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coolcolj
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Full Squat PR Movie clip! 315lbs 4x3 - 3 wheels baby!!!! 
right click and save
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_FullOlyBackSquatPR315_4x3_19thJuly03.mpg
Knees do move in a bit, I forget to push em out, but in the heat of the moment, I'm only concerned about getting em up!
I didn't even feel it in my lower back at all!
Clip of those SnatchGrip hypers I do
Right click and save!
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_SnatchGripHypers85_19thJuly03.mpg
May have a hamstring imbalance, my toes turn outwards.
Quoting Charles Poliquin
When there is a muscular imbalance, the body never lies. To test simply if there is a head of hamstrings that needs remedial specialization, select a weight you can do for 6RM in the Leg Curl with your feet in the neutral position. As you reach muscular failure, your feet will rotate in one direction if there is a lack of balance between the two heads of the hamstrings. If they turn towards the midline of the body (medial rotation) your semi-tendinosus and your semi membranosus are too strong for your biceps femoris. If they turn away from the midline of the body (lateral rotation), your biceps femoris is too strong for your semitendinosus and semimembranosus. When you turn your feet inward during leg curls, you also facilitate the recruitment of the gracilis.
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Saturday 19th July - DELOAD - Week 4 - Day 1 - Lower Body 1
Good session, would have rated a 10 had it not being for numerous annoying things hapening and lack of good sleep last night!
Deloading cycle this week. shifted this day forward one day, since I'll be training 4 days this week vs 3 as per previous weeks.
Workout Rating - 9/10
Workout time - 1+ hour
Midthigh Hang PowerCleans
Warmups -
CleanGrip JumpShrug - Bar 2x5
Hang PowerClean - Bar 2x5,
Midthigh Hang PowerClean - 89lbs 2x3, 119lbs x 3
Rest - 2 to 2.5mins
Midthigh Hang PowerClean - 155lbs 4x3
Need to warmup better, I should done some front squats, because I cramped/jarred my left VMO on the 89lbs warmups.
And twinged my left mid erectors.
Haven't done these in a while took a while to adjust my new form to em.
Full Olympic Back Squats - RAW
Warmup sets - 45lbs x5, 135x5, 155lbs 2x3, 185x3, 225lbs 2x3, 255lbs 2x2, 285lbs 2x1
Tempo 10X0 - Rest 3.5 to 4 mins
315lbs 4x3 - WOot New PR!!
Deep PowerSquat - 155lbs x10
After cramping my left VMO and jarring my left middle erector area, I didn't think squats would go too well, add to that my abdductors feeling angry during the early warmup sets. But Once I got heavier everything felt good. I was tentative during the warmups and first set of 315, felt really nervous, plus my blood sugar started dropping and made me feel queezy, but I nailed em good and setup a PR!
My last 3x3 PR was 305lbs a few months back, and I managed to add 10lbs to that plus an extra set. After the 3rd set, I didn't think I'd get another, but decided to try it and nailed it!
Also this is the first time my VMO really felt it, and also the first time in a while that I squatted straight down without sitting back at all. I was bolt upright. Any coincidence?
Tried some deep power squats as my backoff feeder set as well
Core and Remedial Work
Alternating between hypers and abs - 1mins rest
Hyper Back extensions - collar to collar snatch grip in hands - 5lb plates (explosive) - Tempo 11X0
85lbs 2x10
Supported Full ROM Hanging Leg raises - Tempo X0X0
BWx10
45 degree Incline Situp until torso is 90 degrees to thighs + Russian twists to each side - holding plate with oustretched arms in front - controlled tempo
10lbs 2x10
Reverse Hypers - BWx12
right click and save
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_FullOlyBackSquatPR315_4x3_19thJuly03.mpg
Knees do move in a bit, I forget to push em out, but in the heat of the moment, I'm only concerned about getting em up!
I didn't even feel it in my lower back at all!
Clip of those SnatchGrip hypers I do
Right click and save!
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_SnatchGripHypers85_19thJuly03.mpg
May have a hamstring imbalance, my toes turn outwards.
Quoting Charles Poliquin
When there is a muscular imbalance, the body never lies. To test simply if there is a head of hamstrings that needs remedial specialization, select a weight you can do for 6RM in the Leg Curl with your feet in the neutral position. As you reach muscular failure, your feet will rotate in one direction if there is a lack of balance between the two heads of the hamstrings. If they turn towards the midline of the body (medial rotation) your semi-tendinosus and your semi membranosus are too strong for your biceps femoris. If they turn away from the midline of the body (lateral rotation), your biceps femoris is too strong for your semitendinosus and semimembranosus. When you turn your feet inward during leg curls, you also facilitate the recruitment of the gracilis.
--------------
Saturday 19th July - DELOAD - Week 4 - Day 1 - Lower Body 1
Good session, would have rated a 10 had it not being for numerous annoying things hapening and lack of good sleep last night!
Deloading cycle this week. shifted this day forward one day, since I'll be training 4 days this week vs 3 as per previous weeks.
Workout Rating - 9/10
Workout time - 1+ hour
Midthigh Hang PowerCleans
Warmups -
CleanGrip JumpShrug - Bar 2x5
Hang PowerClean - Bar 2x5,
Midthigh Hang PowerClean - 89lbs 2x3, 119lbs x 3
Rest - 2 to 2.5mins
Midthigh Hang PowerClean - 155lbs 4x3
Need to warmup better, I should done some front squats, because I cramped/jarred my left VMO on the 89lbs warmups.
And twinged my left mid erectors.
Haven't done these in a while took a while to adjust my new form to em.
Full Olympic Back Squats - RAW
Warmup sets - 45lbs x5, 135x5, 155lbs 2x3, 185x3, 225lbs 2x3, 255lbs 2x2, 285lbs 2x1
Tempo 10X0 - Rest 3.5 to 4 mins
315lbs 4x3 - WOot New PR!!
Deep PowerSquat - 155lbs x10
After cramping my left VMO and jarring my left middle erector area, I didn't think squats would go too well, add to that my abdductors feeling angry during the early warmup sets. But Once I got heavier everything felt good. I was tentative during the warmups and first set of 315, felt really nervous, plus my blood sugar started dropping and made me feel queezy, but I nailed em good and setup a PR!
My last 3x3 PR was 305lbs a few months back, and I managed to add 10lbs to that plus an extra set. After the 3rd set, I didn't think I'd get another, but decided to try it and nailed it!
Also this is the first time my VMO really felt it, and also the first time in a while that I squatted straight down without sitting back at all. I was bolt upright. Any coincidence?
Tried some deep power squats as my backoff feeder set as well
Core and Remedial Work
Alternating between hypers and abs - 1mins rest
Hyper Back extensions - collar to collar snatch grip in hands - 5lb plates (explosive) - Tempo 11X0
85lbs 2x10
Supported Full ROM Hanging Leg raises - Tempo X0X0
BWx10
45 degree Incline Situp until torso is 90 degrees to thighs + Russian twists to each side - holding plate with oustretched arms in front - controlled tempo
10lbs 2x10
Reverse Hypers - BWx12
