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frauls5015
Level 5

Join date: Jun 2011
Posts: 190

Sorry lol

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frauls5015
Level 5

Join date: Jun 2011
Posts: 190

So yeah any feedback would be great. Need to start uploading vids of my training tho!!

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frauls5015
Level 5

Join date: Jun 2011
Posts: 190

Update after about a week...

So the end of last week was kinda shitty for training. Felt all around burnt out, and was definitely lacking explosiveness. I ended up taking Sat, Sun, and Monday off from the gym (did a NC workout with some bands thrown in each day). Felt very refreshed (despite some of the booze) and after "re-activating" my nervous system on Tuesday, I feel back to normal and ready to kill it.

Unfortunately, my knee began bothering me again (tweaked it while doing some jumps) and have to adjust accordingly. All this shows me is that I need to be EVEN MORE intelectually involved, as I think this injury is exacerbated by insufficent glute activation during hip and knee extension.

Switched up my HFS to Power clean from the hang, TBD, and Push press (originally it was PP, TBD, then floor press). I'll see how it goes. Seems like my back might be getting too fatigued for this, may sub in a horizontal press for the power clean (I REALLY want to hit 225lbs on the push press soon). Looks like ill have to wait on the 225 power clean, as I've finally discovered that 'snap' at the hips and will take some getting used to.

Also, I've decided that I want to be able to dunk a basketball, and all this jumping and explosive lifting is definitely getting me there. I'm pretty close to this as well.

Still following a CBL-style of eating, but after peak week I have dropped my intake slightly. Hope to spur some more fat loss this time around, so I will be watching my diet a bit more closely.

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frauls5015
Level 5

Join date: Jun 2011
Posts: 190

FINALLY HIT 225 for PUSH PRESS!! And this was after a pretty shitty weekend training and nutrtion-wise. Had a Spike and Power Drive before my classes, then hit the gym a few hours later. Oh and one cap Alpha GPC 90 mins preworkout.

Went up easier than I thought too. I definitely need to work on "milking" my weights like CT said in the spill. I just really wanted to toss that weight over my head lol. Wasn't planning on going for any PRs either, but after assessing my first few sets I knew 225 was going up.

This weekend I was able to use my rings (went home for the weekend) and boy its a night and day difference in how my entire back feels. I really feel like the band work has woken up some sleeping muscle fibers in my upper back, as I am sore in places that I did not even know existed. And my abs are sore as hell. After using the rings for two days I can already notice the difference between conventional back and abdominal training vs. ring training. Much different effects on resting muscle tone. The feeling of constant tightness is friggen addicting, and I wish I had somewhere to hang these damn rings at school.

Still following CBL. I know it goes against lots of conventional wisdom, but skipping breakfast and holding the carbs off until night has been working wonders for me. I feel mentally clear each morning and love the feeling of lifting sans carbs for the morning. Still having trouble keeping the diet in check, as crazy weekends have me eating and drinking things that I probably shouldn't put into my body, lmao.

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frauls5015
Level 5

Join date: Jun 2011
Posts: 190

Nothing special about the rest of the week. After hitting 225 on push press i figured I needed to "de-load" so I did not go for any more PRs. I did keep up by improving explosiveness AMAP. Another thing I have been working on is the starting and catch position of each of my lifts. Toying around has allowed me to find the perfect starting positiion for max explosivenss, which I believe has jump started my progress.

Getting lean as hell on this CBL mixed with explosive lifting. Were it not for Friday night (went HAM, up til 4 am) I'd have some decent photos to post, but those will have to wait until after my workout today.

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Hip Scar
Level 100

Join date: Feb 2007
Posts: 1482

frauls5015 wrote:
FINALLY HIT 225 for PUSH PRESS!! And this was after a pretty shitty weekend training and nutrtion-wise. Had a Spike and Power Drive before my classes, then hit the gym a few hours later. Oh and one cap Alpha GPC 90 mins preworkout.

Went up easier than I thought too. I definitely need to work on "milking" my weights like CT said in the spill. I just really wanted to toss that weight over my head lol. Wasn't planning on going for any PRs either, but after assessing my first few sets I knew 225 was going up.

This weekend I was able to use my rings (went home for the weekend) and boy its a night and day difference in how my entire back feels. I really feel like the band work has woken up some sleeping muscle fibers in my upper back, as I am sore in places that I did not even know existed. And my abs are sore as hell. After using the rings for two days I can already notice the difference between conventional back and abdominal training vs. ring training. Much different effects on resting muscle tone. The feeling of constant tightness is friggen addicting, and I wish I had somewhere to hang these damn rings at school.

