Todays workout - Olys and Upper - On my way to fixing my armbend!

[coolcolj]

Good session today! Best I've had in weeks!
The difference? Must be all that sleep I had yesterday night and afternoon!
Left the gym feeling fatigued but good.


Oly Lifts

Warmups+Form Work -
Clean Hang Jump Shrug Bar 2x6 (resetting on every rep)
Snatch Hang Jump Shrug Bar 2x6 (resetting on every rep)
Stiff armed Clean Pulls - 88lbs x 5,
3x Stiff armed Clean Pull + PowerClean + 3 PowerJerks - 88lbs

Rest - 2-3 mins
Stiff armed Clean Pull + PowerClean + 3 PowerJerks - 108lbs
Stiff armed Clean Pull + PowerClean + 3 PowerJerks - 128lbs
Stiff armed Clean Pull + PowerClean + 3 PowerJerks - 155lbs
Stiff armed Clean Pull + PowerClean + 3 PowerJerks - 155lbs
Stiff armed Clean Pull + PowerClean + 3 PowerJerks - 155lbs

Stiff armed Clean Pulls (full extension onto toes free-falled down with hands on bar) Rest - 3 mins
243lbs 4x3
Some sets with a full reset for each rep, some with Hookgrip. Didn't feel too heavy, I can powerclean this I think

PowerClean + PowerJerk 155lbs x 3
PowerCleans 155lbs x 5 - reseting on every rep.
arms felt a lot straighter!

SquatClean 88lbs x 3

I'm well on my way to fixing my arm bend! The stiff armed pulls before each power clean really help reinforce the right feel and technique I should be using. Idea I got from Dreshler's Weightlifting book, just got it today

Also the Jump Shrugs really help and are a great warmup for the explosive lifts.
I didn't have the camera availble otherwise I would had made some clips. Need to monitor my form, but everything felt good - strong grip, explosive etc


Power Rack Chins - partial L shaped grip

warmups - Chins BW x2

Tempo - 10X0 Rest - 3mins
BW 213.5lbs (with shoes etc) +30lbs 2x5, 1x4 (failed)
BW x 3 (touching chest on bar)
BW iso eccentric set x 1

30lbs sure felt heavy, had some grip issues
Ouch my abs were fried!!!


Other

Tempo - 10X0 Rest - 2mins
Low Pulley Cable Bench Press (slight incline) - warmup - 15lbs x6
30lbs x10, x 9 (failed)

-------------
Tempo - 1010 Rest - Alternating between the Two - 2mins betweene ach

Lying L-Flyes - 2kg dumbell 2x15

Dumbell Decline Tricep Extensions - warmup 15lbs x 6
30lbs x10, x8

--------------------

Reverse Hyper - BWx15

 

[ZGzaZ]

very nice! but no videos?

 

[coolcolj]

Didn't have the camera avaiable as I said above

 

[coolcolj]

Love the bumpers - had 3 of em on each side for the cleanpulls

 

[Zander1983]

Jump shurgs are more than just a great warmup. They're a great way to overload the traps.

 

[Zander1983]

No

Did you see the video of IronLion doing them? Crazy stuff!

 

[coolcolj]

Jump shurgs are more than just a great warmup. They're a great way to overload the traps.

Not with just the bar though


Oh yeah

Chins fried my abs!!!
especially after all the lockout holds in the power jerks

 

[Zander1983]

My mistake. I've done both and know the difference, just misread your post.

 

[coolcolj]

those were power shurgs, jump shrugs are different, it's more like a hang clean but you jump into the air and keep the arms straight but with a shrug

sorta like a jump squat with the bar in your hands

 

[coolcolj]

man the order of the posts is stuffed up!!!