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PostPosted: Tue Jun 27, 2006 6:18 pm 
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Location: Hamilton, ON Canada
June 27/06 workout:

Metcon workout:

Warmup with light clean and press for 5 reps X2

10r 80lbs SLDL / Rev Curl / Press circuit
10r 80lbs clean and press
10r 80lbs clean and press
10r 80lbs SLDL / Rev Curl / Press circuit
10r 80lbs muscle snatch hi-pull and press out
10r 80lbs clean and press
10r 80lbs power clean
10r 80lbs thruster
10r 80lbs power clean
10r 80lbs thruster
10r 80lbs thruster

Rest 30 seconds max between each set
Total workout <17minutes

Totally gassed at end of session.


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PostPosted: Sat Jul 01, 2006 9:10 am 
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Location: Hamilton, ON Canada
July 1/06 Workout:

2 minutes warmup with elliptical.

EVOLUTION WORKOUT:

80 lbs x3 high pull
90 lbs x3 muscle snatch high pull
100 lbs x3 power snatch
110 lbs x3 power snatch high pull and press out
120 lbs x3 clean and press (strict)
130 lbs x3 clean and press (slight leg drive on press)
140 lbs x3 power clean and push press
150 lbs x3 1/4 squat clean and jerk press
160 lbs x3 pull to chest with shrug and raise to toes
170 lbs x3 pull to navel with shrug and raise to toes
180 lbs x3 dead lift with shrug and raise to toes
190 lbs x3 snatch grip dead lift
200 lbs x3 shoulder width grip dead lift
250 lbs x3 rev grip dead lift

Used 1.75" diameter grip bar throughout
All movements performed explosively
Max 3 breaths between reps for rest as sets piled up
Rest only to record notes in log and change/add plates between movements

Total workout took <22minutes

Total body workout. Good conditioner - really huffin' & puffin'!!!!!
Love this workout!
Will do same next session, in reverse order, maxing out in deads first, backing off by 10's from there.


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PostPosted: Sun Jul 02, 2006 9:51 am 
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Location: Hamilton, ON Canada
July 02/06 workout:

Hang clean and millitary press x10x80lbs

Thrustersx5x120lbs

5 reps each hand for the following 1 dumbell circuit:

clean and press / clean and press / power snatch / clean and press / clean and press

(alternate hands on each movement & alternated grip on each clean and press between palm out and palm in)

x45, 55, 65, 75 lbs

Power snatch 1dumbell:

3x65, 75lbs each hand (alternating hands on each rep)
1x85 left, failed on right hand. (???? - I'm right handed!)

Power clean / front squat / overhead press

8x130lbs

Had to stop - lower back really tight and sore. Probably from all the pulling movements of yesterday's workout.


Will take a day of rest from lifting tomorrow - focus on cardio instead.


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PostPosted: Thu Jul 06, 2006 6:03 pm 
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Posts: 243
Location: Hamilton, ON Canada
July 6/06 workout:

(back from being sick since July 02/06)

Warmup:

400m row.

1hand
Dumbell power snatch / press / overhead squat
1 rep each hand @ 45, 50, 55, 60, 65, 70, 75lbs

1hand
Dumbell power clean / press / front squat
1 rep each hand @ 75, 80lbs

1hand
Dumbell Power Clean and Jerk Press
3 reps each hand @ 85lbs

1hand
Dumbell power snatch
3 reps each hand @ 65lbs

2 hand
2 dumbell clean and press (strict)
3sets of 5 @ 45lbs each db

Still not feeling well. Cut workout short.


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PostPosted: Sat Jul 08, 2006 10:32 am 
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Location: Hamilton, ON Canada
July 8/06 workout:

3r 115 lb Front Squat
3r 135 lb Front Squat
3r 155 lb Back Squat
3r 165 lb Back Squat
3r 185 lb Back Squat
3r 205 lb Back Squat
1r 215 lb Back Squat
1r 235 lb Back Squat
1r 255 lb Back Squat
8r 165 lb Back Squat
3r 165 lb Back Squat
3r 165 lb Front Squat

All squats done to rock bottom position (ass cheeks to ankles) with a pause at the bottom, driving up
from a DEAD stop.

