weren't EVEN working on that! Keep it up!
I make that look Much heavier. LOL

 

[coolcolj]

Thanks

For some reason, my squat clips always make it look easier than it actually felt! Believe me my body was working hard


Joker - you got me on deads I think
What are you free squatting these days?

 

[JOKER47]

Thanks

For some reason, my squat clips always make it look easier than it actually felt! Believe me my body was working hard


Joker - you got me on deads I think
What are you free squatting these days?

I'm sure you are getting closer on the deads, bud.


The last time I free-squatted was a couple weeks ago, and hadn't for several months prior to that. I got buried under 290. It was more olympic style than power-lifting style. (Narrower stance.)

I got some work to do.


Joker

 

[Mike_Rojas]

I think you had 3 more reps in you. What's your max these days?