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Started by XPirate, August 14, 2012 · 8 Replies · 186 Views
I've been lurking for a couple weeks now and decided I want to start a log on this site.
Goals: Don't really have any, just trying to get stronger and survive.
My current routine is Pendlay's beginner template for the olympic lifts. http://www.pendlay.com/A-Training-System-for-Beginning-Olympic-Weightlifters_df_90.html
I used the FSP's as assistance exercises, or in Penlay's context "complexes."
8-14-2012
Hang Snatch: 45lbs x2, 45lbs x2, 55lbs x2, 65lbs x2, 75lbs x2, 85lbs x2
Hang Clean: 85lbs x2, 85lbs x2, 95lbs x2 reps x3 sets
Push Press: 150lbs x3 reps x3 sets
PL Squat: 245lbs x3 reps x5 sets
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tucked L-sit: 20sec, 25 sec, 25sec
supported german hang: 25sec, 25sec, 25sec
wall handstand: 30sec, 22sec, 30sec
inverted bdw rows: 5, 5, 5
Weight is about 198lbs [90kg].
Rest is about 1min for the 2 rep sets, and 2min for the three rep sets. The gymnastic stuff was done as a sort of medley/complex/circuit.
The olympic lifts were really easy. So easy I kept on adding weight. Something just clicked. I practiced bending my knees before dropping the weight so it didn't screw up my shoulders, and it helped a lot. All the oly work is really easy, but I want to take it slow so I don't screw up my shoulders. I didn't get good sleep but I did drink coffee. Also, most of my training has been in a fasted state in the morning. All of this recent training has been belt-less.
The squats were easier than last time, but still kind of a grind. I felt my hamstrings struggling, which kind of makes sense since I haven't worked them in a while. I think the squats were easier because of the heavier work I did last week (more training stimulus?). By heavier, I meant work done at around 55% of my working set as opposed to 38%. Maybe the paused squats helped?
Push Press made my shoulder uncomfortable, but it wasn't too bad. I could definitely go to 155lbs, maybe 160lbs.
The tucked L-sits were done on crates, so I was elevated about 12" from the ground, and that helped a ton. My hip flexors aren't strong enough to left my legs high off the ground, so these L-sits on the ground really made me struggle. I think I can even go to normal L-sits as long as they are on crates. I should take it slow though and continue with these tucked for another week or two. The german hangs were still kind of hard, I felt something like micro-tearing in my biceps. The wall handstands felt great, I started working on keeping my balance and leaning off the wall. Felt my whole body tense up and contract during the exercise, which is a good thing. Maybe I'm ready for planche training? Handstand push-ups?
The inverted rows were put in there instead of the chin-up hangs, because for the past two rest days my wrists were incredibly sore and felt extremely weak, so I think I might have over done it. That, and I have so much vertical work that I felt I needed some horizontal stuff. Also, my forearms have never looked so vascular and large before. Undoubtedly it is just blood being pumped there, but I'm starting to think forearm and grip training is better done with higher holds than my 3sec-10sec. More like 20sec-60sec, since my german hangs are around 20-30sec.
12-11-2012
hollow: 3x30sec
arch: 3x30sec
plank on rings: 3x30sec
reverse plank: 3x30sec
wall handstand: 3x30sec
l-sit: 3x10sec
german hang: 3x10sec
L-chin hang: 3x10sec
inverted false grip rows: 4, 6
ring push-ups: 4, 4
leg raises: 12 reps x2 sets
Tough workout. Probably too long. I'm not sure I was holding a good hollow. Not sure what I'm doing...paralysis by analysis.