Still following CBL. I know it goes against lots of conventional wisdom, but skipping breakfast and holding the carbs off until night has been working wonders for me. I feel mentally clear each morning and love the feeling of lifting sans carbs for the morning. Still having trouble keeping the diet in check, as crazy weekends have me eating and drinking things that I probably shouldn't put into my body, lmao.


Nice PR!! Very awesome that you are getting in the ring time. Keep up the good work.

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frauls5015
Level 5

Join date: Jun 2011
Posts: 190

I really need to keep up with this log. Hoping BC helps me do that haha.

Day 4 on BC. Really just want to explore the cumulative effects of it, so I will do 5 days straight then see what happens.

Anyways, so far I have noticed it is much, MUCH easier to concentrate on the task at hand. I noticed this first, probably because I had a shitload of work to do the first day I took it. Much less mental fatigue, less prone to distractions and what not. SO definitely lived up to that expectation.

The other major benefit I was looking for was the decrease in social anxiety/confidence boost. For the most part, I am comfortable around various groups of people. But the increased confidence was defintely noticeable. More assertive, yet not to the point where I sound like an a-hole.

As a Teahcer's Assistant in Anat. & Physiology, I need to know my shit. Not only do students put their confidence in me, I must also make it easier to understand. BC definitely helped with this. I am the type of person who, when something makes sense to me, has trouble communicatiing the point in an easy-to-understand way. With BC, I think much more clearly AND quickly, which definitely helps in these teaching sessions, as well as interaction with others in general.

Third major effect I noticed was the fact that my mind has become much more receptive to new information. Like I crave to learn, regardless of whther or not I had been previously interested in the subject. My take is that maybe this is how the brain is supposed to function. Constantly creating new neural connections, strenghtening the connections that are beneficial, weakening those that are detrimental (for example, I am very rarely in a bad mood while on BC). Out with the old, in with the new, keeping things fresh.

Also, I feel BC has really augmented my MMC. It is much easier to concentrate on feeling the muscles. Similarly, I noticed it is much easier to find that 'groove' when doing compound movements. For example, I usually have to think HARD about keeping my back tight during pressing, or firing the glutes during a squat to keep my knees from caving in. With BC, its just natural.

The result of all these? BETTER PERFORMANCE, BETTER QUALITY OF LIFE. I love this shit lmao.

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frauls5015
Level 5

Join date: Jun 2011
Posts: 190

Monday, April 09, 2012
1)UPPER BODY*
a) Overhead power hold
i) 3 sets x 3 sec count, Bar weight ? mobilize/activate
ii) 7 sets x 3 sec count**, 115lbs
b) Bench Press from Pins
i) 7 sets, 3 reps, 165lbs. ---Felt really explosive. Finally found out how to keep my back properly contracted to stabilize the scapulae, really makes a difference in how the movement feels and the ability to be explosive.

c) Vertical Jumps
i) Done between sets of bench pressing (8 total)
2)GLUTES***
a) BW Glute bridge
i) 1 sets x 5 reps ? 3 sec count at top
b) BW Leg Abductions
i) 1 set x 10 reps per leg ? 3 sec count at top

*Working on moving to push jerks with the proper catch position. Still don?t have the mobility/flexibility to get the overhead hold on command. Getting much better though.

**Stuck to overhead holds, because I really want to make sure I can drill this position every time before I start with dynamic overhead movements.

*** Need to keep in mind that my entire lower body has to stay tight. Tough for me to keep the glutes properly contracted during lower and upper body movements. Following Bret Contreras? program to ?discover? my glutes. I have pretty tight hamstrings (either from glute inactivity or adaptive shortening) and I will be doing lots of mobility and flexibility work (thanks Michael Ranfone) for this problem on top of the glute activation stuff.

Random Notes:
So I realized I SUCK at keeping a log. Lots of thinking (Brain Candy) has motivated me to keep this up. Definitely want to start the summer shred soon, especially after the binge that went on this Easter Sunday. Guess you could call it my Easter Resolution? Haha

Also want to say that Synergy's comments about 'being in the zone' for the entire workout came true for me today. Looked at the clock when I got to the gym, and with the blink of an eye I had finished. Cool shit going on here.

