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Thread: Creation of a explosive Mofo!

  1. #76
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    Wednesday 25th September - 25/9/02 - HST Phase - Day 3 of 9

    Wednesday 25th September - 25/9/02 - HST Phase - Day 3 of 9

    Wow no DOMS at all from yesterdays sprint session....!!
    Ok some slight dull aches in the lower back, glutes and hamstrings, lower leg tendons and claf, but no real heavy DOMS.
    Very intersting - this tells me that my selection of exercises in my training is working well at targeting the right msucles in the right range of motion.

    Workout time - 1 hour 15mins

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches, plus overhead squats .

    Workout

    Tempo where applicable 3020 - Rest about 2-3mins


    Clean grip Hang Power Snatch 45x5, 65x5

    Hang Power Clean 45x5, 65x5, 115x5,
    155x5 WOot New PR!!

    Jump Power Clean 135x5

    Either the basketball or the Sprints are really helping my Hang cleans! Plus my form is much betetr now, geting maximal power transfer to the bar.

    Full High Bar Olympic Squat
    warmup BWx10, 45x10, 135x8,
    195lbs 2x6

    Peterson Stepups
    2kg dumbells in each hand 8 reps each leg

    Bent Knee Stiff Legged Deadlift
    warmup 45x10
    145x10

    70 Degree Bent Over Row
    warmup 45x10, 95x6
    165x7

    30 degree Incline Dumbell bench press
    warmup 4kgx10, 30lbx6
    55x7

    Weighted Shoulder Width Chins on a Power Rack - partial grip
    1kg dumbell x 6

    Bench Press
    warmup 45x10
    135x7

    Clean Grip Width Upright Row
    warmup 45x10
    75x6

    Overhead Press
    75x6

    Hanging leg raise - bent knee
    BWx8

    Dumbell Curl
    warmup 3kgx10
    8kgx10

    Dual Dumbell Decline Tricep Extension
    warmup 3kgx10
    8kgx10

  2. #77
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    Well HST principles are definitely sound. Bodyweight is on the rise after the first week, despite all the BBall and sprintining I've been doing. I deifinitely look and feel larger too

    Bodyweight is about 88-89kg now. 194-196lbs

    won't be long till I break 200lbs

  3. #78
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    Friday 27th September - 27/9/02 - HST Phase - Day 4 of 9

    Friday 27th September - 27/9/02 - HST Phase - Day 4 of 9

    I have definitely put on a solid 1-2 lbs. At the end of the last training cycle when I weighed myself in the gym with my shoes and clothes on, I'm was around 198. Today I was at 200lbs. Once I hit 205 on the gym scale, I know I am smack bang on 200lbs.

    Workout time - 1 hour 15mins

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches, plus overhead squats .

    Workout

    Tempo where applicable 3020 - Rest about 2-3mins

    I do a few sets of 3 of Squat Cleans and Squat Snatches with just the Olympic Bar

    Clean grip Hang Power Snatch 45x5, 75x5

    Hang Power Clean 45x5, 65x5, 115x5,
    160x3 WOot New PR!!
    135x5


    Full High Bar Olympic Squat
    warmup BWx10, 45x10, 135x8,
    200lbs 1x6

    Peterson Stepups
    3kg dumbells in each hand 8 reps each leg

    Bent Knee Stiff Legged Deadlift
    warmup 45x10
    150x10

    70 Degree Bent Over Row
    warmup 95x6
    170x7

    30 degree Incline Dumbell bench press
    warmup 30lbx10, 45x6
    60x7

    Weighted Shoulder Width Chins on a Power Rack - partial grip
    2kg dumbell x 7

    Bench Press
    warmup 45x10
    140x8

    Clean Grip Width Upright Row
    warmup 45x10
    80x6

    Overhead Press
    80x6

    Hanging leg raise - bent knee on a power rack - partial grip
    BWx9
    designed to work my grip as well

    Dumbell Curl
    warmup - none
    20lbsx10

    Dual Dumbell Decline Tricep Extension
    warmup - none
    20lbsx10

  4. #79
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    BasketBall - Saturday 28th September - 28/09/02