5r 115 lb Power Clean (from Hang) + Overhead Press (v. slight leg drive on each)
5r 115 lb Power Clean (from Hang) + Overhead Press (v. slight leg drive on each)
5r 115 lb Power Clean (from Hang) + Overhead Press (v. slight leg drive on each)

Still recovering from being ill this week. Felt extremely tired after squats.


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 Post subject:
PostPosted: Sat Jul 15, 2006 9:04 am 
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Location: Hamilton, ON Canada
Have been feeling a little off since getting sick and shouldn't have worked out on the 8th, made me feel worse again. I didn't feel myself until Thursday, the 13th, but decided to take it easy still until today.

Today's (July 15/06) workout:

25km (15mile?) ride on mountain bike and CAVEMAN workout as follows:

-5km downhill ride along rail trail (Hamilton escarpment). Pedaled all the way, treated it as a "warmup).
-15km around city streets and back to rail trail.
-5km uphill along rail trail. Stopped at ~halfway, pressed bike overhead and climbed down escarpment stairs (50 steps) and back up - x3 trips. Finished 5km uphill to start position.
- Did 20 reps of clean into front squat into a push-press throw with a stone. Followed that with 10 squats with stone on shoulder - X2 each shoulder. (I have a large stone hidden alongside the rail trail (i estimate it a ~80lbs - feels as heavy as one of my sandbags)).
-Rode to kids park set near by and did jumping chinups on monkey bars until failure/exhaustion. Lost count at 50+ reps.
-Collapsed on ground and cursed myself while grinning like an idiot (scared a jogger - she thought i was dead).



-Rode bike home and took a nap.

Total workout - 4am to 6:30am. Gassed.


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 Post subject:
PostPosted: Sun Jul 16, 2006 9:11 am 
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Location: Hamilton, ON Canada
July 16/06 workout:


2s 5r 45lb ea Two Dumbell clean and press

1s 5r 130lb Barbell clean and press
1s 5r 135lb Barbell clean and press
1s 5r 140lb Barbell clean and press
1s 5r 145lb Barbell clean and press

1s 1r 150lb Barbell power clean and push press
1s 1r 155lb Barbell power clean and push press
1s 1r 160lb Barbell power clean and push press
1s 1r 155lb Barbell power clean and push press
1s 1r 150lb Barbell power clean and push press
1s 1r 140lb Barbell power clean and push press
1s 1r 130lb Barbell power clean and push press

1s 10r 80lb Keg clean (alternating shoulders each rep)


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PostPosted: Mon Jul 17, 2006 6:12 pm 
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Location: Hamilton, ON Canada
July 17/06 workout:

Dumbell clean and press
x 10 reps x 45lb dumbells (set up on each rep)

140# sandbag bearhug clean to chest, walk 10 paces and put down = 1 rep.
(put down and pick up on each rep).
x 12 total reps.

140# sandbag deadlift and toss (sandbag "swing" and toss)
x 8 total reps

140# sandbag clean to lap, curl/roll to chest, jerk press overhead
x 4 total reps.

Dumbell clean and press
x 5 reps x 45lb dumbells (set up on each rep)


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 Post subject:
PostPosted: Thu Jul 20, 2006 4:19 pm 
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Posts: 243
Location: Hamilton, ON Canada
July 20/06 workout:

1s 3r 45lb bells 2 dumbell clean and press / 1 dumbell snatch
1s 3r 47.5lb bells 3 dumbell clean and press / 1 dumbell snatch
1s 3r 50lb bells 4 dumbell clean and press / 1 dumbell snatch
1s 3r 55lb bells 5 dumbell clean and press / 1 dumbell snatch
1s 3r 65lb bells 6 dumbell clean and press / 1 dumbell snatch

1s 1r 75lb bells 1 arm snatch (form broke down significantly)

1s 3r 75lb bell 1 arm power clean and push press
1s 3r 80lb bell 1 arm power clean and push press


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 Post subject:
PostPosted: Sat Jul 22, 2006 12:28 pm 
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Location: Hamilton, ON Canada
July 22/06 Workout:

10 min on Elliptical Trainer.

5s 3r 2 hand clean and press (45lb dumbells)
5s 3r 1 hand clean and press (hold second dumbell at side) (45lb dumbells)

Total workout = ~17min.


