glwanabe log

[BendtheBar]

Thanks. I assumed you did front squats, but I had to ask. And I wasn't sure if wide stance squats were part of your training rotation for the snatch, or not.

[swoleramon]

Welcome to the board. You're posts are very interesting. Always looking to learn.

[glwanabe]

Todays menu is the midweek special. Chef has paired some moves together that will be lots of fun. There is a nice deceptive abdominal workout in todays special.


A note about my weights used.

My olympic bar weighs 40lbs according to my scale. Thats why my weights seem a little off compared to standard numbers.
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Front squats.

Weight on squat stands

1X5@90 general warmup, and stretch, not counted as work
1X5@110 warmup
1X5@130 yada,yada
3X5@150 work sets

The 3X150 felt just right. I like the front squats. They give you a lot more than just leg work.

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Clean high pulls

Was already feeling pretty good from previous work, so went straight into work sets. All lifts are done with bar deloaded, and body reset at the bottom of each pull. Aim to pull the bar to just about the bottom of the pecs.

3X5@130 Just beginning to feel it good at last set.
2X5@130 Not quite making it all the way to the bottom of the pecs.

Will stick with this weight.

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Standing presses

Weight is cleaned from the floor for each set.

4X5@110 Just running out of gas on last rep of last set.
1X5@110 Slight push press on last 3 reps.

This weight feels good as my work weight to build from.
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Dumbell flyes

5X5@40 Weight felt just right.

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Dips and Chins supersetted back to back

Bodyweight@175/ 5 reps each set

dips,chins,dips,chins..rest..dips,chins..rest..dip s,chins..rest..dips,chins


FINISHED!

The flyes followed by the rapid dips, and chins is good! I was ready for this to be over. Took about an hour, maybe a little less.

[BendtheBar]

Great workout. How long do you generally stay in the gym?

[glwanabe]

I aim for one hour or less, but could see stretching it to 90 minutes.
90 minutes if you were taking longer rest between sets, and really pushing higher % weights for your worksets.

This workout is kinda decieving in it's apparent simplicity. By the time you've completed the first two compound moves, cleaning the weight for the presses is harder than you think. You would lose so much if you had the weight on stands. I believe that it is not just what moves your doing, but the order your doing them, and how your pairing them together.

That approach may not work in all situations, but with this type of compound workout, it will.

[BendtheBar]

Originally Posted by glwanabe

This workout is kinda decieving in it's apparent simplicity. By the time you've completed the first two compound moves, cleaning the weight for the presses is harder than you think.

It looked difficult to me

Those are some taxing movements. Keep up the good work.

[glwanabe]

Feel good from the weeks worth of work. I'm finding the right amount of weight to work at. Not burned out, or overly sore on any day, but feeling the previous days work.
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Squats

1X8@130
1X5@150
2X5@180
1X6@180

Weight is on stands. Increase reps on last two sets next week. First benchmark goal, break 200 for worksets.

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Clean pull deads

These are basically the first part of a clean going up on toes, and shrugging traps at the top. Good ab work with this move. Also get the benefit of a SLDL type move so hams are worked as well. Will do these as heavy as squat worksets. The cumulative effect of the two is great.

1X5@130
3X5@180
1X6@180

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Standing Presses

Weight is cleaned from the floor for these.

4X5@110
1X5@110 push presses.

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Dumbell Flyes

5x8@40

Go up in weight next session.

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Dips and Chins Supersetted

Feeling worked at this point.

3x6 dips,chins@ bodyweight
1x8 dips
1 chin

FINISHED

About an hour to completion.

[BendtheBar]

Good workout. Keep hitting it hard. You take any supplements, or are you supplement free?

[glwanabe]

I only use the Body Fortress protein powder, multi vitamin, and calcium tab. The body fortress says it has a lot of stuff included with it, so thats what I'm doing. I feel pretty good, and my body is responding.

I do indeed plan to keep hitting it, and hitting it hard. I've got that old feeling back, and I'm ready to work. I just don't want to have any more injuries that will derail my progress. I've had enough of those!

[BendtheBar]

Good luck avoiding the injuries. I seem to attract them whenever I train heavy. I guess I'm not a kid anymore.

BTW, I'm "Arnold"...just having a little fun