    BasketBall - Saturday 28th September - 28/09/02

    Ach I should have waited till Sunday! Still hadn't fuly recovered my yesterday's workout, combined iwth work this morning (lots of heavy lifting), and I could barely get off the ground

    Well I take tommorrow off to recuperate and continue my HST Phase on Monday

  5. #80
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    Sunday 29th September - 29/9/02 - HST Phase - Day 5 of 9

    Sunday 29th September - 29/9/02 - HST Phase - Day 5 of 9

    Today's workout was marred by the fact a PT tried to work in with me on the Olympic lifts and basicly stuffed me up! No explosion! But I did get a PR on the narrow grip hang snatch

    Workout time - 1 hour 15mins

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches, plus overhead squats .

    Workout

    Tempo where applicable 3020 - Rest about 2-3mins

    I do a few sets of 3 of Squat Cleans and Squat Snatches with just the Olympic Bar

    combo set - 3 reps each of Hang Clean, Hang Clean Grip Snatch and Overhead squat with 65lbs

    Clean grip Hang Power Snatch 95x3 WOot New PR!!

    Hang Power Clean 95x3, 115x3, 135x3
    165 - 3 misses !!! Could belive how heavy this felt! 160 last workout felt light....
    155x3 messy form!

    Power clean 155x3 - crap form!

    Full High Bar Olympic Squat
    warmup BWx10, 95x10, 135x6,
    205lbs 1x6

    Peterson Stepups
    7kg total in dumbells held in hands - 10 reps each leg

    70 Degree Bent Over Row
    warmup 95x6
    175x6

    30 degree Incline Dumbell bench press
    warmup 35lbx10, 45x8
    65x7

    Weighted Shoulder Width Chins on a Power Rack - partial grip
    3kg dumbell x 6

    Bench Press
    warmup 45x10
    145x8

    Clean Grip Width Upright Row
    warmup 45x10
    85x6

    Overhead Press
    85x6

    Hanging leg raise - bent knee on a power rack - partial grip
    BWx10

    Reverse Hyper
    BWx10

    Dumbell Curl
    warmup - none
    22lbsx10

    Dual Dumbell Decline Tricep Extension
    warmup - none
    22lbsx10
    Last edited by Blitzforce; 09-29-2002 at 04:47 PM.

  6. #81
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    It looks like I'm starting to lean off

    Body sure looks different - shape wise. Kinda feel smaller, yet weigh about the same.

    One thing though, my biceps sure love dumbell curls - they are really blowing up a bit. getting peaky and nicely roudned. In fact my triceps are starting to lag a bit, odd I thought all this time my Biceps was a weak bodypart!

    I'll take a pic of them soon
    Last edited by Blitzforce; 09-30-2002 at 01:58 AM.

  7. #82
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    Monday 30th Sept - 30/9/02 - Sprints GPP session

    Monday 30th Sept - 30/9/02 - Sprints GPP session


    Sprints are starting to lean me off

    Warmup
    - 1 lap walk around the park - plus dynamic stretches and stuff
    - two 50 metre jogs with walk back to start for recovery
    - two 50 metre jogs with a stide step every 2 steps off each leg - again with recovery walks

    Main Session

    5 all out 30 metre sprints with recovery walk - about a minute

    lower back feels much better than last session - no tightening up
    Keep the arms low and relaxed, and chest high and open, that helped a lot, getting the speed flowing

    Some 50 metre agility runs - a mixture of side step jabs, angled runs with 360 pivots for change of direction, backward and sideway runs. with 100 metre recovery walks in between

  8. #83
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    Tuesday 1st October - 1/10/02 - HST Phase - Day 6 of 9

    Tuesday 1st October - 1/10/02 - HST Phase - Day 6 of 9

    You may have noticed I dropped the Stiff Legged deadlifts - well no point in frying the posterior chain when the sprints do it so well

    Workout time - 1 hour 15mins

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches, plus overhead squats .