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 Post subject:
PostPosted: Sun Jul 23, 2006 10:15 am 
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Location: Hamilton, ON Canada
July 23/06 workout:

Deadlifts:
130 lbs x 5 reps
180 lbs x 1 reps
190 lbs x 1 reps
200 lbs x 1 reps
210 lbs x 1 reps
220 lbs x 1 reps
230 lbs x 1 reps
240 lbs x 1 reps
250 lbs x 1 reps
260 lbs x 1 reps
270 lbs x 1 reps
280 lbs x 1 reps
290 lbs x 1 reps
300 lbs x 1 reps

Power high pulls (to chest):
150 lbs x 2 shoulder width grip
150 lbs x 2 wide grip
150 lbs x 2 snatch grip
150 lbs x 2 sumo grip
150 lbs x 2 shoulder width grip
150 lbs x 2 wide grip

Push Presses (slight leg drive):
115 lbs x 6
130 lbs x 5


Total workout <16min


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 Post subject:
PostPosted: Thu Jul 27, 2006 6:09 pm 
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Joined: Sat Apr 29, 2006 6:56 am
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Location: Hamilton, ON Canada
July 27/06 Workout:

Deadlift
5x130
1x180, 230
8x280

Hang Clean and Press
7x115
5x115

Power Clean and Press
1x130
1x140
1x150

Power High Pulls to Chin (power vertical row?)
5x160


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 Post subject:
PostPosted: Sat Jul 29, 2006 11:50 am 
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Location: Hamilton, ON Canada
July 29/06 workout:

Felt like working out in the backyard. BIG mistake! With the humidex it is 39oC / 102.2oF out there!

1s 5r 120lbs Clean and Press
60ft Farmers walk 75lbs each hand
1s 5r 130lbs Clean and Press
60ft Farmers walk 75lbs each hand
1s 5r 140lbs Clean and Press
1s 1lap 60ft Farmers walk 75lbs each hand

1s 1r 140lbs Clean and Press
30ft Farmers walk 75lbs each hand
1s 1r 140lbs Clean and Press
30ft Farmers walk 75lbs each hand
1s 1r 140lbs Clean and Press
30ft Farmers walk 75lbs each hand
1s 1r 140lbs Clean and Press
30ft Farmers walk 75lbs each hand
1s 1r 140lbs Clean and Press
30ft Farmers walk 75lbs each hand
1s 1r 140lbs Clean and Press
30ft Farmers walk 75lbs each hand
1s 1r 140lbs Clean and Press
30ft Farmers walk 75lbs each hand
1s 1r 140lbs Clean and Press
30ft Farmers walk 75lbs each hand

Total workout = 19 min.
Drank 2 litres water to get through workout!
Gassed and felt like puking! Could barely breath by last set of clean/press and farmers walk!!!


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 Post subject:
PostPosted: Sun Jul 30, 2006 10:29 am 
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Joined: Sat Apr 29, 2006 6:56 am
Posts: 243
Location: Hamilton, ON Canada
July 30/06 workout:

1s 3r 130lb Power Clean and Push Press
1s 3r 135lb Power Clean and Push Press
1s 3r 140lb Power Clean and Push Press
1s 3r 145lb Power Clean and Push Press
1s 3r 150lb Power Clean and Push Press
1s 3r 155lb Power Clean and Push Press

5s 3r 160lb Power row to chin (each set changed width of grip)

3s 5r 115lb Thrusters (1/4 squat depth)

Total workout ~19min.

I Found that i can optimize my pulling power by placing the bar on blocks so that the bar height is ~10inches from the ground (vs 6.5 inches). I noted by watching a video of myself doing power cleans, cleans and squat cleans that at the 6.5" bar height, ~4 inches are used up by standing upward to take up the slack in my arms. In other words, i move 4 inches out of the squat position before the bar is actually engaged in the pull. So today i moved the bar up 4" so that as soon as i start to move, so does the bar. It seemed much more natural to lift this way. I am going to try deadlifting like this next session and then watch the videos again.


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 Post subject:
PostPosted: Thu Aug 03, 2006 3:10 pm 
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Joined: Sat Apr 29, 2006 6:56 am
Posts: 243
Location: Hamilton, ON Canada
August 3/06 workout:

My variation on Javorek Barbell Complex #1:

4 complete cycles at 40, 50, 60, 70lbs respectively:

6r x upright row
6r x high pull snatch
6r x behind the neck squat push press
6r x behind the neck good morning
6r x bent over row

Used pause on each rep.
2" barbell
<1 minute rest between cycles.


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