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Thursday 8th January
Week 1 Day 2: Push press workout
Rowing machine
3 minutes
Dynamic stretches
Leg swings
Arm swings
Hip circles
Hip stretches
Wrist stretches
Push press
20kg/44lbs x 3
20kg/44lbs x 3
20kg/44lbs x 3
20kg/44lbs x 3
20kg/44lbs x 3
20kg/44lbs x 3
20kg/44lbs x 3
20kg/44lbs x 3
20kg/44lbs x 3
20kg/44lbs x 3
Spinal decompression
Hanging on the bar for 60 seconds
Comments
Great workout, I feel that my push press form is almost perfect, but I think I need to work a bit more on my racking position. My clavicles take a beating everytime I lower the bar. Otherwise, everything is spot on, I've been working on shoulder flexibility during my training break, and my overhead position feels very secure. Can't wait to increase those weights!!
01-09-2009, 05:56 PM
Michael's quest for weightlifting success! Post #16
Comments
Another great workout. I fixed my starting position, everything feels nice and tight! My lower back is feeling good too, so I'm happy about that. Can't wait to lift more weight!!!
01-12-2009, 02:31 PM
Michael's quest for weightlifting success! Post #19
I'm not so sure I will be doing them in the near future, at least not before I join a weighlifting gym sometime next year. The reason for that is that I'm not sure if my form is right and I have nobody to coach me. And also, since we don't have bumper plates at our gym, I won't risk adding weights and if I drop the bar the gym's owner will be seriously pissed, we have a giant sign at the gym "DO NOT DROP THE WEIGHTS".
I may still work on form with lighter weights though, just to get a feel for it, but my main goal now is to build a base of strength and flexibility so I won't have any problems when I finally join that weightlifting gym.
01-14-2009, 10:28 AM
Michael's quest for weightlifting success! Post #21
Comments
My ATG position is still not perfect but it's getting there. I think I won't add anymore weight before I gain enough flexibility to stay tight at the bottom of my squats. I think I'm having all this trouble because I have relatively long femurs (legs). I'll just have to stretch my hips even more... Then I'll start piling on a lot of weight!
Last edited by Michael; 01-15-2009 at 12:19 PM.
01-14-2009, 03:21 PM
Michael's quest for weightlifting success! Post #22
I'd say do them, watch how the pros do it and then do them with really light weight until you feel it's good. Remember what you told me, that if you can't press it and it went over your head the form was good. I workout at LA Fitness and I still do these exercises. Just practice for now and when you join the olympic gym; perfect it.
01-14-2009, 06:14 PM
Michael's quest for weightlifting success! Post #23
I'd say do them, watch how the pros do it and then do them with really light weight until you feel it's good. Remember what you told me, that if you can't press it and it went over your head the form was good. I workout at LA Fitness and I still do these exercises. Just practice for now and when you join the olympic gym; perfect it.
Yeah, I will at least try to perfect my form with the bar first...
Thursday 15th January
Week 2 Day 2: Push press workout
Rowing machine
3 minutes
Dynamic stretches
Leg swings
Arm swings
Hip circles
Hip stretches
Wrist stretches
Push press
Warmup sets:
20kg/44lbs x 5
25kg/55lbs x 3
25kg/55lbs x 3
25kg/55lbs x 3
25kg/55lbs x 3
25kg/55lbs x 3
25kg/55lbs x 3
25kg/55lbs x 3
25kg/55lbs x 3
25kg/55lbs x 3
25kg/55lbs x 3
Spinal decompression
Hanging on the bar for 60 seconds
Comments
Great workout, I think I perfected my racking position, I just need to work on getting more power from those legs, and then the weights will fly up! I'm expecting at least a 50kg/110lbs push press in the next few weeks!
01-15-2009, 12:54 PM
Michael's quest for weightlifting success! Post #25
slowly progressing I See, I'm sure you'll be making PR's weekly for a long time this way.
My old PRs were 57.5kg/127lbs x 5 for front squat, 85kg/187lbs x 5 for deadlift and 50kg/110lbs 1RM for standing press, so I still have a lot of strength in me, I'm just working on form and flexibility for now and trying to avoid hurting my back
01-15-2009, 01:08 PM
Michael's quest for weightlifting success! Post #27
My old PRs were 57.5kg/127lbs x 5 for front squat, 85kg/187lbs x 5 for deadlift and 50kg/110lbs 1RM for standing press, so I still have a lot of strength in me, I'm just working on form and flexibility for now and trying to avoid hurting my back
True, but once you get there you'll be much better with the form and make big PR's.
01-15-2009, 01:10 PM
Michael's quest for weightlifting success! Post #28
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