3rd Sept Workout - Squat 5RM PR

[coolcolj]

squat PR from today - 295lbs x5

right click and save
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_FullOlyBackSquatPR295x5_3rdSept03.mpg


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Wednesday 3rd September - Squat Intensive - Loading Cycle - Week 4 - Day 3 -

Well I actually felt pretty good and fresh today.
So much much for my loading cycle!
Bagged me another squat PR.

Since I felt good, I decided to tack on lots of pulls.
Did some vertical jumps between the sets of presses and rows, about half an inch lower than normal, not bad considering I had already done some heavy squats.
Even then I left the gym feeling pretty decent after the long session.


Workout Rating - 9/10
Workout time - 2.5 hours

General Warmup + Core work

My usual warmup - leg and shoulder swings etc
clean deadlift (shrug onto toes) - 25x10, military press - 25x10
GoodMorning onto toes - 25x10
Snatch Grip Press behind the neck 25x10
FullSquat Behind the Neck Press - 25x10

Alternating between each Rest - 30secs

Incline Situps - BW 2x10
Hypers - BW 2x10
Torso Twists - OlyBar 2x10
Reverse Hypers - BWx10

Then Military Press - Bar x10


Jumpsquats + Full Olympic Back Squats - RAW

Warmup sets - Bar x10, 95lbs x5, x3, 135lbs 3x3
Tempo 10X0

RockBottom JumpSquats - 30lbs x3 - 12 sec Iso hold at bottom before starting

rest 2mins, Squat 175x5

Rest 2mins, RockBottom JumpSquats - 30lbs x3 - 12 sec Iso hold at bottom before starting

rest 2mins, 205x5

Rest 2mins, RockBottom JumpSquats - 30lbs x3 - 12 sec Iso hold at bottom before starting

Rest 3mins, 235x5, rest 4mins, 255x5, rest 4mins

295x5 New PR!!

Hands Free FrontSquat 165lbs x 8
Bent Knee GoodMornings onto toes - Bar x10

New 5RM PR, next week I try 305lbs. 295 did feel somewhat heavy. Groin msucle were annoying me during the the earlier sets.


Millitary Presses

warmups - Miltary Press - 45lbsx10, 95lbs x5,
Tempo 20X1 - rest - alternating with rows - 1.5 to 2 mins between each

115lbs 4x4 - last rep lockout held for 5 secs, 10secs for last set

Bradford Press - 55x10
SnatchGrip Pushpress - 55x10

Fast


Plyo 45 degree Supported T-Bar Rows

Warmups - Bar+45x5, Bar+90x4
Tempo - X0X0
Rest - Alternating with Presses

Wide Palms Down Grip
Bar+110lbs 4x4
Bar+65lbs x 10

Pretty explosive

Elbows Out - Single Arm Dumbell Row
45lbs x 10


Pulls and Power Snatches

Warmups - CleanPull 89lbsx3, Clean Highpull 89x3, 119x3, 155x3, 185x3

Rest - 2mins - Some sets with HookGrip, no reset between reps.

CleanPulls - 243lbs x 3, 263lbs 3x3
SnatchHighPulls - 185lbs 3x3 - reset on last set

PowerSnatch - 89lbs x 2, 119x1, 141x MISS - pulled only shoulder height- dumped
Bar x 8

Core, Other and Remedial Work

Reverse Hypers - BWx15

 

[bignate73]

nice man! i'd be dead after that workout. talk about GPP!!!

 

[coolcolj]

thanks - Guess I'm used to it

I've started doing my core work first the in the workout and it feels way better!

highly recommended

Chad Touchberry gave this -
2. Your exercise order could be improved.

a. core work 1st b. Overhead stuff 2nd c. Olympic lifts and versions d. Squats (jump or speed first, heavy and slow on another day.)

 

[Numani]

great going. nice PR.

what was your Squat 1RM before commencing this cycle?

Looks like you will blow it out of the water in a few weeks.

 

[coolcolj]

Well 345lbs when the last time I actually maxed out, that was a few months ago however.

 

[Zander1983]

Well 345lbs when the last time I actually maxed out, that was a few months ago however.

You'll blow it away. I bet you can't wait.

 

[coolcolj]

I'm hoping for 385

 

[sinjinsmythe33]

didnt you hit 315 on full squats for a few sets of four recently?

 

[coolcolj]

4 sets of 3, about a month ago.