BW - 206
Pause Squats -
BarX10
95X5
135X5
155X4
185X3
225X2
255X4, 2
Bench -
BarX20
95X5
115X4
135X3
155X2
185X1
175X7
BB Complex - 95X4; 4 sets
Clean, Front Squat, Push-Press, Front Squat
Everything seemed hard today. However, 255X4 is an all-around PR in Pause Squats, but I'd hoped to do 2X4. After the first set, I knew that wasn't going to happen.
Still being cautious with my left shoulder strain. The strain didn't get aggravated in this workout, but it was really "tired" feeling afterwards. I'll stay at 175 on Bench and try to hit 10 reps with it. That would match me previous 10 rep PR. Doing that with fewer carbs and calories in my diet than previously would be solid, I feel.
Complex was hard as hell today. I did 10 sets of 3 last week, and that seemed super-human to me during this session. I did come up with a wrist-saving compromise on the Front/Press/Front issue, and that is to use a rack position on the first Fronts, but use cross-arm on the second and let it drop to the floor from there.
Showing posts with label rack position. Show all posts
Showing posts with label rack position. Show all posts
Thursday, May 22, 2014
Friday, May 2, 2014
Full-Body. Trial Week.
BW - 208
Pause Squats -
BarX10
95X5
135X3
185X3
225X2
255X2, 2, 2
Bench -
BarX20
95X5
135X3
155X2
185X1
155X15
Complex - 95X2, 2, 2, 2, 2
(Clean, Front Squat, Push-Press, Front Squat)
Next Day:
One-Mile Run - under 11:00
My knee was bothering me the last few days so I took time off from training. It was still feeling wonky, but I felt like it was time to get back in the gym and see what was what.
My plan for May has been to do three days of full body training in the gym with complexes as finishers, and two-three days of starting to ramp up conditioning now that the weather's better. I haven't done complexes in two or three years, so I wanted to take a week to try some stuff out.
My bench day programming seemed like a good place to start. With pause squats not having a bounce at the bottom, I knew I'd feel safer on them. Everything went well here.
On bench, I'm backing down to a lower section of my tiered programming for hitting 225, but with no back-off sets. 15 reps with 155 is actually my calculated target for 225, so that's kind of nice to have there even though I didn't quite make is to 225 in my last strength phase.
This complex had mixed results. I have zero Oly training, so I knew the cleans would be more like reverse-grip cheat curls and I'm fine with that. Going from front squat rack position into the press position was awkward, and getting the bar back to the floor after the 2nd front squat was REALLY awkward. Both were kind of rough on my wrists. I may ask one of the Oly guys at the gym for advice, or I may switch out one or both front squats for overhead squats.
The next day I did a mile run; my second of the season. Last week, I came in about 10:45. I was under 11:00 this time as well, but my time-keeping was off so I don't know exactly. My knee was a bit tender at first, but after about a 1/3 mile or so, it got warm and felt good. I'm still WAY over my best ever, sub-8:00 mile times, but this is just an acclimation period.
Pause Squats -
BarX10
95X5
135X3
185X3
225X2
255X2, 2, 2
Bench -
BarX20
95X5
135X3
155X2
185X1
155X15
Complex - 95X2, 2, 2, 2, 2
(Clean, Front Squat, Push-Press, Front Squat)
Next Day:
One-Mile Run - under 11:00
My knee was bothering me the last few days so I took time off from training. It was still feeling wonky, but I felt like it was time to get back in the gym and see what was what.
My plan for May has been to do three days of full body training in the gym with complexes as finishers, and two-three days of starting to ramp up conditioning now that the weather's better. I haven't done complexes in two or three years, so I wanted to take a week to try some stuff out.
My bench day programming seemed like a good place to start. With pause squats not having a bounce at the bottom, I knew I'd feel safer on them. Everything went well here.
On bench, I'm backing down to a lower section of my tiered programming for hitting 225, but with no back-off sets. 15 reps with 155 is actually my calculated target for 225, so that's kind of nice to have there even though I didn't quite make is to 225 in my last strength phase.
This complex had mixed results. I have zero Oly training, so I knew the cleans would be more like reverse-grip cheat curls and I'm fine with that. Going from front squat rack position into the press position was awkward, and getting the bar back to the floor after the 2nd front squat was REALLY awkward. Both were kind of rough on my wrists. I may ask one of the Oly guys at the gym for advice, or I may switch out one or both front squats for overhead squats.
The next day I did a mile run; my second of the season. Last week, I came in about 10:45. I was under 11:00 this time as well, but my time-keeping was off so I don't know exactly. My knee was a bit tender at first, but after about a 1/3 mile or so, it got warm and felt good. I'm still WAY over my best ever, sub-8:00 mile times, but this is just an acclimation period.
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