Michael's quest for weightlifting success!

Michael · 01-17-2009, 02:11 PM

Saturday 17th January
Week 2 Day 3: Clean pull workout

Rowing machine
3 minutes

Dynamic stretches
Leg swings
Arm swings
Hip circles
Hip stretches
Wrist stretches

Clean pull
Warmup sets:
20kg x 5

35kg/77lbs x 3
35kg/77lbs x 3
35kg/77lbs x 3
35kg/77lbs x 3
35kg/77lbs x 3
35kg/77lbs x 3
35kg/77lbs x 3
35kg/77lbs x 3
35kg/77lbs x 3
35kg/77lbs x 3

Hypers
BW x 8
BW x 8
BW x 8

Spinal decompression
Hanging on the bar for 60 seconds

Static stretching
Quads
Hams
Hips
Shoulders
Triceps

Comments
Great form today, the triple extension phase is great, but the weight is still too light. Next workout I'll finally use the big plates so I won't have to use the blocks. Can't wait!

XiL3 · 01-19-2009, 06:32 PM

I can't wait to see the big weights either!

Michael · 01-20-2009, 07:53 AM

Quote:

Originally Posted by XiL3

I can't wait to see the big weights either!

Sorry to dissapoint but I will only be squatting 30kg/66lbs today, I need to work on my bottom position... Once I get that issue outta the way I'll be on my way to break some PRs!

Michael · 01-20-2009, 02:52 PM

Tuesday 20th January
Week 3 Day 1: Front squat workout

Rowing machine
3 minutes

Dynamic stretches
Leg swings
Arm swings
Hip circles
Hip stretches
Wrist stretches

Front squat
Warmup sets:
20kg/44lbs x 5

30kg/66lbs x 3
30kg/66lbs x 3
30kg/66lbs x 3
30kg/66lbs x 3
30kg/66lbs x 3
30kg/66lbs x 3
30kg/66lbs x 3
30kg/66lbs x 3
30kg/66lbs x 3
30kg/66lbs x 3

Spinal decompression
60 seconds...

Hypers
BW x 8
BW x 8
BW x 8

Static stretching
Quads
Hams
Hips
Shoulders
Triceps

Comments
I think I perfected my racking position on the shoulders, the bar is right behind the clavicles and feels very secure. My bottom position is a bit better but I'll have to stretch even more. I'm not sure if it's a wise move, but I'm gonna add 5kg to my squat next time. (It will be pretty pathetic if I'm push pressing more than I squat, and besides, 35kg/77lbs is still pussy weight!

P.S. More stretching till next week... God I hate my inflexibility...

XiL3 · 01-20-2009, 03:06 PM

Are you trying to increase the ROM of your stretch?

How long are you stretching for and how much discomfort are you feeling?

Michael · 01-20-2009, 03:29 PM

Quote:

Originally Posted by XiL3

Are you trying to increase the ROM of your stretch?

How long are you stretching for and how much discomfort are you feeling?

I'm trying to increase every week, and I'm stretching to the brink of tears!

XiL3 · 01-20-2009, 07:34 PM

Quote:

Originally Posted by Michael

I'm trying to increase every week, and I'm stretching to the brink of tears!

That's not a good way to stretch for your purpose, that could actually be counter productive to getting stronger. Stretch to the point of mild discomfort for about 20 seconds and do each muscle that you stretch in a circuit and get 2-3 sets of stretches in. You'll become more flexible.

Michael · 01-21-2009, 07:41 AM

Quote:

Originally Posted by XiL3

That's not a good way to stretch for your purpose, that could actually be counter productive to getting stronger. Stretch to the point of mild discomfort for about 20 seconds and do each muscle that you stretch in a circuit and get 2-3 sets of stretches in. You'll become more flexible.

Well, my main purpose is to get flexible, once I get flexible enough I'll ease up on the stretching and concentrate on strength. After my workout I'm stretching just like you said, 20 seconds and to mild discomfort

XiL3 · 01-21-2009, 07:51 AM

Quote:

Originally Posted by Michael

Well, my main purpose is to get flexible, once I get flexible enough I'll ease up on the stretching and concentrate on strength. After my workout I'm stretching just like you said, 20 seconds and to mild discomfort

No I mean that is the way to progressively increase your flexibility.

Michael · 01-22-2009, 11:01 AM

Thursday 22nd January
Week 3 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

30kg/66lbs x 3
30kg/66lbs x 3
30kg/66lbs x 3
30kg/66lbs x 3
30kg/66lbs x 3
30kg/66lbs x 3
30kg/66lbs x 3
30kg/66lbs x 3
30kg/66lbs x 3
30kg/66lbs x 3

Spinal decompression
Hanging on the bar for 60 seconds

Hanging leg raises
BW x 6
BW x 6
BW x 6

Static stretching
Quads
Hams
Hips
Shoulders
Triceps
Lats

Comments
Still light ass weight, but is feels good knowing that a long time ago 30kgs was my overhead press PR. Now it's flying up! Can't wait to find out how much I can actually push press!

XiL3 · 01-22-2009, 08:14 PM

You'll probably push press about 225

Michael · 01-23-2009, 08:18 AM

Quote:

Originally Posted by XiL3

You'll probably push press about 225

Haha
My goal is to push press my bodyweight! (80kg/176lbs)

Michael · 01-25-2009, 09:54 AM

Saturday 25th January
Week 3 Day 3: Clean pull workout

Rowing machine
3 minutes

Dynamic stretches
Leg swings
Arm swings
Hip circles
Hip stretches
Wrist stretches

Clean pull
Warmup sets:
20kg x 5

40kg/88lbs x 3
40kg/88lbs x 3
40kg/88lbs x 3
40kg/88lbs x 3
40kg/88lbs x 3
40kg/88lbs x 3
40kg/88lbs x 3
40kg/88lbs x 3
40kg/88lbs x 3
40kg/88lbs x 3

Hypers
BW x 8
BW x 8
BW x 8

Spinal decompression
Hanging on the bar for 60 seconds

Static stretching
Quads
Hams
Hips
Shoulders
Triceps

Comments
Pretty good workout, considering that I was at a LAN party the whole weekend and got terrible sleep and food. I feel that my clean pull is pretty good, I may have to work on using my hips a bit more.

Next week I'm gonna reduce the volume to 7 x 3, and add in some bodybuilding exercises (CGBP, bench rows and press) at 3 x 8.

XiL3 · 01-26-2009, 10:49 PM

LAN party? you nerd

Michael's quest for weightlifting success!

Have you started a new routine? post your workouts here. This is a great way to stay motivated and have others help you out on your path to reaching your goal

Michael's quest for weightlifting success!