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From : CoolColJ
Added: Oct 16, 2008
WOot! I'm officially stronger than I have ever been at any bodyweight! 365lbs felt pretty good on my back, and not too wobbly walking it out. That 4th rep was the slowest rep for me ever, strained about 1.5 seconds at the sticking point, and felt like failing, but somehow managed to push harder and up it went....maybe I don't push as hard as I am capable of...I'm usually, not so good at straining for long...very interesting.... Rep calculator puts 365lbs x 4 at a 398lb 1RM. Exactly 2x Bodyweight with shoes and clothing on! Would have gotten 355x5 today, which is up 20lbs from the 335x5 I did exactly one month ago. 5lbs a week baby...1 workout a week.....Won't be long now till I start cranking reps with 405lbs, double bodyweight for reps.... I now have enough horsepower to vertical jump 33.5 inches, 35.5 off a step, and 37.5 off a run. Just a matter of getting fresh enough to display it ------------------ Thursday 16th October - Block 10 - Week 5 - Day 1 - Workout B I was supposed to train yesterday, but I felt dead tired and beat up from only having 5 hours sleep and all the jumping Sunday. I decide to listen to my body and do the workout today - good decision because I finally nailed a new squat PR! Happy, Happy, joy joy!!!! Skipping was great today - I wonder why? I notice a definite correlation between my ability to skip well and nervous system fatigue levels... Deload workout, so just one all out set on squats, cuts the volume way down. And also no upper body work. Foam rolled at home before heading to the gym Body weight at gym = 199lbs General warm up - 4 min moderate speed walk on treadmill 1 set each of my usual dynamic mobility exercises behind the neck band pull aparts - green mini-band help 3/4 length 2x8 lateral deep lunge x8 situp complex on swiss ball single leg RDL mobility + psoas activation walk 2 short runs of low effort prime times (stiff legged runs) A few sets of hops in place - 2 legged and then single legged 3x10 seconds rope skipping - 2 legged then 5 reps single leg, each leg, then alternating legs - 30secs rest 45lb oly bar complex - slow clean pull, GM onto toes, high hang powerclean, military press - 5 reps each --------------- Low bar Full Back Squats - shoulder width stance - Oly Shoes - no Belt warmups - 45 seconds rest between double sets on the same weight. Then 2-3min rest between each weight increase in Nike Free 5.0 trainer - Bar x 8, 95x4, x2, 135lbs 2x2, 185lbs 2x2, switched to oly shoes 205x2, 225x2, 255x1, 285x1, 315x1, 335x1, 365 x 2 sec support 365lbs x 4 (NEW PR!) -- gut busting 1.5 sec strain at sticking point on last rep also focused more on gripping the floor/shoes with my toes, which activated the glutes much better ----------- Single leg kneeling Deadlift 1.5 mins rest between each side - weight on balls of feet, emphasis on big toe, toes crunched down gripping floor - 2 sec pause at bottom - BW x 5, BW x 12 each leg no load, just get some blood flow in there. Made my obliques and entire chain from toes to spinal erectors pump like crazy!
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