Finally, after reviewing and reviewing Synergy's comments in emenef's log about vertical jumps, I am practicing hard to mske sure I am violently throwing my arms down and back up. Definitely felt the increase in hip and ankle extension. My hang time may have decreased a bit, but my jumps feel much more natural (and explosive) than before. Thanks for the tips Syn.

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frauls5015
Level 5

Join date: Jun 2011
Posts: 190

Tuesday, April 10, 2012
1)MOBILITY / ACTIVATION
a) Split stance mobility
b) Deep squats (goblet squats?)
c) Hamstring Mobility
2)LOWER BODY*
a) Power Clean from Hang
i) 5 sets x 1 rep ?135-185 (bad) ? Really wasn?t feeling these today. Definitely too much thinking, not enough lifting.
b) Trap Bar Deads
i) 3 sets x 3 reps ? 185 ? Quit early
c) Vertical Jumps (staggered throughout the workout, 12 total)
3)Shit load of mobility stuff (same exercises as above)

*New goal as of today: Get my damn hamstrings to lengthen/loosen. Feels like every explosive movement I try to do is inhibited by my hammies. Can't get the glutes to fire properly, definitely feel my pelvis tuck under when flexing my hip even a little bit, and I feel it is REALLY holding me back. This got in my head right from the get go and it definitely threw me off for the entire workout. Quit early on my main lifts because I was so mentally out of it, and did a bunch of mobility work at the end.

Despite doing this mobility/flexibilty stuff, I still felt really tight , which leads me to believe that my hammies have adaptively shortened (spend a lot of time in the "desk position with my knees flexed and legs together, AKA tight adductors as well). Really want to adress this problem ASAP so I can continue on with some major gains.

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frauls5015
Level 5

Join date: Jun 2011
Posts: 190

Wednesday, April 11, 2012
1)MOBILITY/ACTIVATION
a) Shoulders/upper back
b) Glute Activation
c) Hamstring PNF stretch
2)BACK
a) Neutral grip pull-ups
i) 5 sets x 3 reps, solid squeeze at top, never let performance go down
3)JUMPS
a) 14 verticals, dispersed throughout workout

Wasn?t feeling it today. Kinda sore from all the hamstring stretching yesterday, and achy in random places. So I figured today was a good day to do some mobility work along with my jumps.

Random observation: My hamstring problem is exacerbated when RAPIDLY throwing my hips backward, i.e. in the case of the hang clean and during the dip phase of jumps. Going to refocus my cleans to cleans from pins, which will allow me to get my hips in the desired position before each rep. Hopefully as I continue activation techniques for my glutes, this ?protective mechanism? of tightening hamstrings will cease.

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frauls5015
Level 5

Join date: Jun 2011
Posts: 190

Friday, April 13, 2012
1. MOBILITY/ACTIVATION
a. Did a few sets of upper and lower body stuff (mostly upper and lower external rotator stuff)
b. Overhead holds*
2. UPPER BODY
a. Push Press **
i. 5 sets x 1 rep @ 135 lbs
b. Bench From Pins
i. 7 sets of 1 rep @165 lbs
3. JUMPS
a. Jumps done in between sets of pressing (~12 total)
Notes: need to start keeping track of my jumps/sets better. Felt so electric in the gym, and time went by so fast, I actually forgot to keep track of my jumps! Definitely ?in the zone? and felt great. I really enjoy the BC + Rhodiola combo. I think there may be a synergistic effect, but I will continue to experiment.
*Done pretty much to warm up/activate the shoulder region. Tried to do a few sets of heavy power holds at the end, but my power rack does not go high enough (have to squat Much closer to parallel to get under the bar with locked arms. Mobility sucks, especially when trying to assume the overhead squat position. NEED TO WORK ON THIS!!
**Getting better at the overhead hold, especially on the transition from the shoulder shelf to the catch position. Working really hard at getting proficient at this so I can start using some heavy weights.

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frauls5015
Level 5

Join date: Jun 2011
Posts: 190

Monday, April 16 2012

1.Mobility/Activation*
2.LOWER BODY
a. High Pull from blocks**
i. 7 sets x 3 reps @ 95lbs
b. TBD
i. 7 sets x 1 rep @ 185
3.Vertical Jumps
a. Done between sets of pressing (14 total)
4.GLUTES***
a. Weighted DB Glute Bridges
i. 3sets x 5 reps w/ 40 lb DB
b. Cable External Rotations/Leg Drive
i. 1 x 5 @ 15 lbs
ii. 3 x 5 @25 lbs

*I think my glutes really are the problem, not my hamstrings. I kinda came to this conclusion through experimenting with eccentric speeds. I think the mobility work is definitely making a difference.

