ohjoshua Posted February 15, 2007 Author Report Share Posted February 15, 2007 LAT ATTACK!2 warm up sets of 80lb lat pull downs, 10 reps each.CLOSE GRIP CHIN UPS12*bw (failure 12)10*bw (failure 10)-super set.wide grip chin ups + wide grip lat pull downs5*bw (f4) + 6*120lb (f4)-super set.close grip chin ups + close grip lat pull downs5*(f5 very slow!) + 8*120lb (f7)-assited.WIDE GRIP PULL UPS*10-assitedCLOSE GRIP CHIN UPS*12PULL UPS ON THE LAT PULL DOWN CORD*6 (f2) Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 16, 2007 Author Report Share Posted February 16, 2007 16/02/07AMOlympic lift day.bw squats *15Snatches (most power snatches, I have an ok pull but weak low squat recovery)bar*540kg*550kg*150kg*362.6kg- 2 misses.Clean + Jerk (tried to go right down)42.kg*1 + 2 jerks52.6*152.6*362.6kg*162.6kg*342.6*1, 3, 3, 1Over head squats42.6kg*242.6kg Clean + Jerk + OH squats*242.6kg C+J + OHS*5High pulls42.6*4 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 16, 2007 Author Report Share Posted February 16, 2007 NZIS fitness test16/02/07PMVertical reach(standing): 2.49cmVertical reach (Jumping): 3.45cmVertical Jump: 96cmBest in course Standing horizontal jump: 2.32cm Best in course 30m Sprint: 5.5 secRubish :? Cone course: 15.69 secOk... :shifty: Beep Test: Level 8-1Was already quite tired.-We will be tested on these again in a few months... Will be interesting to watch the improvements. Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted February 17, 2007 Report Share Posted February 17, 2007 NZIS fitness test16/02/07PMVertical reach(standing): 2.49cmVertical reach (Jumping): 3.45cmVertical Jump: 96cmBest in course Standing horizontal jump: 2.32cm Best in course 30m Sprint: 5.5 secRubish :? Cone course: 15.69 secOk... :shifty: Beep Test: Level 8-1Was already quite tired.-We will be tested on these again in a few months... Will be interesting to watch the improvements.Are you doing the 6 month PT course? Thats pretty sad having the beep test at the end! :shock: Quote Link to comment Share on other sites More sharing options...
Mephistopheles Posted February 18, 2007 Report Share Posted February 18, 2007 How did you manage to do clean and jerk + OHS immediately after? Are you using split jerk, power jerk or squat jerk? I suppose you can do power jerk or squat jerk then proceed to OHS straight after. But OHS ATG with clean (close) grip is pretty hard, it require a lot of shoulder flexibility and core stability, I can't do them properly (yet). Your snatch result is quite good compared to your CJ, and you deadlift is very good :grin: . I imagine you have long arms ? Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 18, 2007 Author Report Share Posted February 18, 2007 I have comparitvely good upper body strengh esp in my core and weak legs.I didnt want to go any heaver on the C+J because im just learning.I was doing power snatches and I have a good high pull, so I didnt have to go very low. Luckly my regular dead lift has a shrug at the top and is done with double over hand grip.I do split C+J then once my feet are together I do over head squats( im trying to bring up my leg strength). And remember only OH squating just over 40kg so its not very heavy.Oh and I got DOMS in my shoulders,upper glutes, quads and traps. In my opinon a very efficent workout in terms of growth. Go OL, you guys who are good at it you rule. Quote Link to comment Share on other sites More sharing options...
Mephistopheles Posted February 19, 2007 Report Share Posted February 19, 2007 It's good to see you give OL a go I am sure you will get good at it very soon. :clap: IMO OHS is a really good overall conditioning exercise, it also utilise some of the mid-back muscles that never get used during conventional back training. personally I do not try to shrug the bar upward ( and i don't fully extend my legs either) , i keep my upper body rigid, and it helps to transfer the power to the bar. Then I try to "shrug" myself underneath the bar forcefully to minimise the time during the unsupported squat under phase , which mean less bar drop, thus maximise the efficiency. Although its quite difficult to put all these into action all the same time. I have been watching many weightlifting video, and I always assumed that i need use the trap muscle to shrug the bar up, raise on toes, lift the bar as high as possible, until I read a sports science research paper from the USSR that shined some light on this. Things may not be what they seems to be aye........ :shock: keep it up :rockout: Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 19, 2007 Author Report Share Posted February 19, 2007 Yeah some samoan guy was telling me to pull under, not just high pull then duck under.IMO means?FAST CHEST DAY.FLAT BB BP50kg*1050kg*1070kg*875kg*7 (f6)70kg*8 (f8 )DECLINE BB BP60kg*14 (f13)65kg*10 (f9)60kg*12 (f12)Incline BB BP60kg*3 (f2)40kg*8 + 20kg*10 40kg*6 + 20kg*1040kg*8 (f7)Done in under 40min Quote Link to comment Share on other sites More sharing options...
