Workout today -Upper+Olys+ an idea :)

[coolcolj]

Thursday 24th July 2003 - DELOAD - Week 4 - Day 4 - Upper Body 2 +OLYs

Good session, but I got a bit carried away on the Oly lifts, but progessing forward

Workout rating - 9/10
Workout time - around 1.75 hours


Dips

warmups - Assisted dips - setting 10 x 5, BW x 4 singles
Tempo 1010 - rest - alternating with Rows - 1-2 mins between each

Bodyweight+Shoes - 218lbs
BW 4x5


45 degree Supported T-Bar Rows

Warmups - BARx5, 45x5, 45x3, 90lbs 2x3, 120x1
Tempo - 10X0
Rest - Alternating with Dips

Wide Palms Down Grip
Bar+120lbs 3x3
Parallelgrip - Bar+80lbs x 10 - tempo 1010


OlyLifts

Warmups - These done after each dip/row combo -
HangClean and SplitJerk - Bar x 3, 89lbs 2x3

Rest - 1 to 2 mins

SquatClean + 2 PowerJerks + SplitJerk - 111lbs x 3 sets

MidThigh HangSquatClean + 3 SplitJerk + PowerJerk - 131lbs
PowerClean + PowerJerk + 2 SplitJerk + PowerJerk - 131lbs

SquatClean + SplitJerk + 2 PowerJerk - 155lbs
SquatClean + PowerJerk + SplitJerk - 155lbs
SquatClean + 2 SplitJerk - 155lbs
SquatClean + SplitJerk - 155lbs
SquatClean + SplitJerk + PowerJerk - 155lbs
MidThigh HangPowerClean + 2 PowerJerk + SplitJerk - 155lbs

PowerClean + 4 MidThigh Hang PowerClean - 155lbs
PowerClean + 5 MidThigh Hang PowerClean - 155lbs

PowerSnatch - bar x 5, 111lbs x3

WOW - I actually squatcleaned 155lbs pretty well today, didn't have the camera available, but it looked and felt good
Split Jerk needs work I think.
On the last set of MT HangPowerCleans, I was tired on the 5th rep and didn't get it as high, so I instinctively dipped way down to rack it, still above parallel.
Hmm gives me an idea to deiberately fatigue myself on high rep powercleans, and then I can convert the missed lifts into squatcleans
Kill 2 birds with one stone - This way I don't deliberately stunt my 2nd pull to make sure it doesn't go to high


Other

Reverse Hypers BWx10

 

[PolishHammer1977]

Good idea. Nice layout as well man. Did I read that you're 218? Your getting bigger C.

 

[ffknight84]

catching up to me now =), i weighed in at 219 today with just clothes after my workout, nice job. keep pushing !

 

[coolcolj]

218 with shoes and clothes! So about 209-210 without em

 

[Lord_Suston]

very nice, it takes me a decent time to recover after any oly lift, how you feeling, sore? and where are you hurting most???

 

[IronLion]

you have heavy clothes and shoes...lol

i don't know if I like the idea of being "pre-fatigued" before you drop to catch cleans or snatches, as you know I rarely do hang anything or power anything b/c when I learned to oly lift in high school that is pretty much all we did. It took me about 4 months to re learn and build the confidence to really drop and catch a heavy clean....I still miss snatches b/c of my mind. What i am getting at is that if you are good at catching in a full squat already then the pre fatigue concept would be great but if you are still trying to learn the full clean or snatch it would make it harder b/c it takes full concentration and all of your power to drop correctly. What happens to me as I get tired is that I start to only drop as far as I have to in order to rack the bar, when in actuality to do it correctly I need to race the bar to the bottom and win.

 

[coolcolj]

very nice, it takes me a decent time to recover after any oly lift, how you feeling, sore? and where are you hurting most???

Well I am sore for sure, but less so than yesterday
Upper body is sore from the dips, becuase I ahven't done them in a few months - hence only did em with BW. Triceps right near the elbow are feeling it , but whole tricep is sore.

Well as far as the Olys go, my hams are the most sore, they really felt them after the mid thigh hang cleans. Followed by my calves. The traps, erectors and glutes are next but not as much.

you have heavy clothes and shoes...lol

i don't know if I like the idea of being "pre-fatigued" before you drop to catch cleans or snatches, as you know I rarely do hang anything or power anything b/c when I learned to oly lift in high school that is pretty much all we did. It took me about 4 months to re learn and build the confidence to really drop and catch a heavy clean....I still miss snatches b/c of my mind. What i am getting at is that if you are good at catching in a full squat already then the pre fatigue concept would be great but if you are still trying to learn the full clean or snatch it would make it harder b/c it takes full concentration and all of your power to drop correctly. What happens to me as I get tired is that I start to only drop as far as I have to in order to rack the bar, when in actuality to do it correctly I need to race the bar to the bottom and win.

Well when I weigh myself at the end of the session I was 218, and at home naked 95kg or 209-210lbs

Yeah I yeah ya, but with mid thigh hang cleans, it's not as hard due to the fact the weights are light and the fact I seem to be much faster doing these than with cleans from the floor. I overpull when doing lifts from the floor which makes me slow at dipping down.

 

[dood]

Why don't you just use heavier weight. It works for me. Try it. My form still stays good.

 

[coolcolj]

because the speed and volume wouldn't be the same

remeber 1-2min rests between sets, plus I need to work on my split jerk form.

 

[PancakeFiend]

nice workout, 155 on olys must be exhausting