    Workout

    Tempo where applicable 3020 - Rest about 2-3mins

    I do a few sets of 3 of Squat Cleans and Squat Snatches with just the Olympic Bar

    combo set - 3 reps each of Hang Clean, Hang Clean Grip Snatch and Overhead squat with 65lbs

    Clean grip Hang Power Snatch 95x5
    Clean grip Power Snatch (from floor) 95x5 - getting airbourne here - 6 inches off the ground!


    Hang Power Clean 95x3, 115x3, 135x3

    Power clean 115x1, 135x1, 155x1, 175x1, 185x1, 195 - miss
    rather rusty- not really exploding

    Full High Bar Olympic Squat
    warmup BWx10, 135x6,
    210lbs 1x6 - starting to feel heavier

    Full Front Squat
    135x6

    Peterson Stepups
    8kg total in dumbells held in hands - 10 reps each leg

    70 Degree Bent Over Row
    warmup 95x6
    180x6 - felt heavy

    30 degree Incline Dumbell bench press
    warmup 35lbx10, 50x8
    70x6

    Weighted Shoulder Width Chins on a Power Rack - partial grip
    4kg dumbell x 6 - felt heavy

    Bench Press
    warmup 45x10
    150x8

    Clean Grip Width Upright Row
    warmup 45x10
    90x6

    Overhead Press
    90x6

    Hanging leg raise - bent knee on a power rack - partial grip
    BWx11

    Reverse Hyper
    BWx10

    Dumbell Curl
    warmup - none
    25lbsx8

    Dual Dumbell Decline Tricep Extension
    warmup - none
    25lbsx8
    Last edited by Blitzforce; 09-30-2002 at 11:00 PM.

  9. #84
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    Not much change in bodyweight so far, but visually I definitely have blown up!

    Everywhere too! Especially my legs, back, shoulders and biceps.

    Lats are starting to fold over when I stand relaxed...

  10. #85
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    And I'm leaner too!!!!

    I measured my waist just then 33 1/4 inches - that's a drop of 3/4 inch in 1.5 weeks! Yeah it got up to 34 inches...

    Well the sprints are definitely helping combined with the fact, I have played BBall and am training whole body every other day. But I ain't eating clean - lots of chocolate and junk food! My metabolism is in overdrive!

    BW is up 1-2 lbs, waist down 3/4 inch, that means I've gained 2-3 lbs after 1.5 weeks of HST - I knew I looked and felt somewhat leaner, and looked bigger

    Now I have proof
    Who says you can't gain muscle and lose fat? tuttut

    would be nice to get my waist down below 31 inches....
    Last edited by Blitzforce; 10-01-2002 at 01:11 PM.

  11. #86
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    Thursday 3rd October - 3/10/02 - HST Phase - Day 7 of 9

    Thursday 3rd October - 3/10/02 - HST Phase - Day 7 of 9

    Weights are starting to get heavier now.
    Well after last night's massive pigout on home cooked spagetti, my muscles were filled up with glycogen - like ballons
    Gave me a huge pump in the gym!

    CNS recovered as well - the Olympic PRs I set towards the end of the last training cycle felt considerably easier today! It means I'm stronger and bigger

    Cuffs are feeling banged up though

    Workout time - 1 hour 15mins

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches, plus overhead squats .

    Workout

    Tempo where applicable 3010 - Rest about 2-3mins
    Getting more explosive now on the concentric

    I do a few sets of 3 of Squat Cleans and Squat Snatches with just the Olympic Bar

    combo set - 3 reps each of Hang Clean, Hang Clean Grip Snatch and Overhead squat with 70lbs - OS felt a heck of a lot heavier!

    Clean grip Hang Power Snatch 95x3
    Clean grip Power Snatch (from floor) 95x3
    Hang Power Snatch 95x3
    Power Snatch 115x3 (felt a lot easier than 3 weeks ago!)

