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coolcolj
New member
Getting stronger 
280lbsFull Olympic Squat (no belt) +top half Light Bands (+50lbs) 3x3 PR
3.2megs - Right Click on Link and save before veiwing thanks
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_SquatPR_280Bands_3x3_16Feb03.mpg
235lbs CleanPull with Straps 3x3 PR
Yes I used straps - grip was wasted from the Hang cleans
Form not quite right, started the set with my hips too low, and pulled with arms too early. Still I didn't expect to get tehse after doing all the clans and squats, but I did!
1.9megs - Right Click on Link and save before veiwing thanks
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_CleanHighPull205_15Jan03.mpg
New exercise I tried today - power jerk!
155lbsx3 Mid Thigh Hang PowerClean and one Power Jerk.
1.6megs - Right Click on Link and save before veiwing thanks
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_155HangClean_PowerJerk_16Feb03.mpg
Workout today
-----------
Jump Squats
Warmup - bodyweight jumps, full jump squat 45lbsx3
Rest - 3mins
60lbs 3x6
Up 5lbs from last week - felt on the heavier side.
MidThigh Hang Powerclean and Power Jerks
Warmups - 45lbs x2, 60lbs x1, 75lbsx1+Power Jerk, 95lbsx1+Power Jerk, 115lbsx1+power Jerk
Rest - 3mins
135lbsx3+ Power Jerk
155lbs 3x3+1 Power Jerk
I love Power Jerks! The key is to get the legs to power the bar up, using the shoulders/chest as the launching platform. Then finish off with shoulder/arm drive. Unlike the push press, it's mostly legs, and boy is it fast!
I managed to bang my chin on one rep, but then figured it out
The heavier sets created a tendency to use the arms to early, will have to work on that, and my rack is horrid, hard to balance. Its a bit of pain having to lower the bar down though - I suppose its a good bit of eccentric stress for my upper body , but I wouldn't mind just dropping the bar down on platforms.
Really feels like vertical jumping power jerks, lots of quads, an explosive quarter front squat pretty much.
Boy was its a killer on my forerarms/grip these hang cleans!
Full Olympic Squat + Light Bands - No belt
Light Bands kicking in halfway up
Warmup sets - 45lbsx3, 95x3, 135x3, 185x3, 225x3
Rest - 3-4 mins Tempo 20X0
One full Squat jump 30 secs before each set
280lbs+bands 3x3 WOot New PR!!
235lbs+bands 3x3
Everything felt pretty solid, stable and strong! I'm surprsied I had it in me, after all the stuff I did before!
Strength continues to rise!!!
Some guy came up to me and said "Nice depth"
Clean Pulls with Straps
Pulled to Sternum, with elbows up shrug onto toes
Warmups - 135lbs x3
Rest - 2mins Lowering weight in 3 secs
185lbs x3
235lbs 3x3 WOot New PR!!
Grip shot from Hangclean, used straps
Ass, starting to low, fixed on set3. Pulling with arms a tad to early I feel.
Man a few months ago this weight would have nailed me! I was able to power the weight up even after squats and stuff!
Jumping Box Squats
Box set at parallel - knee angle >90 degrees - wider than shoudler width stance.
Rest - 40 secs
BW 6x3
Core work and remedial work
Rest - 30sec to 1 min between each alternating
Swiss Ball Crunches
Tempo 2110
warmup - BWx10
+15lbs 3x10
Weighted back Extensions
Tempo 2010
+2kg 2x10
Really felt these in my hams.
-------------
Then
Reverse hypers (on hyper bench)
Tempo 2211
BW 2x10
Nice long pause at the bottom- fully stretched lower back.
280lbsFull Olympic Squat (no belt) +top half Light Bands (+50lbs) 3x3 PR
3.2megs - Right Click on Link and save before veiwing thanks
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_SquatPR_280Bands_3x3_16Feb03.mpg
235lbs CleanPull with Straps 3x3 PR
Yes I used straps - grip was wasted from the Hang cleans
Form not quite right, started the set with my hips too low, and pulled with arms too early. Still I didn't expect to get tehse after doing all the clans and squats, but I did!
1.9megs - Right Click on Link and save before veiwing thanks
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_CleanHighPull205_15Jan03.mpg
New exercise I tried today - power jerk!
155lbsx3 Mid Thigh Hang PowerClean and one Power Jerk.
1.6megs - Right Click on Link and save before veiwing thanks
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_155HangClean_PowerJerk_16Feb03.mpg
Workout today
-----------
Jump Squats
Warmup - bodyweight jumps, full jump squat 45lbsx3
Rest - 3mins
60lbs 3x6
Up 5lbs from last week - felt on the heavier side.
MidThigh Hang Powerclean and Power Jerks
Warmups - 45lbs x2, 60lbs x1, 75lbsx1+Power Jerk, 95lbsx1+Power Jerk, 115lbsx1+power Jerk
Rest - 3mins
135lbsx3+ Power Jerk
155lbs 3x3+1 Power Jerk
I love Power Jerks! The key is to get the legs to power the bar up, using the shoulders/chest as the launching platform. Then finish off with shoulder/arm drive. Unlike the push press, it's mostly legs, and boy is it fast!
I managed to bang my chin on one rep, but then figured it out
The heavier sets created a tendency to use the arms to early, will have to work on that, and my rack is horrid, hard to balance. Its a bit of pain having to lower the bar down though - I suppose its a good bit of eccentric stress for my upper body , but I wouldn't mind just dropping the bar down on platforms.
Really feels like vertical jumping power jerks, lots of quads, an explosive quarter front squat pretty much.
Boy was its a killer on my forerarms/grip these hang cleans!
Full Olympic Squat + Light Bands - No belt
Light Bands kicking in halfway up
Warmup sets - 45lbsx3, 95x3, 135x3, 185x3, 225x3
Rest - 3-4 mins Tempo 20X0
One full Squat jump 30 secs before each set
280lbs+bands 3x3 WOot New PR!!
235lbs+bands 3x3
Everything felt pretty solid, stable and strong! I'm surprsied I had it in me, after all the stuff I did before!
Strength continues to rise!!!
Some guy came up to me and said "Nice depth"
Clean Pulls with Straps
Pulled to Sternum, with elbows up shrug onto toes
Warmups - 135lbs x3
Rest - 2mins Lowering weight in 3 secs
185lbs x3
235lbs 3x3 WOot New PR!!
Grip shot from Hangclean, used straps
Ass, starting to low, fixed on set3. Pulling with arms a tad to early I feel.
Man a few months ago this weight would have nailed me! I was able to power the weight up even after squats and stuff!
Jumping Box Squats
Box set at parallel - knee angle >90 degrees - wider than shoudler width stance.
Rest - 40 secs
BW 6x3
Core work and remedial work
Rest - 30sec to 1 min between each alternating
Swiss Ball Crunches
Tempo 2110
warmup - BWx10
+15lbs 3x10
Weighted back Extensions
Tempo 2010
+2kg 2x10
Really felt these in my hams.
-------------
Then
Reverse hypers (on hyper bench)
Tempo 2211
BW 2x10
Nice long pause at the bottom- fully stretched lower back.
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