Today I REALLY got deep into my split legged squat stretch (whatever you want to call it, but it?s much like the extreme range split squat discussed in one of CT?s NC videos) and felt my hip flexors stretch a TON. Definitely want to work on these guys more and see if that loosens up my hammies.

**Decided to drop the cleans for awhile and really focus on fully extending my body, figured the high pull is the best option for this. I noticed that when I come to the full extension power hold, my glutes (of course) were not fully contracted, so I really worked on reaching that extension with fully contracted glutes. Loved these btw, will continue with them.

***Beginning to do some weighted glute work discussed in Bret Contreras?s "Dispelling the Glute Myth" article. Felt the weighted glute bridges much more than the unweighted version (lazy glutes that may be causing my hamstrings to take over until a heavier weight "forces" the glutes to fire) and will continue doing these 2-3 times per week.

Also, the External Rotations with weight made me feel muscle fibers that I have never felt before in my glutes (upper fibers). This makes sense; my glutes are VERY inactive in externally rotating my leg. Will also continue with these for a couple weeks.

Rando Note: Still keeping the Brain Candy and Rhodiola combo, loving it.

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frauls5015
Level 5

Join date: Jun 2011
Posts: 190

Tuesday, April 17, 2012
1.Mobility/Activation
2.UPPER BODY
a. Overhead Power Holds*
i. 7 sets, 5-6 seconds per hold, 95lb
b. Bench from Pins
i. 7 sets x 3 reps x 165**
3. Vertical Jumps
a. Between sets of holds and sets of pressing (14 total)

*I started off with the overhead hold just to warm up/activate my shoulder region, but was getting a great feeling so I stuck to them for my working sets. I only had 95 lbs there, but it just felt right so I stuck with them for the last few sets.

** Iffy on these. Couldn?t figure out what I was doing wrong until the last couple sets (which were by far the smoothest and most explosive). I Had been setting the bar too low, causing my forearms to be less vertical.

Also, my pressing muscles were not completely relaxed before each rep (subconscious, NEED TO REMEMBER THIS) which also led to the substandard feel.

Random notes:
Jumps were shitty until maybe the 4th or 5th, definitely slow to get activated today (lack of sleep?)

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frauls5015
Level 5

Join date: Jun 2011
Posts: 190

Wednesday April 18, 2012
1.Mobility/activation
a. Still focusing on opening up the hips
b. 3 vertical jumps to ?wake up?
2.Explosive Circuit
a. Power High Pull
i. 5 sets of 3 reps, focusing on full extension and a hard glute contraction.
b. Vertical Jumps
i. 6 total, done between sets of High Pull
3.Glutes
a. Cable external rotations*
i. 3 sets of 5 reps per side, 20lbs
b. Dumbbell Glute Bridge
i. 3 sets, 5 reps, 40lbs, focus on strong squeeze at top

*I let my mind slip a little and wasn?t doing these properly (not rotating my torso, simply pushing off the back foot) but corrected once I realized what I was doing. I knew something was off right from the get go though; hence the drop in weight from 25 lbs to 20 lbs.

Random Notes:
Didn?t do much work today, tons of people at the gym. Just made sure to get my glute stuff in and explosive jumps/extensions. I really like the feel of the High Pull, definitely showed me how little I was extending when doing cleans.

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frauls5015
Level 5

Join date: Jun 2011
Posts: 190

Monday, April 23, 2012 ? upper body, Bench focus
1. Mob/activation
2. Upper body
a. Push Press
i. 7 sets, 2-3 reps, 115 lbs *
b. Bench from pins
i. 3 sets of 3 reps at 155
ii. 3 sets of 2 at 165
iii. 1 rep at 175
3. Vertical jumps
a. Done between sets of pressing, 12 total

*Getting much better at catching the bar in the correct overhead position. Haven?t felt my upper back/lats light up like they did today. After the second set I actually had to decrease the number of reps to 2 per set so I wasn?t sacrificing form.