I_lift Posted February 19, 2007 Report Share Posted February 19, 2007 IMO = In My Opinion.......I think.Keep up the good work mate Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 19, 2007 Author Report Share Posted February 19, 2007 Tuesday 20/02/07ROW DAYFLAT DB ROW17.5kg*1027.5kg*532.5kg*537.5kg*3 42.5kg*2 (f2)35kg*6 (f6)INCLINE DB ROW30kg*8 (f8 )30kg*9 + TP forces down final negative (f7)30kg*9 + TP negative (f7)CLOSE GRIP SEATED CABLE ROW-drop set.150lb*8 (f6) + 120lb*5 (f4) + 75lb*12 (f10) good fun work out. Quote Link to comment Share on other sites More sharing options...
deegee Posted February 20, 2007 Report Share Posted February 20, 2007 Good quick workout there. Wish I could trim back my workouts a bit but I just dont seem to get results if they are too short. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 20, 2007 Author Report Share Posted February 20, 2007 Good quick workout there. Wish I could trim back my workouts a bit but I just dont seem to get results if they are too short.Yeah it was quick.... But keep in mind I split my back workouts into 3 days... - row day (back depth) - chin up day ( lats/back width)-deadshurg day (spinal erectors, upper glutes and traps)If I tried to do them all at once I would take a lot longer. deegee, do you have pics on this site? I cant find them any where... Quote Link to comment Share on other sites More sharing options...
deegee Posted February 20, 2007 Report Share Posted February 20, 2007 I have split many of my workouts to cover 2 days a week at the moment.(I am too shy to post pics and would have to blur them to cover tattoo's and they would be a mess, one day though.) Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 20, 2007 Author Report Share Posted February 20, 2007 NZIS fitness test16/02/07PMVertical reach(standing): 2.49cmVertical reach (Jumping): 3.45cmVertical Jump: 96cmBest in course Standing horizontal jump: 2.32cm Best in course 30m Sprint: 5.5 secRubish :? Cone course: 15.69 secOk... :shifty: Beep Test: Level 8-1Was already quite tired.-We will be tested on these again in a few months... Will be interesting to watch the improvements.Are you doing the 6 month PT course? Thats pretty sad having the beep test at the end! :shock:yeah im doing to 6 month PT course. It finishes in August, I like it so far. Quote Link to comment Share on other sites More sharing options...
Mephistopheles Posted February 20, 2007 Report Share Posted February 20, 2007 I see you go to failure to most of your working sets. Do you get much DOMS? What's the recovery like? Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 20, 2007 Author Report Share Posted February 20, 2007 I see you go to failure to most of your working sets. Do you get much DOMS? What's the recovery like?Yes I like to train to failure and past failure (spotted) and yes I get DOMS 95% of the time after I train. If I get DOMS I consider the workout sucessful, recovery is 3-8 days and then I train that part again. I dont plan my work outs by the day (eg shoulders thursday, triceps friday) I just work out which every parts are fresh and DOMS free.How about you?Tuesday 21/02/07 PMUpper legs/lower glutes-training this afternoon with no spotter.ATG SQUATS (olympic squats)20*bar7*60kg 6 1/2 *60kg (failed on my 7th concentric motion)6 1/2 *60kg ( " " )HANG CLEAN (from the saftey bars of the squat racks.)2*60kgSQUATS (power lifter squats)80kg*580kg*3LEG PRESS (for these when i completely fail i self spot with my hands on knees to complete the rep)120kg*6 (f6)120kg*4 (f4)90kg*9 (f9)done.I did two workouts tuesday as I prob wont have time today. :nod: Quote Link to comment Share on other sites More sharing options...