    1 Power clean and 3 Hang Power Clean 115lbs, 135lbs

    Power clean 165lbsx3

    Full High Bar Olympic Squat
    warmup BWx10, 135x8, 185x3
    215lbs 1x5 - should have done 6 in hindsight

    Full Front Squat
    145x6

    Romanian Deadlift
    160x6

    Peterson Stepups
    9kg total in dumbells held in hands - 10 reps each leg

    70 Degree Bent Over Row
    warmup 95x6
    185x6

    30 degree Incline Dumbell bench press
    warmup 30lbx10, 45x8
    75x6 getting wobbly

    Weighted Shoulder Width Chins on a Power Rack - partial grip
    5kg dumbell x 6 - felt heavy

    Bench Press
    warmup 45x10
    155x6

    Clean Grip Width Upright Row
    warmup 45x10
    95x6 - heavy

    Overhead Press
    95x6

    Hanging leg raise - bent knee on a power rack - partial grip
    BWx12

    Dumbell Curl
    warmup - 3kgx10
    30lbsx8

    Dual Dumbell Decline Tricep Extension
    warmup - 3kgx10
    30lbsx9 - did one rep too many. Man my elbows are reallying clicking a lot
    Last edited by Blitzforce; 10-05-2002 at 12:22 AM.

  12. #87
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    Well fat is melting off - bodyweight is down to 192-193lbs now

    but muscle mass is up as well!

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    Saturday 5th October - 5/10/02 - HST Phase - Day 8 of 9

    Saturday 5th October - 5/10/02 - HST Phase - Day 8 of 9

    Felt a bit sore and tired, from work and previous workout I guess, but I gotta keep at it. Muscle are really starting to blow up - HST works!

    probably edging towards 3-5% overtraining now, lovely bit of concentrated loading

    Right cuff is not feeling good, will need some rehab

    Workout time - 1 hour 15mins

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches, plus overhead squats .

    Workout

    Tempo where applicable 30X0 - Rest about 2-3mins
    I'm exploding the concentric now


    combo set - 3 reps each of Hang Clean, Hang Clean Grip Snatch and Overhead squat with 45lbs

    Hang Power clean 65x3, 95x3, 115x3, 135x3, 145x3, 150x3

    Barbell Crouch Drop practise 20lb barbell x6

    Full High Bar Olympic Squat
    warmup BWx10, 95x8, 155x6, 205x1
    220lbs 1x5

    Barbell Crouch Drops - top secret exercise I invented
    45x6
    65lbs 2x6

    Romanian Deadlift
    165x6

    Peterson Stepups
    10kg total in dumbells held in hands - 10 reps each leg

    70 Degree Bent Over Row
    warmup 95x6
    190x6 heavy as a mofo!

    30 degree Incline Dumbell bench press
    warmup 30lbx10, 50x8
    80x6 heavy!

    Weighted Shoulder Width Chins on a Power Rack - partial grip
    6kg dumbell x 6

    Bench Press
    warmup 45x10
    160x6 I explode and let it go at the top, catch it and go down

    Clean Grip Width Upright Row
    warmup 45x10
    100x6 - heavy

    Overhead Press
    100x6 - twinge in right cuff on first rep, fine after that...

    Hanging leg raise - bent knee on a power rack - partial grip
    BWx12 - ouch fingers were realy hurting!!

    Dumbell Curl
    warmup - 3kgx10
    35lbsx6 Heavy!

    Dual Dumbell Decline Tricep Extension
    warmup - 3kgx10
    35lbsx7 - did one rep too many, triceps are definitely strionger than biceps
    Last edited by Blitzforce; 10-05-2002 at 07:04 PM.

  14. #89
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    BasketBall - Sunday 6th October - 6/10/02

    BasketBall - Sunday 6th October - 6/10/02

    Felt surprisingly nippy, considering the fact I just had a weight session yesterday. The sprints and agility drills are really paying off. Quickness is definitely there, and I can go hard without breathing like a freight train

    Just shooting and post moves practise. Just mucking and jumping about trying to be like Mike

    Some DOMS in my Upper Hamstrings from that new exercise I designed
    Last edited by Blitzforce; 10-05-2002 at 10:36 PM.