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frauls5015
Level 5

Join date: Jun 2011
Posts: 190

Tuesday, April 24, 2012 ? Lower body, Clean focus
1. Mob/act
2. Lower body
a. Cleans/High pulls*
i. 7 sets, 1 rep each, 115-135
b. TBD
i. 5 sets, 1 rep
3. Vertical Jumps
a. Done between sets of pulls, 10 total

*Wanted to start transitioning into cleans today after switching to high pulls for most of last week. Felt good, but then I decided to up the weight to 135. And continue with the high pull (I?m addicted to that feeling of full extension). The first two reps with 135 felt good, but definitely saw a decline in explosiveness/smoothness of the movement and actually tweaked something minor in my lower back. Not sure if this was due to decreased rest times between sets or my lazy glutes, but I definitely need to be more involved next session. More glute activation stuff to be done tomorrow.

Note to self:
I need to sit down and plan out the next couple weeks. Definitely been going in without a solid gameplan, which allows my mind to wander and not focus properly (trying to do too much at once!)

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frauls5015
Level 5

Join date: Jun 2011
Posts: 190

Wednesday, April 25 2012
1. Mob./act.
2. HOLDS
a. Pelvic Power Hold, clean grip
i. 5 sets, 5-6 seconds per rep*
b. Extension power hold, clean grip
i. 5 sets, 5-6 seconds per rep*
3. Vertical Jumps
a. Done between sets of holds, 9 total

*Basically held these positions until I started to lose perfect form (i.e. if I started trembling I would stop the set) or until I felt tension decrease in the target muscles.

Random Notes:

Quick workout today. Went in feeling kind of groggy and unfocused, though the holds and jumps immediately helped with that. Definitely wasn?t firing on all cylinders though, so I did not do any strength movements. I could tell I was off when I started feeling tired and mentally fatigued a couple hours after training (usually feel great for the rest of the day). Ate a little more tonight to try and bolster recovery.

I also want to work on the transitions from position 1 -2 and 2-3. I will dedicate my 6th workout day to these transitions, which will hopefully carry over to my main lifts.

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frauls5015
Level 5

Join date: Jun 2011
Posts: 190

Took a few days off, Thursday anf Friday were "weak point" training and jumps, not much going on there. Saturday was a complete day off. Here's Sunday:

Sunday, April 29, 2012
1.Mobility/activation
2.Vertical Jumps
a. 5 total, done before strength lifts
3.Upper Body ? Bench Focus
a. Bench Press from pins
i. 6 sets ? 1,1,2,2,3,3 ? 165lbs
ii.Rest Pause ? 5 reps* - 155 lbs
iii. 2 sets overhead hold during ?feel? sets
4. Complex
a. Push press
i. 5 sets, 1 rep, 135lbs
b. Chest Roll
i. 5 sets, 2 reps, solid squeeze at top
c. TBD**
i. 5 sets, 1 rep, 185lbs

*Experimented with rest-pause on the last sets of bench from pins. Interestingly the fifth rep was the smoothest and most explosive by far. I will continue to do this on the last set of the main lift for the day to get some more volume in for that movement pattern. The short rest periods seem to be a good way to tip the scale in favor of activation over fatigue for each rep.

**Attempting to get more hip extension, as I do not think I had enough previously.

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frauls5015
Level 5

Join date: Jun 2011
Posts: 190

Monday, April 30, 2012
1. Mobility/activation
2. Vertical Jumps
a. 5sets, 1 jump each, done before strength work
3. Lower Body ? Trap Bar Focus
a. TBD
i. 2 sets, 3 reps, 185
ii. 2 sets, 2 reps, 185
iii. 2 sets, 1 rep, 205
iv. 2 sets, 1 rep, 225 (last rep felt slower so I stopped here)
v. 1 set, 2 reps, 185 (maintain explosiveness on last set)
b. Single leg work
i. Single Leg 45o back extension
1. 3 sets, 3 reps, bodyweight (squeeze at top for a second)
4. Upper Body
a. BTN Push Press, wide grip
i. 7 sets, 2 reps, 95 lb (2 sec squeeze at top, focus on external rotation and flaring lats)*

*Getting much better at transitioning into the catch position. Also increased shoulder mobility allowed me to get that forward trunk bending for the first time today, and as a result I could feel improvement in lat activation.

Random Note:
I might start adding in overhead squat pattern into my mobility stuff. Ideally, I would like to get a full rep of the overhead squat with perfect technique soon (I feel this is a good amount of mobility, and enough for the Olympic lifts and holds at least).

