Zander's Training Journal

[IronLion]

Monday 19 May: Lower Body - Hip Dominant

I tried to use a very short range of motion on the hang cleans, concentrating on explosion. The ROM became increasingly large as the sets and reps went on. I'm unsure if I'll continue to use them. Not really a high rep exercise, but we'll see...

Never for reps, especially now when your form is probably not perfect to begin with. Once you lose your snap there is no point in trying to do more...you will just hurt yourself, and or develop bad habits.

 

[Zander1983]

Never for reps, especially now when your form is probably not perfect to begin with. Once you lose your snap there is no point in trying to do more...you will just hurt yourself, and or develop bad habits.

Yeah, I'm not going to use them again during this training block.

 

[Zander1983]

Wahey!

Up 1.5lbs as of the last time I weighed myself. Now 171.5lbs. A small gain, but its mostly muscle...

I've got a lot of room for improvement in my legs, so hopefully that is where the weight will start heading.

 

[coolcolj]

yeah pile on some size in your quads, hams and glutes, and watch your BW jump.

 

[Zander1983]

Having never really trained my legs properly up until very recently, I think some big weight increases could be on their way.

I've never consciously tried to gain weight. For the first time in my life I found myself actually wanting the number next to my feet to increase. Being a chubby teen who got his act into gear, this is all a bit odd.

 

[coolcolj]

Well I'm a lot heavier than I look, all thanks to the fact most of lean body mass is in my hips, hams and quads. The seat of athletic power

 

[Zander1983]

Tuesday 20 May: Upper Body - Vertical Push/Pull

OHP
88 x 10
110 x 8 x 3 sets

Pullups (supinated, medium width)
BW x 8 x 3 sets

Rack Deads
265 x 8 x 3 sets

Rotator Tri-set x 1 set

That workout felt GOOD.

 

[Zander1983]

Wednesday 21 May: Indoor Soccer
7-0 loss Embarrasing. Nothing went our way One more game to go (Sunday), but we can't make the finals and look like being relegated to a lower division next season.

Today, Thursday, is a day off. I'm eating and taking it very easy. My body needs it. I can't wait to tear it up over the next two days' workouts.

 

[Zander1983]

Friday 23 May: Lower Body - Quad Dominant

Squats
132 x 10
198 x 8 x 3 sets

Split squats
88 x 8/leg x 3 sets

Front squats
110 x 8 x 3 sets

Squats are getting really tough again. The most weight I have squatted in a very long time. It'd be 200lbs if my conversions were exact I think my form may've been breaking up a bit, so I have to be conscious of that next time around...

Split squats continue to be an evil exercise. They're damn underestimated...

3 x 8 then 3 x 6 for this workout next week is a VERY scary proposition...

My legs are weak!!!

 

[IronLion]

Zander by split squats I assume you mean 1 leg squats right?