  15. #90
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    Monday 7th October - 7/10/02 - HST Phase - Day 9 of 9

    Monday 7th October - 7/10/02 - HST Phase - Day 9 of 9

    Well a nice long 2 hour workout to end the HST phase

    I talked to a guy, who I last saw 2 months ago. He couldn't believe how much size I had gained. He last saw me at 182lbs, and I'm not at 194lbs

    Workout time - 2 hours!!

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches, plus overhead squats .

    Workout

    Tempo where applicable 30X0 - Rest about 2-3mins

    combo set - 3 reps each of Hang Clean, Hang Clean Grip Snatch and Overhead squat with 65lbs

    Hang Snatch 95x3
    Power Snatch 115x3

    1 power clean and 2 from hang 115lbs, 135
    Hang Power Clean - 150x3
    Power Clean - 170x3


    Full High Bar Olympic Squat
    warmup BWx10, 95x8, 155x6, 205x1
    225lbs 1x5 - last 2 reps were slow

    Paused set - 5 sec pause at the bottom
    135x5
    talk about posterior chain wastage!!

    Barbell Crouch Drops
    45x6
    65lbsx6

    Romanian Deadlift
    170x6

    Peterson Stepups
    11kg total in dumbells held in hands - 10 reps each leg

    70 Degree Bent Over Row
    warmup 95x6
    195x6

    30 degree Incline Dumbell bench press
    warmup 30lbx10, 50x8
    85x5

    Weighted Shoulder Width Chins on a Power Rack - partial grip
    6kg dumbell x 6 - damn I should have used 7kg, did 6kg last workout

    Bench Press
    warmup 45x10
    170x6

    Clean Grip Width Upright Row
    warmup 45x10
    105x6 - heavy

    Overhead Press
    105x6 - twinge in right cuff on first rep, fine after that...

    Dumbell Curl
    warmup - 3kgx10
    40lbsx5 Heavy!

    Dual Dumbell Decline Tricep Extension
    warmup - 3kgx10
    40lbsx6 -
    Last edited by Blitzforce; 10-07-2002 at 04:00 AM.

  16. #91
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    Well HST phase is done. not much bodweight gain, but I do look bigger, and waist is down 3/4 inch. SO I think I ahve gained 2-3 lbs and lost about the same in bodyfat.

    Definitely not as good a result as I got the first time I did it, but then I used 3 sets per exercise then. Something to ponder. Will try with 2 sets next time


    see the difference in my arms. Last one is today, and middle one is from 2-3 weeks ago. First one is about 3 months ago.
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    Last edited by Blitzforce; 10-07-2002 at 05:42 AM.

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    Tuesday 8th October - 8/10/02 - Sprints GPP session

    Tuesday 8th October - 8/10/02 - Sprints GPP session


    As per usual - so I won't bother listing out what I did unless I change it radiclly.

    Sprints working well fat is coming off. I'll post some pics showing this. Not lean yet but 3/4 of an inch off my waist after 2 sessions is great!

  18. #93
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    2nd 2-3 week HST cycle result pics

    anyway here are some more before and after pics of the 2-3 week, 9 workout HST cycle.

    Differences are subtle though - look closely and you can see my shoulders and arms are bigger, I'm a little bit leaner around the waist. Lats look smaller due to the fat loss.

    I guess for 2-3 weeks and a negative calorie deficet situation I can't really complain with 2-3 lbs gain and 3/4 drop in waist size, but I expected at least 5lbs of muscle - closer to my first cycle results. Oh well

    I'll see if I can get some leg pics done, they went up quite a bit in size, despite the fact I lost some fat. They went from 26.5 inches to about 26.75 inches in the upper thigh area.
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    Last edited by Blitzforce; 10-08-2002 at 03:42 PM.

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    2nd 2-3 week HST cycle result pics

    Rear shot - medial delts and triceps look bigger. Waist slimmer
    Attached Images Attached Images

  20. #95
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    Comment

    Well today I start my Strength/power phase of my current training cycle.