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frauls5015
Level 5

Join date: Jun 2011
Posts: 190

Tuesday, May 1

1. Mob/act.
2. Vertical Jumps (5)
3. Lower Body ? Snatch focus
a. Snatch from the high hang
i. 6 sets, 2 reps, 85lb
ii. 2 sets, 1 rep, 95 lb
4. Complex
a. Pelvic Hold transition to Extension Hold
i. 3 sets, 2 reps, for FEEL
b. Push Jerk w/ Overhead Hold
i. 3 sets, 135 lb
c. Chest Roll Up
i. 3 sets, 2 reps, strong squeeze and hold
d. Front Squat*
i. 3 sets, 3 reps, 95 lb

*Haven?t tried these in probably a year. Mobility is much improved at the hip and shoulder complex (especially hip) so I tried it out. Couldn?t get ATG, but I am satisfied with hitting at least parallel. Will continue working the front squat to bring up some quads.

Really liking the complex set up at the end. It really allows me to focus on technique in the main lift while at the same time allowing me to assess the weak point I the lift and subsequently work on it. I keep leaving the gym wanting to do more, which is awesome but also sad (lol). Guess that means I?m doing something right.

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frauls5015
Level 5

Join date: Jun 2011
Posts: 190

May 2, 2012 Double Session (finals week)

Morning Lift:

1. Mob/act
2. Weighted jumps*
a. 5 x 1 done before strength lift
3. Clean Focus
a. Clean from Pins (high)
i. 7 sets, 1 rep, 135 lb
ii. 2 sets, 3 reps Rest-Pause style
b. Complex
i. Front Squat/Overhead hold combo**
1. 3 sets, 5 reps, 95 lb
ii. Chest Roll
1. 3 sets, 2 reps, solid squeeze***
iii. Vert. Jumps
1. 3 x 1

*Used Trap bar with 10lb bumper plates, good explosion but probably won?t do these again soon

**Mainly to work on mobility. I was trying to hold the bottom position and ?force? my hips back while maintaining an arch in my lower back. Hurts a bit but feels good to get that long lost mobility back, slowly but surely. Overhead hold was thrown in for some external rotator work.

***Wasn?t feeling these as much as the last couple times. Need to give my upper back a little bit of a rest, at least from direct work.

Afternoon session:

1. Mob/Act
2. Push Press
a. 2 x 1 w/ 135, 2 second hold
b. 3x2 w/ 135, 2 sec hold
3. Power Clean, from Hang
a. 5 sets, 1 rep, 135 lb
4. Vertical Jumps thrown in randomly, 7 total in this session

Random Notes:
Was literally looking for an excuse to lift again today. Felt great on the push press to overhead hold combo, I feel I am getting much better at explosively transitioning. Cleans felt very explosive also. I hope the fact that the second session went easier than planned does not mean a decrease in performance tomorrow. Will update.

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frauls5015
Level 5

Join date: Jun 2011
Posts: 190

Thursday, May 03, 2012

1. Mobility/activation
2. Upper body ? Jerk focus
a. Jerk ? Wave Loading (2)*
i. 3 x 135, 2 x 145, 1 x 155
ii. 3 x 145, 2 x 155, 1 x 165**
iii. 1 x 135 (explosive purposes)
b. Complex
i. Overhead Hold
1. 2 x 5 sec. Intermediate grip
2. 1 x 5 sec. Clean Grip
ii. Vertical Jumps***
1. 3 x 1
iii. Front Squat/Mobility
1. 3 x 3 x 95****

*Focus on keeping the dip phase as rapid as possible to get the most turnaround from the bottom. Full extension, with a solid squeeze/hold with each rep.

**165lbs was not as smooth, so I stopped the wave loading. NEED TO MAINTAIN EXPLOSIVENESS AND SMOOTHNESS WITH HEAVY WEIGHTS. I believe it was a psychological factor, but 165 did not go up as easy as planned. Therefore I did one rep of 135 to get that groove back.

***For some reason the jumps felt perfect today. Felt very light, and the triple extension was happening smoothly and explosively, and I was getting good hip and ankle extension

****Pretty much did each rep smoothly and under control. I tried to get deep while maintaining an upright torso angle and lower back arch. At the bottom of each rep I tried to anteriorly rotate my pelvis and ?sink? into a deep squat with my hips. Felt the hip flexors get a nice stretch too.

Random Notes:
Got my shipment of BC. Perhaps this is why those jumps felt so perfect? Also, I keep leaving the gym wanting more, which I think is the key to feeling great after the workouts.