Mephistopheles Posted February 21, 2007 Report Share Posted February 21, 2007 I don't train to failure on any exercises. I keep my reps low, 1-3 per set, the exception is on Romanian deadlift , calves, and arms, which i do up to 10 reps per set. So usually I get a little DOMS on hamstrings , lower back and calve muscles. By keeping the reps low, I don't get "pumped" during the training session, which helps to maintain maximum power and technique during the workout. I stop training if my muscles are getting pumped too much. For example, I start with 10 sets of 2rep on clean and jerk, then I do 5 sets of 3 snatch pulls, now my lower back and quad is getting a little pumped up. So i stop and rest for a while (say 10-15 minutes), then I would move on to squats. If I am having a really bad day and getting pumped up during clean and jerk, I will stop and do squats and go home. Generally I try to avoid DOMS, a little bit is OK, this way I can recover quicker and hit it again. Every training session have some kind of OL movement, and/or squat. So i guess every muscle gets at least trained 3 times per week, legs and posterior train get trained every time i go to the gym. If I am get DOMS for several days in a row, then I will take a couple of days off from training and adjust my program a little bit. I suppose I training methods are very different compared to yours. I have got to admit I missed the pumped feeling though :oops: Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted February 21, 2007 Report Share Posted February 21, 2007 ATG SQUATS (olympic squats)20*bar7*60kg 6 1/2 *60kg (failed on my 7th concentric motion)6 1/2 *60kg ( " " )HANG CLEAN (from the saftey bars of the squat racks.)2*60kgSQUATS (power lifter squats)80kg*580kg*3Nice lifting there josh :grin: Quote Link to comment Share on other sites More sharing options...
Mephistopheles Posted February 22, 2007 Report Share Posted February 22, 2007 Good job on the hang cleans, consider you squat 60kg for 6 reps :grin: Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 22, 2007 Author Report Share Posted February 22, 2007 I never said I had a good squat, im just a beginer. :cry: Thursday 22/02/07TricepsClose grip BPbar*2050kg*970kg*5 (f5)70kg*5 (f4)60kg*7 (f7)55kg*7 (f7)50kg*9 (f9)Skull crushers Ez bar. (I only count weight of plates)20kg*825kg*6 (f5)20kg*8 (f7) + TP neg20kg*8 (f7) + TP neg-super set. Close grip dips + skull crushers8*assited + 20kg*5 (f2)20kg*6 (f6) 5*assited Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 22, 2007 Author Report Share Posted February 22, 2007 AB and CALF DAYFriday 23/02/07Reverse deadlift day (cables)72lb*10108lb*8144lb*5 168lb*3 (i had 20kg tied around my waist)156lb*4 (20kg tied)144lb*6120lb*8108lb*12Standing Calf raises(in squat rack on block)bar*1540kg*1070kg*870kg*1040kg*15Standing Claf raises(in smith machine on block)50kg*1270kg*8Reverse deadlifts (cables)108lb*8Could really feel my abbs on the reverse deadlifts, I cant wait for tomorrow . Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted February 23, 2007 Report Share Posted February 23, 2007 Reverse deadlift day (cables)72lb*10108lb*8144lb*5 168lb*3 (i had 20kg tied around my waist)156lb*4 (20kg tied)144lb*6120lb*8108lb*12I'm having trouble imagining what a reverse deadlift is with cables.. is that when you face away from the machine and pull up the cable between the legs? Geez, hope that makes sense :? Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 24, 2007 Author Report Share Posted February 24, 2007 Reverse deadlift day (cables)72lb*10108lb*8144lb*5 168lb*3 (i had 20kg tied around my waist)156lb*4 (20kg tied)144lb*6120lb*8108lb*12I'm having trouble imagining what a reverse deadlift is with cables.. is that when you face away from the machine and pull up the cable between the legs? Geez, hope that makes sense :?I face the cables (cables are set on upward pull) I have to use 2 stacks to get enough resitance.Start position: standing upright with the cables held down with straight arms just below hip (same as the end position with a regular deadlift).Motion: hips are pulled back and abbs held tight as body weight (plus attached weight) is lent forward onto the resitance. The back remains straight throughout the motion.Mid point: squated down, still straight arms hands approx 20cm from ground.This exercise is to the abbs what the deadlift is to the lower back . Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted February 24, 2007 Report Share Posted February 24, 2007 Ohhhhhh... I can see it now lol. Thanks :grin: Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 26, 2007 Author Report Share Posted February 26, 2007 Monday 26/02/077.25AM - 8.05AMOL'sSnatchbar*5C+J 42.6kg*3Snatch 42.6kg*3 (missed second)C+J52.5kg*3Snatch52.9kg*3 (missed last 2)C+J72.9kg*1,1 (missed second jerk) PB52.9kg*5Snatch 42.6kg*542.6kg*4 (missed 1st and last)-done.....I think I tweaked my back a little somewhere... Will give OL's a rest untill I can get proper instruction. Quote Link to comment Share on other sites More sharing options...
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