    Not quite sure how to set it up, think I'll just use the split from last cycle. Thought about moving back to leg day so the lower back and hamstrings can hammered from the bent over rows along with the the usual leg exercises. Not sure though, because it makes for complications elsewhere in the split.

    Then I have to factor in Sprints day, Plyometrics day hmmm

    Anyway I'll get some legs shot done today and compare them to my befores. They are up in size 26.5 to 26.75 inches, despite the fat loss, so they must look way bigger!

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    Wednesday 9th October - 9/10/02 - Chest and Back

    Wednesday 9th October - 9/10/02 - Chest and Back

    Good session today - balloon like pump in lats and pecs!
    Maybe too many sets for chest...

    Workout time - 1 hour


    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang close grip snatches


    70 Degree Barbell Overhand Grip Rows

    Warmup sets - barx10, 95x8, 135x6

    Tempo 20X0 Rest - alternated with Incline BP - 1.5 mins between each exercise

    185x6, 200x6, 175x6

    1x6 115lbs Speed set Tempo X0X0


    Incline Dumbell Bench Press

    Warmup sets - 5kgx10, 30lbsx8, 50x6

    Tempo 20X0 Rest - see Rows

    70x6, 85x6
    65x6 tempo 33X0 - 3 sec pause at bottom

    1x6 Speed set with 50lbs Tempo X0X0


    Bench Press

    Warmup sets - Barx10, 95x8

    Tempo 20X0 Rest - 1.5 mins

    135x6, 180x6, 165x6

    I literally propel the bar off my hands!

    Plyo Drop benches
    Tempo X0X0 rest 1.5mins

    45x10, 65x10
    Talk about maximal fibre recruitment!


    Weighted Chins on a power rack

    Warmup sets - Pulldown 70lbsx8

    Tempo 20X0 Rest 2.5 mins

    2x6 15lbs
    Last edited by Blitzforce; 10-09-2002 at 03:12 AM.

  22. #97
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    Full Body Progress Pic - 10th October 2002

    Couldn't quite get my head and feet into the shot - oh well
    Legs and abs flexed, upper body relaxed

    Still flabby, especially under the pecs, but slowly getting bigger and leaner.

    Month 6 of proper training

    Height 5'9", waist about 33 1/4 inch, bodyweight about 191-193.
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    Last edited by Blitzforce; 10-10-2002 at 04:11 PM.

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    Thursday 10th October- 10/10/02 - Legs and Abs

    Thursday 10th October- 10/10/02 - Legs and Abs

    Pretty good session today, heavy and intense.
    Man squats felt great!!! The Peterson stepups I did are really helping my knee tracking. Going rock bottom and really exploding up!

    Power cleans - hmm really seriously thinking about dropping them, I just don't enjoy them anymore. I much prefer the hang version and power/hang snatches - these all feel faster and free flowing. Its so tiring getting the bar off the floor and racking it - if I need to go heavy I can do clean pulls from the hang or floor.

    Workout time - 1.5 hours

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Cleans, close grip and wide grip hang snatches.

    Full squat cleans and and squat snatches with a 25 lb barbell
    Overhead squats with 65lbs - a set or two


    Cleans


    Hang clean
    warmup - 45lbsx5, 65x3, 95x3, 115x3

    2 mins rest

    1x3 135lbs

    Jump Power clean

    1x3 135
    1x3 155lbs

    Didn't enjoy it - felt like crap doing the PC


    High Bar Full Back Squats

    4 warm up sets - BARx10, 135x6, 185x2

    Tempo 30X0, 3 mins rest
    1x5 235lbs - last rep was ass slow at the sticking point, probably one or 2 reps from failure
    1x3 235lbs

    Form was great - apart from the tendency to tip onto my toes on certain reps. Still highest weight I've used so far
    Its time to get this baby to 3 plates! Definitely stronger than the end of the last training cycle - where 230 felt heavy for 3 shakey reps.

    Thighs are getting too big for my taste - will have to keep the reps low to minimise unfunctional hypertrophy, at least until my upper body begins to dwarf em
    I mean if you look at my legs in the previous post with my full body pic, at 26.75 inches you expect them to be squatting 315+ for reps at least!