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frauls5015
Level 5

Join date: Jun 2011
Posts: 190

Friday, May 04, 2012*

1. Mob/Act
2. Clean Focus
a. Clean, from Power Position (torso upright, knees/hips bent)
i. 10 x 1 x 135lb
b. Snatch, from power position, overhead hold for 2 sec
i. 5 x 2 w/ 65lb
c. Front Squat into Jerk
i. 3 x 2, ramp ? 95, 115, 135 (started fatiguing here and stopped the workout)

*Did some jumps after taking my brain candy in the AM (I believe 7 total) and didn?t feel like I needed them during the lift today.

Random Notes:

I am getting much better at the catch position, but definitely need to work on keeping the bar close while explosively extending the hips. I can feel some soreness in the wrong places in my shoulder (where the tendon slips underneath the acromioclavicular notch). To me, this indicates I am muscling the weight up too much and not actually catching the bar in the overhead position. So two things: 1) more explosive in hip extension, and 2) Better shoulder mobility (even though I have been working hard at it, I am still feeling restricted by my tight pecs [major and minor] and possibly the subclavius muscle?) I am going to start rolling the sh*t out of the anterior musculature when I get home next week.

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frauls5015
Level 5

Join date: Jun 2011
Posts: 190

Saturday, May 05, 2012

1. Mob/act
2. Vertical jumps
a. 3 x 1 (together with warm up sets of jerk)
3. Jerk focus
a. Jerk
i. Wave Loading
1. 3x95, 2x105, 1x115
2. 3x105, 2x115, 1x125
4. Complex
a. Overhead Power Hold
i. 3 holds, 5-6 sec each, 95lb
b. Chest Roll
i. 3 x 3, 2 sec hold at peak
c. Snatch from power position
i. 3 x 2 x bar*
5. Metabolic Complex ? 4 rounds
a. Clean from power position
i. 3x95, 2x115, 1x115, 1x135
b. Front Squat ? hold at bottom**
i. 1x95, 1x 95, 1x105, 1x135
c. BTN Snatch Grip Jerk
i. 3x95, 3x95, 3x95, 3x95

*Felt much more solid on these today. The key for me is to visualize ?screwing? my arms into the ceiling by externally rotating. Mush better feeling on the shoulders.

**Done to work on hip mobility and hip flexor flexibility, still got a nice pump in the quads tho.

Random Notes:

Decided to start metabolic complexes to get ready for summer. Though I felt somewhat fatigued during this complex, I did not allow my form to break down and actually felt fresh a few minutes after my last set. Will NOT let these complexes hurt my performance too much for the next day?s lift (i.e. will focus on different movement patterns each day to avoid overtraining).

Also, felt pretty groggy heading into the gym, but after a few sets I could tell I was in the zone. Hence the extra complex at the end of my lift. Took BC about a half hour before training with Alpha GPC and 2 Rhodiola, which may partially account for my increased energy levels. This is all despite me fucking up my carb backload yesterday, so I am very happy with today?s training.

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frauls5015
Level 5

Join date: Jun 2011
Posts: 190

Sunday, May 6 ? Double

1. AM
a. Mobility/activation
b. Wave Load
i. Bench from pins
1. 3x135, 2x145, 1x155
2. 3x145, 2x155, 1x165
3. 3x155, 2x165, 1x175
4. 3x165, 2x175, 1x185, 1x185*
c. HFS
i. Snatch from Power Position
1. 7 sets, 2 reps, bar weight
2. PM
a. Mobility/activation
b. Strength Lift ? Deadlift focus
i. Singles, ramped from 135 to 275 in about seven sets
c. Power Complex
i. Clean, from power position
1. 5 Doubles, 95 lb
ii. Chest roll
1. 5 sets, 2 reps with a squeeze
iii. BTN Snatch Grip Jerk
1. 5 doubles, 95lbs
iv. Clean from Power Position
1. 5 singles, bar weight

Note: Roughly 10 jumps, split into 2 sessions of 5 before each training session.

*PR, never hit 185 as explosively as today. The first rep I was not 100% focused and did not keep my back as tight as possible. So I waited and did another rep, which went up perfectly. Haven?t benched in about a week either, which is a good sign.

Random:
Reaching the point where the violent hip snap is second nature. Now need to focus on keeping the bar close to the body while exploding with the hips.

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