Zander's Training Journal

[gettinlarger]

What I do need is a good stretching routine for my shoulders... Any good stretches you can suggest?

The one for DC training seems to stretch the delts VERY nicely ...

 

[Zander1983]

CCJ - I feel the stretch you suggested exactly where I have problems when I hold the bar close when squatting!!! I guess that suggests I really need to work on my rotator flexibility Better finding out now and avoiding problems in the future though!

 

[coolcolj]

another good way to stretch em out before a set of squats is put the top part of both wrists on the side of your waist, and pull your elbows forward using your pecs.

 

[Zander1983]

Sunday 15 June: Overhead Press 1RM

New PR of 198 x 1.

Video and details here:
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=243214

 

[Zander1983]

Monday 16 June: Upper Body

Pullup Routine
Set 1: 8-4-3-1
Set 2: 5-3-2-1

Explosive Pushups
3 reps x 8 sets

Felt like a quick workout in this planned week of PR setting. Haven't done the pushups for a month or so, and the pullup routine for quite a while. The extra weight I'm carrying (probably around 7-9lbs) made the pullups very tough. However, I managed to punch out similar numbers to what I was doing last time around, so that suggests strength gains there

Tomorrow I will be squatting

 

[coolcolj]

When I do those pushups, I don't pull my arms up like you are doing. I just fully extent and then drop back until my body bounces off the floor, and I catch the bounce on the way up and explode

Not a hard bounce though.

 

[Zander1983]

I didn't notice that. I just tried how you do it and I don't think that the difference is all that major?

 

[Zander1983]

Fair enough. I guess I was doing it subconsciously in an effort to get further off the ground, even though the difference is only an illusion.

 

[coolcolj]

well I like to fully extend my arms, gives me an idea how much power I'm getting. Can only get my hands 3 inches off the ground at the moment.

I have read of people doing pushup depth jumps being able to propel themselves as high as a table....

I'll make a clip of me doing em next time, it is different.

 

[Zander1983]

The next five days...

Tuesday (today), I'm going to be squatting (1RM) and doing some speed deadlifts (1 x 5 sets @ 50%).

Wednesday, I'll be benching (1RM) and rowing.

Thursday, I have my first game of a new indoor soccer season.

Friday will be spent eating.

Saturday I will deadlift (1RM).