    Paused Set - 3 sec pause at bottom
    1x3 205lbs Tempo 33X0

    Speed set
    1x6 135lbs Tempo X0X0

    Jump squats

    Rock bottom 2x6 45lbs
    Half Squat 1x6 45lbs


    Romanian Deadlifts

    warmup 45x10, 95x3

    1x6 175lbs tempo 31X1 1.5 mins rest
    1x6 155 Tempo 10X0


    Glute Ham Raise on Floor

    2x6 BW Tempo 40X0 1.5 mins rest
    Fight the eccentric, and using hands to help[ on the way up

    I did these with my feet hooke dunder a power rack pin, with knees on a Rebook Step platform. Hamstrings are fried!

    Standing Long Jumps

    1x10 BW - a few secs rest between each attempt enough for me to walk back to the start

    All of them landing around 9 feet


    Hanging Leg raise curlups

    1x6+ lost count Bodyweight 2011

    Damn abs cramped up after doing this, lucky I was near a chn bar to stretch out!

    Reverse Hypers


    1x10 Bodyweight Tempo 20X0

    Just to unload the spine and flush blood into lower back
    Last edited by Blitzforce; 10-10-2002 at 04:08 PM.

  24. #99
    Explosive Mofo Blitzforce's Avatar
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    Saturday 12th October- 12/10/02 - Snatch, Shoulders and Arms

    Saturday 12th October- 12/10/02 - Snatch, Shoulders and Arms

    Pretty low key session today, I guess its just the kind of people you get on a Saturday....

    But i still cracked out some new Snatch PRs! Got some vids and pics too - see the next entry in the journal

    Workout time - 1 hour

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Cleans wide grip hang snatches.

    Full squat cleans and and squat snatches with a 25 lb barbell
    Overhead squats with 65lbs - a set


    Snatches

    2 mins rest

    Jump Hang snatch
    warmup - 45lbsx3, 65x3

    95lbsx3, 105x3, 115x2WOot New PR!!


    Jump Power Snatch

    115x1, 120x1, 125x2, 135x1 WOot New PR!!

    120lb one had the best form, see vid.
    I keep forgetting to kick my feet out wider for the catch.


    Clean Grip Upright Row

    warm up - BARx10, 65x6

    Tempo 20X0, 2 mins rest
    110x6
    95x6

    Overhead Press

    warmup Barx10, 65x6

    110x6
    95x6

    Cuban press

    45x10


    Dual Dumbell Curl

    Tempo 20X0 rest - alternated with Tricep Extensions 1.5min between each

    Warmup - 3kgx8, 30x3

    45lbx5, 35x6


    Dual Dumbell Decline Tricep Extensions

    Tempo 20X0 rest - See Dumbell Curls
    Warmup - 3kgx8, 30x3

    45lbx5 - 3 holes angle setting
    35x6 - 5 holes angle setting


    Single Arm Tricep Pressdowns

    Just for left arm only

    Tempo 10X0 Rest - 1min

    1x20lbs
    1x25lbs
    Last edited by Blitzforce; 10-13-2002 at 11:22 PM.

  25. #100
    Explosive Mofo Blitzforce's Avatar
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    Jump Power Snatch PR Vids and pics

    JumpPowerSnatch 135x1

    1 meg
    http://www.members.optushome.com.au/...atchPR_135.wmv

    Here is the freeze frame - you can anaylse my form
    http://www.members.optushome.com.au/...atch_135PR.JPG

    and Jump HangSnatch 115x2

    1 meg
    http://www.members.optushome.com.au/...atchPR_115.wmv

    freeze frame sequence
    http://www.members.optushome.com.au/...atch_115PR.JPG

    I keep forgetting to kick my feet out wider for the catch, and I noticed my back rounds a bit in the vids, but not too bad for a self taught lifter
    Noticed I do a double leg rebend, I never knew this until seeing the vids and freeze frames!

    Its great having a camera, you can review your form in between sets!

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